Top 7 Pregnancy Facts and Myths All Women Should Know

Congratulations on becoming a parent! As a first-time mother, pregnancy and childbirth can bring excitement and uncertainties. Do you often find yourself sifting through online information and hearing various pieces of advice from loved ones about pregnancy do’s and don’ts? However, it’s essential to be aware that the internet is rife with pregnancy myths that can confuse you. Distinguishing between pregnancy facts and myths is crucial for a safe and healthy pregnancy journey. Read on as we address the top 7 pregnancy facts and myths that every woman should know to put her mind at ease.

 

1. Eating for Two: Myth

The notion of “eating for two” has gained popularity. Still, it’s essential to understand that a pregnant woman doesn’t require double the amount of food to provide essential nutrients for the baby’s growth and development. In fact, doubling your caloric intake can lead to excessive weight gain, potentially resulting in health issues later in pregnancy, such as gestational diabetes and hypertension.

According to the Singapore Health Promotion Board, during pregnancy, only an additional 300 kilocalories (kcal) daily from the second trimester onwards and 450 kcal from the third trimester are needed to ensure ample nutrients for optimal baby growth and development. Opt for nutrient-rich foods like vegetables, whole grains, and lean proteins rather than foods with empty calories and limited nutritional value. Also, avoid overeating to prevent excessive caloric intake.^[1]

From a TCM perspective, maintaining sufficient blood flow to the uterus is crucial to support the baby’s development, particularly in the initial three months of pregnancy. Vital organs like the Liver, Kidneys, and Spleen play significant roles in regulating Qi and Blood for adequate blood flow.

Certain factors can influence the functions of these organs. Overeating, for instance, can strain the Spleen, leading to reduced Qi and Blood production, thereby affecting blood flow to the uterus. Hence, it’s advisable for expectant mothers to consume foods in moderation and favour easily digestible options to lighten the Spleen‘s workload. Another potential issue arises from consuming cold foods or chilled beverages, as this can damage Spleen Yang, affecting its function of producing Qi and Blood. Therefore, pregnant women should be mindful of their diets, opting for foods that enhance both their well-being and their baby’s growth and at the same time, avoid foods that could harm their bodies. The following table outlines some foods to avoid during pregnancy. In case of uncertainty, consulting a TCM physician for guidance is recommended.^[2]

 

Food to avoid	Reason
Raw, undercooked or contaminated food	Harms the Spleen and Stomach’s yang and affects digestion
Foods that are cooling in nature Vegetables: cabbage, lettuce, bitter gourd, kang kong Fruit: pineapple, watermelon, persimmon
Foods that are high in sugar and fats	Might lead to unhealthy weight gain which can lead to gestational diabetes or having oversized baby
Foods that increase circulation such as black fungus, pineapple, hawthorn Especially from the beginning of pregnancy till the end of pregnancy	Could increase the risk of uterus contraction and bleeding

 

2. Morning Sickness Only Happens in the Morning: Myth

Nausea and vomiting during pregnancy are commonly referred to as “morning sickness”. Despite its name, morning sickness can occur at any hour of the day or night. Typically, it starts during the first trimester (around 8 weeks) and subsides by the second trimester. However, some women may experience morning sickness for the entire pregnancy.^[3]

Although morning sickness is a common occurrence during pregnancy, the causes of it are unknown. It may be caused by low blood sugar, low levels of vitamin B6 (pyridoxine) and hormonal changes during the first trimester.

From TCM perspective, morning sickness during pregnancy occurs due to the weakened functions of the Spleen and Stomach or the disharmony between the Liver and Spleen. In both scenarios, the Chong Qi 冲气 tends to rise upwards, leading to imbalances within the Stomach and manifesting as morning sickness.

Reduce morning sickness with these TCM tips from Physician Lim:^[4]

1. Diet:
   1. Opt for smaller, frequent meals.
   2. Choose easily digestible foods and avoid oily and fried options.
   3. Include sour foods like lemon and sour plum to soothe the Liver and improve Liver-Spleen harmony, reducing rise of Chong Qi 冲气. (Moderation is key for processed sour plum due to sugar and salt content).
   4. Consume ginger-related products such as ginger tea to warm the Spleen and Stomach, and prevent rise of Chong Qi 冲气.
2. Rest:
   Ensure 7-8 hours of sleep each night and consider daytime naps to counteract fatigue, a trigger for morning sickness.
3. Movement:
   Avoid sudden sitting or standing, especially when transitioning from a lying position, to prevent dizziness and nausea due to inadequate brain blood supply.
4. Emotional Well-being:
   Listen to soothing music like classical or lullabies to enhance emotions, reduce stress, and manage anxiety, particularly beneficial for first-time moms. Research suggests music during pregnancy can also positively impact child development.

While morning sickness during pregnancy is not a cause for concern, we recommend consulting your gynaecologist or TCM physician if you experience the following:

1. Serious episodes of nausea and vomiting leading to vaginal bleeding.
   
2. Rapid weight loss.
   
3. Prolonged tiredness/lethargy and loss of appetite.

If you find your morning sickness unbearable, our physicians can help you alleviate your symptoms with Chinese herbs and acupuncture that is personalised/customised to your body constitution and condition.

 

3. Exercise is harmful during pregnancy: Myth

Engaging in exercise during pregnancy is generally considered safe and beneficial, assuming you have a healthy pregnancy. In fact, studies have shown several advantages associated with exercising while expecting. Firstly, it prepares you for the physical demands of labour and motherhood by enhancing muscle strength and endurance. Additionally, exercise contributes to improved posture and can alleviate discomforts such as backaches and leg swelling. Moreover, regular physical activity can help regulate blood glucose levels and blood pressure, reducing the risk of developing conditions like gestational diabetes and gestational hypertension.

As a general guideline, aiming for at least 30 minutes of exercise daily, or most days of the week, is recommended. However, it’s essential to consult your doctor before commencing any exercise routine during pregnancy to ensure it aligns with your individual circumstances.^[5]

Here’re some recommended exercises that can be done during pregnancy:

1. Take a walk
   Walking is an excellent exercise choice for pregnant women, regardless of their fitness levels. It is a low-impact activity that can help you maintain your health and fitness during pregnancy while keeping your heart rate strong. It’s important to note that as your belly grows, your centre of gravity will shift, which may lead to stress on your lower back and pelvis, potentially causing lower back pain. To mitigate this, it is advisable to start walking at a slow pace, allowing your body to adapt to the additional weight gradually.

   Note: When engaging in walking exercises during pregnancy, it’s crucial to be mindful of the weather conditions and to have adequate water intake to stay hydrated.

2. Swimming
   Another low-impact exercise that expecting mothers can explore would be swimming. Swimming is safe and gentle on your body and baby as it is a non-weight-bearing activity.
3. Yoga and stretching
   Yoga moves such as the tree pose can help to improve the balance of your body as well as stretch out your hip, which aids in pregnancy. Stretching can help to unblock stagnant Qi and improve Qi circulation in your body which increases physiological and emotional health.

   Note: Balance exercises should be carried out with caution.

Here are some things to avoid when it comes to exercising during pregnancy:

1. Avoid contact sports, competitive sports, activities involving jumping or demand rapid changes of direction.
2. Avoid standing still for long periods of time.
3. Avoid exercising to the point of exhaustion. Exercise moderately.

 

4. Your partner may experience pregnancy symptoms: Fact

Did you know that partners of pregnant individuals can sometimes experience pregnancy-like symptoms, even though they are not physically pregnant themselves? It has been reported that men whose partners are pregnant may experience symptoms such as morning sickness and weight gain. This is known as Couvade syndrome or sympathetic pregnancy.^[6]

Couvade syndrome is not considered a mental illness or disease, but rather a recognized phenomenon in which non-pregnant partners experience pregnancy-related symptoms. Research suggests that it may be a common occurrence and is considered a condition of the body and mind. There are several theories behind this phenomenon. One is the preparatory ritual for non-pregnant partners to allow them to better prepare for fatherhood, which involves highly disruptive interpersonal struggles that can mess with their mind and body. Another is due to physical manifestation of empathy especially in those expecting their first child.^[7]

Couvade syndrome usually occurs in the first or third trimester of pregnancy and typically stops after childbirth. Symptoms of Couvade syndrome that one may experience include:

• Nausea or vomiting aka morning sickness
• Abdominal pain or bloating
• Appetite changes
• Weight gain
• Constipation
• Psychological symptoms such as anxiety and depression

There are no specific terms for Couvade syndrome in TCM and it is neither a severe medical condition nor mental illness. Typically, these symptoms tend to ease once the baby is born. However, if your partner is experiencing the symptoms stated above and needs help managing them, they can try consulting a TCM practitioner. Besides in-clinic treatments, try practising Tai Chi, yoga, meditation and breathing exercises to help relieve stress and improve overall Qi circulation in the body to help manage the symptoms of Couvade syndrome.

 

5. “Mommy brain” during pregnancy: Fact

You might have come across terms like “Mommy brain,” “pregnancy brain,” or “baby brain” that describe the forgetfulness, cloudiness, and concentration difficulties often experienced by new and expecting parents. “Mommy brain” typically affects individuals during pregnancy and the postpartum phase. The symptoms are usually temporary and expected to subside over time. ^[8]

Though this phenomenon is real, its exact cause remains uncertain. Some studies have suggested some potential causes of “Mommy Brain”, which include:

1. Hormonal changes: Pregnancy triggers changes in hormone levels, particularly progesterone, which can impact clear thinking. A 2014 study published in Brain and Cognition stated that individuals in their second trimester, when hormone levels are typically elevated, scored lower on spatial recognition memory tests compared to non-pregnant individuals.^[9]
2. Sleep deprivation: Sleep issues are common during pregnancy due to factors such as finding a comfortable sleeping position with a growing belly, frequent urination, and heartburn. As a result, sleep deprivation has become a prevalent issue among pregnant women.^[10]
3. Anxiety and stress: Pregnancy-related anxiety often arises from hormonal shifts and sleep disturbances. Worries about foetal development, relationship changes after childbirth, and the birthing process can all contribute to increased stress. While these concerns are normal, it’s crucial to manage them, as excessive worrying can impact your well-being. Physical symptoms like rapid heart rate and panic attacks might occur, interfering with daily life and potentially increasing the chances of “Mommy brain”.^[11]

How to manage “Mommy brain”?

There are no known ways to prevent or get rid of “Mommy brain” but if you find yourself struggling with brain fog and forgetfulness, these are some ways you can manage it:

• Go easy on yourself:  Memory lapses happen to all mothers, so just be easy on yourself and do not give yourself too much stress which can further cloud your brain.
• Have a to-do list: You can use either pen and paper or an app to create reminders/appointments to keep track of everything.
• Get sufficient sleep: Make sure that you get enough sleep and eat well to support your memory and cognition.

 

6. You cannot go for acupuncture when you are pregnant: Myth

Acupuncture administered by certified TCM physicians, can effectively alleviate pregnancy discomforts by targeting specific acupoints. This treatment involves inserting thin needles through your skin and with minimal or no pain. After which, an ache or pressure may be felt as the Qi is flowing through the meridians.^[12]

Here’s how acupuncture can help you during your pregnancy journey:

First trimester: Common discomforts like morning sickness, headaches, insomnia, constipation, anxiety, and stress can be eased with acupuncture, enhancing your overall pregnancy experience.

Second trimester: Challenges like anaemia and heartburn may persist. By stimulating meridians like the Stomach and Spleen, acupuncture promotes the flow of Qi and blood, addressing these conditions.

Third trimester: Acupuncture can play a role in preparing your body for labour. Certain acupoints can be stimulated to help soften the cervix in preparation for childbirth. ^[13]

While acupuncture offers benefits, it is important to note that it should not substitute western medicine care during pregnancy. You should still visit your gynaecologist regularly to check on the baby’s growth and development while having acupuncture as a complementary care.

 

7. You should avoid herbal medications during pregnancy: Myth

During pregnancy, a woman’s body undergoes significant physiological and anatomical changes to support the baby’s development and childbirth. TCM herbs can be used to alleviate pregnancy-related symptoms, boost energy levels, and strengthen the body to cope with the demands of pregnancy.^[14,15]

However, it’s important to note that TCM physicians typically do not prescribe herbal medications to pregnant women unless it is necessary. The prescription of herbs is customised based on individual conditions and body constitution, as each person’s body is unique and may require different remedies. It is crucial to seek advice from a certified TCM physician and you should not self-administer any herbs.

There are certain TCM herbs that are considered safe to use and are often prescribed to pregnant women:

• Bai shao (白芍): Improves blood flow and helps with anxiety and depression
• Bai zhu (白术): Strengthens and improves the Spleen’s Qi, used to treat reduced appetite, indigestion, and fatigue
• Tu si zi (菟丝子): Supports Kidney, Liver, and Spleen functions, improving digestion.
• Xu duan (续断): Strengthens bones and calms the foetus

On the other hand, there are herbs that should be avoided during pregnancy as they may harm the foetus and potentially cause miscarriage:

• Animal products such as scorpion (全蝎) and leeches (水蛭)
• Herbs with a laxative effect such as Mang xiao (芒硝)

This information is meant for educational purposes only, it is essential that you seek advice from a certified TCM physician before taking any herbs.

 

Your healing is the most important!

As a first-time mother, it’s important to ensure that the information you receive is reliable and accurate. If you’re unsure whether certain information is an old folk tale or a fact, it is strongly recommended that you seek reliable sources and consult healthcare providers for accurate information regarding your pregnancy.

If you’re looking for ways to support your pregnancy and seek professional guidance, our team of bilingual physicians is here to help. You can reach out to us by calling or messaging us on WhatsApp at +65 8742 2163. Our physicians can provide you with a targeted treatment plan based on your unique body condition and needs.

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This article is written by Physician Eileen Lim (Oriental Remedies Group, Singapore), a registered TCM physician certified by the Traditional Chinese Medicine Practitioners Board (TCMPB).