Tips for the 1st Trimester

1. Stay active

   1. Easier said than done. Whether its the nausea, vomiting or extreme fatigue, try to make a point to move in a way that feels good for your body that day. Some women find that light activity actually makes their nausea better. Activity could be as light as a walk or gentle yoga/stretching session. According to ACOG- Exercise during pregnancy has shown higher incidence of vaginal delivery & a lower incidence of need for cesarean birth, gestational diabetes, preterm birth, & lower birth weight.

2. Get your rest 

   1. With the placenta still developing, your body is using all of your energy stores to maintain & support your growing baby.  It is not until the 2nd trimester that the placenta starts kicking into action &  helping take on some of the load. This is why by the 2nd trimester you may notice an increase in energy.  If your body is telling you to rest, try to rest. Ask for support from family if possible.

3. Connect with your pelvic floor

   1. Never too early for this one. Make sure you know how to actively engage and relax your pelvic floor & that it is in coordination with your core.  Work on engaging it during activities of daily living (picking something up off the floor, standing up from a chair, etc). Also incorporate into your exercise routine so you make sure your system is working as efficiently as possible. 

4. Regulate your bowels

   1. Constipation is another lovely symptom of pregnancy.  Make sure you are eating plenty of vegetables (particularly those high in insoluble fiber-whole grains, dark leafy greens, nuts & seeds), drinking plenty of water and practicing good bowel habits.  These include: not delaying the urge to have a BM, using a stool (or @squattypotty) for improved rectal angle & preventing straining/bearing down.  

5. Nourish

   1. Again, easier said than done. With nausea & food aversions, sometimes you have to just eat what you can.  But if you can, try to eat whole foods from reliable sources. Stay in season and try to eat the colors of the rainbow.  If nausea has hit you hard, you may find it easier to eat more bland foods until your appetite comes back.

This is also a great time to start building your prenatal team. You probably already have your OB or midwife but who else might be involved in your journey?  A massage therapist, doula, PT, chiropractor, acupuncturist, mental health professional, prenatal fitness instructor? Make sure you do your research and interview the candidates. Find the right person for your team.