Truth or Tale? Busting the 12 Most Common Pregnancy Myths

Pregnancy myths have been passed down for generations—some funny, some frightening, and many totally false. In this post, we’re separating fact from fiction so you can stop worrying and start enjoying your pregnancy with clarity and confidence.

Myth #1: Raising Your Arms Above Your Head Can Cause the Umbilical Cord to Wrap Around the Baby’s Neck

There’s no scientific evidence that lifting your arms—whether you’re hanging clothes or stretching—has any effect on the umbilical cord. Nuchal cords (cords around the neck) are relatively common and are usually harmless. They occur naturally due to baby’s movement in the womb, not because of mom’s posture.

Myth #2: You Should Eat for Two

While your baby does rely on you for nutrition, you don’t need to double your calorie intake. Most women only need about 300–450 extra calories per day during the second and third trimesters. Instead of quantity, focus on quality—nutrient-dense foods that fuel both of you.

Myth #3: Pregnant Women Should Avoid Exercise

On the contrary, exercise during pregnancy has major benefits! It can reduce back pain, prevent gestational diabetes, improve sleep, and boost your mood. Unless you have a high-risk condition, activities like walking, prenatal yoga, and swimming are generally safe.

Myth #4: Heartburn Means Your Baby Will Have Lots of Hair

This is one of those rare myths that actually has a tiny kernel of truth. A 2006 study found a correlation between moderate to severe heartburn and babies with fuller heads of hair—but it’s not a guarantee. The real culprit? Hormones like progesterone relax the esophagus, causing acid reflux.

Myth #5: You Can’t Dye Your Hair During Pregnancy

Modern hair dyes are generally considered safe during pregnancy, especially after the first trimester. To be extra cautious, opt for highlights instead of all-over color to minimize scalp contact or use ammonia-free dyes. Always check with your doctor first.

Myth #6: No Sushi Allowed!

Raw fish can carry parasites or bacteria, but not all sushi is off-limits. Fully cooked or vegetarian rolls are perfectly safe. If you’re craving raw fish, choose sushi made from low-mercury, flash-frozen fish from reputable restaurants—just be cautious and consult your provider.

Myth #7: Sleeping on Your Back Is Dangerous

While sleeping on your back late in pregnancy can reduce blood flow in some women, one position change won’t harm your baby. If you wake up on your back, don’t panic—just shift to your side. Left-side sleeping is ideal, but comfort and rest matter most.

Myth #8: Spicy Food Can Trigger Labor

There’s no medical proof that spicy foods induce labor. What they *can* do is upset your stomach or cause heartburn. Labor starts when your body—and your baby—are ready, not because you had extra jalapeños on your nachos.

Myth #9: If You’re Carrying High or Low, It Tells the Baby’s Gender

One of the most popular pregnancy myths! Carrying high, low, wide, or compact has more to do with your body type, muscle tone, and the baby’s position—not gender. The only reliable predictors are ultrasounds or genetic testing.

Myth #10: A Fetal Heart Rate Can Predict Gender

You may have heard that a fast heart rate means girl and a slower one means boy. While fetal heart rates vary, there’s no consistent scientific evidence linking heart rate to gender. It’s a fun guess—but it’s still just a guess.

Myth #11: You Can’t Take Any Medication

While certain medications are off-limits, many are safe and even necessary during pregnancy—think prenatal vitamins, some pain relievers, and allergy meds. Always consult your healthcare provider before taking anything, even OTC meds or supplements.

Myth #12: Morning Sickness Only Happens in the Morning

Morning sickness is a misleading name. Nausea can strike at any time—morning, noon, or night. About 70% of pregnant women experience it, often peaking in the first trimester. Fortunately, there are remedies and strategies that can help manage symptoms.

How to Stay Informed During Pregnancy

With so many old wives’ tales and viral TikToks floating around, it’s easy to get confused. The best source of truth? Evidence-based guidance from healthcare providers and reputable pregnancy resources like Baby Bump Zone. We bring you up-to-date, research-backed information in a fun, readable format—so you can enjoy your pregnancy with peace of mind.

Key Takeaways

• Most pregnancy myths are based on outdated beliefs or anecdotal evidence.
• Always check with your OB-GYN before making lifestyle or diet changes.
• Exercise, healthy eating, and stress reduction matter more than myth-following.
• Don’t stress about a single action—your body is resilient and your baby is well protected.

Final Thoughts

Pregnancy comes with a lot of unsolicited advice—but not all of it is accurate. By learning to spot the myths and trust the facts, you’ll feel more confident navigating each trimester. Got a myth you’ve heard and want debunked? Drop it in the comments—we might include it in our next post!