Episode 9: Debunking Nine Pregnancy Myths!

Bump up your knowledge with our evidence-based pregnancy advice!

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  By: Tali Ditye, Ph.D., Co-founder

  Updated: October 21, 2024

Mommyhood101 independently tests and curates baby gear to help you make informed decisions. If you buy products through links on our site, we may earn a commission.

In this podcast episode, we tackle common pregnancy myths and offer evidence-based advice for expectant parents, from nutrition and exercise to preparing for labor and postpartum recovery.

Check out some of our most popular pregnancy articles!

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• Our Huge List of Gender-neutral Baby Names

Transcript

Okay, so you're expecting - congrats! Getting ready for new baby is super exciting. But honestly, sorting through all the pregnancy advice out there, it can feel kind of overwhelming.

It really is a minefield out there. And not all advice is, you know, good advice. So that's why we're here to help clear things up.

Exactly. For this deep dive, we're tackling all those crazy pregnancy myths and getting to the evidence-based advice that actually makes a difference.

We're using two awesome sources. The American Academy of Family Physicians you know, the trusted family doctor perspective and university hospitals, which is known for really great research and compassionate care.

Sounds like a perfect combo. Yeah.

Which leads it to that myth, the old eating for two.

I fell for it. Did you?

Oh, it's a classic. And so many people still believe it. Here's the thing. While you're nourishing your baby, you don't actually have to eat twice as much during your second and third trimesters. You only need like an extra 300 to 500 calories per day.

That's it. I thought it was way more than that. Nope. It's really not a free pass to overindulge. It's more about adding some nutritious snacks, getting those extra nutrients to help the baby grow.

That makes sense. Now, onto another pregnancy craving. Coffee. Is it off limits?

You might be happy to hear that a little caffeine is actually okay. Up to 200 milligrams a day is generally considered safe during pregnancy.

So, about a cup of coffee then.

Yeah, around a 12 oz cup.

Okay, so that's good news for a lot of people. It's interesting though that it's such a specific ific amount. Is there a reason why 200 mg seems to be the magic number?

That's a great question. Basically, your body metabolizes caffeine at a certain rate and some of it can cross the placenta to the baby. 200 millig seems to be that sweet spot where it doesn't seem to pose any risk.

That's interesting. It's like even with simple things like coffee, there's a lot going on behind the scenes.

Oh, for sure. And speaking of things that might surprise you, let's bust some more myths. Can the shape of your belly really tell you if you're having a boy or a girl?

I've always wondered about that one. Seems like it' be more about how the baby's position, not their gender.

You're exactly right. Belly shape really depends on your body type, the baby's position, even how strong your abs are. It doesn't tell you anything about the baby's gender.

Good to know. Another one that comes up a lot, especially if you're planning a vacation, is flying safe when pregnant.

Generally, it is safe until around 36 weeks, you know, for most women who are having healthy pregnancies. It's always best to check with your doctor, though, especially if you have any other health conditions or or if your pregnancy is considered high risk.

Always better to be safe than sorry.

Now, this next one could be kind of awkward to talk about, but it's really important. Is sex safe during pregnancy?

It's a common worry, but actually for most women, it's totally safe, especially with uncomplicated pregnancies. Your baby is super well protected in there. There are situations where a doctor might recommend being cautious, though, like if there's a risk of early labor or if the placenta is covering the cervix, which is called placenta preview. Well, it's good to know that in most cases, it's nothing to worry about. What about staying active during pregnancy? Can you keep up with your usual exercise routine?

Unless your doctor says otherwise, yes, exercise is actually really good when you're pregnant. It can help you manage your weight, feel happier, have more energy, and get your body ready for labor and delivery.

Wow. So many benefits to staying active. What about that old wives tale connecting heartburn to, get this, a baby being born with lots of hair.

Oh, that's a good one. There might be a small link between heartburn and how much hair a baby has, but it's not like one causes the other. Both are affected by hormones during pregnancy.

So, no hairy babies because of heartburn.

Probably not. It's more likely that both just happen at the same time because of all those hormone changes happening.

It's kind of wild how much your body changes in those nine months.

It's amazing. It really is. Speaking of things we put in our bodies, we've talked about caffeine, but do you have to cut it out completely during pregnancy?

Yeah, because A little bit here and there is fine.

Yeah, right. Moderation is key, just like we discussed. That 200 milligs of caffeine per day is usually considered safe. It's more about not having too much caffeine that you want to avoid.

So, enjoying your morning coffee is totally fine. What about another beauty routine question, coloring your hair? Is that safe during pregnancy?

A lot of expectant parents ask about this. The good news is that most research shows a very low risk to the baby from hair dye, especially after the first 3 months. If you want to be extra careful, you could always go for highlights since there's less contact with your scalp. Or even try a semi-permanent dye.

So many options to keep up with your hair routine. Okay, let's dive into nutrition. What about vitamins and supplements? Which ones are essential during pregnancy?

Of course, eating a balanced diet is really important, but prenatal vitamins are key to make sure you're not missing any nutrients. These vitamins usually include folic acid, iron, calcium, vitamin D. All super important for both you and the baby's development.

What makes those specific nutrients so important, especially during pregnancy?

So, folic acid is absolutely crucial for the baby's neural tube development, which forms the brain and spinal cord. This is especially important in those first few weeks, even before you might know you're pregnant. Iron is another big one. It helps carry oxygen to you and your baby, and you need a lot more of it when you're pregnant. And then there's calcium, which is essential for strong bones and teeth for both of you. And finally, Vitamin D helps your body use that calcium effectively.

It's fascinating. Everything is so interconnected. What about omega-3 fatty acids? I've heard those are really good for a baby's brain development, too.

You're right. They are. Omega-3s, especially DHA, are super important for brain and eye development. You can get them from fatty fish, but your doctor might suggest a supplement to make sure you're getting enough.

It seems like there's so much to think about with nutrition. What about foods to avoid during pregnancy? There are certain things you need to stay away from, right?

Absolutely. Unpasteurized foods are at the top of the list. Soft cheeses, deli meats, raw fish, and even unpasteurized juices. You have to be really careful about liststeriosis, which is a type of food poisoning that can be really dangerous during pregnancy.

Listeriosis is definitely something I've heard warnings about

and for good reason. It it can lead to serious complications, you know, like miscarriage or premature birth. So, it's really important to always check those labels and make sure you're choosing pasteurized options.

Definitely better to be safe than sorry.

Speaking of which, let's talk about weight gain. I know it's a sensitive topic for a lot of people, but those guidelines are there for a reason, right?

They are. And it's not about trying to fit some perfect image. It's about gaining a healthy amount of weight, both for you and for the baby. The recommendations are based on what your BMI was before you got pregnant.

That makes sense. So, what's considered a healthy amount of weight to gain?

For someone with a normal BMI before pregnancy, it's usually around 25 to 35 lbs. Now, if you were underweight before pregnancy, you might be advised to gain a bit more, maybe 28 to 40 lb. And for those who were overweight or obese, the recommendation is typically less, maybe 11 to 25 lbs, depending on their BMI.

It seems pretty personalized, which is good. Why is it so important to stay within those guidelines, though?

Well, gaining too much weight can lead to some complications like gestational diabetes, high blood pressure, and you're more likely to need a C-section. On the other hand, if you don't gain enough weight, it can lead to preterm birth or or the baby being born too small.

So, it's about finding that balance like with so many things during pregnancy. Okay, let's address a more serious topic. Alcohol and marijuana during pregnancy.

And this is where the science is crystal clear. Both alcohol and marijuana are a no-go during pregnancy.

You mean any amount is off limits?

That's right. Even small amounts. Alcohol can cause all sorts of problems from birth defects and developmental delays to something called fetal alcohol spectrum disorder which can have lifelong effects. And with marijuana, While research is still ongoing, there are some concerns about how it might affect the body's developing brain. So, it's definitely best to steer clear altogether.

Yeah, absolutely not worth the risk when it comes to your baby's health. We've covered so much here. Diet, exercise, lifestyle, all those common myths. Is there anything else our listeners should know as they're going through this journey?

You know, I think the most important thing to remember is that every single pregnancy is different. What works for one person might not work for another. And that's completely okay.

It's all about finding what works for you and your body.

Exactly. And that's where having a good relationship with your doctor or midwife is so important. They can give you advice that's tailored to you, you know, based on your individual needs and situation.

Makes sense. Trust your gut, but also trust those experts who know what they're doing.

Exactly. And speaking of expertise, let's move on to something that often makes people a bit anxious. Labor and delivery. It's the big day, right? Understandably, there are Lots of questions around it. One thing we hear a lot is, "How do I know it's really labor? How do you tell the difference between that and those practice contractions?" You know, the Braxton Hicks.

Oh, yeah. Good point. Knowing when it's the real deal versus just a false alarm.

Exactly. Braxton Hicks contractions, they're usually irregular, not as intense, and they tend to go away if you change what you're doing, like if you stand up or lie down. But real labor contractions, those are more regular. They get more intense as time goes on. And moving around doesn't make them stop. They might actually get stronger. when you walk.

So, if you're having contractions that are getting more and more intense and they don't go away, it's probably time to grab that hospital bag,

right? Speaking of being prepared, have you thought about pain management during labor?

It's a big one for sure.

It is. And it's really personal. There's no right or wrong answer. Some women go for natural pain relief methods like breathing exercises, massage, maybe water therapy, while others prefer medical interventions like an epidural.

That's the great thing. There are so many options out there to help you manage the pain.

Absolutely. It's about finding what feels right for you. Have you thought about a birth plan?

Yeah, I know. Having a birth plan is a great way to let your healthare team know what you want, but you have to be flexible, too, right?

That's key. Labor and delivery, they're unpredictable. Sometimes things don't go as planned. It's really about being informed, talking openly with your doctor or midwife, and feeling like you can speak up for yourself throughout the whole process.

That's such an important reminder. It's your body, your birth experience. You get to make it form choices all along the way. Okay, let's jump ahead a bit to after the baby arrives. What are some things new parents often struggle with after the baby is born? I mean, physically and emotionally.

The postpartum period, it's a huge adjustment. Your body is recovering from birth. Your hormones are all over the place. You're not getting much sleep. It's a lot. And emotionally, well, you might be feeling all sorts of things. Joy, excitement, but also anxiety, feeling overwhelmed, maybe even a little sad. It's definitely a roller coaster.

So, it's normal to have a whole mix of emotions at that time.

Totally. It's this huge life change. It's important to just let yourself feel those feelings and don't be afraid to ask for help if you need it.

So, how can someone tell if those baby blues are turning into something more serious like postpartum depression?

Mhm.

And what should they do if they're having those feelings?

It's important to know the difference between the baby blues, which are super common and usually go away within a couple of weeks, and postpartum depression, which is more serious and lasts longer. If you're feeling sad, anxious, or overwhelmed and it lasts for more than a couple of weeks, or if it's hard to handle your everyday life, then you should definitely talk to a professional.

So, reach out to your doctor or a mental health professional. Don't wait.

Exactly. Getting help is so important. Now, let's talk about those early days and weeks with your newborn. We get a lot of questions about breastfeeding versus formula feeding. What advice would you give parents who are trying to decide?

It's such a personal choice and The important thing is that both ways can give your baby the nutrition they need.

You got it. Breastfeeding does come with a lot of benefits for sure, like giving your baby immune support and that incredible bonding experience, but it's not always easy or even possible for every mom.

And that's more than okay. There are fantastic formulas out there that give babies everything they need to thrive if they're not breastfed or if they're getting both breast milk and formula.

Exactly. What matters most is choosing what's best for you and your baby and reaching out for help if you need it. Okay, let's talk about something else that worries new parents. SIDs, sudden infant death syndrome. It's scary, but if you understand the risks and do everything you can to keep baby safe, you can really reduce the chances of it happening.

Definitely making sure your baby has a safe sleep space is so important. Putting them to sleep on their back, on a firm surface, keeping their crib empty, no loose blankets, no toys, and not letting them get too hot. What else can parents do to reduce the risk of sides?

All of those things are key. and breastfeeding, having the baby sleep in your room for at least the first 6 months, and making sure no one smokes around the baby. Those can all help lower the risk, too.

So, creating that safe and loving sleep environment is crucial. It's amazing to watch those little ones grow and change. So, let's talk about those milestones in the first year. From those first smiles to rolling over, crawling, and walking, it's such an exciting time.

It really is. And every baby gets there at their own pace. So, there's no need to compare your little one to anyone else's. The important thing is that they're hitting those milestones in their own time.

So true. It's about celebrating their journey and really cherishing those fleeting moments.

Absolutely. Speaking of which, let's talk about capturing those memories. From those first blurry photos to those superstets, documenting your baby's growth is a beautiful way to remember those precious times.

Definitely. But you also want to enjoy the moment without feeling like you have to capture everything, right?

100%. It's so easy. easy to get caught up in taking pictures of every little thing, but sometimes those moments are best experienced without the pressure of recording them.

Putting down the phone and just enjoying those baby cuddles is truly the best.

Totally. Okay, now let's get real for a minute because having a baby also has a practical side. Like the financial planning that comes with preparing for your new arrival. Diapers, wipes, cribs, strollers, car seats, it adds up fast.

That's for sure. Raising a child is expensive. Any advice for new parents who are feeling a little overwhelmed by those costs?

Well, setting a budget and being realistic about what things cost is important. You might want to start a savings account specifically for baby expenses. And don't be afraid to ask around for handme-downs from friends or family. Plus, you can always shop around for the best deals on things like diapers and wipes. You can save money without sacrificing quality or safety.

Those are great tips. And, you know, on top of everything else, new parents often forget about self-care. You're so busy taking care of this tiny woman, it's easy to neglect your own needs. How do you find that balance?

Self-care isn't selfish. It's absolutely essential, especially now. If you take care of yourself physically, emotionally, mentally, you're going to be a better parent. Make sure you set aside time for something you enjoy, whether it's reading, going for a walk, or just having a few minutes of quiet time. And don't be afraid to ask for help when you need it.

It really is a marathon, not a sprint.

That's it. You can't pour from an empty cup. Taking care of yourself is an investment in you and your family. We've been talking about the amazing journey of parenthood.

It's such a transformative experience full of joy and challenges. And it's a journey you don't have to go through alone. There's help everywhere from your doctors and midwives to family and friends, even online groups.

That's right. There's a whole community out there. Don't be afraid to reach out if you need to. Ask questions. Let people help you. As we wrap things up, what's one last piece of advice you'd give to our listeners who are starting this amazing journey?

Ooh, good one.

You know, I think the most important thing is to Remember that nobody's perfect. There's no such thing as a perfect parent. Just enjoy the experience. Treasure those special moments and know that you're doing a great job.

I love that. Be kind to yourself. Celebrate those small wins and just enjoy the ride. Right. And for our listeners, if there's ever anything you're not sure about or if you just need someone to lean on, remember that your doctor or midwife is there for you. They're with you every step of the way.

That's right. Your biggest cheerleaders and a wealth of knowledge and support.

Well said. That wraps up our deep dive into pregnancy in those first few months as a parent. We hope you're feeling more informed and more confident about starting this exciting new chapter.

We do. Every journey is different and special in its own way. So, embrace the good and the challenging times. And most importantly, hold on to those precious moments.

Couldn't have said it better myself. Me.

Until next time, happy parenting everyone.