I’m Pregnant, What Do I Do Now?

Are you pregnant or hoping to get pregnant? Wondering what to do after you get that positive test? You are not alone! Early pregnancy can be a very confusing and uncertain time. And on top of that, women don’t often share their news right away, so they’re left google searching for what to do next. In this blog, we hope to answer some of the common questions patients have about the first trimester and give you insight into what you can do to best prepare your body and baby for all of the exciting changes to come! 

Here are our top 4 considerations for the first trimester from a pelvic health specialist:

1. Start taking a prenatal vitamin if you haven’t done so already!
   • Prenatals containing folate help prevent neural tube defects. And since the neural tube can close before some women know they’re pregnant, it’s recommended to start taking a prenatal vitamin before you get pregnant if possible! This will also help build up your nutrient stores and get your body ready for the 9 months ahead!
2. Assemble your team of trusted healthcare providers.  Connect with your OBGYN/midwife as soon as possible to get the initial prenatal visit booked and answer any questions you may have. This is the trimester to build a relationship with the team that will eventually be delivering your baby, so make sure you feel comfortable, safe, and heard at every appointment!  Book an appointment with a pelvic health specialist! Now is the perfect time to get a baseline on how your pelvic floor is doing, and how your pelvis is aligned in relation to your whole body. Are your pelvic floor muscles resting at a normal tension or is there too much tension? Not enough tone? Can your pelvic floor muscles lengthen and relax? How are you breathing? What is your pelvic floor strength? These are all essential questions to answer this trimester as you prepare your body for birth. Our pelvic floor must be flexible AND strong. Any excess tension or weakness can cause pelvic pain, back pain, hip pain, or dysfunction further up the chain. Intervening now will get you on the right path to optimizing your chances of a successful pregnancy and birth, as well as keep your mind at ease knowing you are doing everything you can to take care of yourself! Don’t miss this important piece of the puzzle during a crucial time.  Book a dentist appointment! This one is often forgotten. Oral health is vital to the baby’s health as bacteria in your mouth end up in your bloodstream. The hormonal changes associated with pregnancy also can worsen gingivitis, plaque, and bad breath. Furthermore, research has shown that poor oral health is associated with complications like pre-term delivery. Brush, floss, and call your dentist as soon as you get your big news!  
3. Manage Stress. The 1^st trimester is a time full of uncertainty and a complete lack of control. It’s also usually many weeks before you can even see a baby on a scan! You may also be starting to think about what this pregnancy means for your relationship, your finances, or your work. It is normal to feel overwhelmed and stressed at times throughout your first trimester. However, it’s super important to manage stress as best as you can. Excess stress hormones like adrenaline and cortisol aren’t great for you or your baby. The more zen mama is the better!  If you are experiencing any worries or racing thoughts, write them in a journal. Putting them down on paper can help “release” them from your mind, and allow you to revisit them later. Journaling how you feel is an amazing tool and stress reduction technique that I recommend throughout your entire pregnancy.  Meditation is another great tool to calm the mind and body. Meditating creates brainwaves that calm the “fight or flight” part of your nervous system and activate the “rest and digest” system. Having these two systems balanced is key for optimal health and even more important during pregnancy!  Movement is another great technique. Clearing your mind and getting an endorphin release can improve mood and reduce stress. More on exercise below!
4. Stay Active. Movement and exercise are healthy for mom and baby throughout your entire pregnancy. The first trimester is a particularly difficult time for a lot of moms, and you may not feel like being active! It is ok to listen to your body and take time to rest. However, when you are feeling up to it, even brief periods of movement and exercise such as yoga, walking, or stretching can be very beneficial for the body and mind. Try setting small movement goals for yourself – 10 minutes of yoga here, a walk to run some errands there, taking the stairs instead of the elevator up a flight or two of stairs. Little changes add up over time! If you are one of the lucky ones breezing through your first trimester, it’s totally fine to continue doing the same exercise routine you were doing before. Do, however, listen to your body. There are a LOT of changes going on, and all the hormones flooding your body may leave you more fatigued than you’re used to! This is a good time to back off on the intensity and volume a little bit and see how you’re recovering between workouts. You may need an extra recovery day and some breaks throughout your usual workout!

Don’t hesitate to reach out if you’re pregnant or hoping to get pregnant and have questions! Our team of pelvic health specialists would love to chat with you and give you some guidance. It’s never too early to prepare your body for birth!