Hey mama! Whether you're just dreaming of a baby, freshly pregnant, or well into your third trimester — this easy pregnancy guide is here to walk you through all the stages of pregnancy with love, ease, and real talk. It's not overwhelming! It shouldn't be...but there are things you need to know.
Grab your favorite tea, cozy up, and let’s get into what you really need to know.
🌱 Preconception Health: Getting Your Body Baby-Ready
Even before the test shows two lines, there are steps you can take to set yourself (and your future baby!) up for a healthy journey.
Key Essentials:
- Start taking a prenatal vitamin with folic acid (400–800 mcg) daily.
- Schedule a preconception checkup with your OB or midwife.
- Cut out alcohol, smoking, and limit caffeine to under 200mg per day.
- Eat nutrient-dense meals: think leafy greens, berries, whole grains, and lean protein.
- Track your cycle to better understand ovulation and fertile windows.
- An app for ovulation tracking can work wonders (it did for me).
- Get moving: Gentle movement like walking or yoga boosts blood flow and lowers stress.
- Talk to your doctor if you have concerns.
🤰 First Trimester (Weeks 1–13): Hello, Baby Bump!
This trimester is all about forming new life — it’s exciting, but also full of big body changes and lots of emotions.
What to Expect:
- Morning sickness, fatigue, and food aversions are common, especially in the first tri when the body is forming the placenta! It's extremely hard work so take this time to rest as much as possible and stay hydrated.
- Hormone changes can cause mood swings. Find peaceful moments outdoors and in slowing your routine down.
- You might not look pregnant yet, but your body is doing a ton of work...it's okay to be exhausted and it is expected.
- It usually improves but talk to your doctor if you can't get over nausea.
- Talk to your doctor about managing headaches/migraines and taking medicines. They will tell you what you can and shouldn't do.
Must-Haves:
- Prenatal vitamins. Ginger tea or lozenges for nausea
- Hydration tracker bottle
- Comfy sports bras (your boobs may start changing fast!) - You do NOT need to invest in expensive bras...sometimes some quality sports bras are all you need. Avoiding underwires give your growing breasts room and the space to breathe and naturally adjust to changes.
- A pregnancy-safe skincare routine (avoid Retinol).
- Please talk to your doctor in regards to certain skincare and creams if you have questions.
🌸 Second Trimester (Weeks 14–27): The Sweet Spot
Energy tends to return, your bump starts showing, and many women call this their favorite trimester.
To-Do List:
- Schedule your 20-week anatomy scan.
- Start exploring childbirth classes or expectant parents classes while you have the energy and strength.
- Begin light prenatal workouts if doctor approved. Start to sleep on your left side.
- Shop for maternity leggings and a belly support band
- Moisturize that bump daily (hello, stretch mark prevention!) - use 100% shea butter or natural creams to keep your bump supple as it stretches.
Nourishing Essentials:
- Balanced meals with calcium, iron, and protein - smoothies are always a great option.
- Omega-3s for baby’s brain development. Keep snacks on hand for sudden hunger.
- Don't forget the water!
🌼 Third Trimester (Weeks 28–40+): Almost There!
You're in the home stretch. It’s time to prep your space, your body, and your heart.
Prep Essentials:
- Pack your hospital bag by week 36! This is a good time frame to get essentials in order and prep for what is next.
- Install the car seat by week 37.
- Wash baby clothes and organize your diaper station. Even a simple, inexpensive diaper caddy with diapers, diaper cream, and wipes will do...you can transport this around the house.
- Finalize your birth plan (flexibility is key!) Practice breathing and relaxation exercises.
Comfort Tips:
- Sleep with a long noodle pregnancy pillow.
- Elevate your feet to reduce swelling.
- Drink lots of water to stay hydrated.
- Wear loose, breathable clothes.
- Take naps when you can – rest is gold
💗 Postpartum Care: You’re a Mama Now
You’ve done something incredible. Now your focus shifts to healing, bonding, and adjusting to your beautiful new life.
Physical Recovery:
- Use peri bottles, padsicles, and sitz baths. I especially like witch hazel and Tucks pads for soothing.
- Eat healing, nutrient-rich foods like soups and bone broth.
- Rest as much as possible (accept all the help!)
Emotional Wellness:
- Baby blues are normal, but don’t hesitate to talk to someone if you feel down.
- Join a mom group or community (even online!).
- Set small goals for each day and celebrate the little wins.
- Try to focus on learning the new norm of slowing down, focusing on your baby, and being okay with the toys and mess that may sometimes be sprawled about...take care of those things when you find time throughout the day and before bedtime. Give yourself grace to take the time you need to find the routine that works best for you.
- Create a bedtime routine for the baby. This is included in emotional wellness because mama...you need time to adult and have me time. If your baby has been awake since early morning, a good time for bed is early evening. Do the same things like eat, bath, book, and a last milk feeding if needed and clean gums/teeth. This helps set your sleep journey for success and gives you the time you need to sit down and "adult".
Postpartum Must-Haves:
- Nursing tank tops and nursing sweatshirts for easy feeding.
- Supportive, comfy underwear.
- Snacks you can eat one-handed.
- Water bottle to stay hydrated while nursing.
- A soft wrap or baby carrier is essential for outings and keeping baby close.
Take a deep breath, calm the cortisol, and take peace in your pregnancy journey as you take it day by day. Follow routine checkups, eat well, find moments to walk and rest, and follow your gut instincts. Being prepared before baby arrives will ease your transition and know that, there is no manual to this! You just have to believe you can do this and never forget that the little human you are growing and will be raising loves you more than anything in the world. You got this mama!
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