First Trimester Care

Congratulations Mamma!

There’s no doubt you will be feeling some of the effects of pregnancy within the first few weeks in the 1st trimester. From aches, pains, fatigue and sluggishness.

Your body is undergoing a major change and is working to adapt. With a surge of hormones that can bring upon mood swings and temperature changes, your physical and emotional body are both susceptible to a shift.

It can be overwhelming being newly pregnant with so much information around! I’ve compiled a nice short list to start with of the basic wellness information that might state the obvious, but also great to read to know you’re on the right track : 

1. Rest

Your body is bound to be tired undergoing work 24/7 to support the new life within you.
Ensure that you are having at least 8 hours of sleep a night, not only to support baby but also yourself.
It is extremely important to maintain enough sleep so that your energy is fuelled to support you mentally and physically throughout this time of transition.
If you have trouble sleeping, try to set a bed time each night and prioritise your sleep over socialising and tasks. After all, you will need as much sleep as you can get post pregnancy as well so it is good to get into practice!

2. Quality Nutrition and Vitamin

Staying healthy and vital is possible through maintaining a balanced diet.
Your growing little one is going to be taking all of what you have so it’s extremely important to keep your little one and yourself well nourished.
Some women have deficits in certain vitamins and minerals, hence why a pre-natal vitamin is important to ensure your body is fuelled.

There is a difference in the quality of some pre-natal vitamins. I definitely suggest you do a little research before you settle – they can be on the expensive side!

Ask your health care professional if you will need to add any extras, but here are some of the essential vitamins to look out for in your Pre-Natal supplement (as provided by Webmd.com);

  • 400 micrograms (mcg) of folic acid.
  • 400 IU of vitamin D.
  • 200 to 300 milligrams (mg) of calcium.
  • 70 mg of vitamin C.
  • 3 mg of thiamine.
  • 2 mg of riboflavin.
  • 20 mg of niacin.
  • 6 mcg of vitamin B12.
  • 10 mg of vitamin E.
  • 15 mg of zinc.
  • 17 mg of iron.
  • 150 micrograms of iodine

3.  Find a relatable Ob/Gyn

If you do have the option to choose your Dr, try to find a specialist that can not only follow you through your initial testing and scans but will stay with you full term.

I did find out myself only 3 appointments later that a Dr I was seeing would not be following the pregnancy. This can be disappointing if you start to develop a relationship with the Dr and they know your full history.

If you have the choice, have a consultation with the Dr so you can build some rapport. This is a new, exciting but also nerve wrecking journey, having a supportive Dr with a compassionate attitude can go a long way.

Word of mouth for referrals is especially good with talk amongst women, ask around in your area. There will be sure to have lots of feedback on different clinics.

4. Start Meditation

Typically I begin to teach women Pre-Natal Yoga going into their second trimester due to the risk of miscarriage decreasing and a surge of energy that can come after the first 12 weeks but this is no reason not to start meditating.

The idea of meditating can seem quite a task, sitting still instead of running around and completing whatever else is on the to do list.

Once you realise and understand the effects of Pre-Natal meditation, it can become easier to make time for.

Here are some of the amazing things meditation can offer to the mumma’s to be;

  • Enhance the connection between you and your unborn child
  • Increase DHEA which in turn increases mood, enhances the immune system, releases stress and anxiety, lowers blood pressure and balances brain chemistry
  • Reduces the risk of C-Section and Epidural
  • Increases pain tolerance and stress threshold
  • Reduces fear and increases morale for day to day life

 

There are so many benefits from meditating and later on starting your physical practice of yoga if you have not started yet.

Keep an eye out for blog posts on Yoga and Meditation. I will give guided sessions and tips and tricks on how to get the most out of your practice.

 

Namaste, B

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