How to stay sane in a world of endless pregnancy dos and don’ts

From coffee limits to sleep positions and whether or not you can eat a ham sandwich, the list of pregnancy dos and don’ts can feel never-ending. Ask five people for their advice and you’ll likely get five very different answers (plus a few horror stories you definitely didn’t ask for). Bottom line, being pregnant involves a lot of decision-making.

The basics that matter most

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Before you get swept up in the finer details of soft cheese and herbal teas, it helps to come back to the fundamentals – the things experts agree make the biggest difference during pregnancy:

• Taking prenatal vitamins (especially folic acid)
• Eating a well-balanced diet with food safety in mind
• Avoiding alcohol and smoking
• Staying active (as much as feels good)
• Attending regular antenatal appointments
• Getting the recommended vaccines

Vaccinations during pregnancy may not have been talked about much in past generations, but they’ve become a key part of modern antenatal care and help to safeguard your baby’s health from the moment they’re born.

Let’s talk about the maternal RSV vaccine

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One recommendation you might be hearing more about is the respiratory syncytial virus (RSV) vaccine. It’s free and recommended between 28-36 weeks of pregnancy under the National Immunisation Program. 

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What is RSV?

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RSV is a highly contagious virus that affects the lungs and airways. For most adults and older children, it may cause mild symptoms that feel like a cold. But for newborns and babies, RSV can become very serious very quickly.

RSV is one of the leading causes of hospitalisation for infants under 6 months in Australia. In babies, RSV can lead to: 

• Bronchiolitis (inflammation of the small airways in the lungs)
• Pneumonia
• Severe breathing difficulties

 

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How the maternal vaccine helps

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The maternal RSV vaccine is recommended in the third trimester (28–36 weeks) of pregnancy.

It helps your body build antibodies that pass through the placenta to your baby. This protects them in those first few months after birth, when they are most vulnerable.

In 2025, the Australian Government added the maternal RSV vaccine to the National Immunisation Program , making it:

• Free for women at 28 to 36 weeks of pregnancy
• Available through GPs, midwives, obstetricians, and pharmacies across both public and private care
• Aligned with other maternal vaccinations under the National Immunisation Program, like influenza and whooping cough

What to ask your care provider

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• When should I receive the RSV vaccine during my pregnancy?
• Can I have it at the same time as my flu or whooping cough vaccine?
• Are there any side effects or risks I should be aware of?
• Where can I get it, and how do I book in?

Your GP, midwife or health professional will walk you through your options.

How to tell what’s worth worrying about

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One of the best ways to take the pressure off during pregnancy is to be clear on what matters and who you trust.

Here are some ways to ground yourself when the information overload kicks in:

Stick to reliable sources

The temptation to doom-scroll down the social media comment section is strong, but save yourself the pain and prioritise trusted information from: 

• The Australian Government Department of Health and Aged Care
• Pregnancy, Birth & Baby website
• The Royal Australian and New Zealand College of Obstetricians and Gynaecologists
• Sharing Knowledge About Immunisation
• Your GP, midwife, or obstetrician – the people who know you and your pregnancy best. 

It’s normal to have questions about the maternal vaccines recommended while pregnant, but it’s important to ask  reliable sources. 

Tune out the noise (and set boundaries)

These tips about how to tune out unwanted opinions might be helpful:

• Say, ‘Thanks for sharing, we’re chatting it through with our doctor.’

• Silence or mute overwhelming pregnancy threads on social media
• Unsubscribe from email lists that send fear-based ‘what not to do’ checklists

And remember, virality is often spurred by sensationalism and fear, not facts. If something’s crossed your social media ‘For You’ page, think twice.

The goal is a healthy you

Most parents-to-be are already doing the right thing. A 2022 study by the Australian Institute of Health and Welfare (AIHW) found that 78% of Australian women receive antenatal care in their first trimester, which is really encouraging.

Know that there’s no gold medal for whoever drinks the least coffee or memorises every page of What to Expect. Keep perspective.

Trusting yourself and your care team

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No one expects you to know everything. You might, however, feel more confident in your choices if: 

• You’ve taken in balanced, factual advice
• You’ve asked questions (to reliable people)
• You’ve checked in with what feels right for you

From there, anchor your decisions in you. Not your mother-in-law’s experience. Not your birth class peer’s opinion. And definitely not a random comment on a parenting forum. 

A supportive care team

We can’t understate the importance of a care team you trust and connect with. You should always feel heard and respected. 

• If something feels off or rushed, it’s okay to seek a second opinion
• If you’re unsure where to start, Pregnancy, Birth & Baby (1800 882 436) is a great free helpline staffed by maternal child health nurses.

Where to get more info

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• Talk to your health professional about the maternal RSV vaccine and other vaccines recommended in pregnancy
• Visit the Department of Health and Aged Care website for evidence-based pregnancy information
• Follow trusted parent-health platforms (like us!) for ongoing support.

Sources

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Australian Department of Health and Aged Care, Respiratory syncytial virus (RSV) vaccine in pregnancy, April 2025

Australian Department of Health and Aged Care, Immunisation for pregnancy, April 2025

National Centre for Immunisation Research and Surveillance Australia, Respiratory syncytial virus (RSV): Frequently asked questions (FAQs), March 2025

Pregnancy, Birth, and Baby, Having a healthy pregnancy, September 2024