Pregnancy - The First Trimester

YOU KNOW you are pregnant but you don't feel pregnant at this stage. Many people just cannot take in the fact that they are pregnant and often take a second pregnancy test just to see that positive result AGAIN! - Sound Familiar?

Pregnancy can be quite daunting to begin with, after all you will be responsible for the care and nurturing of another human being. It can kinda feel a little overwhelming.

Joy and excitment can quickly turn to worry and concern.

Will everything be ok?

What should I do next? Should I tell someone other than my partner?

Relax, take a deep breath, all will be well and you will have a beautiful new baby at the end of nine months. The most important thing right now is to ensure optimum health for you and your baby.

YOU - Your health is especially important during this time as you have to look after your own health and well being and that of your unborn child. Proper nutrition is vital during this time and a healthy diet is a must. An iron supplement is essential and also extra vitamins.

First Lets Look At How Mum-To-Be Can Stay Fit And Healthy During Pregnancy

Confused about exactly what foods you should be eating during pregnancy? The first trimester is a period of rapid cell growth so it is particularly important at this time to ensure your diet is the best it can be.

The best pregnancy diet will stop food cravings

Prevent unhealthy weight gain

Support optimal fetal development

Keep your energy levels high.

The Fit And Healthy Pregnancy Guide

A Holistic Approach To A Healthy Pregnancy Program - Endorsed By Doctors And Midwives

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You need to look after yourself WELL during your pregnancy, the first trimester is the time to start as you mean to go on. If you are a smoker, this is the excuse you need to quit. Also avoid being around second hand smoke. Others things to avoid during pregnancy are -

Recreational drugs and alcohol. Whatever you eat or drink while pregnant, so does your baby. Some feel that it is ok to have a glass of wine now and again but for others, it is a definite no-no. Alcohol interferes with an unborn babies ability to get enough ozygen.

Caffeine or at least reduce your intake to around 200mg per day. Caffeine decreases iron absorption which is vital for normal fetal growth. Don;t forget tea, cola and other caffeinated drinks.

Cold or cough medicine, aspirin or any over the counter medication without first checking with your doctor.

X-rays make sure your doctor or dentist is aware you are pregnant.

Inhaling fumes from toxic chemicals such as paint, kerosene, bleach, asbestos and even household items such as perfume, hairspray and nail polish remover.

Junk Food including fried foods, sweets, biscuits and cakes. Basically anything high in fat and sugar. These are great foods for putting on additional weight and are of no calorific value to your growing baby.

Raw or undercooked meat and eggs in case of food poisoning. Watch out for egg-nog, hollandaise sauce, home-made ice cream and mayonnaise. In some countries, parma ham is a no-no.

Dairy prodcue Soft cheeses such as camembert, brie, blue and ricotta cheese should all be avoided, as should un-pasteurised milk from goats, sheep or cows.

Shellfish such as oysters, mussels and prawns unless they are part of a hot meal and have been thoroughly cooked. Other raw fish such as sushi and smoked salmon should also be avoided.

Artificial and refined sweeteners eg, Splenda, Sweet-n-Low, Aspertame, Nutra-Sweet, etc. They can increase your cravings for sugar and can also affect your baby's ability to regulate blood sugar negatively.

Highly processed foods like soy and food additives such as MSG which is bad for the nervous system.

YES - While you will get a lot of vitamins and minerals from the food you eat, during pregnancy, there are certain ones you need an extra supply of to aid with baby's growth.

Folic Acid - unable to be procuded by the body. Important in the production of healthy red blood cells which helps to prevent anemia. Vital during periods of rapid cell division and growth, especially during the first trimester. A daily supplement reduces the risk of neural tube defects, such as spina bifida and hydrocephalus.

Iron is essential for the normal growth and development of your baby. It is used to make hemoglobin, a protein found in red blood cells that carries oxygen to your organs and tissues. Now that you are pregnant, extra blood is required for your baby.

Prenatal vitamin supplement usually fortified with iron, folic acid and calcium. Your doctor or midwife will recommend a brand as they vary with the amounts of vitamins and minerals contained.

Morning sickness is not experienced by everyone during pregnancy, the first trimester runs smoothly for many lucky individuals who often sail right through the nine months without ever thinking about morning sickness.

Unfortunately though, nausea and vomiting are experienced by thousands of women and the exact causes are unknown. The good news though is that GENERALLY, it subsides around week 12 - 14.

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Tiredness - feeling unusually tired sometimes to the extreme is common especially during early pregnancy, mainly due to increased levels of progesterone. Rest when you can - as your pregnancy progresses, you will have more energy. Ensure you drink plenty of water. Low levels of iron can cause you to become anaemic which could be a reason for your feelings of exhaustion if they continue. Check with your doctor who can advise you.

Sore boobs - swollen or tender - normal due to the huge hormonal changes your body is undergoing. This is one of the more physical confirmations that you are pregnant as sore boobs are one of the first signs of being pregnant.

Need to visit the loo more often - due mainly to hormonal changes and more common during the first and last trimester. Try and reduce the amount you drink before bed time.

Mood Swings - due to changes in your hormone levels and a normal part of pregnancy. This is an especially explosive time emotionally, but it is only temporary.

Food Cravings - your body is working so hard on growing your baby and sometimes food cravings are a way for you body to indicate it requires extra sweet or salty food. Cravings for other items, both food and non-food may signal nutritional deficiencies, usually iron.

The Fit And Healthy Pregnancy Guide Can Help

Indigestion and heartburn - more common in the second and third trimester.

Low blood sugar - during pregnancy, the placental hormones increase normal blood sugar levels and as such, three times more insulin, the hormone responsible for regulating blood sugar is required. It is important for your baby's health to keep your sugar level under control and thus avoid the problems related to high blood sugar or diabetes. Avoid skipping meals or doing excessive exercise.

Constipation - caused by the hormonal changes and also increased iron in the diet can contribute. Drink plenty of water and eat more fibre to help.

The Aim Of The Essential Exercise And Birthball Program Is To Give You

• The healthiest possible pregnancy


• The easiest possible birth


• To get back in shape as quickly as possible after it's all over!

Sound Good?

The Essential Exercise And Birthball eBook For Pregnancy And Beyond

Sitting on a birth ball alone gives you support and forces you to use good posture. This makes your core muscles stronger and give your back much needed relief especially later in pregnancy. Statistics have proven that mothers who exercise regularly during pregnancy experience tremendous benefits.

Less risk of pregnancy induced high blood pressure

Less risk of pregnancy induced diabetes

Less chance of forceps or venteuse

A shorter time in labor

A faster return to pre-pregnancy weight

Tons of easy top tips for using a birthball during pregnancy.

All the latest pregnancy exercise safety guidelines and contra-indications
100 full colour images with easy to follow instructions.
Safe and fun exercises
DVD guide to pelvic floor exercises included

One major concern that all mothers will have thought about is the threat of miscarriage. Spotting or severe abdominal pain or cramping during the first trimester is a possible warning sign. Bleeding in the first trimester of pregnancy is not a good sign but a miscarriage is not always the result.

Cramping is experienced by many women and can be caused by many other things. Constipation or gas is a common reason for cramping. Your uterus is undergoing amazing growth and stretching and this is the usual reason for cramps. Though it can be quite uncomfortable, it is perfectly normal. If you are in any doubt and for your own peace of mind, talk to your doctor or midwife who can put your mind at ease.

Hopefully your first trimester is progressing nicely. You are in good health and both you and baby are doing well. Things to start thinking about in the future are

Baby names - everyone says there is lots of time to decide but sometimes you can go through 9 months of pregnancy and still be undecided as to what you are calling your new bundle of joy. Choosing a name is a bit responsibility so no harm in giving it a little thought at this stage.

What kind of delivery you want - do you want a home birth, water birth or are you happy to have baby in hospital?

Antenatal classes - look into registering for classes.