Dealing With The First Trimester
A woman’s body goes through many changes during the first trimester of pregnancy. The hormonal changes can impact almost every single organ in the body. Besides morning sickness, women might experience extreme fatigue, headaches, food cravings, tender breasts, or mood swings. Consider these 5 lifestyle changes to have a healthy first trimester and a healthy pregnancy.
1. Don’t quit on exercise
Regular exercise can help pregnant women feel more energized and can boost healthy eating habits. During the first trimester, finding the energy for a high-intensity workout might be more difficult. Scaling back is okay, but try to stay consistent. This might look like daily walks, prenatal yoga, Pilates, or using the elliptical machine.
2. Prioritize sleep
The body is going through significant changes during the first 12 weeks of pregnancy. When progesterone levels increase, so can fatigue. Prioritize rest as much as possible. Both exercise and eating a healthy diet can improve energy levels. For a good night’s rest, try to practice good sleep hygiene by avoiding screens before bed and choosing relaxing activities like meditating or reading.
3. Hone in on your diet
Many moms-to-be find that, during the first trimester, choosing healthy foods is more challenging than usual. For many women, food aversions go away during the second trimester. Aim to eat 3 square meals a day and focus on fruits, vegetables, whole grains, and lean proteins. Most women should consume around 300 extra calories per day during the first trimester.
4. Stay hydrated
Aim to drink at least eight 8-oz glasses of water per day. Try marking a water bottle with timestamps to keep on track with hydration. For example, aim to have at least 16-oz of water by 11 a.m. Double up on hydration by choosing hydrating foods, such as citrus fruits. These types of foods can pack a punch by also serving as a great source of vitamin C and other nutrients.
5. Care for your mental health
All the hormonal changes can cause many women to feel more emotional than usual. Women commonly feel excited, anxious, and exhausted all at the same time. Incorporate habits that support optimal mental health, such as meditating, journaling, or talking with a loved one about emotions. Additionally, staying on top of sleep, exercise, and nutrition can all increase mental health.
A healthy pregnancy
Prenatal care is crucial for a healthy pregnancy. At each appointment with a healthcare provider, be sure to bring up all questions, concerns, or fears. An OB/GYN is specially trained to help guide women through pregnancy so that both the new mom and baby can be healthy. For more information about the first trimester, speak with an OB/GYN.