Thriving in the First Trimester

Tips for Thriving in the First Trimester 

The first thing to understand about your first trimester discomforts is there is a reason you are nauseous and have food aversions. One common food aversion is dark leafy greens. It is theorized by some that this is a protective mechanism, as greens contain a substance called oxalic acid. Oxalic acid binds with calcium, iron and magnesium in order to be excreted from the body. The body is very protective in the first trimester while working to establish a healthy pregnancy. We recommend not making the nausea worse by trying to “eat your greens”. Your appetite for vegetables will probably return by your 15th week. 

Exhaustion is experienced between approximately 4-12 weeks. This is when the pregnancy is establishing itself and your body is expending a lot of energy, wanting you to be down and resting. Pushing through the exhaustion contributes to nausea and headaches. Put your exercise regime on hold until the exhaustion lifts, allowing yourself to take the time your body needs to grow a human. 

Now is the time to get used to staying hydrated. This will be a new habit that you will find is essential for pregnancy and infant feeding. You now need about 2 liters of water per day, with added electrolytes. You also need to salt your food. Salt and electrolytes support your rapidly increasing blood supply and help prevent or lessen pregnancy headaches. 

The most important piece of advice that we can give you about self care in pregnancy is to trust your body. It will tell you what it needs. When the nausea, exhaustion and food aversions lift, that is your green light to get back to business as usual for the next phase of your pregnancy. If your life is hectic, try your best to schedule in 15 minute breaks or rest periods every 2-3 hours, which will help you get through the first trimester in a much more enjoyable way. We realize many people won’t be able to take off work or school, but being in a supportive environment that recognizes and helps you with your needs will also benefit them by making it possible for you to show up and not have to call in sick. 

Nausea Recommendations 

Check with your care provider if your prenatal vitamins are causing nausea and digestive upset. Consider finding an alternative like an herbal infusion drink until the first trimester nausea lets up. It is good to remember that supplements are called supplements because they are to be used in addition to good nutrition. If your supplements are making you feel so sick that you cannot eat food, they will not be doing the job that you need them to. If you do find an alternative source of prenatal vitamins in the first trimester, we do recommend staying on a folate (folic acid is the pharmaceutical form) supplement until 12 weeks of pregnancy, when the neural tube is completely formed.

• Let yourself rest.
  

• Eat often, snacking every hour or two. Low blood sugar = nausea and headaches.
  

• Protein load: Eat some protein every hour.
  

• Keep snacks handy for middle of the night wakes. Try sips of smoothie, cheese sticks, 1⁄4 of a nut butter sandwich and other easy to eat, simple snacks.
  

• If the smell of food cooking makes you nauseas, think of ways that you can be out of the house while someone else takes cooking duty, or possibly have food prepared at a
  friend or family member’s house. *Activate community!
  

• Sea ‘Acupressure’ Wrist Bands. These are used for nausea caused by travel sickness and often work for pregnancy induced nausea as well. Find them at your local drug store or online.
  

• Treat yourself to acupuncture. Acupuncture can do wonders to help alleviate morning sickness ie: all day sickness for some! Many cities have community acupuncture clinics and Chinese Medicine school clinics. These clinics are very low fee and sliding scale.
  

Your own personal comfort foods are often what you need:

• Baked potato / butter / sour cream
  

• Rice or polenta with preferred choice of fat such as ghee, butter, coconut milk, or stock
  

• Macaroni and cheese
  

• Toast with butter, ghee or nut butter and honey
  

• Akara and pap
  

• Sweet potatoes
  

• Oat porridge
  

• Oranges
  

• Bagels and cream cheese
  

• Tortillas with any topping that sounds good.
  

• Lassi
  

• Dates stuffed with ghee / tahini and topped with cardamon
  

• Smoothies with some fat and protein content: take a sip or two every hour to keep your stomach from going empty and to keep your blood sugar level.
  

• Lemonade (homemade or fresh, made from real lemons) add ginger (optional)
  

• Ginger: candies, teas, syrup with honey, capsules
  

• Mint tea
  

• Red Raspberry leaf tea
  

• Popsicles made from your favorite teas, juices, smoothies.
  

Tips

• Don’t stress: You will not harm your baby if what you can keep down is limited for the first 12 weeks. The health of the first trimester of pregnancy draws on the months before you even got pregnant.
  

• Eat every 2 hours: Graze! Low blood sugar = nausea and headaches; even in the middle of the night!
  

• Eat a little protein with every ‘meal’ or snack. This way you will easily reach your protein goals each day.
  

• Stay hydrated. If you find that you are vomiting excessively, do not hesitate. Call your provider. They may want you to come in to get hydrated with IV fluids.
  

Hyperemesis gravidarum (excessive vomiting)
There are times when pregnancy brings a condition with it called Hyperemesis gravidarum. Do not hesitate to get help if you have any of the symptoms listed below. The treatment usually includes an IV for hydration and anti-nausea medication.
“Hyperemesis gravidarum is extreme, persistent nausea and vomiting during pregnancy. It can lead to dehydration, weight loss, and electrolyte imbalances.”
“Morning sickness can cause decreased appetite, low level nausea, or vomiting. This is different from true hyperemesis because people are typically still able to eat and drink fluids some of the time.  Symptoms of hyperemesis gravidarum are much more severe.

They may include:

• Severe, persistent nausea and vomiting during pregnancy
  

• Salivating a lot more than normal
  

• Weight loss
  

• Signs of dehydration such as dark urine, dry skin, weakness, lightheadedness or fainting
  

• Constipation
  

• Inability to take in adequate amounts of fluid or nutrition
  

When to Contact a Medical Professional
Call your provider if you are pregnant and have severe nausea and vomiting or if you have any of the following symptoms:

• Signs of dehydration
  

• Unable to tolerate any fluids for over 12 hours
  

• Lightheadedness or dizziness
  

• Blood in the vomit
  

• Abdominal pain
  

• Weight loss of more than 5 lbs
  

Adapted from NIH: US National Library of medicine at medlineplus.gov