First Trimester: 7 Habits for a Safe, Happy Pregnancy

Women who begin antenatal care in the first trimester are six times more likely to finish all eight WHO recommended check-ins, sharply reducing risks for both mother and baby. Let’s lock in seven science backed habits that slip easily into everyday life.

1. Book your first prenatal visit before week 8

Early labs, ultrasound and counselling can uncover anaemia, thyroid imbalance or other high-risk factors while they’re still simple to correct.

• 24 × 7 obstetric emergency cover

• On-site nutrition and mental-health teams

• Digital records you can view on your phone

2.Take a folic-acid + iron pill every day.

The World Health Organization says pregnant women need about 400 micrograms of folic acid and 30-60 milligrams of iron each day. These two nutrients help your baby’s spine and brain grow properly and keep you from becoming anaemic. Put the pill with something you do every morning like breakfast so you don’t forget it.

3. Build the half-plate Mediterranean meal

Fill half your plate with colourful vegetables, one-quarter with lean protein (legumes, fish, tofu) and one-quarter with slow carbs (quinoa, millets). A drizzle of healthy fat nuts or olive oil tamps down post-meal sugar spikes, which matter when pregnancy hormones nudge blood glucose higher (WHO antenatal guidelines).

4. Move 150 minutes a week

Latest guidance from ACOG and the NIH is straightforward:

• 150 min moderate cardio such as brisk walking or cycling or

• 75 min vigorous cardio like jog-walk intervals

• 2–3 strength sessions with resistance bands or light weights for posture and back-pain relief

5. Practise solid sleep hygiene

Roughly 37 % of mothers-to-be struggle with sleep in the first trimester, upping the odds of smaller-than-average babies.

• Park screens outside the bedroom after 9 p.m.

• Keep daytime naps early late naps sabotage night rest.

• By week 10, try a side-lying pillow to calm heartburn.

6. Guard your mental health

Nearly one in three pregnant women reports anxiety. A stepped approach mindfulness first, followed by gentle CBT or counselling beats routine care for lowering stress, blood pressure and pre-term risk .
Tonight’s starter: the 4-7-8 breath. Inhale 4 s, hold 7 s, exhale 8 s; repeat five rounds.

7. Stay vaccine-smart & toxin-free

The CDC confirms that flu, Tdap, RSV and COVID-19 shots are safe and protective during pregnancy; live-virus vaccines such as MMR wait until after delivery. Pair those jabs with firm “no’s” to alcohol, tobacco and unnecessary meds to safeguard baby during the critical organ-forming weeks.

Quick recap

• See your obstetrician by eight weeks at a trusted women’s hospital like Matrutvam.

• Folic acid + iron daily non-negotiable.

• Move 150 minutes each week to cut gestational-diabetes risk.

• Aim for 7–9 hours of quality sleep every night.

• Practise a daily mind-body reset to curb anxiety and high blood pressure.

• Keep vaccinations current they protect both of you.

• Eat a balanced, Mediterranean-style plate at every meal to fuel growth and tame nausea.

Book your First Trimester Wellness Package at Matrutvam Women’s Multispeciality Hospital a one-stop Hospital for Pregnancy with labs, ultrasound, nutrition planning and a guided maternity. Call our gynecology Department, or simply visit www.matrutvamhospitals.com to reserve your time.

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