So we are going to keep the pregnancy theme going today. In the past, we’ve talked about how to exercise and have good nutrition during pregnancy. We’ve even explored the effects of the fourth trimester. But what about the other ones? This month, we are starting a series that will take a closer look at each trimester of pregnancy. What to expect, the changes that occur in your body, how the baby will grow, and lots of other good stuff. So let’s jump right into it!
Details:
The first trimester lasts about 13 weeks out of the full-term 40 weeks (about 9 or 10 months). The technical start of your pregnancy begins on the first day of your last menstrual period. This is called the gestational age. Your healthcare provider will estimate your due date by adding 40 weeks to so-called “day 0.” A lot of changes happen very quickly during this time – both to you mentally and emotionally and your growing baby. Sometimes it may feel like a lot to keep up.
Your body is going to experience a rapid change during the first trimester. The typical first sign of pregnancy is a missed period. (Although, if you have a history of irregular periods, this may not be the case.)
Some other symptoms of pregnancy may include: fatigue, morning sickness, mood swings, breast tenderness, heartburn, weight gain, food cravings and constipation. Emotionally, you may feel a lot of things at once: stress, excitement, anxiety, and exhaustion. These are all normal feelings as you adjust to such a life changing experience.
Your baby will also develop rapidly in the first trimester. About ten to 14 days after your last menstrual period, an egg is released, fertilized by a sperm, and conception begins. Your baby’s brain, spinal cord, organs and heart beat will all begin to develop and grow rapidly during this time. The baby’s sex organs will have formed as well as arms, legs, fingers and toes. By the end of the first trimester, your baby will be about 3 inches long and weigh 1 ounce.
What to do first:
As soon as you learn that you are pregnant, it is important to make an appointment with your healthcare provider ASAP. Getting early pregnancy care can help with decreasing potential complications in the future and mitigating risk factors that can lead to miscarriage. Your first visit may include checking on your overall health, addressing any risk factors for your and your baby, and determining gestational age. Generally, checkups occur every 4 weeks for the first 28-32 weeks of pregnancy and more often as you get closer to full term.
It is also important to be aware of what to do and what to avoid during the first trimester. Some good measures to take as soon as you find out your pregnant include:
Taking a prenatal vitamins with at least 400 micrograms of folate
Thinking of food as fuel and eating the rainbow
Getting good sleep (or trying to clean up your bedtime routine)
Exercising (as tolerated with the fatigue and morning sickness)
Seeing a pelvic floor specialist if you have any lingering pelvic floor issues (e.g., constipation, pain with sex, incontinence) and prepping for birth
Focusing on your mental health and self care
On the other hand, some important things to avoid include:
Strenuous exercise that could facilitate abdominal injury or stress
Alcohol, smoking, illicit drugs, and too much caffeine (try to keep it around 80 mg)
Cold deli meats, uncooked or raw fish, and unpasteurized milk
Cat litter, which can carry a parasite called toxoplasmosis
Overall, the first trimester of pregnancy is all about change and your growth: your body and your baby’s. It is also a time of variability in symptoms, emotions, and adjusting to a new stage of life. It is important to be gentle with yourself during this time and do things to keep yourself healthy, happy and whole!
<3 The Recharged Performance Therapy Team
(321) 802-1630
paige@rechargedperformancetherapy.com
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References
https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy/art-20047208
https://my.clevelandclinic.org/health/articles/9699-first-trimester
https://www.healthline.com/health/pregnancy/first-trimester
https://news.sanfordhealth.org/womens/dos-and-donts-during-first-trimester-pregnancy/