Pregnancy is one of the most beautiful, joyful, and wonderful experiences of a woman’s life. You are about to get a new member in your family, so, of course, with that happiness and excitement there are also some concerns and fears. And every woman wants to do everything right and not to miss anything for her pregnancy and safe delivery to be perfect. Most pregnancies go smoothly, and everything comes right for both mom and baby, but, of course, there are many risk factors, and you should be aware of them and know what to avoid during your pregnancy to lower the risk of miscarriage and let your baby develop as it should.
Statistics show that from all pregnancies which are known to the mother, about 10-20% of them end up in miscarriage, which is most likely in the first trimester. But if we know that most of these miscarriages are because of a chromosomal abnormality, there is nothing one can do to change this. But, of course, some mistakes and some environmental factors and chemicals raise the risk of miscarriage and harm the development of your baby. So in this big and complete article about the ten most important things to avoid during pregnancy, you will get all the information you need to make your decision about your and your baby’s health and wellbeing.
Understanding Miscarriage: What Every Mother Should Know
Before we begin on what not to do during pregnancy, we have to first understand that most miscarriages have nothing to do with what the mother did or did not do. Miscarriage during the first few months of pregnancy is mostly a result of abnormal chromosomes that do not allow the fetus to grow and develop in the uterus. You can’t do much about it except ensuring that you do not have controllable risk factors, so that your baby can develop in the safest environment possible. Understanding how to avoid miscarriage in the late 30s can help expecting mothers take extra precautions and promote a healthier pregnancy journey.
Moms Preg Ladder is here to share the best evidence-based information and support to help you have an informed journey during your pregnancy.
1. Alcohol Consumption: Zero Tolerance for Safety
No amount of alcohol is considered safe during pregnancy. When you drink alcohol, it passes directly through the placenta to your developing baby, who cannot process it the way your body can. This exposure can lead to fetal alcohol spectrum disorders (FASD), developmental delays, and significantly increases miscarriage risk, especially during the first trimester.
Why it’s dangerous:
- Alcohol interferes with cell division and development
- It reduces oxygen and nutrient flow to the fetus
- Even small amounts can cause irreversible damage
- The effects are most severe during the first trimester when critical organ formation occurs
If you consumed alcohol before knowing you were pregnant, don’t panic. Stop immediately and discuss it with your healthcare provider. Moving forward with complete abstinence is what matters most for your baby’s health.
2. Smoking and Secondhand Smoke Exposure
Tobacco use remains one of the most preventable causes of pregnancy complications and miscarriage. Cigarette smoke contains over 4,000 chemicals, including cyanide and lead, which directly harm your developing baby.
Smoking during pregnancy increases risks of:
- First and second-trimester miscarriage
- Placental abruption and placenta previa
- Premature birth and low birth weight
- Sudden infant death syndrome (SIDS)
- Developmental problems and birth defects
Secondhand smoke exposure is equally concerning. If your partner or family members smoke, ask them to do so away from you and your living spaces. Chemicals from smoke linger on surfaces and clothing, creating what’s known as “thirdhand smoke” exposure.
Quitting smoking is challenging, but numerous resources exist to help. Your healthcare provider can recommend safe cessation programs designed specifically for pregnant women.
3. Recreational and Certain Prescription Drugs
Illicit drug use during pregnancy dramatically increases miscarriage risk and can cause severe developmental problems. Substances like cocaine, heroin, methamphetamine, and marijuana all cross the placental barrier and directly affect fetal development.
However, it’s not just illegal drugs that pose risks. Certain prescription medications can also be harmful during pregnancy:
- NSAIDs (like ibuprofen) after the first trimester can cause complications
- Isotretinoin (Accutane) for acne causes severe birth defects
- Certain antidepressants and anxiety medications may increase risk
- Some blood pressure medications need to be switched to pregnancy-safe alternatives
Critical action steps:
- Never stop prescription medications without consulting your doctor
- Inform all healthcare providers that you’re pregnant or trying to conceive
- Ask about pregnancy safety before taking any new medication
- Discuss alternative treatments for chronic conditions if needed
The medical experts and resources available through Moms Preg Ladder can help you understand medication safety and connect you with appropriate healthcare guidance when you have concerns about prescriptions.
4. Excessive Caffeine Intake
While you don’t need to completely eliminate caffeine, moderation is crucial. Studies suggest that consuming more than 200-300 mg of caffeine daily (roughly two cups of coffee) may increase miscarriage risk.
Caffeine crosses the placenta, and your developing baby cannot metabolize it effectively. High caffeine intake has been associated with:
- Increased miscarriage risk in the first trimester
- Reduced birth weight
- Potential developmental concerns
Caffeine sources to monitor:
- Coffee (95-200mg per 8oz cup)
- Black tea (40-70mg per 8oz cup)
- Energy drinks (80-150mg per can)
- Chocolate (especially dark chocolate)
- Certain sodas (30-55mg per 12oz can)
- Some medications and supplements
Consider switching to decaffeinated options or herbal teas that are safe for pregnancy, such as ginger tea (which can also help with morning sickness) or peppermint tea.
5. Raw or Undercooked Foods and Food-Borne Illnesses
Foodborne illnesses pose serious risks during pregnancy because your immune system is naturally suppressed to prevent your body from rejecting the baby. Infections like listeriosis, toxoplasmosis, and salmonella can cross the placenta and cause miscarriage or severe fetal complications.
Foods to completely avoid:
- Raw or undercooked meat, poultry, and seafood – Risk of toxoplasmosis and other parasites
- Raw eggs and foods containing them – Salmonella risk (homemade Caesar dressing, mousse, cookie dough)
- Unpasteurized dairy products – Listeria risk
- Soft cheeses made with unpasteurized milk (brie, camembert, feta, queso fresco)
- Deli meats and hot dogs unless heated until steaming hot
- Raw sprouts of any kind (alfalfa, clover, radish)
- Unwashed fruits and vegetables – Always wash thoroughly
- High-mercury fish like shark, swordfish, king mackerel, and tilefish
Safe food handling practices:
- Cook meat to proper internal temperatures (165°F for poultry, 160°F for ground meat)
- Use separate cutting boards for raw meat and produce
- Wash hands frequently while preparing food
- Refrigerate leftovers within two hours
- Avoid buffets where food temperature isn’t controlled
At first, all this stuff can sound like a laundry list of Do-Nots, but it becomes second nature very quickly. Look at things like Moms Preg Ladder for very practical suggestions on meal planning, along with tasty recipes for safe alternatives.
6. Excessive Vitamin A and Certain Supplements
While proper nutrition is vital during pregnancy, more isn’t always better. Excessive vitamin A intake, particularly from supplements or liver products, can cause birth defects and increase miscarriage risk.
Supplement safety guidelines:
- Take only prenatal vitamins formulated for pregnancy
- Avoid vitamin A supplements exceeding 10,000 IU daily
- Limit liver consumption (very high in vitamin A)
- Be cautious with herbal supplements – many lack safety data for pregnancy
- Avoid weight loss supplements and fat burners entirely
Potentially harmful herbal supplements include:
- Saw palmetto
- Goldenseal
- Dong quai
- Ephedra
- Yohimbe
- Black cohosh (unless under medical supervision for labor induction)
Always consult your healthcare provider before taking any supplement, including those marketed as “natural” or “herbal.” The FDA doesn’t regulate supplements as strictly as medications, and pregnancy safety data is often limited.
7. Exposure to Environmental Toxins and Chemicals
Your developing baby is particularly vulnerable to environmental toxins. Certain chemicals can cross the placental barrier and interfere with normal development, potentially causing miscarriage or birth defects.
Chemicals and exposures to avoid:
- Pesticides and herbicides – Wear gloves while gardening, wash produce thoroughly
- Paint fumes – Especially oil-based paints and those containing solvents
- Cleaning product fumes – Use pregnancy-safe, non-toxic alternatives
- Lead – Found in old paint, contaminated water, and some pottery
- Mercury – From high-mercury fish and old thermometers
- Cat litter boxes – Risk of toxoplasmosis (have someone else change it)
- Hot tubs and saunas – Elevated body temperature increases miscarriage risk
If your occupation involves chemical exposure (healthcare, laboratory work, manufacturing, cosmetology), discuss safety measures with your employer and healthcare provider. You may qualify for modified duties or protective equipment during pregnancy.
8. Excessive Physical Strain and High-Impact Activities
Exercise is generally beneficial during pregnancy, helping maintain fitness, reduce stress, and prepare your body for labor. However, certain activities carry injury risks or could compromise your pregnancy.
Activities to avoid:
- Contact sports (basketball, soccer, hockey)
- Activities with high fall risk (skiing, horseback riding, gymnastics)
- Scuba diving (can cause gas bubbles in baby’s blood)
- Hot yoga or exercises in extreme heat
- Heavy weightlifting or exercises requiring breath-holding
- Activities at high altitude if you’re not acclimatized
Warning signs to stop exercising immediately:
- Vaginal bleeding or fluid leakage
- Chest pain or severe shortness of breath
- Dizziness or fainting
- Severe headache
- Calf pain or swelling
- Decreased fetal movement
- Regular painful contractions
Moderate exercise like walking, swimming, prenatal yoga, and stationary cycling is typically safe and beneficial. Always listen to your body and consult your healthcare provider about appropriate activity levels for your specific situation.
9. Chronic Stress and Inadequate Rest
While everyday stress won’t cause miscarriage, chronic, severe stress may contribute to pregnancy complications. High stress levels trigger cortisol and other hormones that can affect pregnancy outcomes.
Chronic stress has been associated with:
- Increased risk of preterm birth
- Lower birth weight
- Potential impact on fetal brain development
- Weakened maternal immune function
Stress management strategies:
- Practice mindfulness or meditation daily
- Maintain a consistent sleep schedule (7-9 hours nightly)
- Engage in gentle exercise approved by your doctor
- Connect with supportive friends and family
- Consider prenatal counseling if feeling overwhelmed
- Join pregnancy support groups or online communities
Quality sleep is equally important. Sleep deprivation affects your immune system and overall health. Create a comfortable sleep environment, establish a bedtime routine, and don’t hesitate to nap when your body needs rest.
10. Untreated Infections and Delayed Medical Care
Certain infections during pregnancy can significantly increase miscarriage risk or cause serious fetal complications. Prompt medical attention and appropriate treatment are essential.
Infections requiring immediate medical attention:
- Urinary tract infections (UTIs)
- Sexually transmitted infections (STIs)
- Bacterial vaginosis
- Group B streptococcus
- Cytomegalovirus (CMV)
- Toxoplasmosis
- Listeriosis
- Influenza and high fevers
Regular prenatal care is your best defense against complications. These appointments allow your healthcare provider to:
- Monitor your baby’s development
- Screen for potential infections
- Identify risk factors early
- Provide timely interventions
- Answer your questions and concerns
- Adjust your care plan as needed
Never skip prenatal appointments or delay seeking medical care when something feels wrong. Trust your instincts – you know your body best.
How Moms Preg Ladder Supports Your Pregnancy Journey
Finding your way through pregnancy can be a daunting task with so much information and advice being thrown at you from all angles. Moms Preg Ladder is here to help, providing you with evidence-based information, helpful tips, and support from a community of other moms.
We provides:
- Comprehensive educational resources covering every stage of pregnancy
- Weekly pregnancy updates explaining your baby’s development
- Nutritional guidance with safe meal plans and recipes
- Expert-reviewed articles addressing common concerns and questions
- Community support connecting you with other expecting mothers
- Personalized content tailored to your pregnancy stage
Having access to trustworthy information helps you make informed decisions and reduces anxiety about what’s safe and what to avoid. Whether you’re experiencing your first pregnancy or have been through this journey before, having a reliable resource makes all the difference.
Creating Your Pregnancy Safety Plan
Now that you understand the major things to avoid during pregnancy, create a personalized safety plan:
Week one priorities:
- Schedule your first prenatal appointment
- Start or continue prenatal vitamins with folic acid
- Eliminate alcohol, smoking, and recreational drugs immediately
- Review all medications with your healthcare provider
- Begin making dietary adjustments
Ongoing commitments:
- Attend all scheduled prenatal appointments
- Maintain open communication with your healthcare team
- Listen to your body and report unusual symptoms
- Build a support system of family, friends, and healthcare providers
- Stay informed through reputable sources
Environmental safety checklist:
- Remove or limit exposure to household chemicals
- Ensure proper ventilation when cleaning
- Avoid renovating projects involving paint or chemicals
- Have someone else handle cat litter
- Wash all produce thoroughly
- Practice safe food handling
When to Contact Your Healthcare Provider Immediately
While avoiding risk factors is important, knowing when to seek immediate medical attention is crucial:
- Heavy vaginal bleeding or severe cramping
- Severe abdominal pain
- Sudden severe headache
- Vision changes or seeing spots
- Severe dizziness or fainting
- Fever above 101°F (38.3°C)
- Sudden severe swelling of face or hands
- Decreased fetal movement after 28 weeks
- Fluid leaking from the vagina
- Persistent vomiting preventing fluid intake
Never hesitate to call your healthcare provider with concerns. They would rather address a false alarm than miss something serious.
Conclusion: Empowered Pregnancy Through Knowledge
You can’t read this list without getting overwhelmed and thinking, “This is a lot of changes!” We know it is. This is not because we’re trying to make your pregnancy as difficult as possible but because we want you to be able to do everything in your power to ensure the healthiest environment for your developing little one. Some of these changes will become second nature, and most of them involve making healthy decisions anyway.
After all, you’re not pregnant forever, and most women are only pregnant once at a time, so it won’t be like this for very long. But the fact of the matter is that you can’t control everything that causes miscarriage. Genetic abnormalities and other factors outside your control can lead to miscarriage, but by avoiding these ten pregnancy risks, you will be giving your pregnancy and delivery the best chance possible. Learning what is prenatal yoga and its benefits during pregnancy can further support your physical and emotional well-being throughout this beautiful journey.
Pregnancy is different for every woman, but with the right tools and information, you can help make your journey less stressful and more enjoyable. Pregnancy is also something you don’t have to go through alone. You can always count on your doctor or midwife for advice, as well as your partner, family, and friends for support. Don’t forget to check in with resources like Moms Preg Ladder too!
