Congratulations on your pregnancy, Mama to be! From the moment you see that positive pregnancy test, your body starts to go through some pretty amazing (and sometimes challenging) changes. To help you navigate these early days, I’ve put together this first trimester survival guide. Consider this your go-to resource for everything you need to know to get through the next few months feeling empowered and prepared.
The Beginning of a Beautiful Journey
The first trimester spans from conception to week 12 of your pregnancy. It’s a crucial time for your baby’s development. It’s also when your body starts to adjust to the hormonal changes. You may experience a range of symptoms like nausea, fatigue, frequent urination, sore breasts, food cravings and aversions, mood swings, mild cramping and spotting, or constipation.
Having few or no pregnancy symptoms in the early days can also cause some anxiety for some, especially if you’ve lost a baby before. You may feel like your pregnancy isn’t healthy or you are more likely to miscarry, but this is not true. Early pregnancy is different for different people. Some people have a lot of symptoms, and others don’t experience many at all during their first trimester. If you have a positive pregnancy test result, remember that this is almost certainly correct, so try not to worry. You can talk to your healthcare provider if you have any specific concerns.
First Trimester Survival Tips
Here are some first trimester survival tips for first trimester symptoms.
1. Combat Morning Sickness
Ah, morning sickness, or as it should be more accurately named, “all day sickness”. It can be a real drag and one of the most common first trimester symptoms. Morning sickness can be triggered by a variety of things such as feeling too full or too hungry, strong smells, or certain foods and food textures. Here are some things that are worth the try to manage morning sickness:
- Eat something the moment you wake up. Try eating dry toast or cereal, a plain biscuit, or crackers before you get out of bed.
- Eat small, frequent meals. Instead of three large meals eat small portions throughout the day. Nibble on healthy snacks like seeds, nuts, crackers, yogurt, smoothie, or fruits like bananas or apples.
- Try ginger and peppermint. There’s some evidence that both ginger and peppermint may help reduce nausea and vomiting. Try ginger tea, ginger mint, ginger biscuits, ginger ale, peppermint tea, or even sniffing peppermint essential oil.
- Stay hydrated. Sipping on water throughout the day can help prevent vomiting. Adding lemon slices in your water can also help settle your stomach.
- Try morning sickness bands. Research shows that acupuncture (putting pressure on certain parts of the body) makes the brain release chemicals that reduce nausea. This is a good drug free, non-ingestible option to manage morning sickness.
- Get plenty of rest. Listen to your body and rest where you need to. Fatigue can make nausea worse.
- Avoid triggers. Strong smells and certain foods might set off your nausea. Find out what they are and steer clear of them.
2. Nourish Your Body
While your body is working overtime, it’s important to fuel it with nutritious foods. Focus on a balance that includes foods that are easy to digest.
- Lean proteins: think chicken, fish, beans, and nuts.
- Whole grains: oats, brown rice and whole wheat bread are great choices.
- Fruits and vegetables: aim for a colorful variety to get all the essential vitamins and minerals.
- Dairy or dairy alternatives: calcium and vitamin D are important for your baby’s developing bones and teeth.
Even with a healthy diet, prenatal vitamins are essential to ensure you are getting all the nutrients you and your baby need. Folic acid is especially important in the first trimester to help prevent neural tube defects. Iron also supports increased blood volume and prevents anemia. Make sure to take your prenatal vitamins daily and consult your healthcare provider if you have any concerns or questions.
Remember to avoid certain foods that can be harmful during pregnancy such as raw fish, unpasteurized cheese, and deli meats.
3. Manage the Fatigue
Growing a tiny human is hard work and it’s normal to feel more tired than usual. Here’s how to keep your energy levels up:
- Rest and sleep: take naps, go to bed early, and don’t feel guilty about taking it easy. Your body is doing something miraculous and needs all the energy it can get.
- Light exercise: gentle activities like walking, swimming, or prenatal yoga can boost your energy levels, improve your mood, and reduce stress. Always check with your healthcare provider before starting any new exercise routine.
- Stay hydrated: dehydration can make fatigue worse, so keep sipping that water. Aim to drink at least 8 to 10 glasses of water a day. If plain water isn’t appealing, try infusing it with fruits.
4. Handle the Mood Swings
You might find yourself crying over cute puppy videos one minute and laughing hysterically at the cheesiest commercial next. Hormones are to blame, and it’s completely normal to feel like you’re on an emotional roller coaster.
- Talk it out: share your feelings with your partner, a friend, a mental health professional, or join a prenatal support group. Sometimes just talking about it can make you feel better.
- Be kind to yourself: allow yourself to feel all the emotions. It’s OK to feel overwhelmed. Give yourself grace and remember you are doing an amazing job.
- Self-care: take time for yourself. Engage in activities that relax and rejuvenate you. Whether it’s a warm bath, a skincare ritual, reading a book, or practicing mindfulness. Find what relaxes you and do that.
5. Manage Breast Soreness
Sensitive and tender breasts and nipples are one of many women’s first symptoms of pregnancy. To help you stay as comfortable as possible where supportive vests or non-wire bras made of soft natural fibres like cotton or silk. It helps to sleep in a supportive vest of cropped top. And also use warm compresses to alleviate discomfort or a soothing balm if your nipples are very sensitive or itchy.
6. Schedule Your Prenatal Appointment
Regular prenatal checkups are crucial to monitor your baby’s development and your health. Your first appointment usually happens around 8 to 10 weeks. Your healthcare provider will confirm your pregnancy, estimate your due date, and perform some initial tests. Here’s what to expect:
- Medical history: be prepared to discuss your family’s medical history, your personal medical history, and any medications you are taking and any concerns you have.
- Physical exam: this might include a pelvic exam, urine test, blood tests, and an ultrasound.
Write down any questions you have beforehand, so you don’t forget to ask during the appointment.
Build a Support Network
Having a strong support network can make a world of difference during your first trimester.
- Communicate with your partner: open communication with your partner is essential during this time, share how you’re feeling physically and emotionally. This can help your partner understand what you’re going through and offer support when needed.
- Join a support group: connecting with other pregnant women can be incredibly reassuring. Consider joining a prenatal support group or an online community. Sharing experiences and advice with others in the same stages of pregnancy can provide valuable insights and camaraderie.
- Lean on family and friends: don’t hesitate to ask for help from loved ones. Whether it’s running errands, cooking meals, or simply providing a listening ear, your family and friends can be a valuable support network.
Educate Yourself for First Trimester Survival
Learning about pregnancy can help you feel more in control and prepared for what’s to come.
- Stick to reputable sources of pregnancy information like your healthcare provider, trusted websites, articles, and books.
- Attend prenatal classes. These classes can teach you about labor, delivery, and newborn care.
Remember, every pregnancy is different. What works for one person might not work for another.
Prepare for the Journey Ahead
The first trimester is just the beginning of your pregnancy journey. Here are a few things you can do to prepare for the months ahead.
- Start thinking about your birth plan, baby registry and nursery set up. Consider what kind of birth experience you would like, whether it’s a natural birth, a medicated birth, or a cesarean section. It’s never too soon to start thinking about your birth plan. Research different options and discuss them with their healthcare provider. While it might seem early to start preparing your home for your baby, it can be a fun and productive way to pass the time. Start planning and setting up your baby’s nursery. Begin thinking about what you need and start your baby registry. This can help you stay organize and spread-out expenses over time.
- Plan for maternity leave. If you are working, now is a good time to start thinking about your maternity leave. Look into your company’s policies and talk to your employer about your plans. This can help ensure a smooth transition when the time comes.
- Begin budgeting for baby. Babies can be expensive, so it’s wise to start budgeting early. Consider the cost of prenatal care, baby gear, and future expenses like childcare. Setting aside some savings now can help ease financial stress later on.
Enjoy the Journey
Lastly, don’t forget to enjoy this incredible journey. The first trimester can be tough, but it’s also the beginning of an amazing adventure. Take time to cherish the small moments and celebrate the milestones.
- Document your pregnancy. Keeping a pregnancy journal, take pictures to document your thoughts, feelings, and experiences. Documenting your journey can be a wonderful way to remember this special time.
- Celebrate milestones. Whether it’s hearing your baby’s heartbeat for the first time, announcing your pregnancy, or reaching the end of the first trimester, celebrate this moment. They are all up parts of the exciting path to parenthood.
Final Thoughts: Be Kind to Yourself and Trust Your Instincts
The first trimester can be a whirlwind, but with a little preparation and a lot of self-care, soon enough you’ll be moving into the second trimester with a wealth of new experiences and a growing bump to show for it.
Pregnancy is a unique and personal experience, and no two journeys are the same. Be kind to yourself and don’t compare your experience to others. Trust your instinct, while advice from others can be helpful, you know your body and your needs best. If something doesn’t feel right don’t hesitate to reach out to your healthcare provider.
Take it one day at a time. You got this. Happy pregnancy, Mama!
