Navigating the First Trimester
While there are lots of tips and things that one can do to reduce discomfort in the first trimester, I always recommend meeting with a health professional if you are concerned about symptoms you are experiencing. It is also worth noting that first trimester symptoms can vary a lot from person to person, and some of us are just not as fortunate as others. It is okay if the first trimester is no fun!
There are several things that you can try to help alleviate unpleasant first trimester symptoms, but if you don’t have the energy to read all of this, here are the key takeaways: don’t let your stomach get empty and sleep as much as you can.
Let’s elaborate. Morning sickness, as it is often known, can unfortunately strike at any time of the day, and for many people, one of its triggers can be an empty stomach (hence why sometimes the morning can have it at its worst!). If you can, eat small, frequent meals, especially focusing on getting enough protein throughout the day. I would especially recommend eating a snack with protein and fat before bed, to help keep you full overnight. Keep some snacks on the bedside table so that you can eat if you wake up hungry (either first thing in the morning or during the night). As much as you can, eat before you get really hungry, especially if you are like many of us and hunger feels more like nausea during the first trimester. I, personally, have never eaten as much or as often as when I was in the first trimester, and I credit this to supporting me in feeling fairly well and not too sick.
Another thing that often comes up is sleep. You are literally growing an entire human from scratch, it makes sense that you are tired! If it is accessible to you, I would reccomend incorporating time for rest, and ideally sleep, into your day. This might mean going to sleep earlier, sleeping a little later, or taking a nap (or more) during the day. Whenever possible, allow yourself to rest if your body is asking for it. There can be a correlation between fatigue and nausea! Of course, for many of us sleeping throughout the day is not within reach. Don’t be afraid to try a cat-nap, even a short lie down can be refreshing!
Ask for, and accept, support where it is offered. For many people, they find they cannot easily maintain their typical level of productivity when they are in the first trimester. If you have a partner(s), this is a great time to start practicing for postpartum and changing up the delegation of household tasks. Maybe you can ask a friend, family member, or neighbour for some support— whether that is running an errand for you, bringing a meal over if you can’t tolerate kitchen smells, or whatever else it might be. Some doulas will also offer pregnancy support!
It is also important to mention that in addition to the difficult physical symptoms the first trimester can have in store for you, it can also be an emotional time. For many folks, they don’t have access to an ultrasound or other check-in with a healthcare provider for many weeks into their pregnancy, and this can come with anxiety. If you are pregnant after loss, these feelings of anxiety can be heightened and many people feel themselves wanting to fast forward to when the risk of loss is lower. If this resonates with you, know that you are not alone. I encourage you to reach out to a counsellor or therapist, or even just talk to loved ones about how you are feeling. You don’t need to keep your pregnancy a secret in the first trimester if you don’t want to; it’s okay to share and ask for physical, and emotional, support.
Finally, as much as you can, listen to the signals your body is sending you. You are doing a lot of hard work, and so much development happens in the first trimester, in your own body and in the body of your baby. If you have tried these tips (and the plethora of other ones out there!) and are still struggling, please reach out to a healthcare provider to get additional support.
If you’re looking for additional support in your pregnancy, reach to inquire about pregnancy doula support or childbirth education classes. You can book a free consultation with Lara here.