Pregnancy through the Trimesters
During pregnancy a woman’s body experiences biomechanical adaptions and change at a physiological level. There are many ways to support these changes through the trimesters.
Dr. Sam created a “pregnancy guide” of sorts to document her first pregnancy and the things she researched and did throughout to support her body, prepare for labor and delivery, and postpartum recovery.
First trimester can be accompanied by low energy levels and food eversions. Sticking to simple foods that are rich in nutrition is a great option, such as eggs, avocado, sour dough and butter. This gives healthy fats that can help aid in decreasing nausea symptoms. Lots of fresh air and natural sunlight (if the weather allows). Making sure water intake is high, as well as electrolytes (this helps with cellular hydration ((LMNT))). Continuing to remain active, Dr. Sam’s workout regimen looked like this: 4x week strength training, and walking a minimum of one mile daily. This can look different for everyone depending on what they enjoy and their activity level prior to pregnancy. A big component of first trimester is giving yourself and your body grace, it is adjusting to pumping twice as much blood and different levels of hormones circulating throughout your body. Supplements are also important during this time, sticking with or beginning a prenatal vitamin( containing L-methyl folate this is the best absorbed form of folate), magnesium( nerve function, muscle cramps, bowel movements, and sleep support), and beef liver (organ support) were Dr. Sam’s supplements of choice. Another component is mental well-being. Making sure your day to day life still includes small activities and or things that bring you joy. Journaling or meditation is a great skill to implement, focusing on feelings around this new phase of life, growing a deeper connection with yourself, and your baby.
Second trimester, this is often when women start to feel their energy levels returning, and up for a bit more on a day to day basis. This is a great point in pregnancy to up your workouts if you are feeling up to it! This may be accompanied with an increase in appetite. Dr. Sam focused on increasing daily protein intake, since amino acids are vital building blocks for cells and function. Continuing to be conscious of water intake and electrolytes (before and after exercise). Second trimester is also a great time to start incorporating more stretching and pelvic floor strengthening exercises. Journaling and or meditation can expand into more connection to baby and expressing potential fear or concerns about birth and parenthood. This is also a great time to spend quality time with your significant other. Planning dates, adventures, or whatever fuels your souls.
Third trimester- you have made it whoop whoop!! It is okay to slow down and for basic tasks to become more taxing, you’re growing a whole baby. Switching your focus from strength to stretching for pelvic floor exercises and if you have not yet- break out the yoga ball. The yoga ball is great to use anytime you are sitting for prolonged periods of time. It allows your pelvis at rest to be in a better position and baby to more properly engage with it. Adding in intentional exercises on the yoga ball daily such as circles (both directions), back and forth rocking (pelvic tilts), and deep lunges with your arms on the yoga ball to work on opening the pelvic bowl. Work outs and exercise will start to look different now, decreasing weight and listening to your bodies intuition is a must. Maintaining daily walking is a great goal as you progress further into the third trimester. Shifting your focus to resting and relaxation. This is also a wonderful time to begin birth affirmations, writing them down or recording them and listening daily. Another idea is listening to positive birth podcasts (Built to Birth, Evidence Based Birthing etc.). There are a lot of things you can do and or consume in the third trimester, such as dates, primrose oil, red raspberry leaf tea, and perineal massage. Red raspberry leaf tea has been shown to support uterine muscle strength. Dates are associated with helping ripen the cervix for labor and delivery. Primrose oil can help ripen the cervix and potentially decrease the length of the first phase of labor. Perineal massage can help stretch the perineal tissues to reduce trauma and potentially tearing during delivery. Consult your provider and do your own research to help decide what is best for you during pregnancy.
*This is not medical advice, just sharing what Dr. Sam did during her pregnancy.