Do’s and Don’ts in Early Pregnancy (First Trimester)
Early pregnancy is a time of major changes. Knowing what to do—and what to avoid—helps ensure a healthy start for both you and your baby. Here’s a clear, evidence-based guide for the first 12–13 weeks.
Do: Seek Early Prenatal Care
Book your first appointment between 8–10 weeks once you’ve had a positive test. Early care supports vital screenings and tailored advice :contentReference[oaicite:2]{index=2}.
Do: Take Prenatal Vitamins
Begin folic acid (400–600 µg/day) immediately to reduce risk of neural tube defects. Also include iron, calcium, vitamin D and omega‑3s for maternal and fetal health :contentReference[oaicite:3]{index=3}.
Do: Eat a Balanced, Frequent Diet
Eat small, nutritious meals every 2–3 hours to stabilise blood sugar and minimise nausea. Focus on lean protein, whole grains, fruit, veg and low-mercury fish :contentReference[oaicite:4]{index=4}.
Do: Stay Hydrated and Rested
Drink 8–12 cups of water daily to support circulation and reduce discomfort. Aim for 7–9 hours of sleep each night with naps as needed :contentReference[oaicite:5]{index=5}.
Do: Keep Exercising—Safely
Continue low-impact exercise like walking, swimming or prenatal yoga ~30 min most days. Listen to your body—avoid overheating and excessive fatigue :contentReference[oaicite:6]{index=6}.
Do: Quit Smoking and Alcohol
Avoid alcohol entirely and use cessation programmes for smoking. Cut down on caffeine to <200 mg/day to reduce miscarriage risk :contentReference[oaicite:7]{index=7}.
Do: Protect Against Infections
- Avoid handling cat litter to reduce toxoplasmosis risk :contentReference[oaicite:8]{index=8}.
- Wash fresh produce thoroughly and skip unpasteurised dairy or raw foods to prevent listeria and other infections :contentReference[oaicite:9]{index=9}.
Don’t: Overeat or “Eat for Two”
Aim for modest weight gain (~1 lb/month in trimester 1). Excessive calories raise risk of gestational diabetes and high birth weight :contentReference[oaicite:10]{index=10}.
Don’t: Engage in Risky Activities
- Avoid contact sports, hot baths, saunas, high-altitude travel and heavy lifting to protect your developing baby :contentReference[oaicite:11]{index=11}.
- Skip X-rays and exposure to solvents, pesticides, lead and secondhand smoke unless medically essential :contentReference[oaicite:12]{index=12}.
Don’t: Self‑Medicate—Check All Medicines
Consult your provider before using medications. Avoid ibuprofen, aspirin and naproxen in early pregnancy; paracetamol (acetaminophen) is the safest pain relief :contentReference[oaicite:13]{index=13}.
Don’t: Ignore Emotional Health
Pregnancy hormones may trigger anxiety or low mood. More than 50% of pregnant people report mood shifts—talk to a professional if needed :contentReference[oaicite:14]{index=14}.
Quick Summary Table
| ✓ Do | ✘ Don’t |
|---|---|
| Start prenatal care | Drink alcohol or smoke |
| Take vitamins & eat well | Eat unsafe foods |
| Stay active and hydrated | Overdo exercise or lifting |
| Protect mental health | Self-medicate without advice |
FAQs
Can I travel in the first trimester?
Short trips are fine. Drink water, stretch regularly, and avoid very high altitudes. Discuss travel with your provider if abroad :contentReference[oaicite:15]{index=15}.
Is sunlight acceptable?
Yes—sunlight helps your vitamin D levels. Just use gentle sun protection and avoid overheating.
What if I bleed or cramp?
Light spotting can be common early on. Contact your provider if bleeding is heavy or pain is severe.
Conclusion
Early pregnancy sets the foundation for maternal and baby health. By following these do’s and don’ts—prenatal care, nutrition, safe exercise, avoiding risks—you can support a healthy first trimester.
Need a personalised plan, meal guides, or exercise routines? I’d be happy to help!