If you’re expecting a new baby, you might find it helpful to adjust your wellness routine to support the first trimester of pregnancy. Here, Jo Webber, Head of Herbal Education at Pukka Herbs, rounds up four tips to help you in the first stage of your pregnancy.
Every pregnancy is different, and it will be an individual experience for each person. It’s important to find the wellness routine that works for you, and supports you through the changes in your body, mood, and energy levels throughout pregnancy.Â
One of the most important things in your wellness routine will be rest, as well as taking some important organic supplements, and finding ways to reduce stress in your life wherever possible. The most common symptom experienced in the first trimester is fatigue, as this time is when you get a rush of hormones to your system. So, here are our four tips to help you build your own wellness routine for early stage pregnancy.
Rest your body
Resting during pregnancy is extremely important, and you should listen to your body when you feel tired. This time is often very demanding, and can also be the time that only you know you are pregnant at work and in your social circle. So, rest when you can, perhaps trying to take a nap after work. Don’t be afraid to take breaks from your social calendar too — even if no one knows why you’re feeling fatigued.
As well as resting and supporting your physical health, it’s useful to minimise stress. This might mean delegating more at work, and asking for help when needed, or turning off the email notifications on your phone.
Find movement that you enjoy
During the first trimester, you may not notice too many changes in your body, other than that you need more rest and may experience morning sickness. Try getting outside into the fresh air, or going for a short walk — be gentle with yourself, and listen to your body.Â
Doing Pilates and yoga tailored for pregnancy will add a relaxing element to your wellness routine, and may bring benefits after pregnancy too. Remember to avoid any exercises where you lie on your belly or back, or twist your mid-section during Pilates. In yoga, you should additionally avoid back bends and any hot yoga routines. Inform the teacher that you are pregnant if it’s not a specialist class.
Take time to wind down
It’s common to have insomnia during the first trimester, so it’s helpful to have a routine for winding down after work and sleeping at night. Some things that often help are allotting yourself an hour or two to wind down and doing it at the same time every night. Activities like reading a book, meditating, or listening to a podcast can help you relax.Â
Herbs can also help you sleep — chamomile and lavender are both helpful for sleep and relaxation, and safe to consume during pregnancy, and a cup of herbal tea brings the added bonus of feeling like a relaxing ritual.Â
Organic supplements
Nourishing and supporting your body is important during pregnancy, and eating a well-balanced diet will give you many of the vitamins and minerals you need. It’s also advised that you take a folic acid supplement from before you get pregnant, all the way through your pregnancy (NHS). If you didn’t take folic acid before you conceived, you can begin when you find out you’re pregnant.
Taking a daily vitamin D supplement and avoiding cod liver oil, as well as supplements containing vitamin A or retinol, can be beneficial. You can also get vitamin D from oily fish, eggs, and red meat. Prenatal multivitamins will be formulated with all these considerations in mind. Another helpful organic supplement is ginger, which can help with nausea (Healthline).
The first trimester of pregnancy is different for everyone, but you can use these tips to help build a wellness routine that supports your body and mind during the early stages of your pregnancy. Stretching, resting, and taking organic supplements, as well as reducing stress, will all play a part in making this time as easy as possible.
