Pregnancy brings with it a whirlwind of do’s and don’ts, especially if this is your first time. One of the top questions is, “What should I avoid now that I’m pregnant?” From food and lifestyle changes to medications and environmental factors, let’s dive into everything to avoid or limit during pregnancy so you can navigate this journey with confidence.
Foods and Drinks to Avoid
Your diet plays a vital role in your baby’s development, and there are certain foods and drinks to steer clear of during these nine months.
1. Alcohol
Alcohol is a definite no-no during pregnancy. Drinking can harm your baby’s development and increase the risk of Fetal Alcohol Spectrum Disorders (FASDs), which can cause physical and cognitive challenges. For a satisfying alternative, try fun mocktails or fruit-infused water.
2. High-Mercury Fish
While fish is a great source of omega-3s, certain types, like shark, swordfish, king mackerel, and tilefish, are high in mercury. Instead, opt for low-mercury fish like salmon, sardines, and trout, but limit it to two or three servings per week.
3. Raw or Undercooked Foods
Raw or undercooked foods can carry bacteria and parasites that are particularly risky during pregnancy. Avoid sushi, raw oysters, rare meats, and any dishes with raw eggs (like homemade mayo or cookie dough). Ensure that all meats are cooked to a safe internal temperature.
4. Deli Meats and Unpasteurized Dairy
Deli meats and soft cheeses made from unpasteurized milk (such as brie and feta) can harbor listeria, which can be harmful to your baby. If you crave deli meat, make sure to heat it until steaming hot, and opt for pasteurized dairy.
5. Caffeine (in moderation)
You don’t need to give up caffeine altogether, but limit it to less than 200 mg per day, or about one 12-ounce coffee. Excessive caffeine intake has been linked to low birth weight and other complications. If you miss your coffee, try half-caf or decaf options.
Lifestyle Changes
Pregnancy is an excellent time to make some lifestyle adjustments to keep you and your baby safe.
1. Smoking
Smoking increases the risk of preterm birth, low birth weight, and respiratory issues in infants. Avoid secondhand smoke as well, as it can carry similar risks. If you’re a smoker, speak to your provider about cessation programs or support options.
2. Hot Tubs and Saunas
Raising your core temperature, especially in the first trimester, can increase the risk of birth defects. For relaxation, opt for a warm bath instead.
3. Avoid Certain Medications
Certain medications, both prescription and over-the-counter, aren’t safe for pregnancy. Always check with your doctor before taking any medication, even if it’s something you used regularly before pregnancy.
4. Skip Certain Beauty Treatments
Some beauty products and treatments contain ingredients or chemicals best avoided during pregnancy:
- Retinoids and Salicylic Acid: These common skincare ingredients should be avoided due to their potential effects on fetal development.
- Hair Dye and Chemical Treatments: Though the risks are low, it’s generally recommended to avoid hair dyes and chemical treatments, especially in the first trimester.
- Botox and Injectables: These aren’t approved for use during pregnancy. Stick with safe, natural beauty routines and check with your provider if in doubt.
Exercise Modifications
Staying active during pregnancy is great, but certain adjustments ensure you stay safe.
1. Avoid Contact Sports and High-Risk Activities
High-contact or high-fall-risk activities, like soccer, skiing, or rock climbing, are best avoided. Go for safer options like walking, swimming, or prenatal yoga.
2. Be Mindful of High-Intensity Workouts
You don’t have to give up exercise, but avoid pushing yourself to the max. Low-impact exercises and modified workouts tailored for pregnancy are beneficial for both you and your baby.
3. Skip Certain Yoga Poses
As your pregnancy progresses, avoid poses that involve deep twisting or lying on your back for extended periods. Prenatal yoga classes are a good choice, as they focus on safe modifications.
Environmental Hazards
Your environment matters, and there are a few things to minimize or avoid entirely during pregnancy.
1. Certain Cleaning Products
Some household cleaners contain harsh chemicals like ammonia or bleach, which can be harmful if inhaled in large amounts. Opt for natural, pregnancy-safe cleaning products, or make sure to ventilate well and wear gloves when using harsher chemicals.
2. Avoid Cat Litter
Cat litter can carry toxoplasmosis, an infection that can pose risks during pregnancy. If you have a cat, ask someone else to handle litter duty, or wear gloves and wash hands thoroughly if you must do it yourself.
3. Minimize Exposure to Pesticides and Herbicides
Limit your exposure to pesticides and herbicides, which may contain chemicals harmful to developing babies. Wear gloves if gardening and opt for organic produce when possible to reduce exposure.
4. Avoid Lead and Mercury Exposure
Avoid exposure to lead (often found in older paint) and mercury. If you’re renovating or cleaning an older home, ask someone else to handle areas with potentially lead-based paint.
Medications and Supplements
Many over-the-counter medications and herbal supplements can be harmful during pregnancy. Here’s what to keep in mind:
1. Avoid NSAIDs Like Ibuprofen
Non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen are generally off-limits, especially in the third trimester, as they can affect fetal development. Acetaminophen is usually considered safe for occasional use, but check with your provider first.
2. Be Cautious with Herbal Supplements
Not all herbal supplements are safe during pregnancy. Certain herbs, like ginseng, dong quai, and ephedra, should be avoided. While some, like ginger, can help with nausea, it’s always best to consult your provider first.
Mental and Emotional Health
It’s not just physical health that matters during pregnancy – mental and emotional well-being are crucial too.
1. Avoid Information Overload
With so much advice online, it’s easy to feel overwhelmed. Stick to trusted sources and consult your healthcare provider for clarity. Spend time doing things you enjoy and try to relax.
2. Avoid Unnecessary Comparisons
Every pregnancy journey is unique, so avoid comparing yourself to others. Focus on what feels right for you and your baby, and remember that it’s normal to experience highs and lows.
Safe Travel Tips
Traveling is generally safe in early pregnancy, but there are some guidelines to consider.
1. Be Mindful of Air Travel
Most airlines allow pregnant women to fly up to 36 weeks, but always check with both your airline and healthcare provider before booking.
2. Plan for Frequent Breaks on Long Drives
If you’re traveling by car, take breaks to stretch and walk around every hour or two. Staying mobile helps prevent swelling and reduces the risk of blood clots.
3. Check Travel Advisories
Avoid areas where diseases like Zika virus are prevalent, as they can pose risks for pregnant women. Your provider can advise you on safe travel destinations and precautions.
Managing Stress
While it’s impossible to avoid all stress, managing it can be beneficial for both you and your baby. Aim to:
- Practice Relaxation Techniques: Deep breathing, meditation, or gentle stretching can help you de-stress.
- Get Plenty of Rest: Quality sleep is essential during pregnancy. Aim for restful nights and take naps when needed.
- Talk About Concerns: Don’t hesitate to share any worries with your support network or a counselor specializing in prenatal care.
Final Thoughts
While this list of things to avoid or modify might seem overwhelming, remember that many of these adjustments are temporary and aimed at ensuring a healthy, happy pregnancy. Your healthcare provider is there to support you, so reach out whenever you have questions or concerns. And most importantly, don’t stress over perfection – pregnancy is a time to take care of yourself and make mindful choices while enjoying the journey ahead.
Here’s to a healthy and happy pregnancy. Alex.