Your first trimester is often filled with excitement, questions, and some serious physical changes. Here, maternal health brand Lansinoh share how looking after yourself in the early weeks can help you prepare for a healthier and more comfortable journey ahead.
So, what does early pregnancy self-care really mean? It’s not all bubble baths and early bedtimes, though those help too. From essential nutrition and supplements to emotional wellbeing and rest, here’s how to care for yourself in the first trimester.
Understand what’s happening in early pregnancy
First thing’s first: there’s a lot going on inside your body, even before you’re showing. In the first 12 weeks, your baby’s:
- Brain, heart, and spinal cord begin to form
- Major organs start developing
- Placenta and umbilical cord start functioning
- Heart starts beating (around week 6)
At the same time, your body is adapting fast, which can cause fatigue, nausea, sore breasts, mood swings, and more. Taking care of yourself now helps you feel more comfortable and supports your baby’s development.
Start taking the right supplements
The NHS recommends two key supplements from the moment you discover you're pregnant:
- Folic acid (400 micrograms daily): Helps reduce the risk of neural tube defects like spina bifida. Take it daily up to at least 12 weeks. Some people may need a higher dose – your midwife or GP will advise you.
- Vitamin D (10 micrograms daily): Essential for bone, teeth, and immune system development.
Check your pregnancy supplement to ensure it doesn’t contain high doses of vitamin A, which should be avoided during pregnancy.
Eat a balanced, nourishing diet
You don’t need to “eat for two”, but eating well really matters. Focus on a balanced diet that includes:
- Whole grains (brown rice, oats, whole wheat bread)
- Lean protein (chicken, tofu, lentils, eggs)
- Healthy fats (avocados, nuts, seeds)
- Fruit and vegetables (aim for at least five portions a day)
- Calcium-rich foods (dairy, leafy greens, fortified plant milks)
- Iron sources (red meat, spinach, legumes)
Small, frequent meals can also help with nausea. Keep healthy snacks on hand – like bananas, crackers, and yoghurt for when hunger strikes. Don’t be alarmed if you find it hard to eat all the food above. Lots of women will crave carbohydrate-based foods during the earlier stages. This may be explained by the rapid growth of the baby in the first 12 weeks. Try and listen to your body – it’s okay to have the odd bowl of chips or a few biscuits with a tea when you feel like you need it!
Stay hydrated
Your body needs more fluids during pregnancy to support increased blood volume, hormone production, and amniotic fluid. Aim for 6–8 glasses of water a day, more if you're active or the weather’s hot.
If plain water doesn’t appeal (especially with nausea), try:
- Ice-cold water with lemon
- Herbal teas (like ginger or peppermint)
- Coconut water
- Diluted fruit juice (in moderation)
Limit caffeine to 200mg a day (about two mugs of instant coffee), as per NHS guidance.
Get plenty of rest
Fatigue is one of the most common early pregnancy symptoms. That’s because your body is using lots of energy to grow a new life.
Don’t feel guilty for needing more sleep or downtime. Prioritise:
- Going to bed early when you can
- Taking short naps
- Saying no to non-essential plans
- Reducing screen time in the evening
Looking after yourself is important – introducing a bedtime ritual to support your sleep can do wonders. Massage in Lansinoh’s Calming Bedtime Butter to soothe restless legs, and apply the Cooling Serum to an itchy bump for instant cooling relief.
Tune into your mental and emotional health
Pregnancy hormones can bring emotional ups and downs. Combine that with tiredness and major life changes, and it’s normal to feel overwhelmed at times.
Take time for emotional self-care:
- Talk openly with your partner or a friend
- Journal how you’re feeling
- Use pregnancy wellbeing apps or guided meditations
- Ask your midwife for mental health support if needed
Prepare your environment
Small changes at home can make life easier as pregnancy progresses:
- Stock up on nutritious snacks and simple meal prep ingredients
- Keep water bottles handy around the house
- Create a calm evening routine for winding down
- Check your workplace for any pregnancy-related safety adjustments
Taking control of your environment now will help you feel more confident and cared for.
Early pregnancy is full of change, and it’s okay if you don’t feel your best right away. Caring for yourself – body and mind – isn’t about doing everything perfectly. It’s about listening to what you need, tuning into your changing body, and giving yourself space to rest and adjust.
Read more about pregnancy, birth and beyond at lansinoh.co.uk
