While these changes can be surprising to deal with, there are some things you can do and avoid as a mother, to make this transition as smooth as possible. Following all of these tips can make sure you and your baby remain healthy throughout the pregnancy. At this time, your body and your baby’s body are changing rapidly. Following these tips can lay a strong base for the rest of your pregnancy.
Things to Do During Your First Trimester:
1. Go for regular doctor checkups: Your body is going through a lot of significant changes at this time and since your body is your baby’s home, it is imperative that you take care of yourself first. You should call your doctor and schedule a visit right after you get a positive pregnancy test result. While most doctors see patients in their eighth week of pregnancy, if you feel like you have any concerns, they would schedule an appointment for sooner than that. The doctor would usually ask for your medical history, previous pregnancies or any other conditions you may have had. The visit will include a blood test, a sonogram, and a physical exam.2. Take prenatal vitamins: When your body is changing rapidly, it has very different needs, hence the need for prenatal vitamins. These are not the same as regular multivitamins and are meant to aid in your overall health and the development of your baby. Prenatal vitamins include zinc, calcium, iron, and folate. Folate is especially important as it helps with avoiding some serious birth defects like spina bifida and anencephaly.
3. Stay Active: Exercising while pregnant has a lot of benefits for the mind and the body, including reduced stress levels, balanced emotions and moods, less weight gain, less fatigue and tiredness, and fewer chances of insomnia.
4. Eat healthy: A healthy diet can make sure that you and your baby grow at an expected pace. Studies also suggest that if a baby is exposed to multiple flavours through the mother’s amniotic fluid, they grow up to be a good eater in early childhood. Make sure you include foods like
- Vegetables that are high in vitamin A and potassium, like carrots, leafy greens, potatoes, and tomatoes.
- Sources of protein like salmon, trout, lamb, tofu, beans, peas, seeds and nuts
- Fruits that are a good source of hydration, vitamin C, and fibre, like oranges, apricots, melons, apples and bananas. Fruits can also help tackle sweet cravings without indulging in unhealthy, artificial sugary foods.
- Dairy like milk and cheese can help in providing protein
- Whole grains are a great source of folic acid
5. Stay Hydrated: While hydration is important for everyone, and not just pregnant people, it can be crucial in the first trimester. Staying hydrated in the first few weeks can rid you of a lot of unpleasant symptoms like dizziness, constipation, headaches, and even nausea. Moreover, morning sickness can make you lose fluids, which makes it even more important to rehydrate so you don’t end up feeling dehydrated.
6. Get enough sleep: Your body is going through rapid changes, while the baby is growing too. This means you will be more tired than usual, especially in the first trimester of pregnancy. Listen to your body and rest whenever possible. It would be best for you to get at least eight to nine hours of sleep every night. It might be a good idea to take small naps during the day too.
7. Educate Yourself: Start reading books and attending classes about pregnancy to prepare yourself for the whole journey. The best part about these pregnancy classes is that they allow you to connect with other pregnant women and build a support network for you.
8. Monitor your symptoms: Keep track of all of your symptoms, starting from the first trimester itself. Symptoms like morning sickness, fatigue, mood swings, and cravings should be monitored, and in case you have any concerns, you should discuss them with your doctor or healthcare provider.
9. Prepare for nausea: Eating small, frequent meals will help you manage your nausea and heartburn. Keep snacks like whole grain crackers handy, as they are very good for managing morning sickness.
10. Join a support group: An online support group of women experiencing the same symptoms as you can be very helpful, especially if you are facing high anxiety because of your symptoms.
11. Indulge in self-care: Pamper yourself and do whatever it is that relaxes you, be it a warm bath or a walk in the park.
There are some important things you must avoid while you are pregnant too. It is very important to stay away from certain foods, activities, drinks, and lifestyle choices to ensure a smooth pregnancy.
What to Avoid Doing During the First Trimester of Pregnancy?
1. Don’t drink alcohol: The baby is developing rapidly, especially during the first stage of pregnancy. There is a significant amount of brain development as well, and alcohol can cause serious damage to a baby’s brain as it continues to develop. While you should avoid alcohol throughout your pregnancy, no amount of alcohol is considered safe during the first trimester of pregnancy. Doctors and experts suggest steering clear of alcohol to avoid the risk of foetal alcohol syndrome. Some of the symptoms of foetal alcohol syndrome include:Abnormality in facial features
- Low body weight at birth
- Below-average head size
- Attention span challenges
- Memory issues
- Poor movement and coordination
- Learning disabilities
- Vision or hearing problems
- Trouble sleeping
- Hyperactivity
- Organ problems related to the heart and kidneys
2. Don’t smoke or use drugs: Smoking at any time during your pregnancy presents an increased risk of a miscarriage, while also putting your baby at risk of developing several birth defects like premature birth, low birth weight, and learning disabilities. Even smoking after the baby is born could cause significant risk factors like sudden infant death syndrome. Drugs and other controlled substances are equally, if not more dangerous. There are even some prescription medications that should be avoided, as they can cause serious harm to the baby. Avoid all opioids and street drugs while you are pregnant. If you have any doubts concerning any medications, it would be best to check with your doctor.
3. Drink too much caffeine: A lot of experts suggest cutting caffeine entirely from your diet, while some believe that small amounts of caffeine found in tea, coffee and chocolate are okay. Caffeine tends to have a diuretic effect, meaning it can cause you to urinate a lot more. This can cause dehydration since you are already urinating more due to the pregnancy hormones. Caffeine also increases your heart rate and blood pressure, both of which can be harmful to your developing baby. Smaller amounts of caffeine are found to be alright, like one cup of coffee, or three cups of green or black tea.
4. Don’t eat dangerous foods: There are some types of foods you must avoid throughout pregnancy, including in your first trimester. Here are some foods you need to avoid.
- Processed meats unless they are fully heated
- Unpasteurised dairy in any form
- Raw or undercooked meats, fish, or dairy
- Meat spreads
- Seafood that is cold-smoked
- Fruits or vegetables that have not been washed properly
5. Don’t engage in risky activities: If you have questions about what kind of activities are considered safe during your pregnancy, speak to your doctor about it. Some of the most common risky activities for pregnancies are
- Attempting to lose weight or dieting: Your baby and you need plenty of nutrients to grow. Dieting would deprive you of this nutrition
- Soaking in hot tubs or saunas: You could suffer a miscarriage or your baby could have birth defects if your body temperature gets too high
- Playing rough or engaging in contact sports: Sports that overheat your body or put you at an elevated risk of getting injured should be avoided. These include gymnastics, skiing, hot yoga, surfing, off-road cycling, martial arts, basketball, hockey, football, and horseback riding.
- Getting piercings and tattoos: These activities come with a high risk of contracting infections like HIV and Hepatitis B, which could harm your baby’s health and development
- Cleaning a cat’s litter box: Toxoplasmosis is a parasite that is transmitted through cat faeces and can be harmful during pregnancy. Not to worry, playing with your cats is still alright.
- Avoid certain household activities: Avoid lifting heavy objects and moving furniture while you are pregnant, as hormonal changes during pregnancy can make your ligaments and connective tissue loose, which puts you at risk of pain, injury, and muscle strain. It can also increase the risk of hernia, low birth weight and premature labour. You should also avoid activities like mopping the floor, as it can cause you to slip and fall.
- Avoid excessive exercise: It is extremely important to stay active while you are pregnant, however, if you exercise too much, the overexertion can reduce blood flow to the uterus, which can compromise the unborn baby’s health. Overexertion also takes a toll on your immune system, making it difficult for you to fight off infections like the flu or common cold.
The first trimester of pregnancy is an exciting time for you and your baby, and it is natural to have questions about what you can and cannot do. If you focus on taking good care of yourself, you will have a smooth pregnancy. Setting up a good routine in the first trimester can make sure you have an overall smooth pregnancy. You should focus on eating healthy, getting plenty of rest, staying active, and staying hydrated to accommodate the needs of your changing body.
Additionally, staying away from alcohol, smoking, and drugs will ensure you have a healthy and thriving baby. Do not hesitate to ask your doctor any questions if you have any doubts.
Medically approved by Dr Manisha Tomar, Senior Consultant, Obstetrician and Gynecologist, Motherhood Hospital, Noida.