First Trimester Tips
First Trimester Tips: Easing Into the Journey of Pregnancy
The first trimester—those first 12 weeks of pregnancy—is a whirlwind of excitement, change, and a whole lot of new information. Whether you’re a first-time parent or adding to your growing family, the beginning of this journey can feel both magical and overwhelming. At Baby Bug, we know how important it is to feel supported right from the start. Here are some gentle, practical tips to help you navigate the first trimester with confidence and care.
1. Honour Your Body’s Need for Rest
Fatigue can hit hard in the first trimester, and there’s a reason for that. Your body is working overtime to support the development of a new life—hormones are surging, your blood volume is increasing, and your body is laying the foundation for the placenta. It’s no wonder you might feel completely exhausted.
This is a time to slow down and give yourself permission to rest. Say yes to early bedtimes. Take naps when you can. Lighten your schedule when possible. Rest isn’t laziness—it’s essential self-care during a crucial period of growth. If you’re working or caring for other children, even carving out 10–15 minutes to lie down, stretch, or breathe deeply can make a difference.
2. Nourish Yourself with Gentle, Frequent Meals
Nausea (often referred to as “morning sickness,” although it can strike at any time) is one of the most common early pregnancy symptoms. It can make eating feel like a challenge, but gentle nutrition is still important. Try eating small, frequent meals throughout the day to keep your blood sugar stable and your stomach from becoming too empty.
Bland, easy-to-digest foods like crackers, toast, applesauce, or rice can help. You might also find relief in pairing carbs with protein—think cheese and crackers, peanut butter on toast, or a smoothie with yogurt. Many people find ginger helpful; try sipping ginger tea, chewing ginger candies, or even diffusing ginger essential oil.
And remember: there may be days when your food choices aren’t ideal—and that’s okay. Eating something is better than nothing. Be kind to yourself.
3. Hydration is Your New Best Friend
Staying hydrated is crucial, especially as your body begins to work harder and your blood volume increases. Dehydration can lead to headaches, dizziness, and even worsen nausea or fatigue.
If water doesn’t sound appealing (which is common during this stage), consider adding a slice of lemon, lime, cucumber, or a splash of 100% juice to liven it up. Herbal teas like peppermint or raspberry leaf (check with your care provider first) can also be soothing and hydrating. Try keeping a water bottle nearby throughout the day so you can sip without thinking too much about it.
4. Connect With a Prenatal Care Provider Early On
Your first prenatal appointment is more than just a check-up—it’s an opportunity to build a care relationship that will support you throughout your pregnancy. Ideally, you’ll see your provider between 6 and 10 weeks for an initial intake and possibly an ultrasound to confirm your due date.
During this time, you’ll want to start (or continue) taking a high-quality prenatal vitamin that includes folic acid, iron, and DHA. These nutrients are especially important in the first trimester to support your baby’s brain, spine, and overall development.
Use these early appointments to ask questions, express concerns, and get clarity on what’s normal—and when to call. Knowledge is empowering.
5. Build Your Support Network (Yes, That Includes a Doula!)
Pregnancy can feel isolating at times, especially in the beginning when you may not be showing yet or haven’t announced it publicly. That’s why it’s important to surround yourself with support—people who can lift you up emotionally, practically, and physically.
Partners, family members, and friends are wonderful, but don’t overlook the value of a professional support person. Doulas provide continuous, unbiased care throughout pregnancy, birth, and postpartum. As your doula, I’m here to answer questions, calm fears, and offer tools that support your well-being, whether that’s relaxation techniques, informational guidance, or help creating a personalized birth plan.
You don’t have to go through this alone—and you don’t have to wait until your third trimester to reach out.
6. Give Yourself Permission to Feel Everything
The first trimester can bring a rollercoaster of emotions. One minute you may feel overjoyed, the next anxious or tearful for no clear reason. Hormonal changes are a big part of this, but so are the emotional shifts that come with new identity, responsibility, and uncertainty.
It’s completely normal to feel conflicted, especially if your symptoms are intense or if the pregnancy was unexpected. Try to give yourself space to process your emotions without judgment. Journaling, gentle movement, or speaking with a counselor or doula can be helpful outlets.
Your feelings are valid—and they deserve attention just as much as your physical needs.
7. Begin Dreaming of Your Birth Experience
Even though your due date may feel far away, now is a great time to start learning about your birth options. Begin researching care models (midwife, OB, family doctor), birthing locations (hospital, home, birth center), and support roles (like doulas or birth partners). Reflect on what a positive birth experience looks like to you.
At Baby Bug, I offer customizable birth plans that help you clarify your preferences and goals. We can talk through your vision, answer questions, and create a plan that centers your comfort, autonomy, and needs..
Every pregnancy is unique, and your first trimester experience may look different from someone else’s—and that’s okay. At Baby Bug, we’re here to support you through every milestone, with full birth support, postpartum care, infant massage classes, and more.
If you’re in the Saskatoon area and looking for personalized support, reach out—we’d love to walk this journey with you.
Hi, I’m Amanda, a doula based in the Saskatoon Area. I’m here to support you through your birthing journey and help you feel empowered every step of the way.
With love,
Amanda Dietrich
Let’s connect: