Overview

There are a lot of misconceptions about pregnancy and birth. These ideas get perpetuated in movies and television, amplified by news outlets and social media, and reinforced by well-meaning friends and family. Over time, these myths transform into widely accepted assumptions that can mislead expecting parents. From the realities of morning sickness to debunking myths about due dates, natural births, and caffeine consumption, get the evidence that clears up these untruths.

Listen Now

Article and Resources

Being Pregnant is a Joyful Experience – Or Not, and That’s Okay

There’s a common belief that pregnancy is a joyful time and that you should feel grateful throughout the experience. Some expecting moms absolutely love being pregnant, and others are not so thrilled. Loving pregnancy isn’t universal, and that’s completely okay.

Pregnancy brings a whirlwind of changes. Your body is transforming in ways you may not have anticipated, and your emotions might feel like they’re on a rollercoaster. On top of that, you’re probably navigating lifestyle adjustments in what you eat, drink, and do. These changes, combined with the uncertainties of what’s ahead, can create a lot of stress.

It’s important to acknowledge that not everyone enjoys being pregnant. If you do, that’s wonderful, and I’m genuinely happy for you. But if you don’t, you’re not alone; many other expecting parents feel the same way. Pregnancy is a unique journey, and whatever your experience is, it’s valid.

Morning Sickness: Not Just in the Morning, and Not for Everyone

The term “morning sickness” is misleading because it doesn’t only happen in the morning. Nausea can occur at any time of the day or even persist throughout the entire day. Morning sickness affects 60-80% of pregnant women and is most common in the first trimester. It can start as early as one to two weeks after conception and usually eases by around 12 weeks or when you begin the second trimester.

For a small percentage (0.3–2%) of pregnancies, morning sickness can become a severe condition known as hyperemesis gravidarum. This can lead to dehydration and difficulty eating and can require medical attention. If you’re struggling with morning sickness, talk to your doctor or midwife about your symptoms and treatment options.

The good news? Around 20–40% of pregnant individuals don’t experience morning sickness at all. If you’re one of the lucky ones, count yourself fortunate. But if you are dealing with morning sickness, you’re not alone; my sympathies are with you. Research shows that morning sickness can significantly impact daily activities, family life, social functioning, and even future family planning. If you’re looking for ways to manage morning sickness, there are strategies and interventions that might help. For more detailed information, check out these episodes:

• Q&A: Navigating the Emotional and Physical Challenges of Morning Sickness
• Morning Sickness

Are You Really Eating for Two During Pregnancy?

The idea of “eating for two” during pregnancy is a common misconception. While it is true that pregnancy increases your nutritional and energy needs, this does not mean doubling your food intake. According to the American College of Obstetricians and Gynecologists, no extra calories are needed during the first trimester if you are pregnant with one baby. In the second trimester, you will need about 340 extra calories per day, and an extra 450 calories daily in the third trimester.

The best way to meet these increased demands is by focusing on healthy, whole foods like fruits, vegetables, meats, eggs, nuts, and whole grains. As Lily Nichols explains in her book Real Food for Pregnancy, “Real food is made with simple ingredients that are as close to nature as possible and not processed in a way that removes nutrients.” Her book is an excellent evidence-based resource for a deeper dive into prenatal nutrition.

It is also common to experience food cravings during pregnancy. While some people believe cravings indicate a nutrient deficiency, like craving oranges for vitamin C, research does not strongly support this idea. Food cravings are more likely psychological or influenced by hormonal changes. Indulging occasionally in less healthy foods is fine, but moderation is key. Be sure to take a high-quality prenatal vitamin to cover any nutritional gaps.

For more information, check out these resources:

• Nutrition and the Evidence on Popular Diets During Pregnancy
• Healthy Pregnancy Weight Gain

Caffeine is Off Limits During Pregnancy

It is a common misconception that you must completely avoid caffeine during pregnancy. While pregnancy does affect how your body processes caffeine, moderate consumption is generally considered safe. During pregnancy, the half-life of caffeine increases, meaning it stays in your system longer. As you progress through your pregnancy, your body takes even longer to metabolize caffeine. This delay means that more caffeine can cross the placenta, and your baby cannot process it as efficiently as you can.

The American College of Obstetricians and Gynecologists states moderate caffeine consumption (less than 200 mg per day) does not appear to be a major contributing factor in miscarriage or preterm birth. The relationship between caffeine to growth restriction remains undetermined. A final conclusion cannot be made at this time as to whether there is a correlation between high caffeine intake and miscarriage. Canada sets the maximum daily intake at 300mg of caffeine per day for women trying to become pregnant or are pregnant or breastfeeding. The European Food Safety Authority states that pregnant or lactating women’s habitual caffeine consumption of up to 200 mg per day does not give rise to safety concerns for the fetus or breastfed infants.

For reference, 200 mg of caffeine is roughly the equivalent of one to two cups of coffee or about four cups of caffeinated tea. Most studies use this 200 mg threshold to define low or moderate consumption, and it aligns with the guidance of most national health agencies. If you prefer the most conservative approach, you can eliminate caffeine altogether. Some recent research highlights that growing evidence unveils harmful effects of maternal caffeine exposure, even from doses previously considered safe. The authors do make the important note that caffeine sensitivity is highly variable from individual to individual.

Ultimately, the decision comes down to your comfort level. If you do not want to cut out caffeine completely, keeping your intake to 200 mg or less per day is a safe middle ground for many expecting moms. If you feel comfortable consuming more, that is a personal choice you can discuss with your healthcare provider. For more in-depth information, check out this episode: How Much Caffeine Is Safe During Pregnancy and Breastfeeding?

You Can’t Color Your Hair During Pregnancy

About 75% of women color their hair. It is a common misconception that you can’t color your hair during pregnancy. While it is ideal to minimize exposure to potentially harmful chemicals, the research linking hair dye to adverse effects on pregnancy is limited. Occasional hair coloring in a well-ventilated area is unlikely to pose significant risks.

There are over 5,000 different chemicals used in hair dyes. Most commonly, dyes include some form of ammonia, alcohol, hydrogen peroxide, and pigment. Common hair dye ingredients include ammonia to open the cuticle to allow color penetration. Alcohol helps the hair absorb more color. Hydrogen peroxide removes existing color and lightens hair. Pigments provide the desired shade. Some hair dyes are marketed as organic, natural, or chemical-free, but no dye is entirely free of chemicals.

The American Cancer Society states that researchers have been studying a possible link between hair dye use and cancer for many years. Studies have looked most closely at the risks of blood cancers (leukemias and lymphomas) and bladder cancer. While some studies have suggested possible links, others have not. There is no solid research linking coloring your hair to adverse effects on your baby.

One study investigated coloring hair during pregnancy and neonatal outcomes and found an association between exposure to hair dye and low birth weight. Like any study, there are limitations, and it is difficult to rule out other causes. This paper is a good summary of research concluding that human studies show that exposure to these chemicals from hair dyes or hair products results in minimal systemic absorption unless there are burns or abscesses on the scalp. Therefore, these chemicals are unlikely to reach the placenta in substantial amounts to cause harm to the unborn fetus.

If you choose to color your hair during pregnancy, there are steps you can take to minimize exposure to chemicals. Avoid hair dye during the first trimester when fetal development is critical. Opt for highlights, balayage, or ombre techniques that keep dye off your scalp. These styles also require less frequent touch-ups. Choose ammonia-free or low-toxicity dyes. Always color your hair in a well-ventilated area to avoid inhaling fumes, and use a fan if necessary. If applying dye yourself, wear gloves, keep the dye off your skin, and rinse off any that comes into contact immediately. Follow product instructions and avoid leaving the dye on for longer than recommended.

You Shouldn’t Sleep on Your Back

Recent studies have raised concerns about sleeping on your back during pregnancy. As your uterus grows, lying flat on your back can put pressure on the vena cava, a vein that carries blood to your heart. This may reduce blood flow and oxygen to your baby, especially in the second and third trimesters.

Several studies have explored the link between sleep position and stillbirth risk. A New Zealand study found that women who slept on their back or right side were more likely to experience late stillbirth compared to those who slept on their left, with an absolute risk of 3.93 per 1,000 for non-left positions versus 1.96 per 1,000 for left-side sleeping. Similarly, an Australian study concluded that back sleeping was associated with higher stillbirth risk, citing compression of the vena cava as a potential factor, though it emphasized that back sleeping alone is unlikely to be the sole cause. A UK clinical trial also found that women who experienced late stillbirth were 2.3 times more likely to report back sleeping the night before the stillbirth.

These studies rely on self-reported data, which can be imprecise. Research shows participants’ actual sleep positions varied significantly from their recollections. Data suggests that most pregnant women spend some time on their back during sleep, which is normal and unlikely to cause harm if not prolonged.

Training yourself to sleep on your side early in pregnancy can help establish the habit later on. You can also modify your sleep environment to make side sleeping more comfortable. This might include switching sides of the bed with your partner, reducing light sources, or using pillows to support your back, belly, and knees. For more in-depth information on this topic, see Sleeping Positions During Pregnancy.

Can You Predict or Control the Sex of Your Baby?

There are many myths and old wives’ tales about predicting or controlling the sex of your baby. There are no positions or post sex activities that can ensure you have a boy or girl. The only way to control the sex of your baby is by conceiving via IVF and selecting a male or female embryo.

One common myth is that carrying high means, you are having a girl while carrying low means it is a boy. In reality, your baby’s sex has nothing to do with the position of your belly during pregnancy. Every woman carries their pregnancy differently. How your belly appears is a factor of your body shape, muscle tone, the baby’s size, and the baby’s position. While these gender predicting myths can be fun to discuss, they are not based on science. Most parents learn the biological sex of their baby with a noninvasive prenatal test as early as week 6 or in the anatomy scan ultrasound around week 20.

If You Don’t Go into Labor By Your Due Date, Your Baby is Late

The calculation most commonly used today to calculate your due date is Naegele’s rule. This calculation takes the first day of your last period, adds seven days, and goes forward nine months. This is roughly 280 days from the start of your last menstrual period. Naegele’s rule assumes a 28-day cycle with ovulation on day 14. This formula doesn’t account for leap years or different days each month. It is also challenging to know when conception occurs. Sperm can survive for up to seven days before fertilizing an egg, and the time from ovulation to implantation can be as long as 11 days. This formula also assumes you know the exact date you started your last menstrual period. In a study that looked at how accurately women recalled the start date of their last period, 56% were accurate, 74% were within one day, and 81% were within two days.

Your due date estimates when your baby will arrive. It is not an exact science, and it is certainly not a deadline. According to CDC data, 10.38% of babies were born preterm (before 37 weeks). 29.31% of babies were born early term (37-38 weeks 6 days). 55.32 % of babies were born full term (39 weeks-40 weeks, 6 days). 4.73% of babies were born late and post-term (41 weeks and beyond).

Your due date is a helpful data point to organize your prenatal care and planning, but it is not a deadline. Your due date can be a significant driver of interventions to induce your labor. There are many methods your doctor or midwife can utilize to induce labor. You can learn more about your due date and inducing labor in these episodes:

• Your Due Date
• Inducing Labor
• Inducing Labor Naturally

Labor Starts With Your Water Breaking, Somewhere Very Public and Embarrassing

In the movies, labor almost always starts with someone’s water breaking and is always very public and embarrassing. Only about 8% of labor starts with water breaking. For the majority of expecting moms, this is something that happens during labor. Some providers in a hospital setting may offer to rupture your membranes to speed up labor. It is also possible that your water never breaks. It is rare, but some babies are born en-caul, which means they are born still inside an intact amniotic sac.

Many signs of the start of labor do not involve your water breaking or public embarrassment. Learn all of the signs of labor and red flags you should keep an eye out for in the episode on Labor Signs and the Start of Labor.

You Can Try for a Natural Birth

The term “natural birth” can mean different things but often refers to giving birth without medications or interventions. Parents opt for this approach for many reasons, including the desire to avoid disrupting the natural physiologic process of labor and birth. The trend toward unmedicated births gained traction in the 1960s and 1970s and continues to grow today. Many people, including celebrities with access to extensive medical resources, choose unmedicated births. These include Kate Middleton, Mila Kunis, Cindy Crawford, Gisele Bündchen, Demi Moore, and Beyoncé.

While interventions can be helpful or even life-saving, they also carry risks and can affect the hormonal and physiological processes of labor. This is why some parents prefer to avoid interventions unless medically required.

Many expecting moms want to try for a natural or unmedicated birth, but fail to prepare adequately. If you plan an unmedicated birth, preparation and education are key. Labor is an intense experience and you need tools to manage labor effectively. This might include learning about different labor positions, practicing meditation or visualization, breathing exercises, hypnobirthing, or listening to music. Taking a birth class, particularly one focused on unmedicated birth, can be invaluable.

You can absolutely try to labor without an epidural or other pain relief options. Your chances of success are much higher with adequate preparation and lots of tools in your toolbox. For more detailed information, see the episode on Unmedicated Birth.

Home Birth is Not Safe

While home births remain relatively uncommon in the United States, accounting for less than 1% of all births, they are growing in popularity. A common misconception is that giving birth outside a hospital is inherently unsafe, but this isn’t accurate. Home birth can be a safe option for individuals with a low-risk pregnancy and no complications, provided specific criteria are met.

For instance, pain relief options like epidurals, the most common method of managing labor pain in hospitals, are not available during home births. Additionally, certain medical interventions are only accessible in a hospital setting, which is why some planned home births result in transfers to hospitals for additional care. Parents who choose home birth typically prefer an unmedicated labor with minimal interventions. This doesn’t mean going without professional support. Qualified midwives attend most home births, though a small number of families opt for an unassisted “free birth.”

A large study of nearly 17,000 planned home births provides data that home birth can be a safe and viable option. Rates of intervention in the home births are far lower than those typically seen in hospital settings. The cesarean section rate was 5.2%, significantly lower than the national c-section rate of 32%. The success rate of a VBAC (vaginal birth after cesarean) was 87%. Assisted delivery interventions in only 1.2% of cases and an episiotomy rate of just 1.4%.

Ensuring safety in a home birth setting involves working closely with your care provider throughout your pregnancy. They will monitor for any risk factors and determine whether home birth remains a safe option. Approximately 11% of mothers in this study transferred to a hospital during labor, with the most common reason being a failure to progress. Hospital transfers are rarely emergencies and are often carefully coordinated with the support of a midwife or other provider.

A Breech Baby Means you Have to Have a C-section

A study published in 2000 by the Term Breech Trial Collaborative Group concluded that elective cesareans offered better results than vaginal deliveries in full-term breech babies. This began a trend to favor an elective cesarean for breech babies. In the decades since the release of this study, the practice has been adopted by medical organizations, and fewer medical students are learning how to manage the risks of a vaginal breech delivery. There are a small number of practitioners who are skilled in vaginal breech birth. Many doctors and midwives do not have training or experience with vaginal breech birth and would likely recommend a cesarean delivery for a breech baby.

At 36 weeks of pregnancy, about 94% of babies are in a cephalic (head-down) position. Up to 24% of breech babies will move into a cephalic position after 36–37 weeks. A breech baby doesn’t guarantee you need a cesarean. However, if you want a vaginal birth, you need to work with a practitioner who is skilled and experienced in vaginal breech births.

If you want to explore the option of vaginal breech birth, Dr. Stu (an OBGYN who is an expert in vaginal breech birth) has an excellent article on his site about What to do if your baby is breech. You can also learn more about encouraging your baby to turn in the episode on Evidence on Methods to Turn a Breech Baby.

Once a Cesarean, Always a Cesarean

There’s a common misconception that once you’ve had a cesarean section, all subsequent births must also be cesarean deliveries. The most significant risk of a vaginal birth after cesarean is a uterine rupture, which occurs when the uterus tears along the scar from a prior cesarean requiring an emergency cesarean. This is a rare complication, with a risk of less than 1%.

Vaginal birth after cesarean, or VBAC, is a safe and viable option for many women. Around 90% of mothers who had a cesarean are candidates for VBAC. Your care provider will consider many factors relating to your last cesarean, including the type of incision, the reason for your cesarean, how much time has passed since your last birth, and the number of cesareans you’ve had.

The success rate for a VBAC is approximately 75%, meaning three out of four women who attempt a VBAC successfully deliver vaginally. Home births with experienced midwives report even higher VBAC success rates, around 87%. If you’re considering a VBAC, it’s essential to work with a care provider who is supportive and knowledgeable about this option. Learn more about VBAC from the VBACFacts website.

Writing a Birth Plan is a Waste of Time

Many expecting mothers skip writing a birth plan because they think it is a waste of time. Others may hastily jot down their preferences, only to feel that their plan goes right out the window during labor. A birth plan is more than just a document to hand to your care provider. It’s a process that helps you educate yourself, explore your options, and articulate your preferences for labor and delivery. Crafting a birth plan empowers you to make informed decisions and gives you confidence as you approach your due date. It also ensures you’re prepared for a variety of scenarios, reducing anxiety and uncertainty.

One of the most common reasons birth plans fail is a lack of collaboration with your doctor or midwife. It’s crucial to involve your care provider in the process and discuss your preferences well before labor begins. Simply handing over your birth plan when you arrive at the hospital is not enough to ensure it will be followed. Open communication with your provider is key to aligning your expectations with the care you’ll receive.

The Pregnancy Podcast has many resources to help you craft a thoughtful and effective birth plan:

• 10 Steps to Craft Your Birth Plan
• Why Birth Plans Fail

• For a step-by-step guide to creating your birth plan, check out the Your Birth Plan book. This book walks you through each decision, from starting labor to bringing your baby home. It includes evidence-based information, sample plans for a range of scenarios (from home birth to planned cesarean), and a customizable master template. Premium Members receive a free copy of the Your Birth Plan book when they sign up. It is also available on Amazon, or Kindle, or as an instantly downloadable PDF.

• Detailed episodes examining the evidence behind interventions during labor and birth. Check out the episode guide for more information. Premium members have access to the entire back catalog of episodes ad-free.

• If you’d like to see a sample plan, I’m happy to share my own birth plan, including a backup plan I created for a potential hospital transfer. You can request a copy here.

Thank you to the amazing companies that have supported this episode.