Pregnancy is an exciting and transformative experience, divided into three distinct phases known as trimesters. The first trimester, spanning from conception to the twelfth week, is a period of rapid development and significant changes for both mother and baby. During these initial weeks, your baby grows from a single cell to a foetus, with major organs and systems beginning to form. As an expectant mother, you may experience a range of physical and emotional changes during this time, including fatigue, morning sickness, breast tenderness, and mood swings. While these can be challenging, they're often signs that your body is adapting to support your growing baby.
As your body begins to nurture new life, it's crucial to understand how to best support your health and your baby's growth. For that reason, we’ve put together essential dos and don'ts, providing you with valuable insights to navigate the first trimester of your pregnancy. From nutrition and exercise to lifestyle adjustments, we explore what you need to do and what you need to avoid to support a healthy pregnancy start.
THE DOS
Take Prenatal Vitamins
Prenatal vitamins are a crucial component of a healthy pregnancy. These supplements are specially formulated to provide the extra nutrients your body needs to support your growing baby. Folic acid, found in prenatal vitamins, is particularly important in the first trimester as it helps prevent neural tube defects. Iron supports your increased blood volume and helps prevent anaemia, while calcium and vitamin D contribute to your baby's developing bones and teeth. Start taking prenatal vitamins as soon as you know you're pregnant, or even better, when you start trying to conceive. Consult with your healthcare provider to find the right prenatal vitamin for your specific needs.
Learn About Health Insurance and Pick a Provider
Understanding your health insurance coverage and choosing the right healthcare provider are vital steps in ensuring a smooth pregnancy journey. Take time to review your current health insurance policy, paying close attention to maternity coverage, including prenatal care, labour and delivery, and postpartum care. If you're not satisfied with your current coverage, research other options that might better suit your needs.
When selecting a healthcare provider, consider factors such as their experience, approach to pregnancy care, and compatibility with your personal preferences. You may choose between an obstetrician, a midwife, or a combination of both. Don't hesitate to interview potential providers to find someone you feel comfortable with, as they'll be your primary guide throughout your pregnancy.
Set Up Your First Prenatal Appointment
Your first prenatal appointment is a significant milestone in your pregnancy journey. Typically scheduled between weeks 8 and 12, this visit is crucial for establishing your due date, discussing your medical history, and setting the foundation for your prenatal care.
During this appointment, expect a comprehensive physical exam, blood tests, and possibly an ultrasound. Your healthcare provider will discuss important topics such as nutrition, exercise, and potential risk factors. They'll also answer any questions you may have about your pregnancy. Don't be shy about bringing a list of questions or concerns – this is your time to gather information about your pregnancy.
Limit Stress
While some stress is a normal part of life, excessive stress during pregnancy can potentially impact both you and your baby. High levels of stress have been linked to increased risks of preterm birth and low birth weight. To manage stress, consider incorporating relaxation techniques into your daily routine. This could include prenatal yoga, meditation, deep breathing exercises, or simply taking time for activities you enjoy.
Reach out for support when you need it. Talk to your partner, family, or friends about your concerns, or seeking professional help if you're feeling overwhelmed. Taking care of your mental health is just as important as your physical health during pregnancy.
Exercise Moderately
Regular, moderate exercise during pregnancy offers numerous benefits. It can help manage weight gain, improve mood, enhance sleep quality, and even prepare your body for labour. Aim for about 30 minutes of exercise most days of the week, but always listen to your body and don't overexert yourself.
Safe exercises for most pregnant women include walking, swimming, stationary cycling, and prenatal yoga. It is important to consult with your healthcare provider before starting or continuing any exercise regimen during pregnancy. They can provide personalised advice based on your health status and pregnancy progression.
Do Kegels
Kegel exercises, which involve contracting and relaxing the pelvic floor muscles, are incredibly beneficial during pregnancy and beyond. These exercises can help strengthen the muscles that support the bladder, uterus, and bowels, potentially easing common pregnancy discomforts and preparing your body for childbirth. To perform Kegel exercises, first identify your pelvic floor muscles – these are the ones you use to stop urinating midstream. Once you've located them, contract these muscles for 5-10 seconds, then relax for an equal amount of time. Aim to do three sets of 10 repetitions daily.
Practicing Kegel exercises regularly during pregnancy can help prevent urinary incontinence, a common issue as your growing uterus puts pressure on your bladder. They may also help prevent or treat hemorrhoids by improving circulation to the rectal area. Additionally, having strong pelvic floor muscles can make pushing during labour more effective and may reduce the risk of tearing during vaginal delivery. It's important to perform these exercises correctly to reap the full benefits. If you're unsure how to, ask your healthcare provider or a physiotherapist specialising in women's health for guidance. They can ensure you target the right muscles and use proper technique.
Eat Healthy Foods
A nutritious diet is fundamental during pregnancy, especially in the first trimester when your baby's major organs are developing. Focus on consuming a variety of nutrient-dense foods to support both your health and your baby's growth. Aim to include a balance of lean proteins, whole grains, fruits, vegetables, and healthy fats in your daily meals.
Lean proteins such as chicken, fish, eggs, and legumes provide essential amino acids for your baby's development and help maintain your muscle mass. Opt for fatty fish like salmon or sardines, which are rich in omega-3 fatty acids crucial for your baby's brain and eye development. Whole grains offer complex carbohydrates, fibre, and B vitamins. They provide sustained energy and help combat constipation, a common pregnancy complaint. Fruits and vegetables are packed with vitamins, minerals, and antioxidants. Dark, leafy greens like spinach and are particularly beneficial due to their high folate content. Don't forget about healthy fats from sources like avocados, nuts, seeds, and olive oil. These fats are important for your baby's brain development and can help your body absorb fat-soluble vitamins
Stay Hydrated
Proper hydration is essential during pregnancy. Your body needs extra fluids to support increased blood volume, amniotic fluid production, and your baby's circulation. Aim for at least 8-10 glasses of water per day, more if you're exercising or in hot weather.
Staying well-hydrated can help prevent common pregnancy discomforts such as constipation and urinary tract infections. It also supports your body's cooling system, helping to prevent overheating. If you're struggling to drink plain water, opt for caffeine-free herbal teas (after checking with your healthcare provider about safe options).
Get Enough Sleep
Adequate sleep is important during pregnancy, particularly in the first trimester when fatigue is often at its peak. Your body is working hard to support your growing baby, and rest is essential for both your physical and mental well-being.
Aim for 7-8 hours of sleep per night. If you're struggling with insomnia, try establishing a relaxing bedtime routine, such as taking a warm bath or practicing gentle stretches before bed. Use pillows to support your changing body and find a comfortable sleeping position. Don't hesitate to take short naps during the day if you need them, as listening to your body's needs is important during this time.
THE DON'TS
Don't Smoke
Smoking during pregnancy poses serious risks to both you and your baby. It increases the chances of complications such as miscarriage, stillbirth, premature birth, and low birth weight. The harmful chemicals in cigarette smoke can also affect your baby's lung development and increase the risk of birth defects.
If you were a smoker before pregnancy, now is the time to quit. Speak to your healthcare provider about safe strategies to stop smoking. They can provide resources and support to help you through this process. It's never too late to quit — every cigarette you don't smoke benefits your baby's health.
Don't Drink Alcohol
There is no known safe amount of alcohol during pregnancy. Alcohol consumption can lead to a range of problems collectively known as Foetal Alcohol Spectrum Disorders (FASD). These can cause physical, behavioural, and learning problems that may last a lifetime.
The safest approach is to avoid alcohol completely throughout your pregnancy. If you're finding it difficult to stop drinking, seek help from your healthcare provider. They can offer support and resources to help you maintain an alcohol-free pregnancy.
Don't Eat Raw or Undercooked Meat
During pregnancy, your immune system is somewhat suppressed, making you more susceptible to foodborne illnesses. Raw or undercooked meat can harbour harmful bacteria like Salmonella, E. coli, and Toxoplasma gondii, which can cause serious complications for you and your baby.
Ensure all meat is cooked thoroughly until there's no pink in the middle and juices run clear. This precaution extends to deli meats and hot dogs, which should be heated until steaming hot before consumption. When dining out, ask for your meat to be well-done.
Don't Drink Too Much Caffeine
While you don't need to completely eliminate caffeine, it's important to limit your intake during pregnancy. High caffeine consumption has been linked to an increased risk of miscarriage and low birth weight.
The current recommendation is to limit caffeine intake to 200mg per day — roughly equivalent to two cups of coffee. Remember that caffeine is found not just in coffee, but also in tea, chocolate, some soft drinks, and certain medications. Be mindful of these sources and try to keep your total daily intake within the recommended limit.
Don't Engage in Strenuous Exercises or Physical Activity
While moderate exercise is beneficial during pregnancy, engaging in strenuous physical activities or high-impact sports can pose risks to both you and your baby, especially in the first trimester. Your body is undergoing significant changes, and it's important to adjust your exercise routine accordingly.
Strenuous exercises or activities with a high risk of falling or abdominal trauma should be avoided. This includes contact sports, horseback riding, skiing, gymnastics, and intense weightlifting. These activities could potentially lead to placental abruption, preterm labour, or injuries that could harm your baby. Instead, focus on low-impact exercises that maintain your fitness without putting undue stress on your body. Always listen to your body and stop if you feel pain, dizziness, or shortness of breath.
Remember, the goal of exercise during pregnancy is to maintain fitness and health, not to reach peak performance or lose weight. If you were very active before pregnancy, talk to your healthcare provider about how to safely modify your routine.
As you journey through the first trimester, remember that you're laying the foundation for your entire pregnancy and your baby's health. The dos and don'ts we've explored are designed to support you during this period of development, but they're just the beginning of your pregnancy journey. While it's natural to feel overwhelmed at times, trust in your body's ability to nurture new life. Stay connected with your healthcare provider, asking questions and seeking guidance whenever you need it. Don't hesitate to lean on your support network — whether it's your partner, family, friends, or support groups for expectant mothers.
As you move forward, continue to educate yourself about the changes and milestones ahead. Each trimester brings new experiences and considerations, and staying informed will help you feel more confident and prepared. Remember to listen to your body, prioritise self-care, and celebrate the small moments of joy and wonder that come with creating a new life. Found out you’re having twin babies? Read our guide on preparing for twin babies here.
The first trimester may have its challenges — read as morning sickness, especially — but it's also filled with hope. Embrace it, knowing that with each passing day, you're one step closer to meeting your little bundle of joy. Take good care of yourself, and look forward to the amazing adventure of motherhood that lies ahead. You’ve got this!