Pregnancy during the trimesters: what to do to experience it as peacefully as possible?

Pregnancy, this great miracle of nature where we carry life within us for 9 months! 9 months during which each woman has the opportunity to improve her health to give the best to her future child. Because yes, it is now indisputable that the baby feels in utero the emotions of his mother and that the latter's diet will have an impact on the health of the future infant, now and for his entire life (intestinal microbiota, good development of the brain, vital organs, etc.).

In reality, when we carry a child, every daily action will influence their physical, physiological and emotional health. Let's discover together simple actions to implement on a daily basis as the trimesters go by.

Pregnancy during the trimesters: What to do to experience it as peacefully as possible?

First of all, it is important to know that pregnancy brings about many physical, physiological and emotional changes. The woman's body is disrupted by these changes (weight gain, appearance of stretch marks, emotional imbalance, back pain, etc.).

This is why it is interesting to prepare for pregnancy . Even before the conception of the child, it is important to prepare your body to welcome this little being who will stay for 9 months in our belly. By preparing for pregnancy, we fill any deficiencies, we prepare ourselves psychologically for the changes in body and life.

Before pregnancy, pay attention to your intake of vitamin B9, which is folic acid. This vitamin plays an essential role in the production of genetic material (DNA, RNA) and amino acids necessary for cell growth, which explains why it is essential during the different phases of life. It is also essential for the development of the embryo's nervous system. Among many other essential roles within our body, vitamin B9 is necessary for the production of new cells, hence its importance in the development of the fetus. A deficiency of this vitamin could lead to malformations.

Among the recommended foods, vitamin B9 is naturally found in egg yolk, shallots, green leafy vegetables (watercress, broccoli, spinach, beetroot, chard), and fresh asparagus.

The first quarter

During the first trimester , the pregnant woman may be subject to nausea and vomiting. Nausea is a response to these physiological changes, an intelligent life force. The body adapts and tries to detoxify itself from accumulated toxins that may be harmful to the baby. They are of course also due to hormonal upheavals and deficiencies in vitamins B6, iron, magnesium and zinc. What natural solutions are available to us to limit the effects of this nausea?

In case of repeated nausea, drink ginger or lemon balm herbal teas as much as you want during the day. These plants have antispasmodic effects and will alleviate the symptoms of nausea.

On your plate now, focus on fresh fruits and vegetables! They will give you all the vitality you need to fight nausea and shine during these months of pregnancy! The key is a radiant complexion and renewed energy!

Also add fresh basil to your dishes. This aromatic plant with a captivating green color with antispasmodic properties and a real digestive tonic will alleviate your nausea. And then, stay hydrated (even more so during pregnancy), and obviously avoid any food that is too fatty and too heavy to digest.

Other discomforts may appear during the first months of pregnancy. Following the sharp increase in progesterone levels, the fatigue is felt and the transit is slowed down .

To limit these effects, focus on a diet rich in fiber through a significant intake of fresh fruits and vegetables. Opt for naturally laxative fruits such as apples, prunes, grapes, figs).

Also consider legumes and cold-pressed virgin vegetable oils such as flax or olive, for their slightly laxative effects. Thanks to a new optimal transit, you will also feel less tired. Everything is linked.

Throughout pregnancy , also consider continuing or integrating a physical activity. Of course, we are not asking you to run a marathon or lift 100kg on the squat bar, but simply to practice gentle but regular exercises. They will improve your posture, tone your muscles (which is not insignificant when carrying the weight of pregnancy), avoid cramps and lower back pain, promote blood circulation (= fewer venous complications, which are recurrent during pregnancy), avoid excessive weight gain and allow better functionality of the perineum after childbirth. In addition, regular physical activity will give you a moment of relaxation and connection to your body. A feeling of kindness towards your changing body will emanate from you. You will feel more serene, more peaceful and therefore more confident to carry out your pregnancy. We recommend walking, swimming, yoga adapted to your level - if you have never practiced yoga before, stay at the prenatal level.

The second quarter

During the second trimester and last months of pregnancy, You may experience other symptoms. Don't panic, nature is full of solutions to help you feel more peaceful during these last months of pregnancy.

As your due date approaches, you may feel anxious and your sleep will be disturbed . Easier said than done, I agree, you have to relax. Lavender will be your best ally. Infused in the evening or inhaled by placing 3 drops on your pillowcase, this plant with soothing, balancing and powerful calming properties will give you a moment of relaxation and deep relaxation.

Finally, favor light meals, always composed of a good portion of vegetables, whole grains for zinc and a small portion of vegetable proteins (keep animal proteins for lunch and/or breakfast). Prefer gluten-free dinners which are too inflammatory and be generous with aromatic herbs. Their color, taste and smell will make your dishes more attractive.

The last months of pregnancy are also signs of bloating . Baby takes up space in your belly, your belly is swollen, your digestion is slowed down, etc. Some ways to fix this:

Prepare decoctions of so-called carminative plants such as star anise, cumin, fennel, etc. Use the seeds of these plants for your decoctions. They increase the secretion of digestive juices and absorb gases.

And above all, chew as long as possible, never swallow before it is liquid in your mouth, this will be necessary for good digestion and assimilation of essential nutrients afterwards. Drink water and herbal teas rather than coffee and other drinks that tend to be sweetened. Avoid caffeine, gluten, refined sugars and dairy products as much as possible (these foods will also promote gastric reflux and overall imbalance).

Let's end the last months of pregnancy with what is the most recurrent for many women and perhaps the most complicated to manage, the fatigue . It won't be the same fatigue that you might have felt in the first trimester. As the due date approaches, the weight of pregnancy is felt, the stress of childbirth can wear you down and your lifestyle can become more complicated to manage (other children to take care of, work, daily tasks, etc.). How can you re-energize yourself to shine and remain in a state of grace until childbirth?

Take care to sleep well! For little tips, think back to lavender mentioned a little higher!

Diffuse a few drops of lemon essential oil in your home. Lemon energizes the body; you can also drink fresh lemon juice in warm water first thing in the morning to revitalize your body after a good night's sleep.

Finally, I advise you of course to think about superfoods so precious for our vitality and especially during pregnancy. It is not easy to find your way among the cures offered on the market but those of fresh pollen and spirulina for example, are ideal during pregnancy: two powerful fortifying and revitalizing cures! You can also start them from the beginning of pregnancy to ensure a good level of essential nutrients and thus avoid deficiencies. Favor this type of supplementation rather than allopathic supplements, they are more disruptive than anything else for the body (overload for the liver, acidifying ...)

This article is not about scaring you about what pregnancy changes in your body, but rather highlighting the possibilities of benevolent action that you can put in place for yourself and your baby!

Overall , remember that a diet rich in micronutrients (anti-inflammatory diet) and low in “empty” calories (pro-inflammatory diet with lots of refined products) is the basis for a healthy baby and a healthy pregnancy.

Here are some key actions:

• Consider consuming good quality proteins (always organic and especially fish and poultry), insist a little more on these in the ^2nd trimester: they participate in the synthesis of tissues (muscles, skin) and in the development of the immune system.
• Then the good fats, especially Omega-3, throughout pregnancy are essential: they contribute to the beauty and suppleness of the skin, and to the development of the nervous system.
• A nice variety of foods for a strong microbiota and thus for a healthy body.
• Lots of fruits and vegetables every day (local, seasonal and organic), for maximum antioxidants and vitamins. You'll be a glowy mum!
• Make sure you have enough vitamins B, D, iodine, iron, omega-3, magnesium and zinc, and you will be on top.

We hope that this little guide will give you valuable advice on how to enjoy your pregnancy and prepare for childbirth and the postpartum period as best as possible.

Love,

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