Pregnancy Dos and Don'ts: Your Complete Safety Guide

The moment you announce your pregnancy, the advice starts pouring in. Your mother, your mother-in-law, your coworker, the stranger at the grocery store — everyone has an opinion about what you should or should not be doing. Some of it is helpful, some of it is outdated, and some of it is outright wrong.

This guide cuts through the noise. Based on current guidelines from ACOG, the CDC, the FDA, and other major health organizations, here is a comprehensive, evidence-based list of pregnancy dos and don'ts organized by category.

Food and Drink

DO:

• Eat a balanced, varied diet — Focus on fruits, vegetables, whole grains, lean protein, and healthy fats. A nutrient-rich diet supports your baby's development. See our complete pregnancy nutrition guide for details.
• Take a daily prenatal vitamin — Essential for filling nutritional gaps, especially folic acid, iron, and DHA
• Wash fruits and vegetables thoroughly — Removes potential bacteria and pesticide residue
• Cook meat to safe temperatures — Use a food thermometer; poultry should reach 165°F, ground meats 160°F, and whole cuts of beef/pork/lamb 145°F
• Choose pasteurized dairy — Check labels on cheese, milk, and juice
• Stay hydrated — Aim for 8-10 glasses of water per day
• Eat 2-3 servings of low-mercury fish per week — Salmon, shrimp, canned light tuna, and cod are excellent sources of omega-3s
• Practice good food safety — Wash hands before preparing food, keep raw and cooked foods separate, refrigerate perishables promptly

DON'T:

• Don't drink alcohol — No amount is considered safe during pregnancy. Alcohol crosses the placenta and can cause fetal alcohol spectrum disorders
• Don't eat raw or undercooked meat, poultry, or seafood — Risk of Salmonella, E. coli, and Toxoplasma
• Don't eat raw sushi (with raw fish) — Cooked sushi is fine
• Don't consume unpasteurized dairy — Soft cheeses like brie, camembert, and blue cheese (unless labeled "made with pasteurized milk")
• Don't eat high-mercury fish — Shark, swordfish, king mackerel, tilefish, and bigeye tuna
• Don't exceed 200mg of caffeine per day — About one 12oz cup of coffee. Watch for caffeine in tea, chocolate, energy drinks, and some medications
• Don't consume raw eggs — Avoid homemade Caesar dressing, raw cookie dough, and hollandaise sauce made with raw eggs
• Don't eat deli meats without heating — Heat until steaming to kill potential Listeria
• Don't consume excessive vitamin A — Avoid liver and high-dose vitamin A supplements, which can cause birth defects

Medications and Supplements

DO:

• Take your prenatal vitamin daily — As recommended by your healthcare provider
• Check with your doctor before taking any new medication — This includes over-the-counter drugs, herbal supplements, and essential oils
• Keep taking prescribed medications — Some conditions (asthma, thyroid disorders, depression) require ongoing treatment. Do not stop without consulting your doctor — untreated conditions can harm your baby
• Get recommended vaccinations — The flu shot and Tdap (tetanus, diphtheria, pertussis) vaccine are recommended during pregnancy. COVID-19 vaccines are also considered safe and effective

DON'T:

• Don't take ibuprofen (Advil, Motrin) — Especially after 20 weeks, as it can affect your baby's kidney development and reduce amniotic fluid
• Don't use retinoids (topical or oral) — Including Retin-A, Accutane, and many anti-aging skincare products
• Don't take herbal supplements without medical guidance — "Natural" does not mean safe during pregnancy. Many herbs can stimulate uterine contractions or affect fetal development
• Don't self-medicate — Always check with your healthcare provider, even for common complaints like headaches or colds

Generally Considered Safe (With Doctor's OK):

• Acetaminophen (Tylenol) for pain and fever
• Most antacids (Tums, Maalox) for heartburn
• Some antihistamines (Benadryl, Zyrtec) for allergies
• Certain antibiotics (when prescribed by your doctor)
• Ondansetron (Zofran) for severe nausea

Exercise and Physical Activity

DO:

• Exercise regularly — Aim for at least 150 minutes of moderate activity per week, unless your doctor says otherwise. See our guide to safe exercises during pregnancy.
• Stay active with walking, swimming, prenatal yoga, and stationary cycling — These are excellent choices for most pregnancies
• Listen to your body — Slow down if you feel tired, dizzy, or short of breath
• Stay hydrated during exercise — Drink water before, during, and after your workout
• Do pelvic floor exercises (Kegels) — Strengthening these muscles helps during delivery and postpartum recovery
• Warm up and cool down — Your ligaments are more relaxed during pregnancy, making warm-ups especially important

DON'T:

• Don't do contact sports — Soccer, basketball, hockey, martial arts
• Don't participate in activities with fall risk — Horseback riding, downhill skiing, rock climbing, gymnastics
• Don't scuba dive — Risk of decompression sickness for the baby
• Don't exercise in extreme heat — Avoid hot yoga, saunas, and outdoor exercise in hot weather
• Don't lie flat on your back to exercise after the first trimester — This can restrict blood flow
• Don't do high-impact or jumping exercises late in pregnancy — Your joints are looser and more prone to injury
• Don't ignore warning signs — Stop and call your doctor if you experience bleeding, dizziness, chest pain, or painful contractions during exercise

Everyday Activities

DO:

• Sleep on your side (preferably left) — Especially after 20 weeks. Check our pregnancy sleep tips for more details.
• Wear a seatbelt correctly — The lap belt should go under your belly, across your hips; the shoulder belt goes between your breasts
• Take care of your mental health — Pregnancy hormones, anxiety, and life changes can affect your mood. Seek help if you are feeling persistently sad or anxious
• Go to all prenatal appointments — Regular checkups are essential for monitoring your health and your baby's development
• Practice good hygiene — Wash your hands frequently, especially after handling raw meat or petting animals
• Use sunscreen — Your skin may be more sensitive to the sun during pregnancy

DON'T:

• Don't clean the cat litter box — Cat feces can carry Toxoplasma gondii, a parasite that can cause serious harm to your baby. Have someone else handle litter box duty.
• Don't use hot tubs or saunas — Raising your core body temperature above 101°F in the first trimester is associated with increased risk of neural tube defects
• Don't smoke or vape — Smoking during pregnancy increases the risk of premature birth, low birth weight, and developmental problems. This includes marijuana.
• Don't use recreational drugs — All recreational drugs carry risks during pregnancy
• Don't avoid the dentist — Dental care is safe and important during pregnancy. Hormonal changes can make your gums more susceptible to inflammation and infection.
• Don't use harsh chemical cleaning products without ventilation — Opt for natural cleaners or ensure the area is well-ventilated

Work and Travel

DO:

• Continue working — Most women can work throughout pregnancy with reasonable accommodations
• Take breaks — Stand up, stretch, and walk around regularly if you sit at a desk
• Travel when comfortable — Air travel is generally safe through 36 weeks for uncomplicated pregnancies. Most airlines allow travel until 36 weeks; check with your carrier.
• Wear compression socks when flying — Reduces the risk of blood clots
• Discuss workplace hazards with your doctor — If you work with chemicals, radiation, or do heavy lifting, you may need accommodations

DON'T:

• Don't fly after 36 weeks — Most airlines will not let you board, and you do not want to go into labor at 35,000 feet
• Don't travel to areas with Zika virus without checking current CDC travel advisories
• Don't lift heavy objects — Ask for help, especially in late pregnancy
• Don't stand for extended periods without breaks, especially in the third trimester

Beauty and Personal Care

DO:

• Continue your basic skincare routine — Gentle cleansers, moisturizers, and sunscreen are safe
• Get your hair dyed — Most research suggests hair dye is safe during pregnancy, especially after the first trimester. If you are concerned, opt for highlights (which do not touch the scalp) or semi-permanent color.
• Paint your nails — Use nail polish in a well-ventilated area
• Use mineral makeup — Generally considered safe and gentle

DON'T:

• Don't use retinoid-containing products — Check your skincare labels for retinol, retin-A, tretinoin, or adapalene
• Don't get chemical peels — The active ingredients can be absorbed through the skin
• Don't use teeth-whitening products — Safety during pregnancy has not been established
• Don't use self-tanning pills — Topical self-tanners are generally considered safe, but oral products are not recommended

Things People Tell You to Worry About (But You Probably Do Not Need To)

Pregnancy comes with a lot of fear-based advice. Here are some common concerns that are generally not worth stressing over:

• A single cup of coffee — Under 200mg of caffeine per day is fine
• Sleeping on your back occasionally — Your body will wake you up if blood flow becomes an issue
• Bending over — It will not hurt the baby
• Raising your arms above your head — An old wives' tale; this will not wrap the cord around the baby's neck
• Exercise causing miscarriage — Moderate exercise does not increase miscarriage risk in normal pregnancies
• Having sex — Sex is safe throughout a normal pregnancy. Your baby is protected by the amniotic sac and your cervix.
• Feeling stressed — Everyday stress does not harm your baby. Chronic severe stress is worth discussing with your provider, but normal daily stressors are fine.

When to Call Your Doctor

Regardless of any guideline, contact your healthcare provider immediately if you experience:

• Vaginal bleeding or spotting
• Severe abdominal pain
• Severe headache that will not go away
• Vision changes (blurriness, spots, flashes of light)
• Sudden swelling of face, hands, or feet
• Fever over 100.4°F (38°C)
• Decreased fetal movement (after you start feeling the baby move regularly)
• Fluid leaking from the vagina
• Signs of preterm labor (regular contractions before 37 weeks, pelvic pressure, low back pain)

Taking Care of Yourself

Pregnancy can feel like a long list of rules, but try not to let it overwhelm you. The vast majority of pregnancies progress normally even when the occasional guideline is not followed perfectly. Focus on the big things: eat well, stay active, attend your prenatal appointments, avoid the clear no-nos, and give yourself grace.

If you are looking ahead to all the fun parts of pregnancy planning — names, nursery design, tiny clothes — and want to know your baby's gender to help personalize everything, our professional gender prediction service is here for you. Our analysts use proven methods including the Ramzi theory and nub theory to predict your baby's gender from ultrasound images, with results often available within 24-48 hours.

For more pregnancy guidance, check out our first trimester guide and early pregnancy symptoms articles.

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This article is for informational purposes only and does not replace the advice of your healthcare provider. Guidelines may vary by country and individual health circumstances. Always consult your doctor or midwife for personalized pregnancy guidance.