ABC for pregnancy
Understanding the First Trimester of Pregnancy: What to Expect and How to Care for Yourself
Pregnancy is a unique and exciting experience, but it can be confusing at times, especially when it comes to understanding pregnancy weeks and the various changes happening in your body. Here’s a comprehensive guide to help you navigate through your first trimester.
1. Understanding Pregnancy Duration
Pregnancy lasts about 40 weeks, or 280 days, calculated from the first day of your last period. However, healthcare providers often use lunar months (28 days) to calculate, which can sometimes lead to the mention of a “tenth month” of pregnancy. To avoid confusion, it’s best to think of pregnancy in weeks of gestation (SSW). Some doctors even specify the exact number of completed weeks plus days (e.g., SSW 28+4 means 28 weeks plus 4 days, which is the same as 29 weeks of pregnancy).
2. Breast Changes and Preparation for Breastfeeding
Hormonal changes during pregnancy prepare your breasts for breastfeeding. The glands in your breasts grow, leading to increased size. This growth may make your breasts feel fuller or more sensitive. To support this growth, it’s important to wear a well-fitting bra that helps support the changes in your body. Avoid harsh treatments such as washing your breasts with cold or alternating temperatures, as it can irritate your skin.
It is not necessary to perform any special preparation of your breasts for breastfeeding, such as massaging or other techniques that were often recommended in the past. However, regular check-ups with your doctor or midwife are important to make sure that any changes in your breasts or nipples are detected early. If you have flat or inverted nipples, a nipple form might be helpful to prepare for breastfeeding.
3. Nutrition in the First Trimester
In the early stages of pregnancy, you don’t need to eat more food than you did before, but your need for vitamins and minerals will increase. Your body requires higher amounts of essential nutrients to support the development of your baby. Focus on eating nutrient-dense foods that are rich in vitamins, minerals, and other essential nutrients like folate, iron, and calcium. These include vegetables, fruits, whole grains, legumes, lean proteins, and dairy products.
Your energy needs won’t increase immediately, but around week 13 of pregnancy, you will need an additional 250 kcal per day. This will increase again by week 28 to a total of 500 kcal more per day. This extra energy can be easily covered with small snacks throughout the day, ensuring a steady supply of nutrients. It’s essential to maintain a balanced diet, and it’s a good idea to discuss with your doctor whether you need to take supplements, particularly for vitamin D and iodine, to ensure both you and your baby are well-nourished.
4. Food Safety
During pregnancy, food safety becomes especially important. Infections and foodborne illnesses can affect both you and your baby. Pay close attention to hygiene when handling, preparing, and storing food. Here are some essential food safety guidelines:
- Avoid raw or undercooked meat: This includes dishes like steak cooked medium or beef tartare. Make sure your meat is fully cooked to avoid bacterial infections such as toxoplasmosis or listeriosis.
- Don’t consume raw dairy products or soft cheeses: Raw milk can contain harmful bacteria, so always make sure your dairy products are pasteurized.
- Avoid raw eggs or dishes containing them: This includes dishes like homemade tiramisu, meringue, and raw cookie dough, which may contain Salmonella.
- No raw fish or sushi: Raw fish and seafood can contain parasites or bacteria, which could harm you or your baby.
- No smoked or cured fish: This includes foods like smoked salmon or gravlax, which could be a source of harmful bacteria.
- Thoroughly wash fruits and vegetables: Always wash produce thoroughly before consuming, and avoid pre-cut salad mixes or vegetables from the supermarket, as they might not be thoroughly cleaned.
It’s also important to avoid unheated sprouts and raw or frozen berries, which can carry harmful bacteria. Also, avoid prepackaged sandwiches, open salads, or freshly squeezed juices from stores, as they can be more likely to harbor harmful microorganisms.
Lastly, certain types of fish, such as tuna, shark, swordfish, and halibut, contain high levels of mercury, which can harm the baby’s development. It’s best to limit or avoid these types of fish during pregnancy.
5. Folic Acid
One of the most crucial nutrients for a healthy pregnancy is folic acid. Adequate folic acid intake before and during pregnancy significantly reduces the risk of birth defects in the brain and spinal cord, known as neural tube defects. Folic acid should be taken as a supplement, particularly during the first few weeks of pregnancy when the neural tube forms.
You can also find folic acid in foods such as leafy green vegetables, citrus fruits, beans, peas, and fortified cereals. Make sure to discuss with your doctor how much folic acid you need to take to support a healthy pregnancy.
6. Hydration
Staying hydrated is essential during pregnancy to support the increased blood volume and amniotic fluid around the baby. It’s important to drink at least 1.5 liters (about 6 cups) of water per day during pregnancy. In the later stages of pregnancy or when breastfeeding, this amount may need to be increased. Other good sources of hydration include unsweetened herbal teas, and diluted 100% fruit juices.
7. Avoiding Harmful Substances
- No smoking: Smoking not only harms your health but also reduces the oxygen supply to your baby, which can result in slower growth and developmental delays. Babies born to mothers who smoke are often smaller and have a higher risk of respiratory issues.
- No alcohol: Alcohol consumption during pregnancy is linked to a range of birth defects and developmental problems, so it should be completely avoided.
- Limit caffeine: Limit your intake of caffeine, which can be found in coffee, tea, energy drinks, and even chocolate. High caffeine intake has been associated with a higher risk of miscarriage and low birth weight.
8. Medications and Vaccinations
Always consult with your doctor before taking any medications during pregnancy. Some medications are harmful to your developing baby, so it’s important to follow your doctor’s advice closely.
Vaccines: Generally, vaccinations with inactivated viruses are safe during pregnancy. However, live vaccines (such as for measles, mumps, or rubella) should be avoided. It is also recommended that pregnant women get vaccinated for whooping cough (pertussis) between weeks 27 and 36 of pregnancy to protect both mother and baby from this dangerous infection.
A new RSV (Respiratory Syncytial Virus) vaccine is now recommended for pregnant women, particularly those at higher risk of complications. RSV can cause severe respiratory issues in newborns, leading to hospitalization. Receiving the RSV vaccine during pregnancy helps provide immunity to your baby, protecting them from this serious infection during their first few months of life.
9. Travel During Pregnancy
While traveling during pregnancy is generally safe, long car rides should be avoided when possible, as prolonged sitting can cause blood circulation problems, leading to swelling or even blood clots. If you must travel, try to stop every hour to move around and stretch your legs. If you’re traveling by plane or train, try to walk around regularly to promote good circulation.
When traveling by car, always wear your seatbelt. Position the lap belt below your belly, and make sure the shoulder belt goes across your chest and to the side of your belly, as this is the safest position.
10. Sexuality During Pregnancy
Sexual activity is generally safe during a healthy pregnancy. However, it’s common for sexual desire to fluctuate, particularly in the first trimester when fatigue, nausea, and physical changes in the body may affect your libido. If you experience any complications like bleeding or pain, or if you’re concerned about anything related to sex, contact your doctor.
11. Exercise and Physical Activity
It’s important to stay active during pregnancy, as long as you feel comfortable. Low-impact activities like walking, swimming, and prenatal yoga can help improve circulation, relieve stress, and support your body through the changes. However, avoid activities that may pose a risk of injury, such as contact sports or exercises that involve falling or high impacts.
12. Dental Care
Pregnancy can cause changes in your gums, making them more sensitive and prone to bleeding. It’s important to maintain excellent oral hygiene during pregnancy. Brush your teeth and gums gently and thoroughly, using fluoride toothpaste, and floss daily to prevent gum disease and tooth decay.
13. Baby’s First Movements
Around week 20 of pregnancy, you may begin to feel your baby’s first movements, which are often described as gentle flutters or a soft tapping. As the pregnancy progresses, these movements will become more pronounced and can be felt more strongly. If you notice a sudden decrease in your baby’s movements, contact your doctor right away.
The first trimester is a critical time in your pregnancy, filled with many changes as your body adapts to the new life growing inside of you. By following these guidelines, staying informed, and maintaining regular communication with your healthcare provider, you can help ensure a healthy and happy start for both you and your baby. Stay proactive, stay healthy, and enjoy this special time in your life!