21 Pregnancy Myths — Don’t Eat Sushi, Wear Nail Polish, or Tan & Other ‘Rules’ Demystified

Pregnant women don’t have to give up sushi entirely while they’re expecting. According to Healthline, it’s really just the raw and high-mercury fish (like tuna) that we have to watch out for. So when craving sushi, opt for a cooked roll featuring a low-mercury fish like salmon or catfish that help us get our good Omega-3s. Things made with crab, imitation crab, eel, or shrimp are also safe to eat so long as they’re cooked first.

The “everything in moderation” cliché unfortunately doesn’t apply to alcohol during pregnancy. According to the CDC, “There is no known safe amount of alcohol to drink while pregnant.” Alcohol consumption, especially in the first trimester, can effect a baby’s development — and the risk remains throughout the second and third trimesters as well because the baby’s brain is always developing.

For women who may have been drinking before they knew they were pregnant, it’s important to note that alcohol can’t reach the embryo until its fourth week of development, so beverages in that first month won’t necessarily harm the child. But for anyone who thinks they’re pregnant or may become pregnant, watching their alcohol intake is key.

Don’t skip that trip to the salon, because dyeing one’s hair while pregnant is still considered OK. The American Pregnancy Association reported that the chemicals used in hair dye are not very toxic, and it’s unlikely that much of the dye will penetrate your skin or be absorbed by the baby anyway. That applies to both semi-permanent and permanent dye — so color away, ladies!

Both nail polish and nail polish remover are safe to use in small doses, provided the room is well-ventilated when the bottles are uncapped. For nail technicians who spend their whole day around the fumes, there may be a slightly increased risk, in which case it’s a good idea to speak to a manager about ventilation or potentially moving to an area of the nail salon that doesn’t have as much direct contact with the polishes and removers. For us average women, however, getting our nails done or painting them ourselves poses relatively little risk.

The general rule for working out and running during pregnancy is to look at a woman’s pre-pregnancy exercise levels. For someone who regularly worked out before, Mayo Clinic says she can likely maintain a similar level of exercise while expecting. But if a mom-to-be wasn’t particularly active before conceiving, she shouldn’t pick pregnancy to start pushing herself too hard. Instead, the Mayo Clinic recommends starting with 10 minutes of light activity a day and working up to 30 minutes a day.

Some exercises are more dangerous than others, and expectant moms should avoid contact sports, activities where they could fall, or things like hot yoga that could raise a temperature too high.

It’s generally OK for a pregnant woman to fly prior to the 36-week mark, but the Mayo Clinic says that some doctors and airlines discourage it after that point. Additionally, moms who may have higher risk pregnancies could be advised not to fly at any point to avoid potential health complications. We should talk to our doctors prior to taking a trip to get their advice on our individual situations.

Per the American Pregnancy Association, there’s little evidence that stepping into a tanning bed or spending a lot of time in the sun will harm our babies while we’re pregnant. However, we have to remember that tanning in general can put us at a greater risk of developing skin cancer. Additionally, our skin is more sensitive to sun while we’re carrying a baby. A sunless tanning lotion may be a good alternative, although some doctors recommend waiting until after the first trimester to avoid potentially harmful chemicals while the baby is developing.

Sex during pregnancy can’t harm our babies. Mayo Clinic says the fetus is well protected by amniotic fluid and the uterus, and there’s no evidence that sex can cause a miscarriage. However, as orgasms can sometimes cause contractions, doctors may advise against sex for moms with a history of preterm labor, cervixes that are opening early, or placenta previa — when the placenta covers the cervical opening.

The risk with deli meat and hot dogs is the bacteria listeria, which pregnant women are more susceptible to. However, there is a safe way to eat lunch meat when carrying a baby, and it’s something Chrissy Teigen did herself — microwave it. According to TODAY, if cold cuts are heated to 165°F, aka steaming hot right before eating them, everything should be OK.

Listeria is also a concern with soft and unpasteurized cheeses like blue cheese. Instead, opt for pasteurized hard cheese like cheddar, semi-soft cheese like mozzarella, or spreads like cream cheese. The biggest key is making sure the cheese we eat is pasteurized, which means it’s been heated during the packaging process to kill bacteria.

The annual flu shot is recommended for everyone from children to adults to help keep the illness at bay during the especially hard-hitting winter months. But should pregnant women still get their vaccine? The CDC says that getting a flu shot is completely safe during pregnancy, and protects both mom and baby from getting sick.

Before conceiving, we may have slept on our stomachs, backs, or sides. However, while carrying a baby, many doctors recommend that we sleep only on our sides to promote blood flow to the fetus. Generally the left side is preferred, but the right should be fine as well. Pregnancy pillows can help us adjust if we’re not used to sleeping on our sides.

Mothers-to-be don’t have to give up coffee entirely while pregnant. The recommendation is that caffeine is limited to 200 milligrams per day, or about two cups of instant coffee. Don’t forget that some foods also contain caffeine, like chocolate. As long as we add up our caffeine intake and keep it under that 200 mark, we should be fine.

It’s generally safe to indulge in chocolate every once in a while during pregnancy. We just want to watch the caffeine intake to make sure we don’t go over the recommended 200 milligrams per day. Additionally, eating too much sugar has been linked to a higher risk of things like gestational diabetes or preeclampsia. But if we just crave chocolate every now and then, we should be totally fine.

The biggest concern when it comes to expectant moms wearing high heels is that it may increase their fall risk. But for women who are already used to walking in these types of shoes all day (cough Kate Middleton cough), they’re likely able to continue to wear heels so long as they feel sturdy and comfortable.

Especially in the first trimester, it’s important for moms to not let their core body temperature get too high. Per the American Pregnancy Association, temps above 102.2 degrees fahrenheit could lead to an increased chance of birth defects. That’s why hot tubs are discouraged during pregnancy. A warm bath should be fine, as long as the water isn’t an uncomfortable temperature. Since most of our upper body stays above the water during bathtime, we’re less likely to overheat.

There’s a myth that reaching above our heads while we’re pregnant can wrap the baby’s umbilical cord around their neck. However, this isn’t anything more than an old wives’ tale. Elevating our arms won’t do anything negative to the baby. So keep on raising the roof during your pregnancy dance sessions. Baby is fine.

Peanut allergies in children can be deadly, but there’s no evidence that a mom eating peanuts while pregnant can lead to her child having the allergy. Per the Women’s Health and Menopause Center, so long as we aren’t allergic ourselves, we’re okay to eat peanuts and peanut butter. And some studies have shown that eating peanuts while pregnant can actually help lower a baby’s chance of allergy once born.

In some cases, cats can transmit a parasitic disease called toxoplasmosis via their feces to pregnant women. The parasite is rare, and it’s also easy to avoid it while carrying a child. Owning, petting, and cuddling with a cat is fine for expectant moms. Just maybe have someone else change the litter box.

Some people believe that eating spicy food can trigger labor, but there’s no science that backs that up. In general, spicy food is totally fine for pregnant moms and babies, so long as it isn’t causing mom any discomfort via heartburn, gas, diarrhea, etc. No need to throw out the hot sauce.

Some doctors caution against lifting more than 15 pounds while pregnant, but there’s no set amount of weight that’s good or bad for every person. Michelle Motola, director of the Exercise and Pregnancy Laboratory at Western University told Popular Science, “Pregnant women should also listen to their bodies. If it hurts, stop the activity and do not continue, especially if weight training.”