I had a dream first pregnancy but even then, the first trimester was the rough part (more like from 8-18 weeks but nothing is ever quite textbook, is it?)

‘Rough’ was a morning spew here and there, a little tiredness and a little nausea. Second time around has been a completely different story – at one point I was convinced it must be twins!

This isn’t news. The first trimester can be hard!

  • Morning/all day sickness
  • Nausea
  • Fatigue
  • Sore/tender boobs
  • Constipation/bloating
  • Insomnia

So, how do you survive the first few months?

Morning sickness and nausea

You’ll learn quickly that not eating enough, or eating too much, can trigger feelings of nausea and morning sickness. Eat little and often to try and prevent those head in the toilet bowl moments.

You might find that the only foods you can keep down are plain, carby, white foods and green smoothies are a thing of the past.

Yes, you are single-handedly 3D printing an entire human being inside your body and this requires extra nutrients but please don’t freak out too much if your diet is less than perfect right now (just FYI, there’s no such thing as a perfect diet!)

How to get by?

  • Remember to take your supplements each day. Ideally, these are good quality (not over the counter) supplements specific to pregnancy and your health goals/conditions;
  • No matter what you’re eating, aim for a variety of different foods each day. This will give you a better chance of meeting your increased nutrient requirements;
  • If cooking is triggering nausea, look into meal delivery services or food box type plans that take a bit of the prep work out of cooking. Or get your partner to do all the cooking!


  • Reduce your workload and take rest breaks whenever possible. Now is the time to prioritise your “yes” and “no’s”
  • Understand the results of your first trimester bloods and make sure your iron levels are in a healthy range;
  • Don’t be afraid to outsource; childcare, cleaning and cooking can all be done by others, whether you pay for the service or ask friends and family for help.


From The Fourth postpartum guide:

Constipation is one of those pregnancy ailments nobody talks about but is completely normal. An increase in progesterone may be partly to blame as this causes our muscles to relax, including our intestines. A decrease in physical activity, iron in supplements and baby taking up space may all contribute to constipation in pregnancy.

Eating enough fibre, drinking enough fluids and maintaining physical activity during pregnancy should help to keep you regular.

You might also like to look into a magnesium citrate supplement as this will likely help to produce a bowel motion!