1ST TRI PRE

1st Trimester Prenatal

weeks 1-16

(Iyengar timing of trimesters is what I prefer to use for my approach to prenatal body work)

Read: Yoga Mama, Yoga Baby + Plant Fed Mama’s Holistic Guide. LOVED. Link in RESOURCES.

Twice as many blood vessels are being created in your pelvis right now.

Simply , incredible.

Fatigue

You will be TIRED. Even if you cannot nap, lie down + take a break. Get off your feet, so your body can concentrate on implantation.

Morning Sickness

Um, Mourning Sickness for me as I mourned my past of feeling good ;) . My nausea was 24/7. But truly, every birther + every pregnancy is different.

Super Human Smell

this is crazy: You will smell so many odors you never realised were present before. Good + bad.

Sore Breasts

Obvious one, but cannot hurt to mention just in case. your breasts may start to swell + become very sensitive/sore.

TRIGGER WARNING:

Disordered Eating/Body Dismorphia

I have been debating how to share this information as i am an eating disorder survivor + this triggers me, but Ibelieve this may help another during the pregnancy journey: at 6 weeks pregnany, I noticed an immediate change to my entire body. My muscles were less defined. There was a softness to my entire body akin to a protective bodysuit of fat. Felt like my body's way of protecting the baby - purely anecdotal, no studies to date.

Focus on Progesterone supporting foods to aid implantation.

Keep snacks on you to eat small meals + often. This helps when dealing with morning sickness.

HYDRATE

Keep a litre water bottle near by + refill often. Even if you do not feel thirsty: drink. Holistic Health Practitioner, Andrea Abenoza-Filard, recommends 2-3 L per day.

Protein

1.22g of protein per kg of your weight per day - essential for development of your baby + your own health.

Calcium

1200mg/day in food sources not a supplement - your bones/teeth are weaker right now as your baby is taking your calcium stores. Broccoli is a fantastic source of calcium - higher than any dairy.

Lean protein: chicken, beef, BISON, pork, tofu, tempeh, edamame, eggs, plant based protein powders

Progesterone Support: beans, broccoli, broccolini, Brussels sprouts, cabbage, cauliflower, kale, nuts, pumpkin, spinach, whole grains

Seeds - EFAs (essential fatty acids)
Coconut Fortified Yogurt
Fortified Plant Milk - Pea is super high in Calcium
Spinach+
Pumpkin Seeds, Butter + Protein Powder+
Strawberries, Blueberries, Blackberries, Raspberries, Cherries, Dirt Cherries, Gooseberries, Oranges, Pomello, Grapefruit++
Squash, Peppers, Carrots,++
Bananas, Apricots, Avocados+++

Ginger Tea* - in moderation
Holy Basil Tea - awesome for entire pregnancy, breastfeeding + post partum, in general**

+ Iron source: be sure to eat with vitamin C food source
+ +Vitamin C source
+++Potassium source
*Nausea relief
**Adaptogen - gentle hormonal support for your body that is safe for your developing baby

NB To keep blood sugar balanced: protein, fat, fibre + complex carbohydrate for every snack/meal. This will also aid in stabilizing cortisol which affects serotonin + dopamine levels in the brain.

Daily Prenatal Multi-vitamin: take on an empty stomach first thing in the morning in order to metabolize all of the nutrients available. The Iron can make you feel nauseous, so my pharmacist did say that I could eat something small to go along with it - just FYI.

Omega 3 - DHA 400mg is a MUST. Brain development for the baby + really good for your own brain.

Folates - MUST. 5mg if you are over 30yrs as this helps to protect your developing baby from neural defects - verify with your obstetrician. Folate can sometimes be easier to utilise minerally in most bodies as opposed to folic acid.

There is no right or wrong way to go about sex during pregnancy.

Of course, always check with your doctor about whether you, specifically, are okay to have sex. (see Pelvic Rest below.) But if your doctor has not told you otherwise, + your pregnancy is low risk, it is generally completely safe to have sexy time.

Pelvic Rest

Some birthers are put on 'pelvic rest', which usually means no vaginal sex because the pregnancy is considered high risk. Since you can achieve orgasm without penetrative sex, it is definitely worth clarifying what is off limits for your body with your obstetrician.

Due to my age, my pregnancy was considered high risk, but I was not put on pelvic rest + was absolutely allowed to have orgasms - thank freaking goodness. When I asked about orgasms causing uterine contractions preterm, my obst said, “are you going to control your desires in your dreams? No. You can still have orgasms.” : )

Increasing Estrogen + Progesterone

Increasing estrogen + progesterone levels in this trimester causes the nausea, the vomiting + the exhaustion. Increased sensitivity can make some birthers crave sex more, while for others, it is uncomfortable or too intense.

Possible Increased Libido

Some birthers may experience an increased libido, especially late in the first trimester. this is when the aforementioned hormones are high.

Also, you may feel more emotionally connected to your partner resulting in increased desire for partner.

Heightened Orgasms

Blood flow to the sexual organs, breasts + vulva are increased, which can heighten sexual pleasure. your breasts + nipples may feel larger or more sensitive. Personally, I could feel my entire uterus contract during orgasms - utterly wild.

Sensate focus

This is the act of touching or being touched. This practice encourages sensuality versus sexuality. You may be clothed or unclothed. Designate one partner to be the giver + one to be the receiver. From there, you might focus on how different touch at different tempos on different areas of the body feels.

Cuddling + Massage

Cuddling + massaging may be the intimacy that you crave or need instead of sex. There are no rules - just do you.

Extra Sensitive Skin

Watch additives in lubricants as they may irritate your vagina, perineum or anus. Here is my fave DIY lube that does not mess with my hormones.

Toys

Toys are totally fine to use, simply practice good hygiene with good quality products (glass or silicone). Thoroughly wash after each use. Be gentle at play as your senses are heightened now in your pelvis, vulva, nipples, breasts + anus.

Sex Positions

Sex positions suggested by sexologist Shanna Katz Kattari

From behind on all fours: use pillows, blankets, etc for comfort. BUT, some pregnant birthers with the curvature of the spine may feel the penis hitting the cervix, which can be uncomfortable.


Standing in front of your partner: with hands against a wall for extra support.

Climb on top, facing partner: Wide stance or lean back to get belly weight from tilting you forward. Plus, you can control vaginal penetration depth.

Floating Above: Done in bath with your partner holding you from below. Be mindful of lube as water is not lubricating.

Pregnant person sitting on a chair while partner pleases them: YAS. Best for relaxation as the pregnant body gets a literal rest.

Anal sex: Simply use lube if you are receiving. NB never anus to vagina or anus to mouth as that may spread bacteria causing pregnancy complications.

Side by side with pillows or towels as comfort props - pregnancy pillow comes in handy now as this Lessens compression on bump.

Oral Sex: standing up + leaning against a wall or lying on your side 3/4 with pillows: Receiving positions listed. of course you can give as well…You're growing a humxn, so I say RECEIVE. ; )

Contact your obstetrician if:

You experience bleeding during or after sex.
Your water has broken or you have leakage of unexplained fluid.
You have an incompetent cervix - cervix opens prematurely.
You have placenta previa - placenta covers part of all of your cervix.
You have signs of preterm labor or a history of preterm birth.

Completely normal to want absolutely nothing to do with sex at different points of pregnancy or even throughout the entire 9 months.

The key is to find something that works for you + your partner.

Be it sex or no sex.

Walk, Meditate + Breath Work

Watch 101s to deeply instill alignment as your body will be shifting it's center of gravity daily + you will need to be vigilant.

If you must move, sit down on a chair with a straight supportive back to do non-weighted arm work. There are very few videos for this trimester as I am a big advocate of safety first.

SO MANY CAVEATS TO MOVEMENT, SPECIFICALLY FOR THIS DELICATE TRIMESTER:

1. No running, jumping, leaping, etc - puts undue pressure on cervix to open (miscarriage).

2. No twisting, back bends, hyper extensions (Camel, Moon, sphinx, cobra, etc.) - thins uterine lining leading to miscarriage.

3. Compression of the abdominals (crunches, C spine, etc) - leads to dislodging implantation (miscarriage)

4. No wide leg positions, feet apart positions, deep squats or plies - puts undue pressure on the uterus along with encouraging the cervix to open (miscarriage).

5. No undue pressure on the pelvic floor by excessive standing, sitting or movements like the asana Viparita Karani (Legs Up The Wall). this type of movement, and variations of it, creates pressure on the uterus, which then can negatively affecT successful implantation (miscarriage).

6. Do not bypass the max heartrate your obstetrician gave you + be able to have a conversation EASILY if you choose to move, as in 0 loss of breath - protects the stress level of your baby.

7. If you choose to move, never do any exercise in an overly heated room. It can cause developmental problems for the baby as well as miscarriage, plus dehydration + fainting for you.

8. If you choose to move, never reach endorphine ‘high’ as that is dangerous for your developing baby.

NB

MISCARRIAGE CAN OCCUR FOR MANY REASONS + WILL HAVE ZERO TO DO WITH YOU OR ANYTHING YOU DID.

MANY BIRTHERS BLAME THEMSELVES WHEN A MISCARRIAGE HAPPENS, I AM GUILTY OF THIS.

I SHARE THE ABOVE INFO FOR THE SOLE PURPOSE OF EXPLAINING WHY I NO LONGER TRAIN BIRTHERS IN THEIR 1ST TRIMESTER OF PREGNANCY.

NB I am not an obstetrician nor a nutritionist nor a psychologist, I am a nerd. Please use the above info at your own discretion.

Never disregard seeking professional medical advice or delay in seeking it because of something you have read or seen here.