A Body-Partnership Pregnancy: First Trimester & Beyond THRIVING Guide
Everyone’s experience around pregnancy has its own hue.
For some it feels magical. For others, not so much.
And that’s okay. We are each permitted to have our own adventure with it.
In my experience, there has been blissful moments, but even deeper, it has rearranged me, from the womb out.
More than a human is growing.
This journey to motherhood is inviting me to know myself deeper, show up more for the daily needs of my body, and do a “clean house” in my relationships.
I believe too often, when pregnancy is discussed, the conversation is centered around: (1) how it “ruins your body, sex life, and zaps your pizzazz (think fatigue, shortness of breath while going up and down the stairs, and feeling like you’re going to vomit every time you lie down)” or (2) you’re going to “glow and sparkle” all the time, have soft luscious hair, and spend your days napping and nesting, in a state of constant bliss (if this has been your experience in pregnancy, power to you momma).
But where is the middle?
Where is the raw honest truth?
I don’t think pregnancy is all about “surviving,” nor do I believe it’s helpful to have the expectation that you must shine and shimmer the whole nine months.
My goal, during my first trimester, and in my second (at the time of writing this I am twenty five weeks pregnant), was to make contact with thriving as much as possible.
To show up to each day, and any discomfort or symptoms, with gentleness rather than resentment or frustration.
During pregnancy the body undergoes massive shifts, and could use an extra measure of consideration and love.
Whether it be the food I put in my body, the way I navigate intense emotions, how I move, or deal with relational challenges I’ve opted out of the “band aid” solutions and quick-fixes, and instead reached for the remedies that will provide deep refreshment for my cells and my growing baby’s.
Here are a few of the whole-body nourishment treasures I’ve collected so far on the shores of motherhood.
May they sprinkle more ease about you too, on this wild human-growing ride.
Food
Ahh the glorious first trimester.
Where all you think about is food, and yet, food feels like a complex math equation.
The mental deliberation about which foods SOUND tolerable, SMELL tolerable, will TASTE tolerable, AND not make it harder to poop the next morning (looking at you constipation).
And once you decide what you can eat, that’s just the beginning.
Now you must summon the energy to grocery shop, cook, and do post meal clean up.
It’s A LOT momma. I’m with you.
You’re not crazy.
Here’s some of what helped me navigate the first trimester food woes.
Try on what feels right for you, and leave what doesn’t.
Build a solid foundation of a whole foods/unprocessed nutrient dense diet, prior to conception
Start BEFORE baby.
A little bit about my story…
About a year and a half before I conceived, I came off hormonal birth control (HBC).
My period didn’t return for roughly nine months, after stopping the Pill. And when it did return, it was irregular.
Further testing revealed that I had post-menopausal levels of estrogen and progesterone – meaning hardly any of these important fertility hormones – and a significant amount of inflammation in my body.
These factors combined, resulted in a “Post-Pill” Polycystic Ovary Syndrome (PCOS) diagnosis by my naturopath.
To support my body during this time, I focused on consuming foods that would help boost the vitamins and minerals BC has been known to deplete, – b vitamins, vitamin c, vitamin e, and selenium, folate, and zinc – and aid in rebalancing my microbiome (chronic, severe, digestive issues is what prompted me to get off birth control to begin with, as studies have suggested a possible link between oral contraceptives and a disrupted microbiota).
Preconception/ Post-Pill Food Focus:
Organ meat, from grass-fed cows or bison
Organic Pasture-raised eggs
Wild caught fish (sardines, cod, and anchovies)
Pasture-raised chicken
Healthy fats- avocados, coconut milk, grass fed butter, ghee, olives, pumpkin seeds (sprouted)
Fermented foods- sauerkraut, organic fermented veggies, unsweetened coconut milk yogurt, organic pickles
Organic bone broth (enter code BONEBROTHWIRTH at checkout, for 20% percent off your first order)
Loads of organic veggies
In total, it was sixteen months post HBC use, before I conceived our miracle baby.
And while the journey to rebalance my body was frustrating, and discouraging, at times, as I wanted nothing more than to add another precious human to our family, in hindsight, I’m so glad my body had ample time to repair itself and build up a solid store of nutrients, prior to conception.
I believe this time between coming off HBC and getting pregnant, was key for me feeling strong in my first trimester, even with the ups and downs of food aversions, nausea, and digestive discomfort.
It was comforting to know that I was starting my pregnancy with my nutrient storehouses full, and so even if I ended up eating less due to queasiness, my body would be okay.
2. Find your safe foods and stick with them…until you can't
When I finally found a few items that I could stomach, I ate them on repeat, until I couldn’t, so I didn’t have to think so much about what to eat every day.
I lived on these cassava flour bagels, pasture-raised eggs (scrambled), and berries for breakfast EVERY DAY for the duration of my first trimester. This meal combo was the only thing that quelled my “morning sickness,” in those early months.
For a while, I also enjoyed plantain chips and homemade guacamole, to get me through the afternoons, when the nausea would ramp up again between lunch and dinner.
There were also many nights where the only thing I could keep down was shredded chicken simmered in bone broth.
But hey, since bone broth contains such a high concentration of nutrients, I never worried about the baby lacking anything they needed to grow, from this simple meal.
These were some of the “safe,” but still real, items on the menu for me, when the food going was tough.
3. Pair Meals with Walks
While this tip isn’t directly about food, it has been a game changer for me, in easing the tummy discomfort and nausea, often accompanied by meals, in pregnancy.
Especially in the first trimester, walking was my main form of daily movement.
The outdoor air soothed (and distracted me from) my queezies.
Usually, I would walk before breakfast (but after drinking 16 oz. of filtered water, with a dash of pink Himalayan sea salt, and a squeeze of lemon) to help my body wake up, get the digestive juices flowing, and to reset my circadian rhythm through exposure to full spectrum light.
Then, after lunch I would head out for a mid-day walk, and again after dinner in the glow of the sunset.
These three twenty five to thirty minute treks around my neighborhood, each day, were pillars of comfort for me.
Something to look forward to after the challenge of the nauseous-eat-nauseous again cycle.
Emotional Support
Talk to your people about how you’re feeling, throughout your pregnancy.
No need to keep your experience locked up inside, or isolate yourself from support, during this huge whole person transition.
I’ve been so grateful for the unique gift of having a dear friend share this journey alongside me, as we got pregnant about a week apart from each other.
She and I send voice messages back and forth, regularly, about the mood, body, and physical shifts brought on by pregnancy.
It’s a great comfort to know that I’m not alone, in this wild ride of “human growing.”
In the first trimester, it’s enough to try and wrap your mind around the fact that although you might not look any different yet, on the outside (okay other than the bloating maybe), something totally life altering is taking place in your womb.
Give yourself permission to need some safe souls to process this monumental moment with.
And if you don’t have any people directly in your orbit, find an online expecting mother’s group, where you can share in the experience of other moms-to-be, as well as share yours.
I’ve also found comfort, on the more challenging days, in simply letting my emotions flow, even when they feel more extreme than usual.
They are all there to be felt.
Pregnancy has helped me come to terms with crying at odd times (like while scrubbing the bathtub, prepping veggies for taco salad, in the parking lot of my bank).
No emotional constipation for me.
This is quite a shift from the pre-pregnancy me.
Before, hosting a tiny human, I didn’t cry easily, and definitely not in public.
But I’m finding so much freedom in choosing to show up for whatever feels are coming through, in the moment – keeping current with my emotions.
I’m sure this isn’t the only time you’ll hear this, but pregnancy, birth, and motherhood invite you to explore a new degree of surrender.
You’re welcome.
I don’t know about you, but I’ve spent most of my life avoiding “letting go” of anything.
I’ll admit it, I can be a bit of a control freak.
But pregnancy has made it much more difficult to stuff down the waves of intense emotions that, frequently, pulse through my body.
And that is medicine.
Surrendering to the flow of feeling is a passageway back to inner-calm.
I have to mention one caveat here, please take care to engage in emotional release in a manner that is safe for you and others (if there are others in the house, or wherever you are, when a flood of feelings wash up).
For me this looks like crying (tears are totally harmless), screaming alone in the car (also harmless), going for a walk, taking a hot Epsom salt bath, or laying down for a nap.
Personally, I’ve found that after the ripples in my internal pond have stilled (post-emotional release), it’s much easier to engage with the person or situation that triggered the disturbance within, in a way that is productive rather than reactionary.
Relationships
Let’s talk about the elephant in the room.
It’s not uncommon to experience changes in your relationships when you’re pregnant.
You’re not staying the same, so let go of the expectation that all your relationships need to look the same as they did pre-baby.
I’ve noticed that pregnancy has had a greatly clarifying affect on the relationships in my own life.
Meaning, I have a highly attuned radar for relational BS – I know what’s working and what’s not.
Momma, can you relate?
Whether it’s with my partner, family member, or a friend I’ve felt more compelled to speak up when something doesn't feel right, set boundaries, and ask for what I need.
Maybe it's some sort of maternal instinct kicking in, driving me to get my “relational house in order,” before the baby arrives.
Who knows?
But I consider this pregnancy “side-effect,” a gift.
Whether you're raising your baby solo, or with a partner, you’re going to need to get clear on what kind of support you desire for nurturing this new human life.
Explore what your core values are, goals, and the vision you have for the environment you’re bringing your child into.
As I think about my community, and who I want my child to grow up observing and emulating, there are some relationships that might not play the role they once did.
And that is okay.
Pregnancy has revealed a need for me to build new relationships with souls who embody the qualities I desire for my child to witness.
You don’t owe it to anyone, for them to be around your baby.
If your current social circles suddenly feel “off,” now that you’re growing a human, give yourself permission to look for some new friends.
Create the community around you that feels aligned for you and your baby.
Additionally, on this topic, my best advice, if you are with a partner, is to “go there.”
When the fears, worries, insecurities, and unsettling things come into the light, be honest about it with them.
Events that bothered me from three years ago, that I never felt comfortable bringing up with my partner before, made their way to the surface, in my first trimester.
While these conversations aren’t easy, they are well worth it, as on the other side, there is great healing and deeper trust to be had.
Allow this time of more emotional sensitivity (and I mean that in a good way) to guide you to the cracks in your “relationship garden wall,” that need sealing, or as has been the case in my relationship with my six year old stepson, break you open.
Him and I have STRUGGLED to bond, connect, and reach each other for the past three years, since becoming “family.”
There have been a lot of tears shed in the wake of rejection, jealousy, and fear.
It was “trigger city” over here for longer than I would like to admit.
But, in the past month or so, as my body is stretching to create room for this new little life within, so is my heart opening to see things with my stepson differently.
To see him differently.
And for the first time, I’m willing to embrace a new perspective.
There is less resistance in me now to things changing.
Because sometimes even what doesn’t feel good is “comfortable,” and so we just keep “making due” with a broken relational dynamic, instead of facing the discomfort of stepping into the unknowing of healing.
As you’re reading about my experience, what is coming up for you?
Is there a relationship in your own life, where you sense it’s time to shed old ways of operating that no longer feel right, and open up to the beauty of new sprouts of love and understanding?
If so, follow that nudge.
First Trimester Supplements
While I’m in no way recommending you take any particular supplement, as I don’t know your specific body and pregnancy, I wanted to share, from my experience, which supplements were soothing and supportive for me, in my first trimester.
As always, please consult with your prenatal support team/midwife/or practitioner regarding which supplements make sense for your particular needs/situation.
Magnesium
In my first trimester, this mineral was (and still is) a LIFESAVER, in regards to keeping my bowels moving.
Magnesium helps support smooth muscle contractions in your intestines (which is necessary to keep you out of a constipation crisis).
My favorite form of magnesium is Bisglycinate.
Why?
Magnesium Bisglycinate is bound to the amino acid glycine, which helps to enhance its bioavailability, and absorbability, by the body.
Oftentimes, the forms of magnesium you’ll find at your local grocery store, are magnesium citrate or oxide, which are going to pass on through the body more quickly, with a much lower absorption rate (meaning you’re not going to get as many of the benefits from the mineral).
I typically take it in powder form, right before bed, mixed with water. This is the brand I use.
Probiotics
In my experience, probiotics are also an all around “win” while growing an angel baby.
Research has shown that they may help to improve digestion (constipation), support mood balance (give me all the inner-Zen tools), as well as promote healthy immune function (goodbye pregnancy colds).
One of the brands I love is Just Thrive probiotics.
But not all probiotics are created equal.
This probiotic formula has been specially designed to survive the acidity of the stomach, and get to your intestines (where you want them to be) intact, unlike many of the other brands on the market.
Use the code: wirthwellness at check out to save 15% on your first order.
Prenatal Vitamins
It’s a good idea to start taking a prenatal vitamin anywhere from six to twelve months prior to conceiving.
However, since not all babies come when we’re expecting them (yep that would be the case for me), starting a high quality prenatal after you see those two life-changing pink lines on your pregnancy test, can still be supportive for you and your baby.
Look for a prenatal vitamin that isn’t full of all the junk – fillers, preservatives, and sugar – and contains the nutrients choline and folate, as these are critical for fetal brain development.
Check out this helpful guide from Lily Nichols RDN, for recommendations on which prenatal vitamins are worth your dollar.
Collagen
Last but not least, collagen can be a great addition to your first trimester supplement regime.
Collagen promotes skin elasticity (hello blooming belly, thighs, and boobs), optimal gut health (which IS key for overall body harmony), and joint/ligament/bone health (calm round ligament pain in pregnancy).
Source matters when it comes to supplemental collagen.
Ideally your collagen would come from grass-fed/pasture raised cows or chickens, or from wild caught fish.
I love this brand. Enter the code: WIRTHWELLNESS to save 15% on your first order.
Favorite Books/Other Resources:
I’m a total nerd when it comes to health, nutrition, psychology, and approaching parenthood from the most holistic and conscious perspective.
Reading books, listening to podcasts, or watching educational content on YouTube is my JAM.
Below, you’ll find some of my favorite resources pertaining to everything from preconception preparation, experiencing a vibrant/healthy pregnancy, relationships and pregnancy, natural birth, and gentle parenting. Enjoy!
Books:
The Fifth Vital Sign by Lisa Hendrickson Jack
Beyond the Pill by Dr. Jolene Brighten
Real Food for Pregnancy by Lily Nichols
The Awakened Family: A Revolution in Parenting by by Shefali Tsabary Ph.D.
The Book of Awakening: Having the Life You Want by Being Present to the Life you Have by Mark Nepo (Mamma’s, this book is the first thing I read in the mornings over breakfast, to set the tone for the day. It’s been MEDICINE during my pregnancy, I couldn’t recommend it more.)
Getting to Zero by Jayson Gaddis (Don’t forget to prepare for how your relationship with your partner, if you have one, will shift post-baby and to invest now, in supporting its strengthen)
Podcasts/Videos:
The Relationship School Podcast
The Primemester to your Superbaby with Dr. Cleopatra Kamperveen- on the Be Well by Kelly Podcast
Interview with Brooke Boskovich- on the Be Well by Kelly Podcast
Healing Hormonal Chaos with Dr. Aviva Romm- on the Be Well By Kelly Podcast
How To Have An Ecstatic Childbirth with Dr Sarah Buckley
Conscious Parenting & Healing Your Inner Child with Dr. Shefali
How to Treat PCOS Naturally with Dr. Felice Gersh (Video)
A gentle home water birth (Video)
Everything You Wanted to Know About Hypnobirthing Childbirth Preparation Classes by Bailey Gaddis (Video)
Bailey Gaddis Home Birth [peaceful] (Video)
My Positive Birth Story…by Bridget Teyler (Video)
Summing it All Up
So there you have it. My best insight, thus far, for THRIVING in your first trimester and beyond.
To make this human-growing-thing, transformational, healing, and deeply nourishing.
Your pregnancy doesn’t have to fit any mold or meet anyone else’s expectations.
I believe, the most important thing, is showing up for your experience with curiosity, and an openness of heart and mind.
Allow the passageway into motherhood to rearrange all that it’s meant to, in you.
Receive it as an opportunity to step more fully into who you’ve been all along.
Xoxo,
-E
Please Note the Following Disclaimer:
By consuming the content of this post, you understand that the topics discussed are intended, solely, for informational purposes. The information provided is not a substitute for professional medical advice, diagnosis, or treatment and should not be relied on as such. In reading this material, you also agree that Wirth Wellness is not responsible for any outcomes or decisions you make, relating to any information presented in this post or others.
