What your body needs during pregnancy

During pregnancy, your body undergoes complex changes as it creates new life. The extreme fatigue you feel is natural - your body is building bones and a new organ. Your hormones are changing your sense of smell, appetite, sleep patterns, emotions, and energy levels. These changes can be supported through proper nutrition, sleep, and movement.

Nutrition: Eat twice as good

While "eating for two" isn't entirely accurate, you are nourishing both yourself and your developing baby. Focus on eating nutrient-dense foods rich in micro and macronutrients especially folate, protein, vitamin D, iodine, iron, and Omega 3. Your caloric needs will increase with each trimester:

• 1st trimester: About 200 extra calories daily

• 2nd trimester: About 300-350 extra calories daily

• 3rd trimester: About 450-500 extra calories daily

Good Sleep

Hormonal changes may disrupt your sleep patterns, leaving you exhausted during the day yet restless at night. Prioritize rest whenever possible, including daytime naps if needed. Simplify your schedule by reducing non-essential commitments and appointments. While life's demands continue, remember that you often have control over how you allocate your time and energy. Be mindful of your limits and give yourself permission to slow down and recharge.

Move your Body

Daily gentle movement helps manage pregnancy-related discomfort and regulates hormones. Simple activities like walking, swimming, or prenatal exercises can strengthen your body and ease aches. Even when fatigue sets in, some movement can improve sleep quality and reduce stress by activating beneficial hormones.

Manage Stress

Stress triggers hormonal changes in our body - an evolutionary response for survival. During stress, our body prioritizes immediate action over essential functions like digestion and rest. While our ancestors needed this response for immediate dangers, modern life often keeps us in constant low-level stress.

Our body operates through two opposing systems: one managing movement and concentration, the other handling digestion and rest. These systems work in natural cycles throughout the day. When stress hormones like adrenaline and cortisol remain elevated without proper relaxation, our body's balance gets disrupted.

This balance affects our eating patterns too. Digestion requires 4-5 hours between meals to function properly. Constant snacking interrupts this natural cycle, keeping our body in an active state rather than allowing proper digestion. This can lead to blood sugar fluctuations, digestive issues, and increased stress on our body.

Finding stress relief strategies is very individual. Consider activities like nature walks, quiet moments with tea, gentle exercise, or spending time with loved ones. These activities can help restore balance and reduce stress levels naturally.

Summary

Remember, your body knows what it's doing. By providing it with the right nutrition, ample rest, and mindful movement, you're creating the perfect environment for your little one to thrive. Embrace this journey with confidence, knowing that every day brings you closer to meeting the precious life you're nurturing.