Pregnancy & Postpartum
Pregnancy is a time of transition and great change for the body, and our needs and nutrient requirements change rapidly through the different trimesters.
Trimester One
Trimester 1 lasts from week 1-12 of pregnancy. During this time, the body undergoes many physical and hormonal changes as it accommodates your growing body. In the first few weeks following conception, hormone levels change significantly. The uterus begins to support the growth of the placenta and foetus, blood supply increases to carry oxygen and nutrients to the developing baby, and heart rate increases. The baby will develop all of its organs by the end of the third month.
Common complaints during the first trimester include:
• Fatigue
• Nausea and vomiting
• Headaches
• Constipation
Nutrients to focus on in the first trimester include:
• Folate
• B12
• Choline
• Zinc
• Iodine
• Selenium
• Antioxidants
• EPA + DHA
• Magnesium
Trimester Two
The second trimester (week 13-27) is a time where for most people, the symptoms of early pregnancy will dissipate and energy levels increase. Physical changes become more noticeable as the uterus grows rapidly in size.
Common complaints during the second trimester include:
• Reflux
• Leg cramps
• Nose bleeds
Nutrients to focus on in the second trimester include:
• Magnesium
• Choline
• B12
• Folate
• Zinc
• Iron
• EPA + DHA
• Calcium
Trimester Three
The third trimester lasts from week 28 until the birth of your baby. During this time, your baby is growing rapidly and as a result, you may feel more tired and sleeping may become more difficult. You will continue to notice changes to your body as your baby develops - your skin and ligaments continue to stretch to accommodate your growing baby. You may experience heartburn and/or breathlessness as the baby grows larger and puts more pressure on your organs, including your lungs.
In the later weeks, your baby will eventually move down to engage, or drop into your pelvis to prepare for birth. You may also experience Braxton-Hicks contractions, which are a tightening of the muscles of the uterus that last around 30 seconds, are irregular and not painful. These are not labour contractions, and not a sign that labour has begun. In the last few weeks of this trimester, your body may begin to prepare for labour. The cervix will start to soften and you may notice a ‘show’ - a release of the mucous plug that sits within the cervical canal during pregnancy, and is an indication that labour will soon begin.
Important nutrients for the third trimester include:
• DHA
• Choline
• Calcium
• Magnesium
• Protein
• Glycine
• Iron
The Fourth Trimester
Postpartum can be thought of as the fourth trimester, and requires a similar level of planning and preparation as pregnancy due to it being a time of great physical and emotional change. Pregnancy places a large toll on a woman’s body, therefore supporting this transitional phase will help to prevent postpartum depletion.
Optimise Nutritional Status
Optimising nutritional status before and during pregnancy is the first step to avoiding postpartum depletion. Our bodies need adequate amounts of iron, folate, zinc, magnesium, vitamin D, iodine and vitamin B12 during pregnancy to support the healthy growth and development of the baby, as well as supporting the mother through a healthy pregnancy. Nutrient requirements for many of these nutrients increase during the fourth trimester, particularly if breastfeeding, and deficiencies in many of these nutrients are strongly linked with postpartum depression. Continuing to take a practitioner-grade pre-natal supplement throughout the fourth trimester supports the mother’s recovery and increased nutrient needs.
Find Your Support Network
The fourth trimester can be a physically and emotionally challenging time, as you find your rhythm and settle into a routine. Having a support network can help to ease you into this period and lighten the load. Consider a meal delivery service or a meal train for the first few weeks post-birth. In the weeks leading up to birth, consider batch cooking and stocking your freezer with leftovers and pre-made meals to have on hand once your baby is born. Many women also benefit from a professional support team made up of healthcare practitioners to support their needs. This may include a midwife, naturopath, lactation consultant, psychologist, pelvic floor physiotherapist etc.
Nourish Your Body
While there is a lot of focus on nourishing your body through pregnancy, the postpartum period is often neglected. Changing nutritional needs, alongside ‘baby brain’, poor sleep, hair loss and other symptoms associated with the postpartum period mean that additional nutritional support is necessary.