Healthy Pregnancy Alternatives for Your Most Dangerous Vices

Cravings can often get the best of you when pregnant, so much so that many report craving the exact things they shouldn’t have, like beer and sushi.

The Dangers:
There is a laundry list of foods to avoid when pregnant, like raw or high-mercury fish, alcohol, non-pasteurized dairy, soft cheeses, runny eggs, undercooked meat, smoked salmon, and caviar.

These foods that may carry Listeria, e. Coli, and Salmonella; all serious conditions that can be detrimental to the health of both you and your baby. It’s advisable that if you’re pregnant, you avoid anything that could carry foodborne illnesses.

"Your immunity is altered when you’re pregnant, and that makes you more susceptible to serious consequences of foodborne illnesses," Boston-based ob-gyn Dr. Zoe Kiefer told The New York Times.

Caffeine should be consumed in moderation, so it's best to limit the coffee, and some herbal teas should also be avoided during pregnancy. Diet or detox teas can cause a laxative effect or excessive urination, which can lead to dehydration. Herbal teas like black and blue cohosh can induce labor as they both stimulate blood flow to the uterus and pelvic area, so it’s best to avoid those as well.

The Alternatives:
Instead, opt for raw sushi alternatives like California rolls, and shrimp tempura rolls; you'll still get the same flavors as you would with raw sushi, without the potential health risks.

If you're set on indulging in a charcuterie board with soft cheeses and deli meat, switch out the cheese for plant-based soft cheese, and be sure deli meats are cooked to an internal temperature of 165 degrees.

If you must have your coffee fix, opt for decaf varieties. Also, roasted dandelion root tea is an excellent substitution for caffeinated coffee and is safe for pregnant and breastfeeding women. Because dandelion is high in iron, vitamins, A, B, C, D, potassium and calcium it's a healthier alternative to your daily cup of coffee.

Note: Make sure and check with your doctor before taking any type of herbal teas or supplements. Even "natural" alternatives can be harmful to you and/or your baby if taken improperly or in large doses.

The Centers for Disease Control and Prevention (CDC) warn of the dangers of pairing pregnancy with substance use</a>; tobacco, alcohol, marijuana, and other substances should be avoided when pregnant or trying to conceive.

Smoking lowers the amount of oxygen available to you and your growing baby, affects baby’s heart rate, and increases the chance of miscarriage and stillbirth. Smoking can also cause premature birth, low birth rate, and potential birth defects and could increase the risk of Sudden Infant Death Syndrome (SIDS).

Because there are no known safe levels of alcohol use, healthcare providers err on the side of caution and advise that those who are pregnant abstain from alcohol use. And of course, marijuana — yes, even those gummies — should be avoided during pregnancy.

The Alternatives:
Rather than reaching for a fun, fruity alcoholic drink, try one of the many non-alcoholic adaptogenic beverages that have hit the market in recent years. Many of these spritzer-type drinks include ingredients that balance your mood and reduce stress, and some also contain prebiotics and probiotics for optimal gut health.

Quit smoking. Get professional help before you get pregnant. If you become pregnant and are still struggling to quit, try mints, gum and exercise and see your doctor for help. Changing patterns in your life and avoiding friends who smoke, or places where smoking takes place are key. Accept that this is just one of many sacrifices you will need to make for your baby.

For a healthy pregnancy, it's best to seek out alternatives to your most dangerous vices, especially if you use alcohol, marijuana or other drugs to self-medicate. Be sure to talk to your doctor and get a referral for a professional therapist. They may be able to offer you alternatives or steer you toward techniques for relaxation or prescribe something that won't harm you or your baby.

During the pandemic women increased heavy drinking by 41%, according to a study by the RAND Corporation. But despite the increase, people are chronicling across social media how long they've gone without alcohol since the pandemic began, including celebrities like Chrissy Teigen, Gwyneth Paltrow, and Jennifer Garner

"I’ve got to be honest with you, I hate the term sober, I hate the term alcoholic, there is sort of in a lot of people’s minds, there was in my mind for a long time this idea that you’re either one or the other," Bakersfield, CA, mom Janie Porter told KGET News. "What is exciting is people are realizing now that you can reevaluate your relationship with alcohol and that doesn’t make you a big scary, capital-A alcoholic, it just makes you curious about your relationship with alcohol. Maybe it’s not always serving you."

Note: If you or someone you love needs help with a substance use disorder, contact the Substance Abuse and Mental Health Services Administration (SAMHSA) or call the SAMHSA National Helpline at 1-800-662-HELP.

Moderate exercise is recommended when pregnant, but it's best to avoid activities that could be considered high impact or dangerous.

The Dangers:
It's best to avoid risky physical activities while pregnant. Some high risk activities include: amusement park rides, cycling after the first trimester, downhill skiing, gymnastics, horseback riding, scuba diving, snowboarding, surfing and waterskiing.

The Alternatives:
There are plenty of safe and healthy physical activities for pregnant women, especially if you were active before you got pregnant. Always talk to your physician, but generally speaking you should be able to continue your pre-pregnancy fitness regime (barring contact sports).

Walking, swimming, yoga, light weight lifting and low impact aerobics are wonderful ways to relieve stress and stay healthy during your pregnancy. Pro scientific tip: Watch the sports channel — your mirror neurons will get to firing away and you will feel like it's you playing that game. Plus, you can scream at the TV all you want without risk of injury to your abdomen.

And of course, if your doctor puts you on bedrest for any reason, do both you and your baby a favor, and comply. You may think you can vacuum that floor or climb those stairs one more time, but there's a reason it's called bedrest.