5 Tips for Taking Care of Yourself and Your Baby During Your First Trimester
Experiencing a healthy first trimester is crucial for establishing a problem-free pregnancy.
During your first trimester, your baby is making a foundation for a sustainable life. At the same time, your body is making huge changes to accommodate your child’s birth.
Because of this, you have to focus on staying in excellent health to give your child a strong start at life, and on maintaining your peace of mind.
Experiencing a Problem-Free First Trimester
For a safe, healthy first trimester, follow these tips from trustworthy specialists from leading maternity hospitals:
1. Choose your OB-GYN.
Once you have confirmed you are pregnant, find an obstetrics and gynaecology specialist, if you don’t have one yet.
Select a doctor you are comfortable with so that you will feel more confident and relaxed throughout your pregnancy. You can ask your relatives, friends, colleagues, or anyone you know who is expecting or has recently given birth for their recommendation.
If you have a health insurance plan, use it for finding your OB-GYN.
Your first prenatal check-up is similar to a regular physical. However, expect a few blood and urine tests as well. During your appointment, ask your OB-GYN for advice regarding your diet, workout plan, and any vitamins and vaccines you need to get.
2. Follow a pregnancy-healthy diet.
The right eating plan for pregnancy includes a variety of nutritious foods and beverages.
Some of the best foods to include in your diet are:
- Fresh fruits and vegetables
- Whole grains
- No-fat or low-fat milk and dairy products, or non-dairy alternatives
- Beans and legumes
- Lean meats
These foods are rich in vitamins, minerals, antioxidants, and other nutrients that will help you and your baby stay healthy.
Try to eat foods with different colours every day, such as kale, carrots, apples, blueberries, and bananas, to get a wider range of nutrients.
Following a pregnancy-healthy diet also means avoiding certain foods and beverages. These include alcohol and raw meat.
Drinking alcohol during the first three months of pregnancy can cause your baby to have abnormal facial features and central nervous system and growth problems. It can also lead to miscarriage, stillbirth and Foetal Alcohol Spectrum Disorders or FASDs, which cover a range of behavioural and intellectual disabilities.
Eating raw or undercooked meat and eggs, on the other hand, can put you at risk of contracting listeriosis and toxoplasmosis, which can lead to serious illnesses that can cause severe congenital disabilities and miscarriage.
Lastly, when pregnant, your body needs more water to form amniotic fluid, produce extra blood, build new tissue, and deliver nutrients to your baby. As such, drink at least eight glasses of water every day.
3. Stay physically active.
Exercise is also crucial for staying healthy while pregnant.
During your first trimester, it is generally safe to continue whatever exercise routine you had before your pregnancy, as long as it does not involve heavy lifting, abdominal twists, and high-intensity workouts.
If you don’t have a fitness routine yet or you want to add new ones, consider walking, swimming, and yoga since these are the safest, best forms of prenatal exercises.
However, you will do well to consult your doctor first before starting an exercise routine to know which types of workout are best for you, especially if you have been diagnosed with a prenatal condition.
4. Take all prescribed prenatal vitamins.
Although you have a healthy prenatal diet, you still need to boost your intake of certain nutrients to stay healthy and support your baby’s optimal growth.
- Iron, which helps red blood cells deliver oxygen to your baby
- Calcium, which strengthens your and your baby’s bones and teeth
- Vitamin D, which helps your body absorb calcium to help build your baby’s bones and teeth
- Vitamin C, which boosts your immune system, helps your body absorb iron, and promotes healthy gums and bones
- Folic acid, which can prevent severe congenital disabilities in your baby
Your blood test allows your OB-GYN to know which nutrients you need to get more of and prescribe the right supplements accordingly.
5. Get plenty of sleep.
Finally, your body is experiencing massive changes since it is developing a life-providing system for your baby during pregnancy. Additionally, you are going through tremendous hormonal and emotional changes at this time.
For these reasons, you will feel the need to take frequent naps throughout the day.
Don’t feel embarrassed about getting some shuteye during the day. If you work, squeeze in a 30-minute nap during your lunch hour.
You can also take a power nap during your coffee breaks to shake off your sleepiness and feel re-energised.
At night, make sure you get at least eight hours of quality sleep to stay healthy and keep your baby nourished. One last thing that will assist you during your postpartum recovery is a waist trainer. A postpartum girdles heals lower back pain and offeres abdomen support after giving birth.
Your first trimester has a huge impact on your entire pregnancy. Follow these tips and you can ensure you and your baby will stay healthy for the next months until you give birth.