Physical Activity In The First Trimester
It is very important to stay physically active during pregnancy. In this case, you should discuss exercise with your doctor and follow their recommendations.
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Give preference to walking, swimming, water aerobics for pregnant women, yoga, fitball workouts, and do breathing exercises.
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Exercise at a leisurely pace that is comfortable for you.
- Give up strength training and active sports.
Living a healthy life is crucial for normal first-trimester baby development.
Feel free to ask your doctor any questions and educate yourself with the articles by Flo, both on our website and in the app.
How Many Extra Calories Do Pregnant Women Need In The First Trimester
According to the Obstetricians and Gynecologists, a pregnant woman will need to aim to eat at least 2,000 calories per day, which perhaps could also increase as per the activity level of the mother-to-be.
This means, getting enough as three meals a day with a snack or two. However, if eating large portions is a problem, try concentrating on the qualities, such as the nutrients that will help both, you and the little one.
The Best Pregnancy Green Smoothie
What makes a great smoothie for pregnancy?
- Includes nutrients that are in increased need during pregnancy
- Includes mint and ginger both known to settle upset stomachs (youre welcome morning sickness!
- It is cold and creamy which makes it easier to stomach if youre feeling queasy
- You can prep this baby ahead of time to help you out when youre feeling tired! (see below for how to make your own smoothie pucks!
- And it tastes DELICIOUS!
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What Should I Do If I Think My Child Has Fas
Provinces and territories have resources for identifying children with FAS. If you think that your child has FAS, ask your doctor for an assessment or referral.
To determine whether your child has FAS, a doctor will ask questions about:
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whether you drank during pregnancy and how much
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how your child behaves
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how your child is doing in school and
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your childs learning problems.
Not all children exposed to alcohol before being born will have full FAS. But they may still have problems.
Children with partial FAS or other alcoholrelated disorders will also need support at home and school, similar to children who have FAS.
Lifestyle Tips For The First Trimester Of Pregnancy
- It is very important to give up smoking as well as to avoid passive smoking.
- Do not visit saunas: high temperatures adversely affect the fetus.
- Try to rest more and get enough sleep.
- Take medicines only if your attending doctor prescribes them.
- Try to avoid contact with people with acute respiratory diseases.
- Be careful when using household chemicals, give up repellents, self-tanning and other substances that may contain toxic components.
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Risks & Effects Of Drinking Wine While Pregnant
While complete abstinence from alcohol during pregnancy is recommended, the CDC states that about 10% of women report drinking alcohol during their pregnancies, but use may be even more prevalent than reported. Given the growing awareness of the risks of drinking while pregnant and the associated social stigma, women may be more likely to underreport or altogether deny any drinking.4
There may be a misconception that wine drinking during pregnancy is safer than liquor however, regardless of the type of alcohol, the baby is still exposed. Drinking any type or amount of alcohol can adversely affect a babys growth and development.5 Because no precise dose-response relationship has been determined connecting an amount of alcohol consumed to how the baby may be affected, conventional wisdom dictates that drinking any type or amount of alcohol be viewed as having the potential to adversely affect growth and development.4, 5
Prenatal alcohol exposure of any kind is linked to the following:4
- Preterm delivery.
Developmental Timeline Of Alcohol
Maternal consumption of alcohol during pregnancy can result in a continuum of embryonic developmental abnormalities that vary depending on the severity, duration, and frequency of exposure of ethanol during gestation. Alcohol is a teratogen, an environmental agent that impacts the normal development of an embryo or fetus. In addition to dose-related concerns, factors such as maternal genetics and metabolism and the timing of alcohol exposure during prenatal development also impact alcohol-related birth defects.
Fetal Alcohol Syndrome is the most severe collection of alcohol-related birth defects, and is defined by pre- and post-natal growth retardation, minor facial abnormalities, and deficiencies in the central nervous system . The effects of alcohol on prenatal development can include much more than those defining criteria, however, and prenatal exposure to alcohol can potentially impact normal development at almost any point in the pregnancy, from embryonic through fetal development.
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Undercooked Or Raw Fish
This one will be tough for you sushi fans, but its an important one. Raw fish, especially shellfish, can cause several infections. These can be viral, bacterial, or parasitic infections, such as norovirus, Vibrio, Salmonella, and Listeria.
Some of these infections may only affect you, causing dehydration and weakness. Other infections may be passed on to your baby with serious, or even fatal, consequences.
Pregnant women are especially susceptible to listeria infections. In fact, according to the Centers for Disease Control and Prevention , pregnant women are up to 10 times more likely to get infected by Listeria than the general population. Pregnant Hispanic women are 24 times more at risk.
This bacteria can be found in soil and contaminated water or plants. Raw fish can become infected during processing, including smoking or drying.
Listeria bacteria can be passed to your baby through the placenta, even if youre not showing any signs of illness. This can lead to premature delivery, miscarriage, stillbirth, and other serious health problems, according to the CDC .
Its definitely advised to avoid raw fish and shellfish, including many sushi dishes. But dont worry, youll enjoy it that much more after baby is born and its safer to eat again.
Which Teas Are Not Safe
Many herbs used in teas, when taken in large or medicinal amounts, can be harmful. Some may even increase the odds of miscarriage, early labor, or low birth weight.
Herbs that may cause problems include anise, ginger, lime blossom, rose hip, catnip, chamomile, comfrey, ephedra , European mistletoe, hibiscus, horehound, Labrador, lemongrass, licorice root, mugwort, pennyroyal, raspberry leaf, rosemary, sage, sassafras, stinging nettle leaf, vetiver, and yarrow.
Ginger is commonly used to ease morning sickness during pregnancy, and studies have shown its effectiveness and safety for this purpose. But there’s also some evidence that it may negatively affect fetal sex hormones. So before you drink ginger tea, be sure to discuss its benefits and risks with your healthcare provider.
Although some midwives use raspberry leaf to aid delivery, its effectiveness hasn’t been proven. It should be used only near term and under the supervision of a healthcare professional. Avoid the rest of the herbs mentioned above if you’re pregnant or nursing.
Note: You can still eat food that contains some of these herbs, like rosemary and anise, because the amounts used in food are generally much smaller than those used in teaand not as potent.
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What Should You Eat If Youre Struggling With Morning Sickness And Nausea
About 75 percent of expecting moms experience nausea, upset stomach or other morning sickness symptoms during the first three months of pregnancy. To try to ease the quease:
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Fuel up with frequent mini meals every few hours instead of trying to force three big meals a day. Going too long without eating may actually make nausea worse, as can eating large portions.
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Avoid spicy and very high fat foods, as these can lead to heartburn or stomach discomfort.
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Stick with cold or room temperature bland foods when you’re feeling most nauseous, such as cottage cheese or yogurt with fruit, string cheese with nuts or a mini bagel with nut butter. Hot foods are more likely to emit odors that may make nausea worse.
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Liquid or softly-textured meals may be better tolerated if your stomach feels upset. Try a homemade smoothie, oatmeal or pasta.
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Keep dry, easy-to-eat snacks on your nightstand and as an emergency snack kit in your purse or work bag. Graham crackers, pretzels and low-sugar dry cereal are prime grab-and-go picks.
The Benefits Of Pregnancy Safe Tea
Drinking tea offers more flavor variety when drinking water becomes wearisome. Tea also provides a lot nutritionally. Most black and green tea contain:
- Catechins
- Polyphenols
- Antioxidants
Its quite a list! And while the amounts you get may be quite small per cup of tea, every little bit helps. Imagine getting that extra boost of Folic Acid for your babies growing brain with your morning cup of black tea?
If you want to go the caffeine-free route with red and herbal pregnancy-safe teas you get a ton of antioxidants, iron, potassium, copper, zinc, magnesium, and is even given to people with lactose sensitivities as a source of calcium. Red bush tea also helps your body from becoming anemic because it helps it absorb iron better.
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What If I Drank Before I Knew I Was Pregnant
If you consumed alcohol before finding out you were expecting, try not to panic. ACOG reassures parents that “serious harm is unlikely if you drank before you knew you were pregnant.”
A baby’s major organs, including the brain, don’t begin to develop until about the fourth week of pregnancy, around the time you would miss your first period.
/8freshly Squeezed Fruit Juices
Juices and detox drinks are one of the most talked-about things today. While diets rave about the benefits of freshly squeezed and extracted juices, when you are housing a little baby inside of you, it is best to avoid all kinds of risks that come with unpasteurized drinks and juices. If untreated, harmful bacteria can find a way in and lead to problems like food poisoning, which can be very dangerous.
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What Nutrients Must A Mom
Here are the important nutrients to be consumed especially in the first trimester of the pregnancy:
1) Folic acid
Folic acid is one of the most essential micronutrients that are needed to be a part of the first trimester, as well as, prenatal nutrition in general. This is needed as folic acid, also known as vitamin B9 or folate, plays an important role to prevent neural tube defects.
Perhaps, if you are recommended to have at least 600 micrograms per day, have a daily prenatal vitamin with oranges, fortified breakfast cereals, strawberries, green leafy vegetables, kidney beans, nuts, cauliflower, and beets.
2) Protein
This is a key element for the development of the muscles in both the mother and the baby, supporting the growth of the uterine tissues. Pregnant women must aim for 75 grams daily by eating eggs, Greek yogurt, meat poultry, and chicken.
3) Calcium
Along with the other vitamins and minerals, calcium is vital for the growth of the babys teeth and bones. Therefore, since the little one will source calcium from you, consuming a good amount of dairy products in your diet, as if the calcium is less, it could result in brittle bones .
Try to aim for the recommended 1,000 milligrams daily through a well-balanced diet that includes milk, cheese, yogurt, and dark leafy greens.
4) Iron
The intake of iron is quite important as the blood volume tends to ramp up in order to meet the babys demand.
5) Vitamin C
6) Potassium
7) DHA
Ultimate Superfood Pregnancy Smoothie
A nutrient dense, ultimate superfood pregnancy smoothie with organic berries, greens, flax hemp meal and almond milk. Perfect for the first trimester when youre nauseous and cant keep anything down, for the second and third trimester when you feel like youre starving and want a healthy meal, and for postpartum when breastfeeding.
Look at me all 6 months pregnant! And drinking my ultimate superfood pregnancy smoothie.
You guys, I drink this smoothie every. single. day.
I never fully understood the meaning of hangry until I was in my 2nd trimester of pregnancy. My first trimester I had barely any appetite at all. Eating was a chore. Which was crazy because, hello, I love food. Most days I would just eat cereal, crackers, and this smoothie.
But around 16 or 17 weeks, I would go from not hungry to STARVING in a matter of minutes. Lots of snacking on granola bars and apples with peanut butter. Or sometimes, potato chips. Shhh. Dont tell anybody.
This superfood pregnancy smoothie has been such a saving grace for me. I have it everyday for lunch around 11am, and since it is so nutrient dense I dont get hangry anymore. Well, until 10 minutes before dinner time, when I need to eat. NOW!
My ultimate superfood pregnancy smoothie has all the nutrition I need
Organic Frozen Berries: I buy a bag of organic blueberries, blackberries and strawberries at Costco. Berries are packed with antioxidants, boost heart health and lower blood pressure.
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Dont Wait Until You Feel Thirsty To Drink
Once you feel thirsty, youre already slightly dehydrated. Dont let your body reach this point. Remember to drink throughout the day to reach the minimum eight cups of water necessary for a healthy body and a healthy pregnancy.Its important to drink plenty of water while pregnant in the winter, too. Drinking water during the summer takes very little effort because youre motivated to keep yourself cool. But during the winter, you may find it harder to drink enough water because temperatures have dropped. You may have a craving for warm liquids like coffee and tea rather than water. To satisfy these cravings, while at the same time getting the water you need, we suggest drinking warm water with a squeeze of lemon. Its nourishing and satisfying all at the same time.
Take A Few Sips Of Water Before Bed
Your body is slightly dehydrated when it wakes up after six to eight hours of sleeping. You cant prevent this from happening, but you can reduce the amount of dehydration and the impact it has on your body. We suggest drinking a small cup of water ten minutes before bed to keep your body better hydrated while you sleep. Even though your metabolism slows down at night, your body still needs water to function properly.The cup of water you drink just before bed can help your body process toxins that have accumulated in your body during the day. It can also help with the elimination of waste that your body produces through digestion and metabolism. Keeping your body hydrated while you sleep will also help boost your immune system by giving your cells the water they need to fight off infection and illness. Your digestive tract, your muscles, your skin, your immune system, and most certainly your baby can benefit from the cleansing and infection-fighting benefits that drinking water before bed can provide.
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Take Small Frequent Sips
For some reason, our stomaches simply cant handle a lot at once when we are pregnant. Think about how you need to eat now that youre pregnant. You cant eat a huge meal like you used to, you likely eat very small, frequent meals.
When it comes to drinking, its the same thing. Small, frequent sips are the best.
What Happens During The First Trimester
Your baby’s embryo will begin to attach to the uterine wall, and the following organs will form:
- The amniotic sac. This is a sac that fills with fluid and surrounds the fetus. This sac encases the fetus throughout your pregnancy. In addition, the amniotic sac helps to protect and balance the temperature of the fetus.
- The umbilical cord. The umbilical cord connects your fetus to the placenta. It allows blood to flow through two arteries and a vein. The blood that flows through the umbilical cord provides your fetus with nutrients.
- Placenta. This small, flat organ is unique to pregnancies and lies against the uterine wall. It separates your blood supply from the blood supply to the fetus. It is crucial for transporting nutrients and taking away waste.
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Why Do Some People Say That Drinking Small Amounts Of Alcohol During Pregnancy Is Safe Then
Studies into drinking alcohol in pregnancy have had mixed results. Some havent been able to find convincing evidence that drinking small amounts of alcohol in pregnancy is bad for your baby .
One review found that low-to-moderate alcohol consumption during pregnancy was linked with a slightly increased risk of having a small baby. But it couldnt prove that it affected birth weight or the risk of premature birth .
Because of this, some people have said there is no evidence to suggest that drinking small amounts of alcohol during pregnancy is harmful. But this is misleading. Just because drinking small amounts of alcohol might not harm some babies, it doesnt mean that there is no risk for other babies .
For example, its possible that the effects of alcohol use are different depending on how many months pregnant the mum is when she has a drink. Or it could depend on individual differences in how she metabolises, i.e. breaks down, alcohol.
It may also be the case that light drinking might result in more subtle effects that cannot be detected by small-scale studies.
More large-scale studies need to be carried out to look into the effects of light to moderate drinking during pregnancy. Until these studies have been done, the safest approach is not to drink alcohol at all.
