The first month of pregnancy is crucial for the fetus. The embryo forms during this time.
It is also during this time that the mother undergoes a lot of changes in her body. So, it is important that she eats a healthy diet.
- Get plenty of water
Your body needs water to function properly, but during pregnancy it’s double as important. It is essential for the delivery of nutrients and hormones to your baby, maintains an ideal level amniotic fluid and aids in the development of your fetal kidneys.
These needs will require you to increase your water intake each trimester. The American College of Obstetricians and Gynecologists recommends drinking one liter of fluid every 150 calories in the first trimester. This is equivalent to approximately eight standard 200-milliliter glasses water per day.
The second trimester, weeks 13-26, is the best time to increase your calorie consumption to approximately 340 calories a day. Additionally, you can add 1.5 mL of water per 150 calories. According to the ACOG, this is equivalent to approximately ten cups of liquid.
Drinking plenty of water will also help you feel more comfortable during this time of your life, since dehydration can lead to a variety of problems for both you and your baby. This can lead to constipation, fatigue, low blood pressure, and other problems.
To make sure you’re drinking enough, keep track of how much you’re drinking by using a water bottle and listening to your body’s cues about when it needs to be refreshed. You should continue drinking until your urine turns from clear to pale yellow, or you feel very thirsty.
Water is essential during pregnancy at all stages. However, it is especially important during the summer months. Hot temperatures can lead to heat exhaustion and dehydration, which can pose a danger for your fetus. Dehydration can also cause nausea, headaches, and vomiting. It can also affect your mood, memory, and mental abilities. If you have any questions about how much water you should be drinking, talk with your doctor.
- Eat a healthy diet
Your body experiences many changes during the first month. You might experience nausea, fatigue, and increased urination. Some of these symptoms are common, while others may be more severe for you and your baby.
Morning sickness, also known by nausea, is the most uncomfortable of all early pregnancy symptoms. This is caused by the pregnancy hormone, hCG, as well as the increase in fluids. It is especially common in the first trimester.
You can help this symptom by eating smaller meals more often and drinking lots of water. It is also a good idea to eat foods with anti-nausea properties like ginger and chamomile. For advice if your nausea is severe, consult your doctor.
Frequent urination is a sign that your kidneys are working extra hard to eliminate waste. To keep up with your needs, you may need to frequent the bathroom and drink plenty of water.
A healthy diet is important for pregnant women. It will help you lose weight as well as reduce your risk of developing chronic diseases.
Eat a balanced diet that includes whole foods including fruits and veggies, whole grains, and unsaturated oils. Avoid processed junk food and sugary snacks.
The nutrients in these foods help you and your baby grow strong, and they can help prevent pregnancy complications such as gestational diabetes or miscarriage. They can also reduce your chances of having a premature or low-birth weight baby.
High levels of calcium and protein are recommended. These are key for a baby’s bones, teeth and muscles. These nutrients are found in dairy products such as yogurt, milk, and cheese. They are also a great source for vitamin D, which is essential for the development of your baby’s bones and teeth.
- Get plenty of sleep
Women who are pregnant need to get enough sleep. This allows the brain and body to process information properly and allow for recovery from the demands of having a baby. Pregnant women who don’t get enough sleep are more likely to have mental and physical health problems, such as depression, attention deficits, memory problems, coordination problems, and falls.
Feelings like fatigue can also be caused when hormones change during pregnancy. In early pregnancy, levels of progesterone rise, which increases your body’s metabolism and energy needs. According to the National Sleep Foundation these changes can cause tiredness during the day and make it difficult to fall asleep at night.
Try changing your sleeping schedule if you have trouble falling asleep or staying asleep. You might try taking a nap in the middle of the afternoon instead of a long one at night, suggests Teresa Ann Hoffman (M.D. ), an OB-GYN at Mercy Medical Center.
Naps can help you fall asleep faster and feel less energized if you wake up in middle of the night. However, don’t nap too often or take too long — too much rest during the day can affect your sleep at night and leave you feeling exhausted during your daytime hours.
Many pregnancy symptoms can keep you awake at nights, including nausea, restless legs syndrome, heartburn, and nausea. These conditions can easily be treated by reducing caffeine intake and eating light meals and snacks. You can also use relaxation techniques before bed to help you relax and the right pillows to support your spine while you sleep.
You can also get more exercise throughout the day. For example, joining an antenatal yoga class can help you relax and stay fit during the day. The movement stimulates blood circulation and reduces stress, which can make you feel less tired.
- Exercise regularly
Exercise is one of the most important things you can do for yourself and your baby. It makes you feel more energetic and helps you regulate your weight gain. It can help you prepare for childbirth, ease your moods, and alleviate pregnancy-related pain.
The first trimester of pregnancy is a good time for you to start or re-initiate your pre-pregnancy exercise program. Research shows that even a modest amount of exercise — 150 minutes a week, if possible — can improve health outcomes.
You can do a variety of exercises during this period, including walking and jogging, yoga, Pilates, dance, aerobics or swimming. You might consider trying two to three spin classes per week, each lasting 30 minutes to an one hour.
Start by warming up and stretching before your workout. Ensure you drink plenty of water before and after your workout.
Avoid exercise that puts your body in an unbalanced position, such as lying flat on your back for long periods of time, because this can change your center of gravity and increase the risk of falls. Make sure you have the correct shoes and are aware of any changes in your joints.
It is a good idea for your first trimester to take a multivitamin. This will give your body all the vitamins and nutrients it needs while you’re pregnant.
You can start or continue exercising during the first trimester, but be sure to consult your doctor before you do. Some women are advised not to exercise during the first trimester, especially for those at high risk of preeclampsia, gestational diabetes, or perinatal Depression.
- See your doctor regularly
Regular visits to your doctor during pregnancy are one of the best things you can do for your baby and yourself. It not only helps your doctor catch any problems early but it also helps you stay well and gives you ample opportunity to ask questions about your body.
Your doctor will conduct a physical exam and ask about your medical history at your first trimester visit. She may also run blood screenings for infections such as rubella (German measles), Hepatitis A, and genetic testing to check if there are any inherited diseases.
Also, tell your doctor about any health conditions you may have such as high blood sugar or diabetes. These can affect your ability to have a healthy pregnancy and may increase your risk of birth defects or complications.
Your doctor will see you every two weeks from 28 to 36 weeks until your due date. Then, weekly until your due date. Each visit will include a weight check, blood pressure check and chance to listen to your baby’s heartbeat using a hand-held doppler.
Your doctor will also collect a sample of your urine for sugar and blood testing. This will allow your doctor to detect any potential problems during pregnancy, such high blood pressure or gestational diabetes.
Prenatal vitamins and iron supplements will be administered to you during your visits. These are important for you and your baby, so talk to your doctor about what type of vitamin supplements will be best for you.
You might experience common symptoms of pregnancy, such as morning sickness or bloating, in your first month. You might also feel more tired or sleepy than usual.