Pregnancy is wild. One minute you're crying at a dog video, the next you're Googling if pickles and ice cream count as a meal. Your body is creating life, and that’s huge. This guide walks you through what’s happening each trimester, how you might feel, and how to support yourself with real, holistic tools that actually help.
This is your cheat sheet for feeling more nourished, calm, and in tune with what’s really going on inside.
First Trimester (Weeks 1 to 12)
What’s going on:
-
Your hormones are throwing a party
-
Fatigue hits like a truck
-
Nausea, sore boobs, mood swings
-
Your body is building the placenta and laying the foundations for baby
What helps:
-
Eat small snacks often, even if it’s crackers at 3am
-
Ginger and B6 are your best mates for nausea
-
Add iron-rich foods like red meat or cooked greens
-
Rest as much as you can, even if it’s just closing your eyes between meetings
-
Gentle breathwork or short meditations help with anxiety and that weird emotional fog
-
Keep your blood sugar stable with protein-rich nibbles (cheese, eggs, nuts)
Second Trimester (Weeks 13 to 26)
What’s going on:
-
Your energy often comes back
-
You might feel baby’s first kicks
-
The bump starts to show and your appetite increases
-
You feel more like yourself again (mostly)
What helps:
-
Eat colourful meals with lots of greens, avocado, nuts and seeds
-
Omega-3s support baby’s brain and your mood
-
Move your body with walks, light yoga or dancing in your living room
-
Rub your belly with natural oils like almond or jojoba to keep skin soft
-
Start pelvic floor exercises now (you’ll thank yourself later)
-
Make time to connect with baby. Talk, sing, or journal what you’re feeling
Third Trimester (Weeks 27 to Birth)
What’s going on:
-
You’re feeling heavy, emotional and maybe a little impatient
-
Swelling, back pain and disrupted sleep are common
-
Nesting kicks in, and thoughts of birth start getting real
What helps:
-
Eat dates daily from 36 weeks if your care provider gives the go-ahead (research says they may help your body prep for labour)
-
Some women use calming herbal teas in the third trimester, but always check with your care provider first. Not all herbs are safe for pregnancy.
-
Hydrate with water and electrolytes, especially if it’s hot out
-
Rest when your body says so, even if your mind wants to clean the entire house
-
Bone broth or collagen can support your tissues and skin
-
Set up your birth space with candles, music, affirmations or anything that makes you feel safe
-
Let emotions move through. Talk, cry, laugh, or dance it out. You’re preparing to meet your baby
Final Thoughts
You don’t have to get everything perfect. Pregnancy is messy, beautiful, and weird all at once. Nourish your body with real food, support your mind with rest and calm, and let yourself enjoy the magic where you can. You are literally making a human.
You’ve got this.
Important Note
This blog is for general information only. Always check with your midwife, GP or a qualified practitioner before starting new supplements, teas or wellness routines in pregnancy.