Congratulations! You’re in the first trimester. You’re getting ready for a new addition to the family, settling into ‘pregnancy mode’ and, of course, planning how to navigate the next few months ahead.
However, the first trimester is also pivotal for the baby’s biological development. During the first few weeks of growth, a baby will start to undergo a process known as organogenesis, where the development of organs, such as the heart and lungs, will begin. The same is true for the development of the brain and spinal cord. Therefore, for this reason, a mother’s health and nutrition during the first trimester is vital. It’s helpful to start off with a few tips about what to expect during this phase and the best ways to stay healthy as your pregnancy progresses.
Symptoms to expect
Pregnancy symptoms vary from woman to woman and from pregnancy to pregnancy. However, a handful of symptoms commonly occur during the first trimester, such as morning sickness, tiredness and breast tenderness. The following are some tips on how to combat them.
Morning sickness
Despite the name, morning sickness can strike any time of the day or night. Both nausea and vomiting can cause significant discomfort and adversely impact your day-to-day activities. For most women, morning sickness tends to resolve by weeks 12 to 14.
If morning sickness is present, we recommend the following:
- Eat smaller meals, more often.
- Avoid spicy and fatty foods. Stick to bland foods, such as rice and dry toast.
- Drink plenty of fluids, especially water, throughout the day.
- Try ginger candies or add real grated ginger to a cup of black tea. This can help to settle the stomach.
The goal is to use a combination of tips to help reduce the severity of your symptoms.
Tiredness
Tiredness during pregnancy is a symptom that can take many women by surprise. The first and third trimester are usually the most difficult, with many women experiencing sluggishness and low energy levels. Some tips on dealing with tiredness include:
- Making small changes to your daily routine, so that you can make the most of your non-fatigue or ‘productive’ hours.
- Prioritize rest when you need it by taking mini breaks from time to time.
- Listen to your body. This means taking naps when required.
Breast tenderness
Breast tenderness is one of the earliest signs of pregnancy. Hormonal changes in the body are preparing the milk ducts to feed your baby. This results in slight tenderness and discomfort. Breast tenderness usually gets better with time but the following may help:
- Wear a support bra
- Use a cold compress
- Wear clothing with a looser fit
Tips on staying healthy
The following is a list of actions that can help you stay as healthy as possible over the course of your pregnancy.
Schedule your first prenatal appointment (If you haven’t already)
For most women, this is usually done around weeks 6-8. During this appointment, your doctor will take a full medical history, carry out basic tests and provide guidance on prenatal care. You can also speak to your doctor about any current medications and have important questions answered.
Start taking prenatal vitamins
Prenatal vitamins are specially formulated to provide the essential nutrients that your body needs during pregnancy. Prenatal vitamins can be started immediately. If you have pre-existing conditions, such as epilepsy, diabetes, Crohns or ulcerative colitis, then speak to your doctor about any additional supplements that they may recommend.
Focus on a nutrient-rich diet
Eating a balanced and nutrient-rich diet is essential for your well-being and the baby’s development. The best pregnancy diet is one that is well-rounded and includes elements from all major food groups. The American Pregnancy Association recommends the following:
- Protein: 75 to 100 grams of protein per day. Protein positively affects the growth of the baby. Examples of protein are: liver, chicken, lean beef, lamb.
- Legumes: Eat 2-3 servings of legumes a day (i.e. beans, split peas).
- Whole grains: Eat three servings of whole grains a day (i.e. bread, cereal).
- Fruits: Eat 2-3 servings of fruits a day.
- Cut down on caffeine and drink lots of water.
Stay active with low-impact exercises
Engaging in regular, low-impact exercises, such as walking, swimming, or prenatal yoga, can help maintain your fitness levels and ease discomfort over the course of your pregnancy. However, don’t forget to consult your doctor before starting any new exercise routines.
Lifestyle factors
If you smoke or drink alcohol, now is the time to quit. If you have trouble stopping
smoking or cutting down on alcohol, speak to your doctor to see what resources you can access. Both smoking and alcohol can be detrimental to a baby’s growth and development, especially at this sensitive time.
The first trimester of pregnancy is an exciting and transformative time. By embracing these essential activities, you’re taking proactive steps to nurture both yourself and your growing baby.