A normal pregnancy usually lasts about 40 weeks and is divided into trimesters. What is meant by the first trimester is the period of the first 13 weeks of pregnancy. During this period, the body adjusts to the new life that develops within it, and it is very important for the mother-to-be to take all necessary precautions to ensure both mother and baby are in the healthiest possible condition.
Step
Part 1 of 3: Visiting the Doctor
Step 1. Find a good doctor
If you haven't chosen an obstetrician (obstetrician/gynecologist) or midwife you feel comfortable with, start doing a little research or ask friends or family for a referral. Good prenatal care is very important during pregnancy, and you should choose a doctor or midwife who can make you feel comfortable.
Step 2. Schedule a prenatal visit
It is important to schedule a visit to the doctor once you become aware of your pregnancy. Research shows that women who do not receive prenatal care are at a higher risk of giving birth to babies with low birth weight and babies with poor health than women who regularly visit their doctor for check-ups.
Step 3. Know what to expect at your prenatal visit
In addition to confirming that you are indeed pregnant, the first prenatal visit usually includes various tests and examinations to evaluate your health condition as well as the health of the fetus. Prenatal visits will help you build a good relationship with your doctor. The first prenatal visit usually includes:
- Questions about your current and past medical history, including medications you are currently taking, smoking history, current and previous medical conditions, procedures, pregnancy and family history, including any inherited genetic conditions in family.
- Determine the date of the last menstruation to estimate the date of delivery.
- Physical examination, including a pelvic exam and Pap test.
- Examination to determine the presence of sexually transmitted infections.
- Weigh and take other measurements.
- Measuring blood pressure.
- Urine examination to determine protein and sugar levels.
- Ultrasound to hear the baby's heartbeat which often can't be heard until the fetus is at least 6 or 7 weeks old.
Step 4. Schedule a prenatal visit with your doctor in the near future
Even if your first prenatal visit goes well, it's important that you visit your doctor regularly throughout your pregnancy. Prenatal care usually consists of visits to the doctor once a month for the first six months, once every two months during the 7th and 8th months, and then weekly until you give birth.
Step 5. Talk to your doctor about prenatal checkups
Towards the end of the first trimester, the doctor may talk about prenatal testing to further evaluate the health of the fetus. You can decide which tests to have, but the results of the tests will help determine problems such as genetic disorders, birth defects or other potential disorders. Doctors recommend these tests so you can make informed decisions about the best health care before and after the baby's birth.
Part 2 of 3: Starting Healthy Habits During Pregnancy
Step 1. Stop habits that can harm the fetus
The most important step for you to get through your first trimester in good health and have an overall healthy pregnancy is to change lifestyle habits that are harmful and damaging to the fetus. Although many foods and behaviors are not recommended during pregnancy, the most important things to stop immediately are:
- Drinking all kinds of alcohol, which can cause birth defects, miscarriage, stillbirth, and low birth weight.
- Smoking tobacco products, which can cause miscarriage, stillbirth, and low birth weight.
- Using drugs such as cocaine, heroin, or methamphetamine even in small amounts can cause serious disabilities or be fatal for the baby. The effects of marijuana on the fetus are currently not fully understood, but you should also discontinue its use.
- Limit caffeine intake to one cup of coffee per day.
Step 2. Sufficient water needs
It is important to drink at least 8 glasses of water (240 ml each) every day to meet the body's water needs. Pregnant women experience an increase in blood volume as the body prepares itself to support the mother and fetus, and for that the body should not be dehydrated. Drinking plenty of water will also help reduce symptoms of fatigue, constipation, and premature birth.
Step 3. Begin or maintain a healthy diet
It is important to adopt a healthy diet during pregnancy because getting enough calories from healthy sources is important for maintaining the health of you and your baby. Some healthy eating tips to ensure you get enough of these important nutrients during the first trimester include:
- Eat nutritious food in smaller portions, but more often than eating “three times a day” as is generally accepted. This approach will keep blood sugar stable and help increase energy.
- Limit or completely stop consuming high-calorie foods that come from sugar or fat.
- Increase your intake of fiber, folic acid and iron by eating fortified grains and products.
- Consume lean protein sources such as poultry and fish.
- Eat foods rich in calcium and iron, such as green leafy vegetables.
- Choose fresh fruit that is rich in Vitamin A, vitamin C and potassium, such as oranges and bananas.
Step 4. Know the recommended weight gain
You may have a constant urge to eat in the first trimester, but don't use pregnancy as an excuse to eat whatever and whenever you want! Monitoring calorie intake is very important because recent research shows that overweight mothers can have a negative impact on the health of their children throughout their lives. While the exact amount of calorie intake is not the same for everyone, in general you can follow these weight guidelines:
- You should consume about 300 extra calories each day, and these calories should come from healthy sources.
- Normal weight gain for a healthy woman ranges from 10 to 15 kg overall during pregnancy.
- Overweight women should only gain about 4.5 to 9 kg overall during pregnancy.
- Underweight women or women carrying twins should only gain 15 to 20 kilos during pregnancy.
Step 5. Improve nutrition with supplements
Even if you eat right and eat good nutrition, it's important to make sure you're getting enough of the nutrients that pregnant women need. You should take a prenatal vitamin with folic acid content of at least 0.4 to 0.8 mg to help prevent birth defects such as spina bifida and anencephaly.
Step 6. Do exercise regularly
It is important to consult with a doctor about an appropriate exercise program, but pregnant women are usually allowed to continue their usual exercise program or start a moderate exercise program during pregnancy. Low-impact exercise such as walking or swimming on a regular basis is usually recommended. Some additional guidelines include:
- Avoid exercising in hot weather and as much as possible to avoid overheating.
- Be sure to drink water before, during, and after exercise.
- Make sure you do stretching and warm-up exercises to slowly increase your breathing and heart rate. Do the same at the end of the exercise.
- It's a good idea to do moderate exercise (you should be able to talk comfortably during the exercise) and stop when you feel tired.
Part 3 of 3: Coping With First Trimester Symptoms
Step 1. Deal with fatigue
Most women feel very tired during the first trimester and this is perfectly normal. This fatigue can even occur before the belly begins to grow or before you carry the baby's weight. Your body will go through various physical and hormonal changes, and you will need a lot of energy to adjust. To deal with the fatigue that occurs during the first trimester, try these tips:
- Set a sleep schedule, and stick to your bedtime. If your body is telling you to go to bed earlier than usual, stick to it. Get rid of unnecessary responsibilities, and enlist the help of others to do household chores.
- Take 15 minutes for a quality nap whenever possible. If you work full time, close the room door and lay your head down for a moment. If you're a stay-at-home mom, get someone to watch the kids for an hour, several times a week.
- Get enough water throughout the day and reduce your water intake a few hours before bed to help reduce your urge to urinate.
- Avoid heavy or spicy food at night to reduce heartburn and indigestion that will make it difficult to sleep. Also, don't drink too much at night, so you don't have to get up to go to the bathroom in the middle of the night.
Step 2. Treat morning sickness (nausea and vomiting in the morning)
Feeling nauseous during the first trimester is called “morning sickness”, but these symptoms can last all day. About 75% of women experience pregnancy-induced nausea during the first trimester of varying severity. Morning sickness usually goes away by the end of the first trimester, but until then try some of these remedies:
- Try eating small meals throughout the day consisting of bland foods, preferably carbohydrates, such as toast or saltine crackers. Take care that you are not too full or too hungry.
- Avoid heavy, spicy or fatty foods, and foods whose smells bother you.
- Using an acupressure bracelet may help relieve symptoms.
- Talk to your doctor about taking a vitamin B6 supplement in combination with tablet of Unisom at night, which some studies suggest can help reduce nausea.
- Ginger can also reduce nausea. You can take ginger in the form of tea, candy, or even supplements.
Step 3. Manage your stress level
It's natural to worry about what you're eating, your baby's health, how your life will change, and a million other things while pregnant. However, if you feel as though your stress and anxiety are starting to eat away at or interfere with your daily life, it's very important that you take action to deal with it. High levels of stress during pregnancy can increase the chances of premature delivery or low birth weight babies. To help manage stress levels at work and at home, try some of these stress relievers:
- Make reducing activities a priority, and start asking for more help from friends, family, and partners. Stop trying to do everything alone and start saying "no" to unnecessary activities.
- Practice relaxation techniques such as deep breathing exercises, yoga, or stretching.
- If you're feeling particularly stressed about certain aspects of pregnancy or childbirth, try joining a class or support group that addresses the issue. Learning more about it and hearing experiences from other mothers will help ease your anxiety.
Step 4. Talk to your doctor if you feel depressed
Diagnosing emotional disorders in pregnant women can be difficult because pregnancy causes so many similar symptoms, such as fatigue, changes in appetite, and trouble sleeping. However, research shows that about 33% of women experience clinical depression or anxiety disorders during pregnancy, but only 20% of them take medication. If you ignore these symptoms and don't seek treatment, you risk putting yourself and your baby at risk. Find a therapist who will help you use one of the following treatment options:
- Psychotherapy, such as cognitive behavioral therapy. In this therapy, expert therapists will teach you new ways to manage your thoughts and emotions.
- Add omega-3 essential fatty acids to your diet. These nutrients are found in foods like oily fish and nuts, and they can also serve as natural mood boosters.
- Light therapy. In this therapy the patient gets artificial sun exposure at certain times to help reduce symptoms of depression.
- Acupuncture, an ancient Chinese method that uses thin needles inserted into specific points to change mood.
- Antidepressant drugs.
Tips
Remember to take care of your teeth too. Make an appointment with your dentist for a dental check-up or cleaning during the first trimester. Your gums may bleed a little as a result of hormonal activity, and make sure you tell your dentist or healthcare professional that you are pregnant
Warning
- If you're feeling depressed or under a stress load so intense that it seems like you've reached the end of your defense, call your doctor and ask for a referral to a therapist. They will evaluate your psychological symptoms and provide treatment that can help you maintain a healthy physical and mental state during pregnancy.
- Call your doctor right away if you have bleeding, cramping, increased discharge or a foul-smelling discharge, have a fever, have chills, or feel pain when urinating.
