Just found out you’re pregnant? Congratulations!!
Pregnancy is such a miraculous journey, but it can come with some very uncomfortable symptoms, especially in the first and last trimesters. From morning (or all-day) sickness to digestive changes and constant fatigue, it’s totally normal to feel overwhelmed with first trimester pregnancy symptoms.
So what can you possibly expect over the next couple months? Below are the top three most common first trimester pregnancy symptoms and several natural tips for relief.
I used these exact strategies and natural remedies, and they worked for me during the early weeks of pregnancy. I hope they bring you some relief too! Just know this phase will pass and most women feel much better in the second trimester.
Disclosure: I am not a licensed healthcare professional! These are strategies for relief that I received permission from my own trusted healthcare professional to implement. Every pregnancy is unique, so please consult your trusted licensed practitioner before starting the below. Also, this post contains affiliate links, which means I may earn a small commission at no extra cost to you if you make a purchase through one of my links. I only share products I truly love and personally use or recommend. You can read our full disclaimer policy here. Thank you for supporting my blog and little family!
1. Nausea and Morning Sickness
Despite the name, “morning sickness” can hit at any hour (and even last all day). Some days I felt queasy from breakfast to sundown. Most days, the evenings were the hardest.
I could manage the nausea and eating certain foods for breakfast and lunch, but dinner was difficult to stomach no matter what it was, even if it was something I was craving!
Fortunately, for most, this unpleasant symptom only lasts through the first trimester. Here’s what made a difference for me most days:
Eat Early, Eat Often
Eating something within an hour of waking up and then every 2–3 hours sometimes helped prevent that sudden wave of nausea I believe was linked to low or erractic blood sugar.
Protein-rich breakfasts (like eggs or Greek yogurt) helped keep my blood sugar stable longer, too. If all you can manage are carbs (that’s all I could stomach most of the time and this is very normal), eat those first, then add a few bites of protein or healthy fat to help slow sugar spikes.
Think apples with peanut butter, fruit with Greek yogurt, crackers with pasteurized hard cheese slices (like cheddar cheese, not brie cheese), or sourdough toast with eggs and/or avocado spread.
Also consider eating a snack in the middle of the night to keep blood sugar levels regulated. Or keep a snack on your bedside table to eat right when you wake up, like a handful of your favorite nuts.
Ginger, Peppermint, and Acupressure
Ginger: But what do you do if you’re already nauseous? These lemon ginger lozenges were LIFESAVERS.
I kept some in every room of the house and in my purse for outings at all times. You can also sip ginger tea! Bonus: add some collagen powder and honey to your tea for some protein and calories.
Peppermint: I used this peppermint essential oil roller so much — just smelling it helped soothe my stomach. I’d either roll it on my wrists or smell it straight from the tube when nausea would hit.
Accupressure: Try an acupressure anti-nausea bracelet you can wear throughout the day. Or simply press and hold on the spot the wristband would rest on when you feel a wave of nausea.
My acupuncturist taught me this and I swear it helped! If you’re seeing an acupuncturist, they can also prioritize this point during your session.
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2. Constipation
Thanks to hormone changes (hello, progesterone!), digestion slows down to help absorb nutrients for baby. But this can cause major backup. Thankfully I didn’t suffer too much from constipation, but when I did here’s what helped me:
Stay Hydrated
Staying hydrated is crucial to keeping digestion going. Add lemon or lime to cold water to make it more appealing if you’re feeling nauseous.
I could only drink ice cold water during the first trimester, I couldn’t stomach room temp water! Staying hydrated keeps things moving through the digestive tract.
Gentle Movement
Objects in motion stay in motion. Even light movement can help (think short walks or stretching). I’d walk around the house or up and down our stairs when it was too hot to go outside. When I had zero energy to get out of bed, I’d do stretches in bed like cat cows.
Fiber Rich Foods
I snacked on prunes daily. They’re nature’s candy and a natural laxative! Pears are another high-fiber favorite that helped with regularity. I especially loved cold Asian pears (I’d keep them in the fridge).
These foods were also easier to stomach because they were a sweet carb. Try and pair with a protein or fat to curb the blood sugar spike!
Acupuncture
If it’s accessible for you, acupuncture can work wonders for constipation and so other pregnancy symptoms.
As I mentioned above, my acupuncturist helped with nausea and also constipation. I always left feeling better and more relaxed.
3. Fatigue in Early Pregnancy
There’s no level of tired like first trimester tired. The best thing you can do is listen to your body and rest when you can.
Whether that’s sneaking in a nap, sleeping longer at night (hello 8pm bedtimes), or giving yourself permission to do less, honor what your body needs.
If naps aren’t an option, try:
- A short walk
- An energizing, protein-rich snack
- Cutting back on caffeine (try to stay under 200mg per day)
Conclusion
Pregnancy looks different for every woman, and your symptoms and solutions might not mirror mine. But if you’re dealing with first trimester pregnancy symptoms like nausea, constipation, or fatigue, I hope these small shifts bring you some relief!
And if you’re one of the lucky ones who feels great? That’s amazing too! It doesn’t mean anything is wrong.
More often than not, the second trimester brings a welcome boost of energy and a bit of relief from the first trimester rollercoaster. If not, you are strong and will get through this! Find the techniques that bring you relief.
You’ve got this, mama 🤎
Reminder: Always run any symptom management strategies by your trusted healthcare provider first. Every pregnancy is unique, just like you!