So after years and years of trying everything and hundreds of appointments – from acupuncture, fertility specialists, naturopaths, other non medical woo woo treatments, rounds of ovulation induction, mixing daily powders like a witch, swallowing unearthly amounts of supplements, surgery for fibroid removals, multiple rounds of IVF, sticking myself with needles (why is the Orgalurtran one so thick??) to the onslaught of last minute blood tests and vaginal ultrasounds, even my husband putting fertility stones under his pillow – we finally fell pregnant.
If you’ve been through any part of this journey, I see you, and I feel you.
And then suddenly, you land in the first trimester and think… what now?
Here are my top tips…
Any movement is good movement
There are so many amazing benefits to mum and bub with exercise during pregnancy. From reducing risk of gestational diabetes and pre-eclampsia to helping with labour and recovery. Why wouldn’t I want to get in on this? Before pregnancy, I pictured myself like the women on my Instagram reels – glowing, lifting weights, and looking strong. The reality? First trimester fatigue hit like a truck. After working all day, then cooking and having dinner, I’d crash. First trimester fatigue is unlike any other. A walk with the dog or a gentle home session was all I could manage, and I had to learn to be ok with that.
Be gentle with yourself – any movement is good movement.
I found the fatigue eased second trimester, and I hope it does for you too. Being gentle with myself and accepting a shift in my expectations helped considerably.
Enlist Help
Suddenly, the thought of cooking, eating, or even touching my most commonly cooked ingredient (chicken), made me want to vomit. My cooking repertoire shrank dramatically, and for weeks, the only thing I could stomach was Vegemite on toast (and not even the good kind of bread). My appetite disappeared, food choices felt limited, and I had no idea what to cook for lunch or dinner. I started panicking that bub wouldn’t be getting enough nutrients.
Throughout my fertility journey, I’d been working with a wonderful naturopath, and she has been an absolute godsend throughout pregnancy too — guiding me with dietary, supplement, and lifestyle advice to support both me and bub.
I can’t recommend enough enlisting the help of a naturopath or dietician along your journey, you don’t have to figure it all out on your own.
(I still haven’t eaten chicken in about 13 weeks, but have found a newfound love for sardines.)
Comfortable Sleeping
Later in pregnancy from 28 weeks it is recommended to sleep on your side (as sleeping on your back can compress major blood vessels and reduce blood flow to your uterus, increasing the risk of stillbirth). I am normally a side sleeper, but found my usual side sleeping positions starting to be uncomfortable, even early in pregnancy. So began a deep dive reading every review and reddit thread on the wide variety of pregnancy pillows available.
After hours on reddit, I stilI believe it comes down to personal preference for pregnancy pillow choice, but no matter what you end up going with (even if it’s just an extra regular pillow between your knees), here are some hints for positioning for a comfy sleep –
- When side sleeping, support your top leg — an extra pillow between your knees can help support the pelvis (especially if you are getting pelvic girdle pain!)
- Adjust your side position — you don’t need to be completely vertical. Rolling slightly a quarter forward or back can relieve pressure on the hips while still being safe for bub.(You might like to put something in front of or behind you to roll onto)
- Support your chest — hugging a pillow or placing one under your chest can offer extra upper-body comfort.
Constipation
Those changing pregnancy hormones are wild. I was so happy that my hair wasn’t shedding as much and ending up all over the house, but not so happy that my previously regular-like-clockwork bowels were not being as co-operative.
First-trimester constipation can happen for a variety of reasons — higher progesterone levels relax smooth muscles throughout the body, including those in the digestive tract, slowing digestion and making stools harder to pass. Changes to eating habits (often due to nausea or food aversions), as well as prenatal vitamins or iron supplements, can also play a role. Here’s some gentle bowel tips –
- Drink plenty of water — it sounds simple, but nausea and vomiting, or being super busy at work can make it easy to forget.
- Gentle exercise such as walking can help keep things moving.
- Eat a kiwi a day — it’s delicious and helps bowel function.
- Go with the urge and sit in the right position — use that 10–15 minute “golden window” to your advantage, and make sure you sit in the right position. Later in pregnancy, you might not need to elevate your feet on a stool if your bump feels cramped — just lean forward and rest your hands on your knees. [Here’s a whole blog just on this!]
If this isn’t enough to make a change and your bowels are making you truly miserable, please also reach out to your midwife, GP, obstetrician or anyone on your care team (including your pelvic health physio!) for some extra help.
But what about my pelvic floor?
For pelvic floor exercises, one size does not fit all. Based on your individual history, or any new concerns (like that new leaking after two weeks of nausea and heavy vomiting) during your pregnancy, what you need to focus on will be as individual as you. And don’t worry if you’ve never even thought about your pelvic floor before, many people don’t until they are pregnant!
I strongly encourage you to book your first pregnancy pelvic floor check now (it is usually scheduled after your 20 week morphology scan, so we are reassured there are no issues with your cervix or placenta). If you leave it too late towards the end of pregnancy it may not give your pelvic floor physio and you enough time to work on any concerns or issues you may need to focus on. And later on in the pregnancy you want to spend your pelvic floor appointments on more of the nitty gritty details like birth preparation and getting ready for bub. [Here’s what to expect during your first pregnancy appointment and the later birth preparation ones.]
If you notice any new pregnancy general body or pelvic pain or discomfort, please do reach out to your pelvic health physio as soon as possible, you don’t have to deal with these alone. As bub grows, your pelvis carries a changing load, and with the extra weight in your upper body from growing breasts, you may feel your upper back or ribs suddenly sore and stiff.
Congratulations again on your pregnancy, we are truly so happy for you. I understand how it may have been a difficult path to get here, or even be here with the challenges that come with first trimester. Know that what you are doing in growing a little one is truly amazing, and our team are here to support you through your whole journey.
Written by Tusanee Jierasak
