Pregnancy is a transformative time filled with excitement—and plenty of advice. But beyond the basics of prenatal vitamins and avoiding alcohol, there are some lesser-known pregnancy do’s and don’ts that can impact your health and your baby’s development. Whether you’re expecting your first child or your third, these 15 tips may surprise you—but they’re grounded in research and expert insight.
1. Do: Sleep on Your Side (Especially the Left)
Sleeping on your side, particularly the left, improves circulation and optimizes blood flow to your uterus and baby. As your belly grows, back-sleeping can compress major blood vessels and reduce oxygen supply. Use pillows to support your body and make side-sleeping more comfortable.
2. Don’t: Assume All Herbal Teas Are Safe
Herbal teas like chamomile or raspberry leaf may seem harmless, but some herbs can trigger contractions or interfere with hormones. Always check with your healthcare provider before drinking any herbal blends, even those marketed as “pregnancy safe.”
3. Do: Eat Fish (But Choose Wisely)
Omega-3 fatty acids found in fish are essential for your baby’s brain development. Safe choices include salmon, sardines, and trout. Avoid high-mercury options like swordfish, king mackerel, and tilefish. Limit canned tuna and stick to 2–3 servings per week of low-mercury fish.
4. Don’t: Overdo It with Prenatal Vitamins
While prenatal vitamins are crucial, more is not better. Over-supplementing, especially with vitamins A and E, can be harmful. Stick to the recommended dosage and discuss any additional supplements with your doctor.
5. Do: Get the Flu Shot
Many people are surprised to learn that the flu shot is not only safe during pregnancy—it’s recommended. Pregnant women are at a higher risk of complications from the flu, and the vaccine also helps protect your baby in their first few months of life.
6. Don’t: Skip Dental Visits
Hormonal changes during pregnancy can increase the risk of gum disease, which has been linked to preterm birth. Regular dental checkups and cleanings are safe and important. Just let your dentist know you’re pregnant so they can adjust treatments as needed.
7. Do: Practice Safe Exercise
You don’t have to stop working out during pregnancy—in fact, staying active can improve your mood, energy, and sleep. Walking, swimming, prenatal yoga, and strength training are generally safe. Avoid contact sports and exercises that involve lying flat on your back after the first trimester.
8. Don’t: Eat for Two
Pregnancy increases your calorie needs, but not by much—about 300 extra calories a day during the second and third trimesters. Overeating can increase the risk of gestational diabetes, high blood pressure, and complications during delivery.
9. Do: Watch for Signs of Preeclampsia
Preeclampsia is a potentially serious condition marked by high blood pressure and protein in the urine. Warning signs include swelling, headaches, vision changes, and upper abdominal pain. Don’t ignore these symptoms—early detection is key to protecting both mother and baby.
10. Don’t: Use Hot Tubs or Saunas
Exposing your body to high heat in hot tubs, saunas, or steam rooms can raise your core temperature to unsafe levels and increase the risk of birth defects, especially in the first trimester. Opt for warm baths instead—and keep the temperature under 100°F (37.8°C).
11. Do: Talk About Mental Health
Anxiety and depression can occur during pregnancy—not just after birth. If you’re feeling unusually sad, anxious, or overwhelmed, reach out to your provider. Therapy, support groups, and safe medications can help you feel better and support a healthy pregnancy.
12. Don’t: Paint the Nursery Without Precautions
Some paints contain harmful chemicals like lead and volatile organic compounds (VOCs). If you plan to decorate, use non-toxic paint in a well-ventilated space. Better yet, let someone else handle the painting while you supervise from a safe distance.
13. Do: Eat Small, Frequent Meals
Morning sickness and indigestion are common in pregnancy. Eating small, frequent meals can help keep nausea at bay and stabilize blood sugar levels. Include protein and complex carbs for sustained energy and avoid greasy or spicy foods that may upset your stomach.
14. Don’t: Ignore Travel Restrictions
Air travel is generally safe until about 36 weeks, but it’s always best to check with your healthcare provider. Some airlines have their own restrictions for late-term travel. Long trips also increase the risk of blood clots, so stay hydrated, wear compression socks, and stretch or walk regularly.
15. Do: Listen to Your Body
Every pregnancy is different. If you feel fatigued, dizzy, or uncomfortable, take it seriously. Don’t push through symptoms that seem unusual. Rest when needed and prioritize self-care—you’re growing a human, after all!
Final Thoughts
Pregnancy is a journey filled with physical, emotional, and lifestyle changes. While there are universal guidelines, many lesser-known do’s and don’ts can make a big difference in your comfort and well-being. From what you eat and how you sleep to the importance of mental health and dental care, staying informed helps you make the best choices for yourself and your baby.
Always consult your doctor or midwife before making significant changes to your diet, medications, or routines. Trust your instincts, stay curious, and don’t hesitate to ask questions—it’s all part of navigating pregnancy with confidence and care.
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