You’re pregnant and want only the best for your baby. Many things that once felt normal can suddenly seem risky, and you may find yourself wondering: Is it okay to do that?

No worries—you don’t have to wrap yourself in bubble wrap. Still, there are a few things you should pay close attention to. Read on to discover the do’s and don’ts during pregnancy.

Things to do during your pregnancy

Taking folic acid

Folic acid is important for all processes related to cell division and growth, so it’s especially essential during pregnancy. In general, you need more than you can get from food alone. That’s why it’s advisable to start taking folic acid at the beginning of your pregnancy (or even earlier, as soon as you’re planning to have a baby).

Pay attention to healthy eating

Once you’re pregnant, you won’t be eating alone for a while. Your little explorer in the making is along for the ride and is nourished through the umbilical cord. This is how your baby receives essential nutrients during pregnancy. The motto is: “not twice as much, but twice as good”.

Check your vaccinations

Once you know you’re pregnant, it’s wise to visit your general practitioner to review your vaccinations and check your vaccination record. Consider, for example, getting a flu shot during pregnancy. This helps prevent illness and reduces the risk of endangering you and your baby.

Sport

When you’re pregnant, you can continue exercising. It’s even good for you and your baby. Regular movement during pregnancy keeps your circulation going and can help prevent many common pregnancy complaints.

Sex

Are you pregnant and craving sex? Feel free to go ahead. If intimacy makes you happy, it certainly won’t harm your baby. Thanks to the cuddle hormone oxytocin, which can also trigger contractions, many mothers say that sex has helped initiate labor. And don’t worry—this isn’t a reason to avoid sex during pregnancy until the last week: this effect typically occurs only when your body and your baby are ready. Note: if you experience bleeding or pain during sex, it’s advisable to visit your doctor or midwife.

Rest and relaxation

Your body is doing incredible work. That’s plenty of reason to take an extra break. Do you enjoy a massage? Good news: it’s perfectly possible during pregnancy. There is one caveat: in the last weeks of pregnancy, a massage while lying on your back is no longer advisable. In any case, it’s best to massage your belly only lightly to avoid premature contractions. Some massage therapists or midwives offer special pregnancy massages that are fully tailored to your pregnant body.

With your legs up

Feet on the floor—but not on the dance floor. If you occasionally put your legs up and drink plenty of fluids, you can help prevent heavy legs, thrombosis, and annoying varicose veins during pregnancy. Compression stockings or compression socks can also work wonders for your legs.

Oral Hygiene

During pregnancy, hormones surge through your body, increasing blood flow. This also affects your gums, which can become inflamed more easily. Use a soft toothbrush and brush your teeth regularly.

Do you experience nausea and have to vomit during the first months of your pregnancy? If so, it’s advisable to postpone brushing your teeth for half an hour. This gives the stomach acid in your mouth time to neutralize and puts less strain on sensitive enamel.

Preparing for the postpartum period

In the first weeks after childbirth, you and your partner can take your time getting to know your little explorer and gradually adjust to the new rhythm with your newborn family member. Cooking, washing, and other household chores can temporarily fade into the background.

That’s plenty of reason to follow your nesting instinct and prepare everything for your little one’s arrival. For example, you can already make some tasty, healthy meals.

Better not do it during your pregnancy

Alcohol and nicotine

Even in small amounts, alcohol and nicotine during pregnancy can hinder your baby’s growth and negatively affect development. If you are pregnant, you should not smoke cigarettes or drink alcoholic beverages.

Too much sun

Due to changes in your hormonal balance, your skin is more prone to pigmentation spots and burning. Moreover, it’s claimed that the sun breaks down folic acid, which is especially important for your baby’s development. Therefore, apply a broad-spectrum sunscreen with a high SPF, and on sunny days, choose the shade rather than sitting in direct sunlight.

Too much coffee

Can’t start your day without a lovely cup of coffee, even during pregnancy? No worries—you can keep drinking it. Just make sure you don’t consume more than 200 milligrams of caffeine per day. Drinking too much coffee during pregnancy can have negative effects on your child’s development. You can also continue drinking tea, but again, no more than 3 to 4 cups per day. Note: green tea also contains a lot of caffeine, so don’t drink too much of it. Herbal tea, ginger tea, and mint tea contain no caffeine, so you can drink as much of these as you want.

Sit for a long time

Especially as your belly gets bigger, sitting for long periods during pregnancy can lead to back pain. Make sure to move around regularly, or get up and take a walk around the room. Your midwife will be happy to show you some pregnancy exercises that are good for your body and help get your circulation going again.

Hecticness and stress

You may notice that you can’t handle some situations as well as before. During pregnancy, you may also react more emotionally and physically to stimuli. An occasional busy day isn’t a problem, but constant stress can have a negative impact on your baby. So try to avoid stress and hectic periods during pregnancy. Want to know how? Just scroll back up to the section on ‘rest and relaxation’.

Avoid disturbing the litter box

No, this isn’t an excuse to pass annoying chores on to your partner—but cats, and especially their feces, can transmit toxoplasmosis, which can be very dangerous for your child. Your doctor can determine from a blood test whether you’ve already had this infection in the past and are therefore immune. If not, you can vaccinate your four-legged friend.

Swallowing certain medications

Some medications can negatively affect your baby’s development during pregnancy. This includes, for example, nasal spray, which can also affect the uterus due to its constrictive effect on your blood vessels and, in the worst case, may even induce labor. If you’re pregnant and still want to use nasal spray, opt for solutions with salt or seawater, dexpanthenol, or special ingredients that do not interfere with pregnancy. Consult your doctor to find out which medications are safe to use during pregnancy and which ones you should avoid for the time being.

Diet

It can be an adjustment: your changing body and the number on the scale. However, dieting during pregnancy is a bad idea. Your body provides your baby with all the essential nutrients needed for development. If you change your eating habits, important vitamins and minerals may be missing. Healthy weight gain is completely normal, and rest assured: a large part of it will also be lost after pregnancy.

Painting

Are you decorating the nursery and want to give the walls a fresh coat of paint? Then it’s better to leave that last part to someone else. Aside from the fact that you should take it a little easy, paint contains hazardous substances you shouldn’t inhale. The chemicals in paint can be harmful to your baby in the long run. If you still prefer to handle the brush yourself, use lime that is free of chemicals or clay paint.

Attending concerts and parties during pregnancy

Music can be soothing for your little explorer, even while he or she is still in your belly. However, try to avoid events where loud music is played. Music exceeding 90 decibels can harm your baby and may even lead to congenital hearing damage.

Doubts

Flying

Do you have a business trip planned, or do you want to enjoy a babymoon before the birth (one last vacation without the baby)? If you have no complications during pregnancy, you can usually board the plane without any problems. However, flying during pregnancy isn’t always easy. For example, you may need to use the often-cramped toilet frequently, sit in the same position for a long time with a growing belly, and during the flight, it’s sometimes mandatory to wear the seatbelt, which may not always be very comfortable (tip: fasten it under your belly).

Nail polishes

Many nail polishes contain chemicals. No research has yet been conducted on the effects of these substances on pregnancy. But if you prefer to play it safe, you can buy so-called free nail polish, which contains no—or as few—chemicals as possible. There is often a number next to it (for example, 5, but also 10 or even 12). This indicates exactly how many harmful substances have been omitted. It’s also advisable to check the packaging of nail polish remover. Solvents like acetone, for example, are not compatible with pregnancy. Gel and acrylic nails are best avoided altogether, as they contain even more chemicals than regular nail polish.

Dyeing hair

It’s claimed that chemicals in hair dye can enter the bloodstream through the scalp and harm the unborn child. However, hard evidence for this is lacking. Still, why take the risk? If you want to do something with your hair during pregnancy, opt for highlights, as they don’t come into contact with the skin. Alternatively, you can choose plant-based hair dye during pregnancy, which poses no danger to your little one and is also better for the environment.

That may seem like a long list, but in the end, there are only a few things that are truly off-limits. And surely you’re willing to do that for your little explorer. Many things can also be managed with a few adjustments, even with a sizable baby bump—so you can continue to enjoy life during your pregnancy. We wish you lots of fun in the coming months!