Pregnancy is an incredible journey, one that’s filled with anticipation, joy, and a fair share of uncertainty. From the moment you see those two pink lines, your world changes, suddenly, everything you do is with your baby in mind. The choices you make now are about more than just you; they’re about the little one growing inside of you. And while it’s exciting, it can also feel overwhelming. What’s safe? What’s not? There’s so much information out there, and it’s easy to feel like you’re navigating a minefield.

From what to eat to how to sleep, there’s a long list of dos and don’ts that can make your head spin. But let’s face it, not everything you hear is gospel, and some of it is just plain overwhelming. So, how do you sift through the noise and focus on what really matters? Let’s dive into the top 15 things to avoid during pregnancy, these are the big ones, the things that actually matter, and I’ll share them in a way that makes sense, not just because someone’s great-aunt’s neighbor said so.

I’ll break down each one of these 15 things in detail, giving you the knowledge and peace of mind you need to enjoy this special time in your life. And remember, it’s not about perfection—it’s about doing your best and embracing this amazing journey with a smile and a whole lot of love. From food faux pas to lifestyle changes, we’re covering it all, and I promise, it won’t be as daunting as it sounds.

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1. Raw or Undercooked Foods

Who doesn’t love a good sushi roll or a perfectly runny egg? But, alas, pregnancy comes with its set of culinary sacrifices. Raw or undercooked foods, like sushi, eggs, and even that medium-rare steak, are best left off the menu for now. The risk? Bacteria like salmonella and listeria, which can be harmful to both you and your baby. When you’re pregnant, your immune system is slightly suppressed, which means you’re more vulnerable to foodborne illnesses. These can lead to serious complications for you and your baby, including miscarriage, premature labor, or severe illness.

If you’re a sushi lover like me, don’t despair. You can still enjoy cooked sushi rolls, like those with tempura shrimp or grilled eel. And when it comes to eggs, opt for fully cooked options like scrambled or hard-boiled. The key is to remember that this phase is temporary, and soon enough, you’ll be able to indulge in all your favorites again—without worrying about your little one’s health.

2. High-Mercury Fish

Fish is a fantastic source of omega-3 fatty acids, which are essential for your baby’s brain development. However, not all fish are created equal. High-mercury fish, such as shark, swordfish, king mackerel, and tilefish, can be harmful to your baby’s developing nervous system. Mercury is a toxic metal, and even small amounts can accumulate in your body, leading to potential risks for your baby.

When I was pregnant, I found myself craving seafood more than ever. But after doing some research, I realized I needed to be selective about which fish I chose. I stuck to low-mercury options like salmon, sardines, and tilapia, which are safe to eat in moderation. It wasn’t always easy, especially when a sushi craving hit, but I found that by trying new recipes and cooking methods, I could still enjoy the benefits of seafood without the risks.

If you’re unsure about which fish are safe, a good rule of thumb is to avoid the big predators (the ones that live longer and eat other fish). Stick with smaller fish and always check with your healthcare provider if you have any doubts. And remember, canned light tuna is generally considered safe in moderation, so you can still enjoy that tuna salad sandwich every now and then.

And here’s a little advice: If you’re dining out, ask about the type of fish they’re serving. Restaurants might not always label their fish correctly, so don’t be shy about inquiring. And if all else fails, opt for a veggie or chicken dish. It’s not quite the same, but your peace of mind is worth it.

3. Alcohol

There’s no way around it, alcohol is a big no-no during pregnancy. While it might be tempting to have a glass of wine to relax after a long day, the truth is, no amount of alcohol has been proven safe during pregnancy. Drinking alcohol can lead to fetal alcohol spectrum disorders (FASDs), which can cause lifelong physical, behavioral, and learning disabilities for your baby.

I’ll admit, there were moments during my pregnancy when I really missed having a glass of wine with dinner or a cocktail with friends. But each time, I reminded myself of the tiny life I was nurturing. Instead of feeling deprived, I started experimenting with mocktails and found that I could still enjoy the ritual of a “fancy drink” without the alcohol. Sparkling water with a splash of cranberry juice and a twist of lime became my go-to, and I never felt like I was missing out.

If you’re at a social event and everyone else is drinking, it’s okay to bring your own non-alcoholic option or ask the bartender to whip up something special just for you. You might even find that you enjoy the creativity of trying new flavors and combinations. And the best part? You’ll have a clear head in the morning, ready to take on whatever pregnancy throws your way.

4. Smoking

Smoking is harmful at any stage of life, but during pregnancy, it’s especially dangerous. The chemicals in cigarettes can restrict your baby’s oxygen supply, leading to complications like low birth weight, premature birth, and even stillbirth. Quitting smoking is one of the best things you can do for your baby’s health, and there’s no better time to start than right now.

If you’re a smoker, quitting can be incredibly challenging, but there’s no better motivation than your baby’s health. It’s not just about avoiding the cigarettes themselves but also steering clear of secondhand smoke. Even being around smokers can pose risks to your baby, so it’s important to create a smoke-free environment. And don’t be afraid to ask for help, whether it’s from your healthcare provider, a support group, or a quit-smoking program, there are resources available to make the process easier.

5. Certain Medications

During pregnancy, it’s essential to be cautious about the medications you take, including over-the-counter drugs and herbal supplements. Some medications can cause birth defects or other complications, so it’s crucial to consult your healthcare provider before taking anything, even something as seemingly harmless as a cold remedy.

I’ll never forget the time I came down with a nasty cold during my second trimester. My first instinct was to reach for the decongestant I always used, but then I paused. Was it safe? A quick call to my doctor confirmed that not all cold medications are safe during pregnancy, and I was given a list of alternatives that were safer for my baby. It was a reminder that even the little things we take for granted can have a big impact during pregnancy.

It’s not just prescription medications you need to be cautious about; herbal supplements and certain vitamins can also pose risks. Always read labels and consult with your healthcare provider if you’re unsure about something. It might seem like overkill, but when it comes to your baby’s health, it’s always better to be safe than sorry. Your doctor can provide you with a list of safe medications and alternatives, so you’re never left guessing.

And if you’re struggling with a condition that requires regular medication, don’t panic. Many medications can be adjusted or substituted with safer alternatives during pregnancy. Work closely with your healthcare provider to find a solution that keeps both you and your baby healthy. It might take some time to get it right, but it’s worth the effort.

6. Hot Tubs and Saunas

There’s nothing like a long soak in a hot tub or a relaxing session in a sauna to ease those pregnancy aches and pains—except, unfortunately, both are off-limits during pregnancy. High temperatures can raise your core body temperature, which can be dangerous for your baby, especially during the first trimester when their organs are developing. It can also lead to dehydration and dizziness, neither of which are good for you nor your little one.

I remember my first pregnancy, when I was just desperate for some relief from the back pain that seemed to get worse every day. My husband suggested we go to a spa, and the idea of a hot tub sounded like heaven. But after a quick search online, I discovered that it wasn’t safe. I was disappointed, but I knew I had to find another way to relax.

If you’re in need of some soothing, try alternatives like warm (not hot) baths or a prenatal massage from a trained therapist. There are plenty of safe ways to pamper yourself during pregnancy, and your body will thank you for it. Plus, you can look forward to indulging in those hot tub sessions once your baby arrives and you’ve recovered from childbirth.

7. Cat Litter

If you’re a cat owner, this one might come as a surprise, but handling cat litter during pregnancy can be risky. Cat feces can contain a parasite called Toxoplasma gondii, which causes toxoplasmosis, an infection that can lead to serious complications for your baby, including brain damage and vision problems. The good news is that you can still keep your furry friend around, just take some precautions.

The good news is that with some precautions, you can still keep your furry friend around without worrying. If possible, have someone else handle the litter box duties during your pregnancy. If that’s not an option, wear gloves and wash your hands thoroughly afterward.

It’s also a good idea to keep your cat indoors to reduce the risk of them contracting toxoplasmosis from hunting small animals. And remember, the risk of getting toxoplasmosis from your cat is low, but it’s always better to be safe than sorry. After all, you’ve got a tiny, precious life to protect.

8. Caffeine

Caffeine is one of those things that’s hard to give up, especially if you’re used to starting your day with a cup of coffee. But during pregnancy, it’s important to limit your caffeine intake. High levels of caffeine can increase the risk of miscarriage and may affect your baby’s growth. The general recommendation is to keep your caffeine intake under 200 milligrams per day, which is about one 12-ounce cup of coffee.

When I was pregnant, I quickly realized that my usual three cups of coffee a day weren’t going to cut it. Cutting back was tough, especially during those first-trimester mornings when I was already feeling exhausted. But I found that by switching to decaf or enjoying a cup of herbal tea instead, I could still get that comforting morning ritual without the extra caffeine.

If you’re not ready to give up your daily caffeine fix, just be mindful of how much you’re consuming. Remember that caffeine isn’t just in coffee—it’s in tea, soda, chocolate, and even some medications. By keeping an eye on your intake and making a few adjustments, you can still enjoy your favorite treats without putting your baby at risk.

9. Stress

Pregnancy can be a stressful time—there’s so much to think about, from your changing body to preparing for your baby’s arrival. But chronic stress can have negative effects on your health and your baby’s development. It can lead to high blood pressure, preterm labor, and low birth weight. That’s why it’s important to find ways to manage stress and take care of your mental health during pregnancy.

I’ll be honest, there were days during my pregnancy when the stress felt overwhelming. Between work, preparing for the baby, and dealing with all the physical changes, it was hard to find time to relax. But I realized that stress wasn’t just affecting me, it was affecting my baby too. So, I started making self-care a priority. I took prenatal yoga classes, practiced deep breathing exercises, and made time for activities that made me happy.

If you’re feeling stressed, don’t hesitate to ask for help. Talk to your partner, a friend, or a healthcare provider about what’s going on. Sometimes just sharing your worries can make a big difference. And remember, it’s okay to take a break and focus on yourself. You’re doing an incredible job, and taking care of your mental health is just as important as taking care of your body.

10. Certain Beauty Treatments

We all want to look and feel our best, especially during pregnancy when our bodies are going through so many changes. But some beauty treatments, such as hair dye, tanning beds, and certain skincare products, should be avoided during pregnancy. The chemicals in these treatments can be absorbed through your skin and potentially harm your baby.

If you’re unsure about a beauty treatment, always check with your healthcare provider first. And don’t worry, there are still plenty of ways to pamper yourself during pregnancy. Consider opting for natural, pregnancy-safe products and treatments, and embrace the idea that your pregnancy glow is the best beauty treatment of all.

11. Certain Household Chemicals

Keeping a clean home is important, but during pregnancy, it’s crucial to be cautious about the cleaning products you use. Many household cleaners contain harsh chemicals, such as bleach, ammonia, and solvents, that can be harmful to you and your baby if inhaled or absorbed through your skin.

During my pregnancy, I became more aware of the chemicals I was using in my home. I started reading labels more carefully and looked for natural, non-toxic alternatives. I also made sure to wear gloves and ventilate the area when using any cleaning products. It was a bit of an adjustment at first, but I felt good knowing I was creating a safer environment for my baby.

If you’re looking to make your cleaning routine safer, consider switching to natural products or even making your own cleaning solutions using ingredients like vinegar, baking soda, and lemon. Not only are these alternatives safer, but they’re also often more affordable. And remember, it’s okay to ask for help with the heavy cleaning, your partner or a friend can lend a hand so you can rest and take care of yourself.

12. Heavy Lifting

As your belly grows, your center of gravity shifts, making it easier to lose your balance. Lifting heavy objects during pregnancy can strain your back, lead to injury, and even cause complications like preterm labor. It’s important to avoid heavy lifting and to be mindful of your body’s limits.

I’ll never forget the day I tried to move a heavy box of baby supplies on my own. I was determined to set up the nursery, but as soon as I lifted the box, I felt a sharp pain in my back. It was a wake-up call, I needed to slow down and listen to my body. From that point on, I made sure to ask for help whenever something needed lifting, whether it was my husband, a friend, or even a neighbor.

If you need to lift something, remember to bend at the knees, not at the waist, and keep the object close to your body. And don’t be afraid to ask for assistance. People are usually more than willing to help, especially when they know you’re pregnant. Your health and your baby’s safety are more important than getting things done on your own.

13. Certain Vaccines

Vaccinations are an important part of staying healthy, but during pregnancy, some vaccines should be avoided, while others are recommended. Live vaccines, such as the MMR (measles, mumps, rubella) vaccine, are generally not recommended during pregnancy, as they can pose a risk to your baby. On the other hand, vaccines like the flu shot and Tdap (tetanus, diphtheria, and pertussis) are recommended to protect both you and your baby.

If you’re unsure about which vaccines you need, talk to your doctor. They can provide you with personalized advice based on your medical history and the time of year. And remember, getting vaccinated is one of the best ways to protect both you and your baby from preventable diseases.

14. Certain Exercises

Staying active during pregnancy is important for both your physical and mental health, but it’s essential to modify your exercise routine to accommodate your changing body. High-impact exercises, contact sports, and activities that involve a risk of falling, such as skiing or horseback riding, should be avoided. Instead, focus on low-impact exercises like walking, swimming, and prenatal yoga.

When I found out I was pregnant, I was determined to stay fit and healthy. But as my belly grew, I realized that my usual workout routine wasn’t going to work anymore. I started attending prenatal yoga classes and going for regular walks, and I found that these activities not only kept me in shape but also helped me feel more connected to my baby.

If you’re not sure which exercises are safe during pregnancy, consult your healthcare provider or a prenatal fitness instructor. They can help you create a workout plan that’s tailored to your needs and keeps you feeling strong and energized throughout your pregnancy.

15. Overheating

During pregnancy, your body is already working hard to support your growing baby, so it’s important to avoid overheating. Whether you’re exercising, spending time in the sun, or simply sitting in a hot room, it’s easy to overheat if you’re not careful. Overheating can lead to dehydration, dizziness, and even complications like neural tube defects in your baby.

If you’re feeling hot, take a break and find a cool spot to rest. Drink plenty of water and listen to your body—it will let you know when it’s time to slow down. And remember, it’s okay to take it easy during those hot summer months. Your comfort and your baby’s health are the top priorities.

Pregnancy is a beautiful, transformative journey, but it’s also one that comes with its fair share of challenges. Knowing what to avoid during these nine months is key to ensuring a healthy, happy pregnancy. But remember, it’s not about being perfect or following every rule to the letter. It’s about making informed choices, listening to your body, and doing what feels right for you and your baby.

As you go through this exciting time, don’t hesitate to lean on your support system, whether it’s your partner, family, friends, or healthcare provider. And most importantly, be kind to yourself. Pregnancy is a time of growth and learning, and it’s okay to make adjustments along the way. You’ve got this, and your baby is lucky to have you.

Let us know what pregnancy don’t caught you by surprise. Stay safe until next time.