The first trimester is your baby’s most critical period of development. By the end of the third month, all the organs will have developed, and your baby’s arms, legs, hands, feet, fingers and toes will have formed.
With such rapid growth taking place, it’s no wonder you’re exhausted and your own body is starting to change rapidly, too.
“Growing another human being is a tough job! Your body is going through a lot of hormonal and physical changes,” said Jacqueline Cornell, MD, an obstetrician/gynecologist in Akron Children’s Maternal-Fetal Medicine Center. “Getting in the best health possible before conception is the most important way to help relieve symptoms in the first trimester and avoid problems later on during pregnancy.”
To help you cope with all the changes taking place, Dr. Cornell offers 12 tips for surviving the first trimester.
- Prevent constipation by bulking up on fiber and staying well hydrated. Constipation in pregnancy is notorious, especially during the first trimester. Incorporate more fiber in your diet with whole grain cereals and a variety of fruits and vegetables. Water is the best choice to keep you hydrated. Dr. Cornell recommends about 8 to 10 cups per day. If that gets too boring, fruit-infused water can be a tasty alternative.
- Stay active. Just because you’re pregnant doesn’t mean you have an excuse to skip the gym or your usual fitness routine. As long as you’re not high risk for preterm labor or other complications, it’s better for you in the long run to maintain your normal level of fitness. Exercise helps increase motility in the bowels to relieve constipation, improves sleep and heart health, boosts your mood and can help prevent excessive weight gain. Aim for 30 minutes of aerobic activity 5 days a week and strength training two times a week.
- Get the proper support. As your belly grows, you may find an abdominal support band helpful in preventing lower back pain, especially if you’re carrying multiples. You’ll also want to get a comfortable, well-fitted bra that provides enough support to prevent lower back pain as your breast size increases. Pregnancy-safe stretches, such as the cat-cow and child’s pose, can help relieve back and pelvic pain.
- Take care of your skin. Be prepared for hormonal changes that can affect your skin — from red bumps and skin tags to stretch marks. While these can’t be prevented, a good moisturizer can help. Since there’s no clinical proof that cocoa or shea butter is best, stick with a product you like.
- Get plenty of rest. Practice good sleep habits to ensure you’re getting enough rest, such as keeping the bedroom at a cooler temperature and using lightweight bedding. A pregnancy pillow might help you get more comfortable sleeping on your side. Also, avoid watching TV, using electronics and eating before bed. Dr. Cornell suggests no caffeine after noon and avoid drinking water a few hours before bedtime to help prevent nighttime wakings.
- Use caffeine in moderation. While there’s no rule that says you have to give up your cup of morning Joe, limit caffeine use. Dr. Cornell recommends no more than 300 mg of caffeine a day. That’s the equivalent of about 2 cups of coffee.
Staying active is key in pregnancy. Pregnancy-safe stretches help to relieve back and pelvic pain, and exercise helps to ease constipation, improves sleep and heart health, and boosts your mood.
- Curb morning sickness and nausea. Morning sickness usually improves by the second trimester, but in the meantime, vitamin B6, ginger or crackers can help. As an added bonus, B vitamins can enhance your energy level. Some women also find their morning sickness improves if they have a snack at night or first thing in the morning, and eat 5 or 6 small meals a day, instead of 3 big ones. If nausea and vomiting are severe enough to cause weight loss, medication may be needed.
- Choose the right doctor for you. Find a doctor with whom you are comfortable, and one that answers your questions and gives you enough time during each visit. Ask your primary care provider, friends and family for referrals.
- Stay up to date on vaccines to prevent illness. You can safely get the flu and COVID-19 vaccines during your first trimester. Vaccines are important to help ward off infection or prevent severe illness and hospitalization, if you do get sick. They also offer immunity to baby.
- Be proactive to help prevent heartburn. There’s a good chance you’ll get heartburn, especially as your pregnancy progresses. Stay away from spicy and fried foods, and carbonated drinks to help prevent it. But if you get heartburn, staying upright, walking after meals and elevating your head while sleeping can help alleviate symptoms. Tums antacids, which are safe during pregnancy, can help, too.
- Alleviate swelling of the legs. At the end of the day, elevate swollen legs so your toes are above your nose. If you’re on your feet a lot, compression socks or stockings also can help.
- Pamper yourself with a massage. Choose a massage therapist experienced in pregnancy massage and let that person know you are pregnant, so proper positioning can be used, such as a wedge on one side to promote good blood flow to the fetus. Don’t get a massage if you have excessive swelling, which can cause problems with blood clots.
For more information or to schedule an appointment with Akron Children’s Maternal-Fetal Medicine Center, call 330-543-4500.
