The following information worked really well for my first and so far my second pregnancy (4.5 months). I understand everyone is very different, but if you don't have medical complications restricting you, I would highly recommend giving these tip a try. The weeks I did not follow these I had less energy, felt bloated and was not as mentally sharp. I am shocked that my doctor rarely spoke to me about any of the following information, which I believe is so important.
WATER: I have a BKR 1L glass water bottle that does not leave my side. Yes, it's on the heavier side, but it will last forever.....It's worth the weight. The few days I forget to bring it with me, I hardly drink any water. Having a water bottle by your side is half the battle, the other half is actually drinking the water. I try to drink three to four liters per day, around 12 to 16 cups of water. I know it sounds like a lot of water but just try it for one week and see how you feel. There are so many health benefits to drinking water, pregnant or not.
Drinking water regularly while pregnant will help:
-acidity, heartburn & indigestion
-maintain body temperature
-prevent urinary infections
-ease constipation, hemorrhoids and *WATER RETENTION
*The more water you drink, the less water your body will retain. This is so important during pregnancy, especially during that last trimester. Water retention can cause swelling in the hands, feet, ankles and legs. If you are pregnant, water is not just your friend, it's your best friend.
2. MOVEMENT: I know the gym is most likely the last thing on your mind, but the benefits of moving especially in the 2nd and 3rd trimester are endless. Just focus on getting through the first trimester and when that 2nd trimester energy boost hits, start making movement part of your daily routine. I'm not expecting anyone to hit the gym seven days a week. Movement does not have to be going to a workout class, just be active and get your blood flowing for at least 30 minutes every day. Go outside and walk a mile, there is your movement for the day. Though, I would recommend getting in a good workout at least twice a week.
Exercising while pregnant:
-Helps reduce backaches, constipation, bloating & swelling
-Can prevent and treat gestational diabetes
-Increases your energy & improves your mood
-Helps you sleep better
-Improves posture & promotes muscle tone, strength and endurance
-May improve your ability to cope with labor (all of that pushing)
3. PROTEIN: While I was pregnant with my first, I worked with an incredibly intelligent Doula, Silvie Falschlunger, Ph.D, CCE,CD,CLC. She drilled it into my head that I needed much more water and protein (150g) than was recommended by the APA and I'm so glad I listened. When I made those changes to my diet, I not only felt better, but felt good knowing my growing baby was reaping the benefits. Pack protein into every meal of the day. This is crucial during the 2nd and 3rd trimesters, when your baby is growing the fastest.
lean meat, poultry, fish, eggs, milk, yogurt, tofu, lentils, peas, hemp seeds, quinoa, nuts
4. SLEEP: Especially during your first pregnancy!! I'm pregnant with my second and this one is not really an option any longer. I know it's easier said than done, but make sure to prioritize sleep while you can. Your body is working on overdrive and rest is crucial for both your growing baby and yourself. Somethings to help with uninterrupted sleep at night can include, a pregnancy pillow, not drinking water too close to bedtime and taking your prenatal vitamins in the morning instead of at night.
5. EAT WHOLE FOODS AND LOTS OF GREENS: This one's pretty simple. Try and pack extra whole foods into your daily diet. These are foods that come straight from the ground and are just pure whole foods. Think fruits and veggies.