What to Avoid During Pregnancy

Pregnancy brings joy and immense change, both physically and emotionally. With so much happening, protecting your health and supporting your baby’s development requires making mindful choices every day. Since certain foods, habits, and substances can be harmful, knowing what to avoid during pregnancy is essential.

9 Key Things to Avoid During Pregnancy

High-Risk Exercises and Activities

You may have heard from doctors and well-wishers that staying active during pregnancy benefits both your health and your baby’s development. Regular exercise for 45-60 minutes can help:

• Manage weight gain
• Reduce back pain and other discomforts
• Strengthen pelvic floor muscles
• Improve sleep and mood
• Reduce stress or anxiety
• Increase energy levels
• Support circulation and cardiovascular health
• Lower the risk of pregnancy complications (such as gestational diabetes and preeclampsia)
• Enhance flexibility, balance, and overall strength

If you’re new to exercising, start gradually and choose an activity level that feels comfortable. Consistent, moderate exercise is safer and more effective than occasional intense workouts.

Certain exercises and activities carry higher risks and should be avoided:

• Sports or activities with a risk of falling, collision, or heavy contact, such as soccer, basketball, or martial arts.
• High-impact or repetitive movements that put stress on your joints, like jumping or intense aerobics.
• Exercises in hot environments, including hot yoga or hydrotherapy pools.
• Activities involving heavy equipment, such as weightlifting, skiing, or scuba diving.

Safer alternatives include walking, gentle swimming, stationary cycling, prenatal yoga, and light strength training using bodyweight or resistance bands. These options help you stay active while minimising risks to both you and your baby.

Always consult your doctor before starting or changing your routine to ensure it’s safe for you.

Foods to Limit or Avoid

Just as with certain exercises and activities, some food choices during pregnancy can increase the risk of infections or expose you to harmful substances. Though rare, these risks can have serious consequences for your baby’s health and development.

Here are the foods you should limit or avoid during pregnancy:

High-Mercury Fish:

Mercury can affect the nervous system, kidneys, and immune system, and may cause developmental problems in children. Examples include shark, swordfish, king mackerel, and some types of tuna.

Raw or Undercooked Meat and Fish:

These can carry bacteria or parasites that increase the risk of dehydration, foodborne illness, preterm delivery, pregnancy loss, stillbirth, and other complications.

Processed and Deli Meats:

Items like hot dogs, lunch meats, pepperoni, and salami can be high in sodium and unhealthy fats, and may also harbour bacteria such as Listeria unless reheated thoroughly.

Raw Eggs:

These may contain Salmonella, which can cause fever, nausea, diarrhoea, and uterine cramps that could trigger preterm labour or, in rare cases, stillbirth.

Organ Meats:

Liver and other organ meats are among the things to avoid during pregnancy that can cause miscarriage. They contain high levels of vitamin A (retinol), and excessive intake, especially in the first trimester, may increase the risk of miscarriage and birth defects.

READ: The Role of Vitamin C in a Healthy Pregnancy

Raw Sprouts:

Sprouts such as clover, radish, and mung bean often grow in warm, moist environments that encourage bacterial growth, particularly Salmonella. Washing them usually does not remove the risk.

Unpasteurised Dairy Products:

Raw milk, soft cheeses like feta, brie, camembert, and certain blue cheeses can contain Listeria or other harmful bacteria, which may cause severe illness or pregnancy loss.

Highly Processed Foods:

Packaged snacks, fast food, and sugary drinks are typically low in nutrients and high in calories, sugar, and unhealthy fats, which can contribute to excessive weight gain and gestational diabetes.

Unwashed Fruits and Vegetables:

Soil residue may carry bacteria or parasites such as Toxoplasma, E. coli, Salmonella, and Listeria. These infections can cross the placenta, potentially causing vision problems, brain damage, or developmental delays in the baby.

Contaminated or Untreated Water:

Drinking water that is not clean may contain bacteria, parasites, or heavy metals, which can cause illness and endanger your baby’s health.

Caffeine Intake During Pregnancy

Tea, coffee, soft drinks, energy drinks, and even cocoa all contain caffeine. Research has shown that consuming large amounts of caffeine during pregnancy is linked to:

• Miscarriage
• Restricted fetal growth
• Low birth weight
• Long-term risks for the child, such as learning difficulties and obesity

To reduce these risks, the American College of Obstetricians and Gynecologists (ACOG) advises limiting caffeine intake to no more than 200 milligrams (mg) per day.

It’s also important to remember that caffeine can be hidden in foods and drinks such as chocolate, certain medications, and some over-the-counter pain relievers. Keeping track of all sources of caffeine can help you stay within the recommended limit and protect your baby’s health.

Dieting and Extreme Weight-Loss Practices

Dieting is something you should avoid during pregnancy. While managing weight matters, excluding entire food groups can prevent your baby from getting the essential nutrients needed for healthy growth and development.

Instead, aim for a balanced diet with a wide variety of foods from all the main food groups. Including fruits, vegetables, whole grains, protein sources, and healthy fats will support both your health and your baby’s needs throughout pregnancy.

Alcohol and Smoking

There is no safe level of alcohol consumption or smoking when you are planning a pregnancy or are pregnant. In simple terms, you should completely avoid drinking or smoking during this time.

Alcohol use in pregnancy increases the risk of miscarriage, stillbirth, and fetal alcohol syndrome, a condition that can affect your baby’s brain, heart, and overall development. Smoking also raises the risk of miscarriage, premature birth, stillbirth, and other serious pregnancy complications.

If you find it difficult to quit, talk to your doctor for support and guidance. Professional help and resources are available to make the process easier and safer for both you and your baby.

Self-Care and Beauty Treatments to Be Cautious With

Self-care and beauty treatments can feel uplifting during pregnancy, but some require caution. Chemicals, increased skin sensitivity, or other risks may make certain options unsafe. Being aware of these helps you stay safe while still enjoying gentle pampering.

Fake Spray Tans:

Fake spray tans should be avoided during pregnancy, as the effects of inhaling the mist are not well understood. Even though clear risks have not been proven, they may trigger allergic reactions, especially since hormonal changes can make your skin more sensitive.

If you choose to use tanning products, always perform a patch test first. When working with spray tans, wear protective gear such as a mask or nose plugs.

Creams and lotions for fake tanning are generally considered safe during pregnancy.

READ: - Changes to Expect in Your Body During Pregnancy

Saunas and Hot Tubs:

Another thing to avoid during pregnancy is heated facilities, such as saunas, hot tubs, and steam rooms. These can raise your core body temperature, which may lead to:

• Dehydration
• Fainting
• Possible harm to your baby (especially in the first trimester)

Since pregnancy hormones already make you feel warmer, overheating adds extra strain and reduces blood flow to vital organs.

Sun Lounges:

Sun lounges are common at beaches and pools, but they expose you to ultraviolet (UV) rays that can break down folic acid, a nutrient essential for your baby’s development. Pregnancy also makes your skin more sensitive, which increases the risk of burns. For these reasons, it’s best to avoid sun lounges altogether.

READ: Essential Nutrition for a Healthy Pregnancy (Day by Day).

Hair Dyes:

Hair dye is generally considered safe during pregnancy, and only a minute amount is absorbed through the scalp, which is unlikely to harm your baby. If you want to be extra cautious, you can:

• Wait until after the first trimester
• Wear gloves to reduce skin contact
• Keep the dye on for the minimum recommended time
• Rinse your hair thoroughly afterwards

You may also choose natural or vegetable-based dyes. Always do a strand test first, as pregnancy can alter how your hair reacts to treatments.

Complementary and Alternative Therapies

Not all complementary therapies are safe during pregnancy. When done without proper guidance, some may trigger uterine contractions, bleeding, allergic reactions (due to increased skin sensitivity), or even affect fetal development. Examples include:

• Herbal remedies
• Certain essential oils
• Strong aromatherapy
• Acupuncture or massage from unqualified practitioners

Always consult your doctor before trying any complementary or alternative therapy during pregnancy.

Potential Home Hazards

Some household items are on the list of things that can cause a miscarriage in the first 8 weeks or affect your baby’s development later on. These can be harmful and should be handled with extra care:

Cleaning Products:

Many common cleaning products contain strong chemicals that can irritate your lungs, trigger nausea, or cause harm with high exposure. To reduce risks, wear gloves, keep the area well-ventilated, avoid breathing in fumes, and whenever possible, use safer home-based alternatives.

Lead-Based Paint:

Lead exposure in pregnancy can harm your baby’s brain, leading to learning and behavioural issues. Many older Indian homes still have lead-based paints, which release toxic dust when disturbed. Choose safer paint options and leave removal or renovation work to trained professionals to protect both mother and baby.

Painting and Decorating:

Fumes from oil-based paints, varnishes, and solvents can be unsafe. While the risk is low, it’s wise to take precautions: use water-based paints, keep windows open, wash your hands, and limit exposure. It’s also best to avoid painting and decorating until after the 12th week of pregnancy.

X-Rays and Radiation During Pregnancy

X-rays release radiation, and the fetus is most vulnerable during the first three months of pregnancy, especially between 2 and 7 weeks when organs are forming. This primarily includes X-rays of the lower torso, such as the abdomen, pelvis, and lower back.

If you are pregnant or planning a pregnancy, always inform your doctor and radiology staff before any X-rays. Safer alternatives, such as ultrasound or MRI, can often be used.

The Bottom Line

Pregnancy is a time to prioritise both your health and your baby’s development. Being mindful of such potentially harmful things can reduce complications. By making informed choices and seeking medical guidance when necessary, you can create a safer, healthier environment for yourself and your growing baby.

If you have any concerns, reach out to expert obstetricians, gynaecologists, and fetal medicine specialists at Apollo Cradle & Children’s Hospital, the best maternity hospital in Hyderabad. We’re here to provide personalised care and guidance, helping you and your baby stay healthy and safe throughout your pregnancy.