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Pregnancy Well-being: Your Complete Guide to a Happy and Healthy Nine Months

Writer's picture: CharlotteCharlotte

Pregnancy, truly, is a time like no other; a unique mix of emotion, connection, exhaustion, and wonder while you grow your baby over nine months. With each pregnancy offering its own set of ups and challenges, let’s take a look at some of the ways you can support yourself and your little one during this amazing journey. Read on for some tips and tricks you can use to make for a smoother and more joyful ride before your new arrival and if you are local, find out more about hypnobirthing in Bristol with Poppy and Jack.

Pregnancy Well-being

Nourishment and Nutrition: Feeding Your Glow


While nutrition and a balanced diet is key to a healthy lifestyle, it’s doubly important if you’re growing a new life. Here are the foods that you should be including in each trimester:


First Trimester:


Morning sickness and fatigue are common symptoms during the first few months of pregnancy. This means that you might not feel like eating much or simply cooking as the smells might make you feel a bit queasy. It can become a vicious circle as you start snacking on nutritionally poor food which can make you feel more tired and weak.


My advice is to get a bit more organised in terms of menu planning, and to ask your partner to step in when it comes to cooking if possible. Your weekly menus should include:


Folate-rich foods like leafy greens, citrus fruits, and fortified cereals, which are great for supporting baby’s initial stages of growth and development and great for you too.


Protein, including lean meats, poultry, fish, eggs, beans, and legumes providing essential amino acids necessary for the baby's growth.


Dairy products or fortified plant-based milk, and leafy greens will also ensure you get the calcium needed for development of your baby's bones.


Second Trimester:


Moving into the second trimester we are looking for key nutrients that support baby’s growth, and help you maintain good energy levels while keeping up with those previously mentioned.


Iron-rich foods: Lean red meat, poultry, fish, lentils, and dark leafy greens support the increased blood volume and prevent anaemia (a common pregnancy ailment).


Omega-3 Fatty Acids: Found in fatty fish and flax seeds, promoting your baby's brain development.


High fibre intake: Including whole grains, fruits, and vegetables that help keep everything moving through your body and keep you feeling great!


Third Trimester:


In the final stretch of pregnancy baby is growing faster and we’re preparing the body for birth, so we need to make sure to include nutrients rich foods such as leafy greens (kale, spinach), mushrooms, blueberries, lentils, and eggs; as well as healthy fats like avocados, nuts, and seeds to support baby’s brain development and prepare your body for breastfeeding.


Although potatoes aren’t usually mentioned as ‘superfood’, many health organisations recommend it for its nutrient density including Vitamins B1, B3, and B6, and minerals potassium, phosphorus, and magnesium.



Chat with a pregnancy nutritionist!


I suggest that mothers schedule a consultation with a pregnancy nutritionist to address any concerns or to get additional information and guidance regarding best practices for nourishing their bodies throughout pregnancy and postpartum.


If you’re based in Bristol, get in touch with Hannah Macey at Wilderness Nutrition. She specialises in pregnancy and postpartum nutrition.


The more you practice grounding techniques during pregnancy, the more likely they will become instinctive coping techniques for labour and birth.


Exercise for Expectant Mamas: How to Keep Moving.


During pregnancy, your body goes through huge changes for which you constantly need to adapt. The use of gentle exercises during these nine months can help you feeling more connected and positive. Recommended activities in pregnancy are walking, yoga or Pilates, and swimming. These are also beneficial when it comes to preparing the body for birth. If you have any concerns or need to adjust your exercise routine to specific circumstances, ask your GP, midwife, or a physio about what’s the most appropriate form of exercise for you.


Antenatal Care, Education, and Resources: Knowledge is Your Power Mama!


From the moment you hold that positive pregnancy test to the last push and beyond, your own intuition will be your best guide in this incredible journey. However, you’ll also want to stay informed and to navigate your pregnancy and birth with knowledge.


This means making the most of your midwife appointments by asking questions and taking notes, joining quality pregnancy and birth preparation classes, as well as reaching out to experts and doing your own research (there are some wonderful organisations, websites, blogs, and social media accounts out there to support you).


Emotional Well-being: Find Your Sanctuary in Self-Care


Pregnancy can be a whirlwind of emotions, and that's normal. Whatever you’re feeling it’s important to remember that you’re trying your best, and that’s enough.


Don’t forget to carve some time for self-care and self-appreciation. This can take many forms, from soothing baths to mindful meditation, or anything else that fills your cup. Taking little moments to recognise just how far you’ve come and how much you’re giving is a must for any mamas. You need it and you deserve it!



Pregnancy can be a wild ride, it’s a journey as unique as you are, and it’s ok if you can’t embrace every moment, but there are ways to support a happier, more positive, and empowering experience, from the first kick to the first cuddle; and I’m here to help you find what you need to be more present and feel more serene and in control through it.

Get in touch if you have any questions about the Mama well-being and birth preparation support offered by Poppy and Jack. You’ve got this and I’ve got you!


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