Time is a funny thing. While nine months is really a fairly short stretch of your life, it can feel like an eternity when you first find out you are pregnant and think of all you will have to give up and change.

I remember those early days of pregnancy, frantically googling to find out what I needed to stop or start doing now that my decisions were affecting someone else so directly. That anxiety can be compounded by the conflicting information you might find online and hear among friends.

And in addition to knowing what to stop doing and why, there is the actual often overwhelming task of quitting habits that have become second nature. In this article I hope to walk with you and motivate you through these difficult changes.

At your first prenatal appointment, either your health care provider or a nurse should go over your current health habits and discuss what changes you may need to make during pregnancy.These suggestions are not always one-size-fits-all, as certain risk factors you or your baby have may necessitate different guidelines from your provider. And what you can and cannot do changes during different parts of your pregnancy.

But one thing is universal among all of pregnancy: the recommendation to quit smoking.

What are the risks of smoking during pregnancy?

There are many dangerous chemicals in cigarettes and other tobacco products that cause health problems for both mother and baby.These chemicals cause a restriction of blood flow, oxygen, and delivery of nutrients to your developing child. Nicotine can cause permanent damage to your baby’s tissue, particularly their brain and lungs.

Mothers who smoke during pregnancy have an increased risk of miscarriage, problems with their placenta, premature birth, and low birth weight. Premature birth and low birth weight are leading causes of death and disability in babies. Exposure to cigarette smoke during pregnancy doubles the risk of SIDS (Sudden Infant Death Syndrome) in babies.

If you are reading this and feel your anxiety and guilt levels rising, don’t despair! If you quit smoking during the first three months of your pregnancy, your risk of having a baby with a low birth weight returns to that of a woman who has never smoked!

No matter how far along you are in your pregnancy, quitting is still worthwhile and will reduce the risks of health problems for you and your child.

Find your motivation to stop smoking

My sister, a true coffee-aholic if there ever was one, found the smell of coffee so nauseating during her pregnancy that she didn’t drink a sip again until after she delivered. You may find that the smell of smoke has become an aversion to you, making it easier to quit. On the other hand, the stress of facing an unexpected pregnancy may drive you to increase your desire for tobacco.

If you are planning on parenting your child, you might want to think about quitting for good as there are many risks of smoking to children, including ear infections, asthma, and SIDS. For many women who have been thinking about quitting, pregnancy is the motivator to put the tobacco up for good.

Find a replacement for smoking

Many women plan to start vaping instead of smoking; unfortunately, however, most vaping products still contain nicotine and other chemicals which can be harmful to your fetus. The same goes for products that help women quit smoking, such as patches or gums.

That being said, if you are smoking more than 10 cigarettes per day, you may need some kind of nicotine replacement6 to help with the transition off nicotine. Ask your OBGYN what they would recommend and if they will prescribe any of these replacement medications for you. Most of these products are completely free with insurance or medicaid, and many states have resources/quit lines that provide free tobacco replacement products.

Vaping products still contain nicotine and other chemicals which can be harmful to your fetus.

It can be helpful to find some kind of replacement to the habit of smoking so you can manage cravings. It could be chewing gum (bonus: peppermint gum can help with pregnancy nausea) or some form of exercise like taking a walk during the times you would be smoking.

Getting rid of smoking products

Once you have made up your mind to quit, throw out all smoking related products such as lighters, ash trays, vapes, and all cigarettes. Try to avoid places where you normally smoke, at least in the beginning, and ask others to avoid smoking around you. Tell a trusted friend or loved one that you are trying to quit and ask them for help managing your stress.

Avoid second-hand smoke

If you live with someone who smokes, discuss your decision to quit with them and politely ask if they will consider quitting as well so you can have a smoke free environment. Second hand smoke still carries many of the same risks as the mother herself smoking during pregnancy.

Consider the expense

Preparing for an unexpected baby means re-evaluating your finances, and quitting means more money for you and your baby moving forward. This can be a motivating factor for you, as you save for buying diapers, a stroller, etc. 

Being discreet about your decision to quit

Not ready to spill the news of your pregnancy? It may be early on in your pregnancy and you still want to consider your options, or perhaps simply aren’t ready to tell those around you that you are pregnant.

When it comes to quitting smoking, it’s usually easy to tell friends that you’ve simply decided to try to quit. Given the common knowledge of health risks associated with smoking, it’s doubtful your friends would question this.

What’s your “why?”

Nicotine is incredibly addictive, so it’s likely at some point you are going to have urges to smoke again, whether it’s during pregnancy or after the baby is born. Having your “why” ready in your mind during those moments of temptation and cravings can be very helpful in keeping yourself on track.

Think about why you have decided to carry this child to term, what your hopes are for their life and their health, and how proud you will be of yourself when you successfully accomplish your goals. Rally friends and family who care about you to help hold you accountable and navigate your stress as you stop relying on nicotine. Focus on the benefits you will be giving your child and remain compassionate toward yourself as you work toward a tobacco free life.

It may take more than one attempt to quit, but don’t give up. You can do hard things and you aren’t in this alone!

Sources

• Centers for Disease Control and Prevention (CDC). (2024, May 2). Cigarettes and reproductive health. CDC. Retrieved November 26, 2024, from https://www.cdc.gov/tobacco/about/cigarettes-and-reproductive-health.html?CDC_AAref_Val=https://www.cdc.gov/tobacco/basic_information/health_effects/pregnancy/index.htm
• Centers for Disease Control and Prevention (CDC). (2024, April 11). Preterm birth. CDC. Retrieved November 26, 2024, from https://www.cdc.gov/maternal-infant-health/preterm-birth/index.html#cdc_generic_section_5-factors-associated-with-preterm-birth
• Centers for Disease Control and Prevention (CDC). (2024, April 11). Sudden infant death syndrome (SIDS). CDC. Retrieved November 26, 2024, from https://www.cdc.gov/sudden-infant-death/about/index.html
• Smokefree Women. (n.d.). Smokefree motherhood. U.S. Department of Health & Human Services. Retrieved November 26, 2024, from https://women.smokefree.gov/pregnancy-motherhood/smokefree-motherhood
• Smokefree Women. (n.d.). Medications to help you quit smoking. U.S. Department of Health & Human Services. Retrieved November 26, 2024, from https://women.smokefree.gov/quit-smoking-women/how-to-quit/medications