First-Trimester Advice
1. Prioritize Rest & Nourishment
The first trimester is a time of huge internal shifts, even if it doesn’t look like much from the outside. Fatigue, nausea, and mood swings are totally normal.
Give yourself permission to slow down and rest when you can.
Focus on eating what sounds good rather than forcing the "perfect" diet.
Small, frequent meals and protein-rich snacks can help with nausea. (Ginger powder from trader joes? Yes.)
B6 can be helpful for nausea, but some people have a weird rashy reaction. (me)
2. Hydration is Key
If plain water is unappealing, try adding lemon, ginger, or even a splash of pomegranate or tarte cherry juice!
Coconut water can be great for hydration, too.
Even better- try mixing it all together:
Water
A splash each of:
Tart cherry juice
Lemon juice
Coconut water
Green juice
Maple syrup (just a touch if you have a sweet tooth)
3. Keep Moving—Gently
Movement can help with fatigue, nausea, and emotional well-being. This isn’t the time for intense workouts if you're not up for it, but gentle walks, prenatal yoga, or just stretching can be a game-changer.
If you already have a movement routine, you can keep it up—with modifications as needed.
In the second trimester you will feel less fatigued and that is a great time to build strength. Be gentle with yourself right now!
4. Support Your Pelvic Floor & Core
This is a great time to connect with your pelvic floor, rather than just doing tons of Kegels.
Think about breathwork, deep core engagement, and releasing tension as much as strengthening.
5. Take Prenatal Vitamins, but Don’t Stress
If your prenatal vitamin makes you queasy, try taking it with food or switching to a gummy. You can also focus on getting nutrients from food until you find one that works for you.
6. Tune into Your Nervous System
This is a huge transition. Take moments to pause, breathe, and check in with your body. If you’re feeling anxious, grounding techniques (like putting your feet on the floor, taking slow breaths, or body scan meditations) can be really helpful.
7. Find Your Support System
Pregnancy can feel isolating, especially in the first trimester when you might not be telling many people yet.
Find one or two safe people you can talk to—whether that’s a partner, friend, or trusted professional.
Tell the people who you would want to KNOW if you had a miscarriage. This is important. 1 in 5 pregnancies end in miscarriage. When we don’t talk about it, we deny society the ability to grieve.
8. Choose a Provider That Feels Right for YOU
If you haven’t already, start thinking about who you want on your care team.
Whether it’s an OB, a midwife, or a combination, you deserve someone who listens to you and supports your preferences.
Shop around until it feels great.
9. Let Go of the “Perfect Pregnancy” Idea
Some days, you might feel great. Others, you might just be surviving. Both are okay.
You don’t need to be “doing” pregnancy a certain way to be doing it right.
10. Make Room for Joy
Even if you have risk factors or concerns, your pregnancy isn’t just a list of medical conditions. There’s still space for joy, excitement, and dreaming about what’s to come.
And of course, trust yourself. Your body is doing something incredible, and you don’t have to figure it all out overnight.
Get in touch if you want support!
