A Letter for Self-Care in the First Trimester (Part 1)
Congratulations! You may be newly pregnant and feeling as though it hasn't sunk in yet. Perhaps your partner has shared this amazing news with you and you aren't sure where to begin. This invisible secret that only you know, and you aren't ready to share with the world. Maybe it was unexpected, or maybe it was after a long struggle of trying to conceive, perhaps it is following the loss of a previous pregnancy or child, or you find yourself holding your breath at the excitement but regulating that emotion with foreboding joy since after all tales abound of first trimester expectations. In any of these cases, this pregnancy is a part of your parenting experience. Let that sink in. This pregnancy is a part of your experience of growing a family, regardless of the outcome. And that matters. The emotions, desires, mind shift, health choices, and relationships you choose to support you moving forward will color that experience, so here are some crayons for your crayon box.
Self-Care
For non-assisted fertility patients, many healthcare plans and providers will establish patient care around 12 weeks of conception. This can sometimes be 1 or 2 months of waiting for an appointment and feel agonizing. As a doula and childbirth educator, there are so many vital changes happening in the first trimester that are worth mentioning. Perhaps you are expecting your prenatal care to be the end all be all of your pregnancy education, I can assure you with rare exception, that is not the case. Most birth workers in my position would advise that even those trying to conceive shift to the self-care tips I am about to share. Imagine if that wasn't covered at all until 1/3 of the pregnancy had progressed! We have a clear opportunity to engage with prenatal expectations and guidance in the first trimester, as it directly affects the well being of the pregnant person and growing baby. What am I talking about?
Self-care is essential! It is so much more than a manicure and face mask. I am talking head to toe permission to prioritize your physical, mental, emotional and social needs. What might that look like for the newly pregnant and partner? I will cover the resources I have grown to trust through intentional curation of evidence based care, provider recommendations, personal experience and locally available resources.
Starting with the physical, fatigue is a very noticeable symptom in the early weeks. It's no wonder, the body is working to provide all of the nutrients available to growing the placenta, the unsung hero of pregnancy. This massive life sustaining organ will eventually mature in size to support the growing baby, but it takes weeks before that happens and in the process momma's body is providing that function, meaning she is drained! Lots of rest is expected, encouraged, and vital. Permission granted, listen to your body and sleep/nap/rest.
It may take some major life adjustments. This is a new experience, let that sink in. I am starting with physical for a reason, we get one body. Let's give your baby and you the best start possible!
-Nutrition! Hands down the O.G on pregnancy and nutrition is Lily Nichols! She is herself a "there I was" pregnant momma who was blown away by the knowledge gap in the standard of care available during her pregnancy. And she took matters into her own hands and put together an incredible resource challenging the prevailing guidance of pregnancy nutrition in decades. Her easily relatable and easy to read content approaches this topic with actionable change you can make today! If you are more of a TLDR kinda person, you can catch her as a guest on various podcasts with a name search and she gives the pearls of wisdom in a reduced version. For a deeper dive check out her website realfoodforpregnancy.com or her publications Real Food for Pregnancy. Tip-your local library may carry this title, and if not the staff can submit a loan request typically for free with a library membership.
-Protein, protein, protein! 60 grams minimum. Look for good quality sources whenever possible, and track your intake through the whole day including breakfast and a bed time snack. Keeping something in your stomach at all times is considered helpful for stable blood sugar levels and ensure you're getting enough. You can use a food tracker app, like Fooducate for a fun visual option, and meal planning will ensure you have healthy options on hand when cravings or fatigue set in. This is a wonderful way for partners to support their pregnant significant other, help by packing snacks or lunches, making meals, and suggesting healthy choices. Don't just focus on animal sources, there are tons of options for all diet and lifestyles, check out Future Kind for a huge list of ideas!
- Fats, fats, fast! Healthy fats are an essential part of a vibrant pregnancy. You'll want to ensure you're getting enough natural food sources of healthy fats, along with a high quality supplement if needed. Read labels carefully, as supplements are not FDA regulated. Many are quite safe, but ensure you are using a reputable source and do your research into the ingredients label.
-Hydrate! Hydrate! 96oz. Wait...nausea setting in and thinking the thought of bringing anything to your lips is making you queasy? Rest assured, even though you may not have your normal apatite, this is typically not anything to worry about.
-Nausea. Coping with nausea can be challenging in the early weeks. This can involve a lot of trial and error. There are many safe options such as acupressure bands, aromatherapy, and even keeping something in the stomach at all times, nibbling on crackers is one example if tolerable. Something I want to mention refers to medications. I am not a medical provider, so definitely adhere to their guidance. However, be your own advocate, if prescribed something, be a healthy skeptic and be aware of possible side effects or risks. Starting now, you can no longer assume things are safe for your body, from cosmetics, to household chores, supplements (yes even those marketed specifically for pregnancy) and even prescribed pharmaceuticals. Just know that most "safe" recommendations are achieved through retroactive studies only, meaning that there is a lot less precision in the data that is collected. Baring this in mind, some women chose to go cold turkey and limit any and all substances. For those looking for a medication option, there is an over the counter option that most people wouldn't innately gravitate towards, however it is an ACOG recognized safe treatment for nausea in pregnancy. Over the counter nausea treatment Vitamin B6 and doxylamine (Unisom) can be taken together for an anti-nausea affect. Fun fact, Unisom was initially marketed as a nausea medication and ended up being rebranded as a sleep aide. You may be concerned that this would then make you even more tired, however that usually isn't the case.
-Exercise, listen to your body on this one. If you are usually a distance runner or crossfit enthusiast, continuing your baseline workouts is considered safe (with some exceptions). You will want to avoid anything involving contact, jumping, high impact, or anything that could present a risk of slipping and falling such as certain winter sports i.e. downhill skiing. If you live in a winter climate, chose good footware with ice grips. As a native Minnesotan, I can't harp on this enough. I highly highly encourage mommas to find a prenatal yoga studio that they can visit regularly. This is a fantastic mind/body form of self care and it also connects you with other birth workers and pregnant couples. Here in the Seguin/New Braunfels area there are several options, my favorite has been Concrete Yoga in downtown Cibolo. The owner created a cozy studio in a renovated cottage and sets a relaxing mood with dark stained wood, and gentle lighting. Bolsters and props are provided. You won't regret it!
Next post will continue this discussion!