Pregnancy and childbirth are transformative experiences, often accompanied by a whirlwind of advice, information, and, unfortunately, myths. Many well-meaning friends, family members, and even strangers might share stories or beliefs about pregnancy that have little basis in science. With so much information floating around, it can be challenging for expecting mothers to separate fact from fiction.

In this comprehensive guide, we will debunk 13 of the most common myths about pregnancy and childbirth. Understanding the truth behind these myths will empower you to make informed decisions during your pregnancy journey.

1. You’re Eating for Two

One of the most enduring pregnancy myths is the belief that pregnant women need to eat for two, which implies that they should double their caloric intake. While it’s true that you are nourishing both yourself and your growing baby, this does not mean you need to eat twice as much.

The Truth: During the first trimester, your caloric needs do not significantly increase. By the second and third trimesters, most women only need an additional 300-500 calories per day to support their baby’s growth. It’s more important to focus on nutrient-dense foods—such as fruits, vegetables, whole grains, lean proteins, and healthy fats—than to simply eat more.

2. Heartburn Means Your Baby Will Have a Lot of Hair

This myth suggests that if you experience heartburn during pregnancy, your baby will be born with a full head of hair. Many mothers swear by this belief, but is there any truth to it?

The Truth: Surprisingly, there is some evidence to suggest that women who experience more heartburn may indeed give birth to babies with more hair. A study conducted at Johns Hopkins University found a correlation between higher levels of estrogen and progesterone, which cause the esophageal sphincter to relax (leading to heartburn), and hair growth in the fetus. However, heartburn is more commonly related to the growing uterus pushing against the stomach, causing acid reflux. The amount of hair your baby has is mostly determined by genetics.

3. You Can’t Exercise During Pregnancy

Some people believe that once you’re pregnant, you should avoid all forms of exercise to prevent harming the baby. This myth stems from the idea that physical activity might lead to miscarriage or preterm labor.

The Truth: Exercise during pregnancy is generally safe and highly recommended for most women. Regular physical activity helps with weight management, reduces the risk of gestational diabetes, improves mood, and promotes better sleep. Low-impact exercises such as walking, swimming, and prenatal yoga are excellent choices. However, it’s important to avoid high-risk activities like contact sports, heavy lifting, or exercises that could lead to falls. Always consult your healthcare provider before starting any exercise regimen.

4. You Should Avoid All Caffeine

Many women are advised to give up caffeine completely when they become pregnant due to concerns about miscarriage or other complications. While it’s essential to be cautious with caffeine intake, the idea that you need to eliminate it entirely is a myth.

The Truth: You don’t have to give up your morning cup of coffee, but it’s important to moderate your caffeine intake. The American College of Obstetricians and Gynecologists (ACOG) suggests that 200 milligrams or less of caffeine per day is safe during pregnancy. This is roughly equivalent to one 12-ounce cup of coffee. Higher levels of caffeine can lead to issues such as low birth weight or preterm birth, so it’s best to stay within the recommended limits.

5. Morning Sickness Only Happens in the Morning

The term morning sickness implies that nausea and vomiting only occur in the early hours of the day. Many people believe that if you’re not feeling nauseous in the morning, then it’s not true morning sickness.

The Truth: Morning sickness can happen any time of day—morning, afternoon, or night. It’s caused by hormonal changes, particularly the increase in human chorionic gonadotropin (hCG), and varies greatly among women. Some may experience mild nausea, while others may have more severe symptoms, including vomiting. For most women, morning sickness subsides after the first trimester, but for some, it can last longer or even throughout the pregnancy.

6. You Can Predict Your Baby’s Gender by the Shape of Your Belly

Many old wives’ tales claim that you can tell if you’re having a boy or a girl based on the shape or position of your belly. For example, if you’re carrying high, you’re having a girl; if you’re carrying low, you’re having a boy.

The Truth: The shape and position of your belly during pregnancy are determined by factors such as the size of the baby, the position of the fetus, and the muscle tone of the mother’s abdomen. None of these factors have any correlation with the baby’s gender. The only reliable methods to determine your baby’s sex are ultrasounds, blood tests, or amniocentesis.

7. Sex During Pregnancy Can Harm the Baby

A common misconception is that having sex during pregnancy can harm the baby or cause a miscarriage. Some couples avoid intimacy because they fear it will affect the baby’s development.

The Truth: For most healthy pregnancies, sex is completely safe and will not harm the baby. The amniotic sac and uterus protect the baby, and the cervical mucus plug acts as a barrier against infections. However, in certain high-risk pregnancies—such as those with a history of preterm labor or placenta previa—your doctor may advise against intercourse. Always follow your healthcare provider’s recommendations based on your specific situation.

8. Pregnant Women Should Not Fly

Many women are told that they should avoid flying during pregnancy, especially in the later stages, because it might trigger premature labor or harm the baby.

The Truth: Flying is generally safe during pregnancy, particularly in the first and second trimesters. Most airlines allow pregnant women to fly until around 36 weeks. However, it’s always a good idea to consult with your doctor before flying, especially if you have any complications such as high blood pressure or are at risk of preterm labor. If you’re flying, stay hydrated, move around regularly to prevent blood clots, and wear compression stockings if necessary.

9. Spicy Foods Can Induce Labor

Some believe that eating spicy foods during late pregnancy can jumpstart labor and help you avoid going past your due date. This myth has been passed down through generations, with many women trying hot dishes to encourage their babies to arrive.

The Truth: There is no scientific evidence to suggest that spicy foods can induce labor. Labor begins when the baby is ready to be born, and hormonal signals prompt the process. While spicy food may cause indigestion or heartburn, it will not bring on labor. If you’re nearing your due date, it’s best to focus on other methods recommended by your doctor, such as gentle exercise or walking.

10. You Can’t Dye Your Hair While Pregnant

It’s a widespread belief that using hair dye during pregnancy is dangerous and could harm the developing baby. Many women avoid coloring their hair out of caution, fearing exposure to chemicals.

The Truth: Research suggests that occasional use of hair dye is generally safe during pregnancy, especially after the first trimester. The chemicals in most modern hair dyes are not highly toxic, and only a small amount is absorbed through the skin. If you are concerned, consider using ammonia-free dyes, highlights (which don’t touch the scalp), or waiting until after the first trimester when the baby’s major organs have formed.

11. You Can’t Have a Vaginal Birth After a C-Section (VBAC)

Many women who have had a C-section in the past are told that they will need to have a repeat C-section for subsequent deliveries, as a vaginal birth would be too dangerous.

The Truth: In many cases, women can safely have a vaginal birth after a cesarean (VBAC). Whether or not a VBAC is possible depends on factors such as the type of uterine incision used in the previous C-section, the reason for the C-section, and the overall health of the mother and baby. VBACs carry some risks, such as uterine rupture, but the chances are low, and many women successfully have vaginal births after C-sections. Always consult with your healthcare provider to determine the best option for your delivery.

12. Stretch Marks Can Be Completely Prevented

Stretch marks are a common concern during pregnancy, and many products claim to prevent or eliminate them entirely. There is a belief that certain creams, oils, or lotions can stop stretch marks from forming.

The Truth: Stretch marks are largely influenced by genetics and skin elasticity, and while creams and oils can help moisturize the skin and reduce itchiness, they are unlikely to completely prevent stretch marks. Maintaining healthy skin by staying hydrated and applying moisturizers can help minimize their appearance, but there is no surefire way to avoid them altogether. In most cases, stretch marks will fade over time after pregnancy, though they may never disappear completely.

13. The Full Moon Can Trigger Labor

An old superstition claims that a full moon can cause labor to start, based on the belief that the moon’s gravitational pull affects the amniotic fluid, much like it affects ocean tides.

The Truth: While the idea of the moon influencing labor is an interesting myth, there is no scientific evidence to support this claim. Labor is triggered by hormonal changes in the body, not the moon’s phases. Studies have found no increase in birth rates or labor inductions during a full moon compared to other times of the month. Labor begins when the baby and body are ready, regardless of the lunar cycle.

Conclusion

Pregnancy and childbirth are filled with excitement, anticipation, and an overwhelming amount of advice—some of which is rooted in myth. While well-intentioned, many of these myths can lead to unnecessary worry or confusion for expecting mothers. Understanding the science behind pregnancy and debunking these common myths allows mothers to make informed decisions about their health and the health of their babies.

Whether it’s managing morning sickness, exercising safely, or navigating childbirth options, always rely on evidence-based information and the advice of your healthcare provider. By staying informed, you can enjoy a healthier, less stressful pregnancy and focus on the joyful journey of welcoming your new baby into the world.