How to Nourish Your Body Throughout Your Pregnancy

The beginning of pregnancy (especially if it’s your first!) is a very special time. But while you’re navigating the excitement of bringing a new life into this world, you may feel overwhelmed about how to best care for yourself. From wondering which vitamins to take to how you should adjust your workout routine, it can be… a lot. 

Below, we’re sharing a few tips to help you best nourish your body during this exciting stage: 

Focus on Prenatal Nutrition 
Your nutrition is probably one of the first things you wonder about when you find out you’re pregnant. What nutrients do I need? What foods should I eat? What foods should I avoid?

While your doctor can certainly give you guidance on the foods (and drinks!) you should be staying away from, this is a great time to focus on what you can add into your diet. We get the most nutrients from whole foods, so try adding things like leafy greens, broccoli, and berries into your diet for those vitamins, minerals, and antioxidants. Avocados are a great source of healthy fats, whole grains are packed with fiber, and eggs contain choline, which is a really important nutrient for pregnancy. 

Aside from making sure to fill your diet with lots of healthy foods, a good prenatal vitamin is essential. This ensures you get all of the nutrients you need for a healthy pregnancy and baby, while reducing the risk of complications. Folate in particular is important because it supports healthy brain and spinal cord development for your baby. 

At Standard Dose, we recommend the Rae Wellness Prenatal Capsules. Not only do they contain 800 mcg of folate, it’s also packed with vitamins and minerals, including vitamin A, C, D, E, B6, and B12, as well as zinc. 

Practice Movement That Feels Good To You
When you’re pregnant, you may find that the workouts you did pre-pregnancy feel quite a bit more challenging, or you may struggle to commit to your routine as you navigate what each trimester brings. Generally, you should be able to stick to your usual workout schedule in the first trimester, but exhaustion, nausea, and morning sickness may get in the way.

During this time, practice movement that feels good to you, and remember that some movement is better than no movement (even if it may not be the type that you’re used to). Consider taking long walks or doing a slow yoga flow on the days you don’t feel up a challenging workout, and be sure to be gentle with yourself throughout the process. 

Self-Care, Self-Care, Self-Care 
Each trimester can bring a new array of emotions, worries, and challenges, which means it's crucial to take time for self-care. Additionally, it’s recommended that pregnant people try to reduce stress as much as possible, and scheduling in plenty of time to nourish your body and mind can help you feel calm and centered.

Spend time outdoors (time in nature is proven to reduce stress and inflammation!), give yourself a few extra minutes to spend on your skincare routine, or take a soothing ritual bath. You can find a restorative blend for your next bath here, and we recommend the Skin-Replenishing Vitamin Bath from natureofthings for added skincare benefits. 

Stay Hydrated
Hydration is important always, but especially when you’re expecting, as water helps nutrients circulate in the body and aids digestion. For those who are pregnant, it also helps build new tissue, form amniotic fluid, and flush out toxins. Pregnant people need more water than they did pre-pregnancy, so you should aim for 64 to 96 ounces of water a day. 

This may feel like a daunting amount, but it’s definitely achievable when broken up throughout the day. A cute water bottle doesn’t hurt, either!

Prioritize Sleep 
If you’ve been following along for a while, you probably know that we talk about sleep often. That’s because it’s one of the most important factors in your overall health, energy, stress levels, and so much more. 7 to 9 hours is the recommended amount of sleep for adults, and the same goes for those who are pregnant. 

Try creating a soothing wind-down routine prior to sleep to ensure you get the deep, quality rest you need. It’s also recommended that pregnant people sleep on their left side. 

Whether you’re in the beginning moments of your first trimester or are farther along in your journey, nourishing your body and mind is key for both your health, and your baby’s. And while there’s plenty of information out there about the different things you should and shouldn’t be doing, it’s important to give yourself grace along the way. You’re going to be an incredible parent!

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