Do’s and Don’ts During Pregnancy

What can you really do — and what should you avoid?

As soon as you’re pregnant, you’ll be flooded with well-meant advice. From your mother to your neighbor,
from the internet to the person behind you in line at the bakery — everyone seems to have something to say
about what you should or shouldn’t do. But what’s actually true? We’ve listed the real do’s and don’ts of
pregnancy for you here.

Drinking coffee: allowed in moderation

Good news: you can still enjoy your beloved cappuccino. One to two cups of coffee a day won’t harm you,
as long as you keep an eye on your total caffeine intake. Remember that caffeine is also found in tea,
cola, and chocolate.

Exercise: definitely good for you!

No, exercising isn’t dangerous for your baby. On the contrary — staying active keeps you fit and reduces
the risk of complaints. Walking, yoga, and swimming are ideal. Of course, it’s best to avoid contact sports
or heavy weightlifting for now. You don’t need to worry about your heart rate, but it’s important to listen
to your body and respect your limits. It’s best to skip abdominal exercises from the start of your pregnancy.
Relaxing your abdominal muscles helps prevent the gap between them (diastasis) from widening, which in turn
helps them come back together more easily and quickly after birth.

Alcohol, cigarettes, and drugs: absolutely not

This may seem obvious, but it can’t be stressed enough: alcohol, cigarettes, and drugs are a no-go during
pregnancy. They are harmful to your baby and can lead to growth delays and developmental problems. Just don’t
do it. Keep in mind that secondhand smoke is also harmful — even if your partner smokes outside. Having a
smoke-free environment makes a huge difference for both your health and your baby’s.

Nasal spray: allowed, but only for short use

A nasal spray containing xylometazoline is safe to use, but not for longer than a week. It’s better to use
a saline solution and do plenty of steam inhalation instead of relying on xylometazoline.

Dentist: keep going

You can continue visiting the dentist during pregnancy. Local anesthesia is generally safe, though it’s
best to postpone X-rays until after delivery if they’re not urgent. Because your gums are more sensitive
and prone to inflammation during pregnancy, it’s actually even more important to see your dentist — and
possibly your dental hygienist — regularly.

Hair dye: no problem

Want to color your hair? Go ahead. Modern hair dyes are safe, especially if the room is well ventilated.
Want to be extra cautious? Choose an ammonia-free rinse or opt for a few highlights instead.

Painting walls or furniture: better to delegate

Paint can contain harmful substances. If you want to give the baby’s room a new color or freshen up old
furniture, it’s best to let someone else do it. If that’s not an option, choose water-based paint and
make sure the room is well ventilated. Fortunately, most paints today are water-based anyway.

Bending and lifting: listen to your body

You can bend and lift, but do it smartly. Lift with your legs, not your back, and don’t overstrain yourself.
Always listen to your body — if it doesn’t feel right, don’t do it. If your job requires a lot of lifting,
make sure you’re informed. There are government guidelines that restrict or even prohibit lifting after the
third month of pregnancy.

High heels: time for sneakers

As your pregnancy progresses, your muscles loosen and your center of gravity shifts. High heels are therefore
not recommended, especially after the second trimester. They also increase the risk of varicose veins and falls.
So yes — it’s sneaker time! Comfortable, stylish, and totally in fashion.

Gardening or cleaning the litter box: wear gloves!

This can’t be said often enough: if you’re pregnant and plan to garden or clean the litter box, wear gloves —
or better yet, ask someone else to do it. Soil and cat feces can contain a parasite that causes toxoplasmosis,
an infection that can be dangerous for your baby.

Stress: don’t underestimate it

Everyone experiences stress from time to time, but chronic stress can carry health risks. Pay close attention
during pregnancy — set clear boundaries for yourself and your baby, and make time for relaxation that suits
you: a warm bath, meditation, yoga, or simply doing nothing for a while. Most importantly, focus on what you
can change, and accept what you can’t.

Questions? Ask us — your midwifery practice in Amsterdam-Zuid

Every pregnancy is different. So if you have questions or doubts about nutrition, exercise, medication, or
any other do’s and don’ts during pregnancy, don’t hesitate to contact one of our midwives. We’re here for you
at our practices in Amsterdam-Zuid. Give us a call, and we’ll schedule an appointment soon!