1st Trimester Tips
Everything you need to know to feel better, take care of yourself and enjoy this special start of your journey.
Morning Sickness
Tips to relieve nausea
and feel better.
Feeling queasy is very common in early pregnancy due to hormone changes. It usually peaks around week 9 and improves after week 12.
What’s normal
Some nausea or vomiting,
especially in the morning.
especially in the morning.
What can help?
- Eat small, frequent meals.
- Keep crackers or light snacks nearby.
- Drink water between meals, not during.
- Try ginger tea or lemon water.
- Get enough rest and avoid strong smells.
Why Am I So Tired?
Understand why fatigue
is so common.
Your body is working hard to support your baby’s growth, which can leave you feeling exhausted.
What’s normal
Feeling tired, sleepy and
needing more rest.
needing more rest.
What can help?
- Take short naps when you can.
- Go to bed earlier.
- Let go of non-essential tasks.
- Eat iron-rich foods to support energy.
- Stay hydrated throughout the day.
Bloating &
Body Changes
What to expect and how
to feel comfortable.
Hormone changes can slow digestion and cause bloating, constipation and breast soreness.
What’s normal
Bloating, gas, tender
breasts and mild tummy
cramps.
breasts and mild tummy
cramps.
What can help?
- Eat fibre-rich foods and fruits.
- Drink plenty of water.
- Move your body with gentle walks.
- Wear comfortable, loose-fitting clothes.
- Avoid lying down right after eating.
Emotional Changes
Mood swings, worry
and all the in-between.
Hormones can affect your mood. It’s normal to feel happy, worried, excited and overwhelmed — all at once.
What’s normal
Mood swings, sensitivity,
worry and feeling
emotional.
worry and feeling
emotional.
What can help?
- Talk to your partner or a loved one.
- Write down your thoughts and feelings.
- Practice deep breathing or meditation.
- Do things that make you happy.
- Be kind to yourself.
Nutrition & Food
Good nutrition supports
you and your baby.
Focus on
- Whole foods and balanced meals.
- Protein, healthy fats and complex carbs.
- Plenty of fruits, vegetables and calcium.
- Folic acid, iron, DHA and choline.
Vitamins & Supplements
Prenatal vitamins help fill
the nutritional gaps.
Recommended
- Take prenatal vitamins daily.
- Folic acid before and during pregnancy.
- Iron, calcium, DHA and iodine.
- Always check with your gynae.
Exercise & Wellness
Stay active and
feel your best.
Benefits
- Improve mood and sleep.
- Reduce aches and stress.
- Support healthy weight gain.
When to Contact
Your Gynae
- Heavy bleeding
- Severe pain
- Persistent vomiting
- High fever
Remember
Every pregnancy is unique.
Listen to your body, take one day at a time
and ask for help whenever you need it.
You’re not alone — we’re here for you!