The first trimester of your pregnancy is the first twelve weeks that you’re pregnant. It’s an exciting time, and many mothers — especially first-time mothers — wonder what they should and shouldn’t do during this time.

Your work as a new parent starts now. While you can’t protect against every complication, you can follow these helpful tips to have a healthy, happy first trimester.

The DO’S

Do think of food as fuel.

There’s no need to double your intake now. Instead of quantity, focus on the quality of your food, fuel your body with healthy food. if possible, choose organic food and eat from local food sources if you can. This limits your exposure to pesticides.

Do eat the plate of rainbow

Try to eat colorful foods. Reach for dark green spinach, orange carrots, red apples, yellow bananas, blueberries, etc. Brightly colored foods offer the most nutrients and antioxidants. 

Do focus on folate.

If you were not already taking folic acid supplements in advance of getting pregnant, start immediately. This helps prevent two common and serious birth defects: spina bifida and anencephaly.

Do take your prenatal vitamins.

Once your pregnancy is confirmed, your obstetrician will probably recommend you take a prenatal vitamin. They also provide the appropriate amounts of DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). These two types of omega-3 fats help your baby’s brain develop.

Do exercise.

Regular exercise helps you combat the fatigue and mood and hormonal changes that happen in the first trimester. It also helps prevent weight gain and battle insomnia.

If you don’t have regular exercise already built into your routine, there are several ways you can adopt a more active lifestyle, even during pregnancy. But before you begin any new exercise routine, contact your obstetrician, who can suggest options specific to your needs, considering your current state of health and what is best for your baby.

Do sleep.

Your body is going through tremendous changes and is developing an entirely new life-providing system for your baby. Take naps when you can. If you work, try scheduling a little bit of rest time into your lunch hour.

You may need to sleep more than you’re used to at night. Set bedtimes and stick to them to gift your body a solid eight to nine hours of sleep each night.

Do get a COVID-19 vaccine.

COVID-19 is dangerous to pregnant people and their babies. Pregnant people who get COVID-19 are more likely to need hospitalization and intensive care. They’re also more at risk for preterm delivery, stillbirth and pre-eclampsia.

Research has shown that the COVID -19 vaccine is safe for those who are pregnant, planning on becoming pregnant or want to get pregnant in the future.

Talk to your doctor about getting vaccinated while pregnant.

Do visit the dentist.

Teeth cleaning and dental X-rays are safe for pregnant people. In fact, it is advised to get oral health assessments during an initial prenatal visit and to encourage dental visits during pregnancy.

Do stay hydrated.

Hydratioin helps prevent preterm labor. It also helps prevent headaches, kidney stones and dizziness. If you’re already battling constipation and hemorrhoids, staying hydrated can help fight these conditions.

If your urine is light yellow to clear, you’re getting enough hydration. If it’s dark yellow, you need to increase your water intake.

Do make sure your medications are safe.

Many of the medicines you’ve been using even to relieve headaches may not be safe for you to take while pregnant. Before you take anything, always talk to your obstetrician before starting any medications, herbs or supplements.


Don’t smoke.

If you’re a smoker, now is the best time to quit. Quitting will give your health a boost and protect the health of your baby.

People who smoke during pregnancy are more at risk of miscarriage. Babies born to those who smoked during pregnancy are at increased risk for birth defects, premature birth, low birth weight and infant death, greater risk for learning disabilities.

Don’t drink alcohol.

There is no amount of alcohol that is safe during pregnancy. Drinking alcohol while pregnant can cause problems for a developing baby at any stage. This includes the days and weeks before a person knows they’re pregnant. Drinking alcohol later in a pregnancy can lead to miscarriage, stillbirth and fetal alcohol spectrum disorders (FASDs). Children with FASDs may have:

  • Abnormal facial features
  • Poor coordination and memory
  • Difficulty with attention
  • Learning disabilities and difficulties in school
  • Speech and language delays
  • Lower IQs
  • Poor reasoning and judgment skills
  • Sleep and sucking problems as infants
  • Vision and hearing problems
  • Problems with the heart, kidney or bones

If someone drinks during pregnancy, it is never too late to stop.

Don’t eat raw meat.

Pregnant people who eat raw or undercooked meat and eggs are at risk of contracting listeriosis and toxoplasmosis. These can lead to serious and life-threatening illnesses and can cause severe birth defects and miscarriage.

Cook your meat and eggs thoroughly before eating.

Don’t visit the sauna.

Avoid the sauna and hot tub. There is a risk of overheating, dehydration and fainting every time you use a sauna, whirlpool, hot tub or steam room.

Don’t drink too much caffeine.

Caffeine can cross the placenta and affect your growing baby’s heart rate.

Some research suggest that some caffeine is OK in the first trimester – up to about 200 milligrams a day or about two cups of coffe

Don’t overeat.

When that happens, the baby is at greater risk of obesity later in life. You will need additional calories in the second and third trimesters, but doctors disagree about whether you need any extra calories in this first trimester.

Eat until you’re satisfied and then stop.

Take care of yourself. Be sure to eat healthy foods, drink lots of water and get enough sleep.”




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