Pregnancy and Myth-Busting: What Common Beliefs About Pregnancy and Birth Are Actually False?

Pregnancy is a time of excitement, anticipation, and a flood of information, some rooted in truth, and some not so much. Whether it’s advice from a well-meaning relative, stories from friends, or online chatter, you’re likely to encounter countless pregnancy myths along your journey. While some of these may be harmless, others can contribute to stress or even misinformed decisions.

That’s why separating fact from fiction is crucial. By understanding the real pregnancy facts and letting go of the outdated or inaccurate ideas, you’ll feel more empowered and confident in navigating your unique birthing experience. Let’s bust some of the most common pregnancy myths right now.

1. “You’re Eating for Two!”

The Myth: You need to double your food intake during pregnancy.

The Fact: While your nutritional needs do increase, you’re not actually eating for two adults. Most pregnant people only need an additional 300-500 calories a day in the second and third trimesters. Focus on nutrient-dense foods like whole grains, leafy greens, lean proteins, and healthy fats to support your growing baby.

2. “Pregnant Women Should Avoid All Exercise”

The Myth: Physical activity could harm the baby.

The Fact: Moderate exercise is not only safe, it’s recommended for most pregnancies. Activities like walking, prenatal yoga, and swimming can improve circulation, mood, sleep, and even help prepare your body for labor. Always consult your doctor, especially if you have complications, but for most, staying active is part of a healthy birthing experience.

3. “You’ll Have a ‘Perfect’ Pregnancy Glow”

The Myth: Your skin will clear, your hair will thicken, and you’ll look radiant.

The Fact: While some experience the fabled “glow,” others may deal with acne, melasma, stretch marks, or skin dryness. These are all normal results of hormonal shifts. Remember, every pregnancy is different, true beauty lies in embracing the transformation.

4. “You Can’t Fly When You’re Pregnant”

The Myth: Air travel is dangerous during pregnancy.

The Fact: For most healthy pregnancies, flying is safe up to 36 weeks. Stay hydrated, walk every hour or so during long flights, and wear comfortable clothing. Always check with your provider and the airline, but don’t let this myth stop you from traveling if you feel up for it.

5. “Carrying High Means It’s a Girl, Carrying Low Means It’s a Boy”

The Myth: Your baby’s position can reveal their gender.

The Fact: How you're carrying is influenced by your body shape, muscle tone, and baby’s position, not their sex. There’s no scientific basis to support this myth. If you’re eager to find out, rely on genetic testing or ultrasounds, not belly shape!

6. “You Can’t Have Sex During Pregnancy”

The Myth: Intercourse will hurt the baby or cause miscarriage.

The Fact: In most pregnancies, sex is completely safe and can even strengthen your emotional bond with your partner. Your baby is protected by the amniotic sac and uterus. However, some complications may require precautions, so always check with your OB-GYN.

7. “Pregnancy Is a Time to Relax, You Shouldn’t Work”

The Myth: Pregnant people should avoid working due to stress or physical strain.

The Fact: Many continue to work throughout their pregnancies with no problem. As long as your job isn’t physically dangerous and you’re feeling well, staying active at work can boost your mood and provide structure. Listen to your body and adjust as needed.

8. “A ‘Natural’ Birth Is Always Better”

The Myth: Using pain relief or having a C-section means a lesser birth.

The Fact: There is no “one right way” to give birth. A positive birthing experience is one that is safe and aligns with your needs and preferences, whether it involves an epidural, a planned C-section, or a home birth. Respecting each person’s choices is what matters most.

9. “You Can’t Dye Your Hair or Get a Pedicure During Pregnancy”

The Myth: Beauty treatments harm the baby.

The Fact: Most hair dyes and nail products are safe when used in well-ventilated areas. Opt for ammonia-free or natural alternatives if you're concerned. And yes, getting a relaxing pedicure is usually safe too, just be sure the salon practices good hygiene.

10. “You Can’t Have a Healthy Pregnancy After Age 35”

The Myth: Being over 35 automatically puts you at high risk.

The Fact: While risks can increase with age, many people over 35 have healthy pregnancies and babies. Prenatal screenings, modern medicine, and a healthy lifestyle all contribute to successful pregnancies at any age. Don’t let age-based labels like “geriatric pregnancy” or "advanced maternal age" define your journey.

Final Thoughts: Knowledge Is Power

Navigating pregnancy can feel overwhelming, especially with so many voices offering conflicting advice. But separating pregnancy facts from fiction allows you to make informed decisions that support your health and your baby’s.

Whether you're preparing for your first prenatal visit, making a birth plan, or reading up on every article you can find, take a deep breath and know that you're doing your best. Your birthing experience should be built around what works for you, not what outdated myths dictate.

So let’s leave the misinformation behind, and focus on a confident, healthy, and empowered pregnancy journey.