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The 1st Trimester… What do I do??????

physical therapy Feb 02, 2018

Yeahhhhhh! You just found out that you are pregnant. Maybe you were planning. Maybe you weren’t. Maybe you have been trying for a while. Irregardless… Congratulations!

Your body is about to experience the miracle that is pregnancy and I will say- it is pretty awesome! Some may beg to differ and to be honest, now that I am not pregnant, looking back I still think it is, although while I was pregnant (especially with my first) I am not sure I felt that way).
Your body is about to undergo some interesting changes and for some of you, you may not even have a clue! You may not have missed a menstrual cycle, you may not be having any symptoms, you may feel like “normal” like you always do. For some of us though it is not that easy. When that ‘all-day’ …I mean ‘morning sickness’ kicks in, it can kick your butt! Know that for every woman the symptoms can be different, so let’s look at a few:

  1. Morning sickness (for some of you, you may be sick all day). In severe cases some women have hyperemesis gravidarum which is more or less very severe morning sickness. Talk to your medical professional and let them know what is going on.
  2. Fatigue. You could very well feel like a walking narcoleptic
  3. Insomnia. Even though you are tired, you just can’t seem to sleep
  4. Frequent bathroom trips
  5. Tender breasts
  6. It may feel like you are having a period that doesn’t go away, so for some of you that have headaches, tender breasts, nausea with your cycles, you may very well feel the same.
  7. Decreased sex drive (well if you’re throwing up all the time I am pretty sure sex is not that high on your list).

This can make it very difficult to do much of anything…and I do mean anything. But what are some things that you can do to help during this time?

  1. Rest. Rest as much as you need to. Your body is going through changes so allow it time to recover each day.
  2. Try to stay active. I know this may seem like a contradiction to the first, but it isn’t, I promise. Yes, you may feel awful, but even if all you can do is walk, then do that. Try to incorporate at least 30 minutes of activity into your day. Now that being said, if your symptoms are really severe, then listen to your body and don’t try to over do it.
  3. Be mindful of what you eat and consider smaller portions. If you are having morning sickness or persistent nausea, you are not really in the mood to eat much. Consider more shakes, with nutrient dense ingredients (greens, fruit, protein) or consider snacking, smaller meals throughout your day. Also travel with snacks at all time. Have a few go to snacks that you keep handy at all times. If scents are a trigger of your nausea, then try bland foods.
  4. Don’t feel as though you have to do EVERYTHING! Utilize your community. For all of you super women out there, this will serve you well. It is okay to ask for help and call in the ‘cavalry’ if needed.

Some other things to consider are:

  1. The use of essential oils
  2. Meditation and breathing activities (we will highlight some of those in the next article)
  3. Support groups. No man is an island and there are many who have gone through something at least similar to what you are experiencing. Consider community groups or online groups such as meetups or Facebook groups. Talk to the healthcare professionals you see (OB, PT, Midwife, Doula) and ask for information.

It goes by faster than you think. Really! I know it may not feel that way when all you do is run to the bathroom to throw up but “this too shall pass”.

Congratulations and let’s prepare for this amazing little person(s) who is on the way!


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