Pregnancy is one of life’s most transformative journeys—equal parts excitement and uncertainty. In India, advice flows freely from relatives, neighbours, friends, WhatsApp groups, and the internet. Some of it is helpful; some of it is outdated; some of it is simply wrong. This column brings together the questions doctors hear most often, answered in a simple, reassuring way.
Sleeping position
After 28 weeks, sleeping on your side—especially the left—is safest. Lying flat on your back can compress major veins, reducing blood flow to you and your baby. This may make you dizzy or breathless and can lower the baby’s oxygen levels. Studies show women who fall asleep on their backs have a higher risk of stillbirth.
Don’t panic if you wake up on your back. Just turn to your side again. Use pillows behind your back or between your knees to stay comfortable.
Foetal movements
A baby’s movements—kicks, rolls, flutters—are their way of saying “I’m okay.” It is a myth that babies slow down near the due date. They should continue their usual pattern right until birth.
There is no magic number of kicks. What matters is your baby’s routine. If movements reduce in strength or frequency, don’t wait for a cold drink or sweet snack to “wake the baby up". These tricks don’t work. Trust your instincts and call your doctor immediately.
Exercise
Exercise is not only safe—it’s beneficial. It helps with weight control, mood, sleep, and stamina for labour. Most women can safely do 20–30 minutes of moderate activity four to five times a week.
Avoid activities with a risk of falling (horse riding, skiing, cycling on busy roads) or direct impact to the abdomen (contact sports). Walking, swimming, prenatal yoga, and light strength training are excellent choices.
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Travel & Safety
Air travel
The second trimester is usually the most comfortable time to fly. If your pregnancy is uncomplicated, flying is generally safe but always check with your doctor first. Airlines often restrict travel after 32–36 weeks, so confirm policies before booking. Also consider medical facilities at your destination and any infection risks.
Seatbelts
Seatbelts save lives—pregnancy doesn’t change that. Use a three‑point belt: lap strap under the belly across the hips, shoulder strap between the breasts. Never place the belt across the bump.
Nutrition & Food Safety
Weight gain
“Eating for two” is a myth. Most women need only 350–450 extra calories a day—roughly two healthy snacks. Focus on balanced meals with fruits, vegetables, whole grains, protein, and iron‑rich foods.
Alcohol
There is no known safe level of alcohol in pregnancy. Because sensitivity varies between women and across trimesters, the safest choice is to avoid alcohol completely.
Caffeine
Caffeine crosses the placenta, but small amounts are safe. One small cup of tea or coffee a day is acceptable. Remember, caffeine also hides in cola, energy drinks, chocolate, and some painkillers. Moderation is key.
Fish consumption
Fish provides DHA, essential for brain and eye development. Aim for 2–3 servings a week of low‑mercury fish such as salmon or canned tuna. Avoid large fish like sharks, which contain more mercury. Raw or undercooked fish—including sushi—should be avoided unless prepared in a reputable, hygienic kitchen.
Foods to avoid
To prevent infections like listeria and toxoplasmosis, avoid:
• Raw or undercooked meat and fish
• Deli meats
• Unpasteurised milk
• Soft cheeses
• Unwashed fruits and vegetables
Good kitchen hygiene—clean boards, knives, and hands—is essential.
Skin, Hair & Beauty
Skin changes
The “pregnancy glow” is real for some women, thanks to increased blood flow and hormones. Others experience acne or pigmentation. Most changes settle after delivery. Use gentle products and avoid unnecessary chemicals.
Vitamin A–based creams (retinol) should be avoided in early pregnancy. If you’ve used them unknowingly, stop and speak to your doctor—there’s usually no cause for alarm.
Fake tan
Creams and lotions are generally safe because they don’t penetrate beyond the top layer of skin. Avoid spray tans due to the unknown effects of inhaling the mist.
Hair dye
Hair dyes are not significantly absorbed through the scalp, so they are considered safe. If you prefer caution, wait until after 12 weeks or choose vegetable‑based dyes. Hairdressers can continue working with gloves and good ventilation.
Manicures & pedicures
Nail treatments are safe if tools are sterilised and you have no cuts around the nail bed. Avoid polishes containing dibutyl phthalate, toluene, or formaldehyde.
Botox & fillers
Botox does not cross the placenta easily, but animal studies show high doses can cause miscarriage. Because research in humans is limited, Botox and dermal fillers should be avoided during pregnancy.
Waxing
Waxing is safe, though skin may be more sensitive, especially in the pubic area. Chemical hair‑removal creams may trigger allergies—avoid them if you react.
Also Read
Your body knows what it’s doing; listen to it. Most lifestyle habits can continue with small adjustments. When in doubt, choose the safer option: side‑sleeping, moderate exercise, simple skincare, and hygienic food. Also, remember, no question is too small—your doctor is your best source of personalised advice.
The opinions expressed in this article are those of the author and do not purport to reflect the opinions or views of THE WEEK.