Bad Pregnancy Advice You Should Ignore: An Antenatal-Informed Guide for Expectant Mums

When you’re pregnant, everyone seems to have an opinion, from well-meaning friends and family to strangers on the internet. While much of this advice may be helpful, some of it can be outdated, unscientific, or simply bad advice. In the UK, where expectant parents have access to excellent antenatal care and resources, it’s important to separate the myths from the facts to ensure a healthy pregnancy journey. This article highlights common pieces of bad pregnancy advice that you should ignore, and offers evidence-based alternatives to help you navigate pregnancy with confidence. We will explore bad advice about exercise, diet, rest, and medical care, while emphasising the importance of antenatal care and antenatal appointments in ensuring a smooth and healthy pregnancy. We will also discuss the benefits of antenatal yoga, antenatal massage, and antenatal education to help you make informed decisions for your wellbeing and your baby’s development.

Myth 1: “You Should Eat for Two”

One of the most persistent myths about pregnancy is that you need to double your food intake because you’re “eating for two.” While it’s true that your body requires additional nutrients during pregnancy, the idea of dramatically increasing your caloric intake is misguided.

The Facts About Pregnancy Nutrition

According to the NHS, most pregnant women only need about 200 to 300 extra calories per day in the third trimester. This is roughly equivalent to a sandwich or a small bowl of porridge. Overeating or following the “eat for two” myth can lead to unhealthy weight gain, which may increase the risk of gestational diabetes, high blood pressure, and complications during delivery. Instead of doubling your food intake, focus on eating a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Ensure that you’re getting the right nutrients, such as antenatal vitamins like folic acid, iron, and calcium, which are essential for your baby’s development.

Myth 2: “Rest as Much as Possible – Avoid Exercise”

Another common piece of bad pregnancy advice is that you should avoid exercise and rest as much as possible. While adequate rest is important, this advice can lead to unnecessary inactivity, which can actually increase the risk of complications during pregnancy.

The Benefits of Staying Active During Pregnancy

Exercise is not only safe for most pregnant women, but it’s also beneficial. According to research from the Royal College of Obstetricians and Gynaecologists (RCOG), regular physical activity during pregnancy can improve cardiovascular health, reduce the risk of gestational diabetes, and promote a healthy weight gain. It can also help alleviate common pregnancy discomforts like back pain and fatigue. For expectant mothers, gentle forms of exercise such as antenatal yoga or prenatal yoga are ideal. Yoga during pregnancy focuses on stretching, breathing techniques, and relaxation, all of which can prepare your body for childbirth. Many pregnancy yoga classes in the UK are specifically designed for expectant mothers, ensuring that the exercises are safe and supportive. Additionally, antenatal fitness in the form of walking, swimming, and other low-impact activities can help improve circulation, strengthen muscles, and enhance mental wellbeing. Before beginning any new exercise routine, always consult your healthcare provider during your antenatal appointments to ensure it’s safe for you and your baby.

Myth 3: “Avoid All Spices and Flavours in Your Diet”

Another misconception is that you should avoid spicy or flavourful foods during pregnancy to prevent upsetting your baby. Some people believe that spicy food can cause preterm labour or harm the baby in some way.

The Truth About Spices and Pregnancy

There is no scientific evidence to suggest that eating spicy or flavourful foods will harm your baby or trigger early labour. In fact, incorporating a variety of flavours into your diet can be beneficial. Introducing your baby to different tastes while they’re in the womb can even influence their food preferences after birth, according to research published by the Monell Chemical Senses Center. However, it’s important to listen to your body. If certain foods cause indigestion or heartburn, which are common during pregnancy, you may want to limit or avoid them. It’s also essential to follow general food safety guidelines, such as avoiding undercooked meat, unpasteurised dairy, and certain fish that are high in mercury. For personalised advice, consult your midwife or doctor during your regular antenatal care check-ups.

Myth 4: “You Shouldn’t Get a Massage During Pregnancy”

Many women are told to avoid massage during pregnancy because it could supposedly harm the baby or cause complications. This advice often stems from outdated ideas about pregnancy care.

The Benefits of Antenatal Massage

In reality, antenatal massage can be highly beneficial when performed by a qualified professional. Research has shown that massage for pregnancy can help reduce stress, alleviate muscle tension, and improve sleep quality—benefits that are particularly important for expectant mothers. According to a study published in Complementary Therapies in Clinical Practice, pregnancy massage benefits include reduced anxiety and lower cortisol levels, which may contribute to a healthier pregnancy. It’s important to choose a therapist who is trained in prenatal massage techniques, as they will understand how to position your body safely and avoid any pressure points that should not be stimulated during pregnancy. If you’re interested in incorporating massage into your pregnancy routine, ask for recommendations at your antenatal clinic or discuss the benefits with your healthcare provider during your antenatal checkups.

Myth 5: “You Can Skip Some Antenatal Appointments if You Feel Fine”

Some people believe that if you’re feeling well during your pregnancy, it’s okay to skip a few antenatal appointments. This is dangerous advice that should be avoided.

The Importance of Regular Antenatal Care

Regular antenatal appointments are essential for monitoring the health of both you and your baby. These check-ups allow healthcare professionals to track your baby’s growth, monitor your blood pressure, and detect any potential complications early on. Conditions such as gestational diabetes, preeclampsia, and foetal growth restrictions can develop without noticeable symptoms, making these appointments critical for early detection and intervention. In the UK, the NHS recommends a schedule of pregnancy clinic visits and antenatal scans to ensure the wellbeing of both mother and baby. Skipping appointments can put you at risk of missing important health markers and jeopardising the health of your pregnancy. Make sure to attend all scheduled antenatal checkups and follow the advice of your healthcare team to ensure the best outcomes for you and your baby.

Myth 6: “Your Birth Plan Must Be Rigid”

Many expectant mothers are encouraged to create a birth plan, which outlines their preferences for labour and delivery. While it’s helpful to have a plan, rigid adherence to it can lead to disappointment if things don’t go exactly as expected.

Flexibility is Key

Labour and delivery are unpredictable, and it’s important to remain flexible in your expectations. While your birth plan can serve as a guide, it’s essential to understand that medical decisions may need to be made in real-time, often based on the health and safety of both mother and baby. According to the National Institute for Health and Care Excellence (NICE), flexibility in your birth plan allows healthcare professionals to adapt their care to your needs as labour progresses. Trusting the medical expertise of your antenatal clinic team and staying open to potential changes, such as the need for a caesarean section or medical interventions, will help ensure a smoother and safer delivery experience.

Myth 7: “You Should Only Attend Antenatal Classes if You’re a First-Time Mum”

Some women believe that antenatal classes are only necessary for first-time mothers, and that those who have already had a baby don’t need the extra support or education.

Ongoing Benefits of Antenatal Education

Even if you’ve been through pregnancy and childbirth before, antenatal education can still be incredibly valuable. Each pregnancy is different, and attending antenatal classes near me can help refresh your knowledge, introduce new techniques for labour and pain management, and provide a sense of community with other expectant parents. Antenatal classes often cover a range of topics, from breastfeeding and newborn care to relaxation techniques like antenatal yoga. These classes are designed to support both first-time and experienced mums, ensuring that you feel prepared for every stage of pregnancy, labour, and postpartum care.

Trust the Experts and Your Own Body

Pregnancy can be an overwhelming time, with advice coming from all directions. It’s important to remember that not all advice is created equal. By trusting the expertise of your healthcare providers and relying on evidence-based information, you can confidently ignore bad advice and focus on what’s best for you and your baby. Attending regular antenatal appointments, staying active with antenatal yoga, and seeking relaxation through antenatal massage are all excellent ways to ensure a healthy pregnancy. Always discuss your concerns and questions with your healthcare team, and be sure to prioritise your physical and emotional wellbeing throughout your pregnancy journey.