Finding out you’re pregnant can be exciting, overwhelming, joyful, and scary. You’re likely to feel a mix of emotions, and you may be feeling anxious about what lies ahead. If this is your first time being pregnant, you’re about to step into a world unknown, and you may be looking for some direction. From healthy food choices, to taking care of your mental health, a good exercise routine and more, this is the best advice for pregnant women for every trimester.
Best Advice for Pregnant Women (First Trimester)
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- Take a prenatal vitamin- a good prenatal is crucial for supporting a healthy pregnancy and preventing birth defects like neural tube defects. Nutrients like folic acid, calcium and iron are especially important.
- Choose your healthcare provider- decide whether you want to work with an OB or midwife for your pregnancy. Your primary care doctor may be able to refer you to someone, you can also ask your friends and family for referrals. Some family physicians can also provide prenatal care.
- Prioritize nutrition- this is important for every stage of pregnancy, but focus on eating a balanced diet of fruits, vegetables, lean proteins, whole grains, healthy fats, fibre and dairy products.
- If you’re experiencing nausea- eat bland foods that are easy to digest such as crackers, toast, bananas and applesauce. Broths and soups can help with hydration and ginger is known to help reduce nausea.
- Eat small, frequent meals- this can help manage nausea/morning sickness and maintain stable blood sugar levels throughout the day.
- Stay hydrated- drink lots of water throughout the day. Hydration is super important during pregnancy as water is needed to form amniotic fluid, produce extra blood, build new tissue, carry nutrients and enhance digestion.
- Get plenty of rest- practice good sleep habits to make sure you’re well rested at night and rest when you need to during the day. You may find you’re exhausted during first trimester so don’t feel bad about taking on less commitments and saying no to social plans.
- Limit caffeine- some people choose to completely avoid caffeine during pregnancy, but you can safely have up to 200 mg of caffeine a day, or around 2 cups of coffee.
Best Advice for Pregnant Women (Second Trimester)
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- Continue to eat healthy, take your prenatal, stay hydrated, and prioritize quality sleep.
- Engage in regular, moderate exercise- walking, swimming, cycling and yoga are all great options. Aim for 30 minutes of movement a day. Listen to your body and don’t over-exert yourself, but second trimester is typically when you’ll have the most energy.
- Strengthen your pelvic floor- incorporate exercises to strengthen these muscles to prepare for childbirth. Consider working with a pelvic floor specialist.
- Make sure to go to your prenatal checkups and do any routine tests your healthcare provider recommends.
- Keep your teeth and gums healthy- poor dental hygiene has been linked to premature labour.
- Take care of your mental health- stress management techniques like meditation and yoga can be helpful, as can talking to your partner, friends and family about how you’re feeling. If you need additional assistance with your mental health, reach out to a therapist or counsellor.
- Build out your registry with essential baby items to make sure you’re well-prepared and start preparing the nursery.
- If you’re going to travel during pregnancy, this is usually the best time to do it. Second trimester is typically when pregnant people feel the best and are the most energized.
- Eat a little more than you usually would- you’ll need more calories to support the growth of the baby. An extra snack or small meal usually does the trick!
- Keep a running list of questions- whether you use your Notes app or a notebook and pen, keep it near so you can write down any questions when they pop into your head to ask at your next appointment.
Best Advice for Pregnant Women (Third Trimester)
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- Stay active- it’s important to stay active in your third trimester. Low-to moderate-intensity activity like walking, swimming, yoga, Pilates and barre can improve your cardio and blood pressure, boost your mood and help manage your weight.
- Try a perineal massage- massaging and stretching the perineum (the area between the vagina and anus) can help prepare your body for labour and birth. It can help prevent tears during childbirth and can also result in less pain after childbirth. You can start at 35 weeks and massage up to 5 times a week.
- Go to prenatal classes if you haven’t already- learn all you can about pregnancy and parenting to feel confident about any questions or fears you may have.
- Prioritize rest- fatigue is common in the third trimester. Aim for 8 hours of sleep per night and take naps when you need to. Use a pregnancy pillow to support your belly and back.
- Prepare for labour and delivery- pack your hospital bag, make a birth plan with your doctor, practice deep breathing and pain management techniques, and make a birth playlist.
- Prioritize self-care- take care of yourself during this time. Read books, take warm baths, practice deep breathing exercises and indulge in activities that bring you joy.
- Book a prenatal massage- a massage can help you relax, reduce stress and ease muscle pain. Many pregnant women request messages that focus on their lower back, hips, neck and feet as carrying a baby can start to take a toll on these areas. Make sure to book with a qualified massage therapist and get the okay from your doctor.
- Enjoy time with your partner- cherish the one-on-one time you have left with your partner before the baby comes. Go on dates or little weekend trips and spend time doing the things you love to do together.
- Discuss your postpartum plan with your partner- ensures you’ll be well-supported and that your physical and emotional recovery are top priority. Discuss your feeding plan as well as your ideal nighttime schedule. Also discuss your plan for things like housework, meals, therapy, and splurges like a night nurse or bi-weekly cleaning service.
No matter what trimester you’re in, we hope this advice helps you in your pregnancy journey!
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