Your 1st Trimester Survival Guide: How to Thrive During Pregnancy
6 minute read
Congratulations! You’re pregnant! Now what…?
You may have heard that the first trimester is the most difficult. For some it may be smooth sailing…while for others, morning sickness and other challenges may make it a bit harder.
It can be difficult to adapt to the rapid changes taking place within your body on a daily basis. Not to mention all the new information to take in about pregnancy, birth, and taking care of a little one! It’s easy to get overwhelmed and just focus on survival.
But we want to help you, not just survive…but thrive during your first trimester! With the right information and support, this can be such a special and exciting time.
Whether you’re a first-time parent, or you simply need a little refresher about what all takes place during the first trimester…you’re in the right place!
How many weeks is the 1st trimester?
The first trimester of your pregnancy lasts 13 weeks. It begins the first day of your last period — before you’re even pregnant. For many parents, by the time you find out you’re pregnant, you may already be five or six weeks pregnant!
Find out your due date using a pregnancy calculator. But keep in mind that your due date may change once you visit your doctor. Plus, your baby may come before or after your estimated due date.
1st trimester pregnancy symptoms
While the first sign of being pregnant may have been missing your period, there are other tell-tale signs to look out for. Here are a couple of the most common pregnancy symptoms:
- Morning sickness — Yep, you knew this one was coming! Nausea is very common during early pregnancy. Up to 80% of pregnant people experience it. Symptoms usually begin 2–4 weeks into pregnancy and generally resolve by 22 weeks. Keep some ginger on hand and try eating small meals throughout the day to relieve symptoms.
- Breast tenderness — You may experience some soreness right from the beginning. That’s because your hormone levels are rising, preparing your milk ducts to feed your baby. You may even go up a cup size or two! Getting some new bras that fit your new shape may help you to feel more comfortable.
- Fatigue — It’s no wonder that you may feel a little extra tired…Your body is working extra hard to grow a little human! Make sure to take naps and rest when you need to throughout the day.
- Constipation — Your body may have a more difficult time moving food throughout your system due to your hormone changes. This can lead to uncomfortable constipation, gassiness, and bloating. Try eating more fiber, drinking extra water, and adding in some physical activity.
- Mood Swings — Your changing hormones may cause you to feel a little up…and a little down at times. It’s healthy to cry and verbally process what you’re experiencing. Try talking to your partner, a family member, friend, or a professional.
Weight gain during the 1st trimester
Pregnancy is one of the few times in your life when weight gain is considered a good thing. You can expect to gain 3-6 pounds during those first 13 weeks. But remember, every person is different!
A good rule of thumb is to add in about an extra 150 calories a day. If you’re feeling hungry, add in an extra snack or two. If your morning sickness is making it difficult to eat — just do what you can. The most important thing you can do is to listen to your body.
Best foods for the first trimester
Try focusing on adding in healthy foods during your first trimester — they’ll keep you fuller for longer! Plus they have lots of vitamins, minerals, and nutrients that you and your baby need to thrive during this time of growth.
Here are some great 1st trimester foods and snacks to try:
- Fruits and vegetables
- Milk, yogurt, and dairy
- Whole-grain cereal, breads, and crackers
- Protein (lean meat, nuts, eggs)
- Kale and leafy greens
- Beans and lentils
Pay attention to your body’s cues. You may find yourself avoiding or craving certain foods that take you by surprise. And that’s ok! Your hormones are changing and your body may be trying to communicate certain vitamins and nutrients that you need.
Healthy eating tips during the 1st trimester
At the end of the day, don’t stress too much about what you’re eating. This can add a lot of extra anxiety and worry on top of everything else you’re adjusting to! Take it easy on yourself. And follow these three easy tips:
- Drink lots of water — It’s recommended to drink ten 8 oz glasses of water every day. Try starting early with a glass of water once you wake up to get you in a rhythm of drinking throughout the day. And if water doesn’t sound appealing, try adding lemon, lime, or your favorite fruit. Or consider getting a fun cup with a straw that you’ll look forward to filling up!
- Snack throughout the day — Small snacks in between meals will help to keep your blood sugar more even. And this can bring some relief from morning sickness. Try having a piece of fruit, some nuts, half of a PB&J, or some crackers with cheese.
- Take a prenatal vitamin — Taking a prenatal vitamin every day helps to ensure your body is getting all the vitamins and minerals your little one needs. It also has been shown to prevent birth defects of the brain, heart, and spine.
What to avoid during the first trimester
The health and safety of your baby is essential during these early months. Two things you’ll definitely want to avoid? Drugs and alcohol.
Here are a few additional things you should try to avoid while pregnant:
- Certain foods: Stay away from raw meat and shellfish, deli meat, fish with high levels of mercury, smoked seafood, raw eggs, soft cheeses, and unpasteurized dairy products.
- High levels of caffeine: Remember, caffeine can be found in coffee, tea, chocolate, and soda. Try to keep your intake at 150-300 milligrams a day.
- Certain medications: Make sure to ask your doctor if your prescription medications, supplements, or over-the-counter medications are ok to have while pregnant.
- Kitty litter: Consider asking your partner or a neighbor to help change the kitty’s litter box. If you must change the litter box, make sure to wash your hands thoroughly afterwards.
- Hot tubs and saunas: Try a warm bath instead! Just make sure it’s not scorching hot, as elevated temperatures can lead to birth defects.
- Wet paint: Stay away from toxic paint fumes as it’s unknown their effects on your little one. Better to be safe than sorry!
Things to do during the 1st trimester
You may be itching to start preparing for the arrival of your baby — which is great! This is the perfect time to get started making some decisions now that can set you up for success later.
And don’t worry if you can’t do them all today. Just start chipping away at your list. Your second trimester will be here before you know it!
Not sure where to begin? Here’s our 1st trimester check-list:
- Start a prenatal vitamin: Wondering which one to take? Ask your provider.
- Choose your practitioner: Do you want an OB-GYN, midwife or family physician?
- Book your first prenatal visit: This usually takes place between weeks 6-8.
- Look into health insurance: Compare plans and coverage for pregnancy & birth.
- Eat well & drink water: Cut out alcohol, caffeine, and our list of foods to avoid.
- Get active: Try to incorporate 30 minutes of physical activity a day. Walking is a great start!
Get the support you need
At Babies in Bloom, we know that the first few weeks of pregnancy can feel a little overwhelming at times. We’ve been there! Here are a few helpful ways we can support you along your pregnancy journey — and beyond!
- Join us for a class or two! We host a wide variety of prenatal classes as well as postpartum and baby-and-me classes. Learn about Hypnobabies, newborn care, or take a prenatal fitness class!
- Check out our list of local resources. From doulas, obstetricians, and acupuncturists, to photographers, childbirth educators, and osteopaths…We’ve put together a list of our favorite local prenatal and postpartum resources.
Shop the Babies in Bloom Boutique. We have lots of great items for parents-to-be! We love Earth Mama Organics “A Little Something for Mama to Be” Gift Box and their Morning Wellness Tea. And there are tons of other wonderful apothecary items, bath and body items, and fun things to start decorating your little one’s nursery.
