1. The second trimester tends to be a fan favorite. The pregnancy sickness *typically* eases up, making daily activities more manageable. This is a great time to really focus on your nutrition!

A well rounded diet focusing on whole foods is ideal. Some key areas of focus should include:

-choline

-folic acid

-protein

-iron

-calcium 

-vitamin B6

-vitamin B12 

-vitamin A

-omega-3 fatty acids (DHA)

-vitamin D

-iodine

I highly suggest the book Real Food For Pregnancy by Lily Nichols. It’s my pregnancy nutrition bible!

Find it here: https://amzn.to/4542dPS

2. After the first trimester, side sleeping is recommended to prevent the growing uterus from compressing the blood vessels that provide blood flow to the uterus. Sleeping on your back could cause unpleasant symptoms for mom, and reduce blood/oxygen flow to baby. A pregnancy pillow helps keep everything in alignment, provides support, and helps encourage side sleeping.

My favorites are the BBhugme: https://amzn.to/3OzgGOf and babybub: https://www.babybub.com/products/pillow

You likely won’t want to part with your pregnancy pillow(s) after you give birth!

3. Preparing for birth should include mindful positioning throughout pregnancy. Avoid slumping or slouching, and position yourself with your pelvis tilting forward to avoid swayback posture. If you need to stand for long periods of time, alternate elevating one foot on a surface (ex. stool) to take weight off your lower back. Mindful positioning helps to minimize aches and pains in pregnancy, and encourages baby to settle into an optimal position.

4. Continuing to lead an active lifestyle promotes a healthy pregnancy and can help prevent complications such as gestational diabetes. Walking during pregnancy keeps muscles strong, reducing discomfort and preparing the body for labor and birth. It also encourages baby to settle into an optimal position, improves mood and energy levels, and can help combat pregnancy constipation. Stretching is another great way to reduce stress levels and prepare the body for labor and birth. Some of my favorites include tailor sitting, child’s pose, cat/cow, lunges, and pigeon pose.

5. Writing out your preferences will ensure everyone on your care team is aware of your wishes, and can review them as needed. Getting it down on paper means you can free your mind to focus on labor when the time comes. This can include labor, birth, newborn care, and postpartum preferences. It is also a good idea to plan who you want at the birth (partner, friends, family, photographer, doula).

6. A solid personal network of support is crucial during this transition period. It certainly does take a village!

In addition, be sure to have a professional support network in place as needed. Seek out the help you need to improve your pregnancy and postpartum experience. Examples could include therapists, massage therapists, chiropractors, acupuncturists, lactation consultants, doulas, yoga teachers, breastfeeding support groups, pediatric physical therapists, pelvic floor therapists, etc.

7. Mind > Matter is definitely a concept that applies to birth preparation. It is the ultimate test of trusting the process, releasing control, and going with the flow. This is much easier said than done. However, the more you are able to lean into the unknown and embrace the uncertainty, the better.

A relaxed mind = a relaxed body = a relaxed bottom. If you are holding tension in your body, you will be fighting its attempts to birth your baby!

I recommend meditation, breathwork, journaling, and surrounding yourself with positive birth stories to help prepare your mind. Childbirth education classes can be helpful in tying it all together!

A few of my favorite positive birth books:

Ina May’s Guide to Childbirth: https://amzn.to/43O8WMV

Spiritual Midwifery: https://amzn.to/3OxZCID

Hypnobirthing: https://amzn.to/3Dx9BHU

8. Lastly, prioritize enjoying this special time! Document weekly bump-dates, dress up and take maternity photos, keep a pregnancy journal, nest, enjoy your baby shower or blessing, and soak in all those baby movements.

What other tips do you have for second trimester mamas? What activities brought you joy or positivity in your pregnancy? Drop them in the comments! 🙂

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