Growing a baby is one of the most amazing things your body will ever do. Protecting that process starts with knowing what to avoid.
Pregnancy is a time to focus on your health — because what goes into your body affects your baby too. The good news is that most of the things on this list are easy to avoid once you know about them.
Here’s a simple breakdown of what to steer clear of during pregnancy and why.
Alcohol: None Is Safe
This one is simple but important: there is no safe amount of alcohol during pregnancy. Alcohol moves quickly from your blood through the placenta and into your baby’s body — and your baby can’t process it the way you can.
Drinking during pregnancy can cause Fetal Alcohol Syndrome (FAS) — a set of permanent birth defects that can include smaller body size, facial differences, heart defects, and developmental disabilities. Fetal Alcohol Syndrome is the most common preventable cause of birth defects in the United States.1
The safest choice: Don’t drink alcohol at any point during pregnancy.
Cigarettes and Secondhand Smoke
Smoking during pregnancy restricts blood flow to your baby. This means less oxygen and fewer nutrients reach your baby through the placenta — which can cause your baby to be born smaller than normal.2
Secondhand smoke is also harmful. Even if you don’t smoke yourself, being around people who do puts your baby at risk. Try to spend time in smoke-free spaces as much as possible.
Medications and Drugs: Always Ask First3
Almost any drug — prescription, over-the-counter, or herbal — can potentially reach your baby. A small percentage of all birth defects are linked to drug use during pregnancy (not counting alcohol).3
Before you take anything — even something that seems harmless — check with your doctor first. This rule applies to:
- Prescription medications
- Over-the-counter medicines (like ibuprofen or antihistamines)
- Herbal supplements and teas
- Vitamins (beyond your prenatal vitamin)
Tip: Keep a list of everything you take and bring it to your prenatal appointments. Your doctor can help you find safe options when you’re not feeling well.
Caffeine
A little caffeine is okay — but too much raises the risk of miscarriage. Doctors recommend keeping it under 200 milligrams per day, which is roughly two 8-ounce cups of coffee or five cans of soda.4 Caffeine shows up in more places than you might think: coffee, tea, cola, energy drinks, and even chocolate. Diet sodas are also best avoided – they contain caffeine and offer no nutrition. Water and milk are much better choices for you and your baby.
Cat Litter and Raw Meat
Both cat feces and raw meat can carry a parasite called toxoplasma gondii, which causes an illness called toxoplasmosis.5 In a pregnant woman, this infection can cause serious brain damage, liver damage, or even blindness to the baby.
To stay safe:
- Have someone else clean the cat’s litter box while you’re pregnant
- Wear gloves for gardening or outdoor yardwork (outdoor cats may use your garden as a litter box)
- Cook all meat thoroughly
- Use separate cutting boards for raw meat and other foods
- Wash your hands well after handling raw meat
Raw and High-Mercury Fish
Raw fish (like sushi) can carry bacteria, hepatitis, and parasites that may harm your baby. Skip it while you’re pregnant.
Some cooked fish are also a concern because of high mercury levels. Avoid these:
- Swordfish
- Shark
- King mackerel
- Tilefish
A good rule of thumb: the bigger the fish, the more mercury it may have. Smaller fish like salmon are actually great for you during pregnancy. When in doubt, ask your doctor.
Radiation: No Need to Panic
We’re all exposed to small amounts of radiation every day — from sunlight, phone screens, and airplane travel. Normal everyday exposure is not a danger to your baby.
What to watch out for: high doses of radiation to your pelvic area, or repeated small doses over time. If you need dental X-rays, always tell your dentist you’re pregnant. They will place a lead apron over your belly to block any radiation.
Lifting and Exercise
Your body changes a lot during pregnancy — your ligaments get looser, and your center of gravity shifts as your belly grows. This makes you more likely to lose balance or strain your back.
Avoid heavy lifting when possible. If you must lift something, use your legs — not your back. Also skip these exercises, which can strain your joints:
- Deep knee bends
- Full sit-ups
- Double leg raises
- Straight-leg toe touches
Walking, swimming, and prenatal yoga are great ways to stay active safely. Always check with your doctor before starting or changing an exercise routine.
Hair Dye and Hot Tubs
Hair dye: We don’t know for certain how hair dye affects a developing baby, but it is absorbed through your scalp into your bloodstream. To be on the safe side, wait until after your first trimester (month 3) to color or perm your hair. Always use a well-ventilated space.
Hot tubs: Very hot water causes your blood to move toward your skin and away from your uterus — which can be harmful to your baby. Skip hot tubs while pregnant. A warm (not hot) bath is a safer and relaxing alternative.
Household Hazards
Your home has more chemicals than you might realize. Here’s how to stay safer:
- Open windows when using cleaning products that produce fumes
- Switch to non-toxic cleaners like white vinegar, baking soda, or borax
- Avoid aerosol sprays
- Don’t use paint removers, solvents, pesticides, or weed killers
- If you’re painting, choose latex or water-based paint — not oil-based
Lead exposure is especially serious. If you live in an older home (built before 1978), the pipes or paint may contain lead. If you’re concerned about your water, use bottled water or let the tap run for 5 minutes before drinking. Avoid peeling or chipping paint, and don’t use foreign-made pottery or lead crystal glasses for food and drinks.
When in Doubt, Ask
This list covers the big ones — but pregnancy questions come up all the time. Never hesitate to call your doctor or midwife if you’re unsure about something you ate, touched, or were exposed to. There’s no such thing as a silly question when it comes to your baby’s health.
And remember: you don’t have to figure this out alone. We’re here to help.
Have Questions? We’re Here for You.
Our team can answer your pregnancy questions, help you find a provider, and support you — completely free.
This blog is for educational purposes only and is not a substitute for medical advice. Always consult your healthcare provider about your specific situation.
References:
1. U.S. Department of Health and Human Services. “Basics about Fasds.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, 21 May 2021, www.cdc.gov/ncbddd/fasd/facts.html. accessed 6-19-2026.
2. U.S. Department of Health and Human Services. “Tobacco Use and Pregnancy: CDC Activities.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, 29 Sept. 2017, www.cdc.gov/ reproductivehealth/maternalinfanthealth/tobaccousepregnancy/cdc_activities.htm. accessed 6-19-2026.
3. Mayo Clinic. (2024). Medications during pregnancy: Know what’s safe. Mayo Foundation for Medical Education and Research. https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/medicines-while-pregnant/art-20572710. Accessed 6-19-2026.
4. Weng, Xiaoping, et al. “Maternal Caffeine Consumption during Pregnancy and the Risk of Miscarriage: A Prospective Cohort Study.” American Journal of Obstetrics and Gynecology, Mosby, 25 Jan. 2008, www.sciencedirect.com/science…ii/S000293780702025X. accessed 6-19-2026.
