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First Trimester Survival Guide 

Expecting Couple

The first 12 weeks of pregnancy can fly by for some without any pregnancy symptoms. For others it can be the most exhausting roller coaster filled with weeks of debilitating morning sickness. Remember that these early weeks are building a little human. From just a few cells clumped together to a whole tiny person with functioning organs in just 10 weeks! Your fantastic body is working overtime. It's incredible but you may be feeling the opposite, with no pregnancy glow in sight. For me this trimester made me so tired I was napping on the sofa by 3pm. Below are some helpful tips that could make this trimester more bearable. I got you!

 

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Low Energy 

  • Take supplements 

  • Check your iron levels: ask your midwife for a blood test 

  • Eat a balanced diet full of veg and fruit, reduce processed foods as much as possible

  • Listen to your body and rest, take a nap in the afternoon when you can 

  • Obvious I know, but getting an earlier night allows you to have 8-9 hours of sleep you may need 

 

Morning Sickness : nausea and/or vomiting in the day or night

  • Here is a list of ways to reduce nausea

    • ​Rest, hydration, eating ginger, acupressure wrist bands, distract yourself with exercise/ walking , eat smaller meals and more often, for more tips click here on my blog on Morning Sickness...HELP! 

  • Medication: if you are feeling overwhelmed please go to your GP and get medication to help treat your nausea and/or vomiting, don't suffer and be kind to yourself 

  • Hyperemesis gravidarum:  if the nausea & vomiting is excessive preventing you keeping food and drink down then you can be at risk of dehydration and weight loss, you will need to contact your midwife and may have to be admitted to hospital to have some IV fluids, the nausea & vomiting may not get better after 20 weeks and could last the whole pregnancy

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Support Your  Breasts

  • One of the first signs of pregnancy is sensitive or sore breasts and nipples. To help elevate the discomfort get rid of the wired bras and invest in non-wired bras or supportive vests. Choosing natural fibres like soft cotton or bamboo can reduce the nipple sensitivity. These non-wired bras can help with lymphatic drainage, so an added bonus. 

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Abdominal Pain

  • Most of the time it's just your uterus growing and ligaments stretching that gives you a short dull or sharp pain in your groin or abdomen. If the pain doesn't go away or becomes regular cramping/tightening or there is bleeding/spotting or you have any concerns call your GP or midwife. Wearing loose clothing can increase comfort levels throughout your pregnancy. I loved a floaty dress.  

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Peeing More Often

  • Yes, this unfortunately starts early on in pregnancy due to your hormone changes and your uterus pressing on your bladder as it grows bigger.  

  • If you have any of these symptoms you may have a Urinary Tract Infection (UTI)

    • Pain whilst urinating 

    • Flu like symptoms/ feeling unwell/ a temperature  

    • Lower back or pelvic pain 

    • Smelly urine or blood in urine

    • Nausea and/or vomiting 

    • Uncontrolled urge to urinate 

  • It's best not to ignore as it can increase your risk of miscarriage if left untreated. Contact your midwife or GP to test your urine and they may prescribe antibiotics. 

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Pelvic Floor Exercises 

  • The sooner you start the better. Ideally doing them x3 a day. Link it to an activity like making a cuppa.

  • A strong pelvic floor can prevent urinary incontinence (wetting yourself when you sneeze or jump) and vaginal prolapse later on in life. Your postnatal recovery will be easier too!

  • Here is a link to the free NHS pelvic floor app Squeezy

  • Click this link for more info, my blog Importance of Pelvic Floor Exercises

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Try Gentle Exercise 

  • A brisk walk in nature, yoga or a leisurely swim can promote better sleep and release feel good endorphins to help your mental well-being. 

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Feeling More Emotional 

  • Having huge amounts of different hormones racing through your body in pregnancy can make you feel more emotional. If however, you start to feel overwhelmed with anxiety or unusally low for more than a couple of weeks please seek support from your midwife or GP. 1 in 5 people experience anxiety and/or depression whilst pregnant. It can happen to anyone even if you have had no previous history of mental health issues.

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I hope you found this article helpful! 

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Cat

The Informed Birth Midwife

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