Preparing for Pregnancy: A Guide to a Healthy Start

Preparing for pregnancy is a journey filled with both excitement and uncertainty. Many future parents want to ensure they create the best possible conditions for a healthy baby from day one. In this guide, we explore different aspects of pregnancy and give you valuable information to support a healthy start.

Understanding the Stages of Pregnancy

Pregnancy is divided into three trimesters, each with its own unique development and requirements. Understanding these stages can help optimise your preparations and the experience you, as an expectant mother and father, will have.

First Trimester: What to Expect

The first 12 weeks of pregnancy are like the beginning of a new story – one that is written in both the body and mind, often all at once.

In the first trimester, the female body undergoes enormous transformation. Just a few days after conception, hormone levels begin to change dramatically, and the body works intensely to create the optimal conditions for the little life that is beginning to take shape.

Hormonal Surge and Emotional Changes

The rise in hormones such as hCG (human chorionic gonadotropin), progesterone and estrogen is essential for pregnancy development – but they also affect mood and energy levels. Many women experience:

• Nausea and food aversions

• Extreme fatigue that cannot be slept away

• Sore breasts

• Mood swings and overwhelming emotions

• A heightened sense of smell and changes in taste

It can feel as though your body has suddenly become an unfamiliar place – both physically and mentally exhausting. Many describe it as climbing a steep hill: heavy, slow and challenging – but with a goal worth the entire journey.

A Vulnerable Phase – Statistically Too

The first trimester is also the most vulnerable period of pregnancy. In fact, about 80% of all natural miscarriages occur during this time. It’s a hard truth, and for many, a source of both worry and silence – what do you say when you feel both hopeful and afraid?

That’s why it’s so important to remind yourself:
You’re doing well. Your body is doing its very best. And it’s okay to be tired, vulnerable and scared.

Tips for the First Trimester:

• Listen to your body – rest when you need to and respect your limits

• Eat balanced, even when your appetite is challenging

• Drink plenty of water, especially if you feel nauseous

• Talk about it – with your partner, a friend or a professional

• Keep a journal – many women find it helpful to write down thoughts and symptoms to gain perspective and feel more connected to the process

• Consider relevant pregnancy supplements with folate and iron to support your body’s development (see our PregnancyCare®)

And remember: you’re not alone in this.
The first chapter of pregnancy is rarely glittering and smooth. It’s raw, honest and full of change. But it’s also the beginning of something infinitely beautiful.

Second Trimester: What to Expect

For many women, the second trimester feels like a welcome breather. The body often begins to settle, and many experience renewed energy and well-being. The hormonal fluctuations from the first trimester may not be gone, but nausea and extreme fatigue often ease – allowing many to truly enjoy their pregnancy in a new way.

At the same time, this is when the belly really begins to grow, making the pregnancy more visible to others. It can feel both real and deeply moving.

Hormonal Stabilisation and Physical Changes

Hormones gradually stabilise, leading to fewer mood swings and a more balanced mind. The uterus grows along with the baby, and many experience:

• Increased appetite and a need for nutrient-rich food

• Better sleep and more energy

• Visible physical changes – the belly grows and some feel skin stretching

• First noticeable baby movements, often like small “bubbles” or fluttering

Feeling your baby move for the first time is a milestone. It creates a deeper connection – a sense that there truly is a little life dancing inside you.

Nutrition in Focus

According to health authorities, the baby’s growth increases significantly in the second trimester. This means the mother’s nutrition becomes even more important. It is recommended to increase calorie intake moderately and ensure adequate amounts of:

• Folate (natural folic acid) – for cell division and foetal growth

• Iron – for blood production

• Calcium and vitamin D – for bone health

• Omega-3 fatty acids – for brain development

Pregnancy supplements like PregnancyCare can be a good addition, especially if appetite varies or needs are increased.

Mental and Social Preparation

Many women find the second trimester an ideal time to begin birth preparation and build a support network. Prenatal classes, yoga and meeting other expectant mothers can be both educational and empowering. It’s not only about physical preparation, but also about feeling supported and understood.

Third Trimester: What to Expect

The third trimester – from week 28 until birth – is a time of intense transformation. The body is getting ready. The little life you have carried for so long is growing rapidly, and it is felt strongly in both body and mind.

It can be a period filled with anticipation, excitement and joy, but also marked by fatigue, worry and physical discomfort. Many describe it as climbing a mountain: the view is amazing, but the climb is steep and demanding.

Physical Change and Preparation

The baby gains most of its weight during this time, and the uterus grows to meet the need for more space and nourishment. For the mother, this often means:

• Swollen feet and ankles due to fluid retention

• Bladder pressure and more frequent bathroom visits

• Sleep difficulties due to weight, kicks and nighttime thoughts

• Lower back and pelvic pain – the body loosens joints and ligaments to prepare for birth

• Shortness of breath as the uterus presses on the diaphragm

Although it can feel overwhelming, this is the body’s way of preparing – getting ready to let go, quite literally.

Mental Processes and Emotional Depth

As birth approaches, awareness of what lies ahead increases. This can bring both joy and uncertainty. Thoughts about the birth process, breastfeeding, motherhood and responsibility often take up more space.

It’s natural to feel:

• Worry about whether you can “handle it”

• Nervousness about pain and loss of control

• Reflection on identity and change

• Stronger attachment to the baby, especially when feeling daily movements

Many find it helpful to talk openly with a partner, midwife or friend who has been through it. You don’t have to carry it all alone.

Practical Preparations

The third trimester is also about getting ready – both practically and mentally:

• Attend birth preparation classes – they provide knowledge, confidence and tools

• Write a birth plan – not to control, but to express wishes and needs

• Pack the hospital bag early – with clothes for you and baby, toiletries and comfort items

• Set up the first resting place – whether it’s a crib, bassinet or bed nest

It’s not about being perfectly prepared – but about creating a setting that provides calm and confidence in the unpredictable.

Healthy Diet and Nutrition During Pregnancy

Food is more than just fuel; during pregnancy, it’s a declaration of love for the life growing inside you. Focusing on a healthy diet is an important part of preparing for parenthood.

The Importance of a Balanced Diet: Mother’s Nutrition – Baby’s Foundation

A balanced and nutrient-rich diet is the foundation of a healthy pregnancy. Choosing fresh vegetables, colourful fruits, whole grains, lean protein sources, and healthy fats lays the groundwork for both your health and your baby’s.

According to leading nutritional research, the need for certain vitamins and minerals increases significantly during pregnancy. Your body is working hard — not just for you, but also to create and nourish new life. Think of it as building a house: your diet is the bricks, and micronutrients are the mortar holding it all together.

A concrete example is fibre. Pregnant women often experience constipation, and fibre plays an important role in supporting healthy digestion and bowel function. Whole vegetables, grains, and legumes are not only satisfying — they make a noticeable difference to your daily comfort.

🌿 Vitamins and Minerals with Proven Benefits

When we talk about micronutrients during pregnancy, it’s not just theory — it’s evidence-based practice. La Roar’s products FertilityCare and PregnancyCare are developed with respect for this very science.

Folate (Folic Acid)

Folate is crucial in the early stages of pregnancy, as it contributes to normal tissue growth in pregnant women and helps prevent neural tube defects in the fetus. That’s why it is recommended to ensure adequate folate intake even before conception.

💡 Aha! Did you know that folic acid should actually be present in the body before you become pregnant to have maximum effect on your baby’s early development?

Zinc

Zinc is a key mineral in FertilityCare, as it contributes to normal fertility and reproduction. It also supports immune system function and plays a role in cell division — a vital process in fetal development.

Vitamin B6

Another important nutrient is vitamin B6, which helps regulate hormonal activity and can support the body’s hormonal balance — both before and during pregnancy. This is particularly relevant in early pregnancy, when many women experience mood swings and fatigue.

Iron

Iron contributes to the normal formation of red blood cells and haemoglobin and helps reduce tiredness and fatigue. During pregnancy, the need for iron increases significantly, as your body produces more blood to transport oxygen to the baby.

Calcium and Vitamin D

Calcium is essential for your baby’s bone development, and vitamin D helps your body absorb calcium. Together, they support both your skeleton and your baby’s emerging bone structure.

Small Adjustments – Big Impact

Eating healthily doesn’t have to be complicated. Think in colours and variety: dark green spinach (iron and folate), orange sweet potatoes (beta-carotene and fibre), purple blackberries (antioxidants), and brown whole grains (B vitamins and fibre). Also include superfoods like quinoa and chia seeds, which are naturally rich in plant-based protein and omega-3 fatty acids.

Cook meals together with your partner — it builds closeness and grounds you in the new reality you are stepping into. At the same time, you learn together how the food on your plate can help shape your baby’s future health.

Exercise During Pregnancy

Staying active during pregnancy can provide both mental and physical benefits. However, it’s important to choose the right forms of exercise that don’t put unnecessary strain on the body.

Safe Forms of Exercise

Walking, swimming, and yoga are excellent choices that can help manage weight gain and improve mood. Research shows that moderate exercise can reduce the risk of pregnancy complications and improve overall well-being. Listen to your body and respect your limits; it’s okay to take it slow.

It’s also worth noting that exercise can be a wonderful way to connect with your unborn child. When you move, you may feel life’s movements inside you, which can be a deeply enriching experience. Many pregnant women report feeling more connected to their baby during exercise, as it gives them time to reflect and enjoy the moment.

Benefits of Regular Exercise

Regular exercise can also help prepare the body for childbirth. It strengthens the muscles involved in labour and recovery, and can also improve sleep quality. Think of exercise as a form of preparation — like training for a marathon that requires long-term commitment and dedication.

Furthermore, exercise during pregnancy can have a positive impact on your mental health. Many women experience mood swings and anxiety during pregnancy, but physical activity can serve as a natural way to relieve stress and improve overall well-being. Joining a group or class can also create a social network where you can share experiences and support one another through this life-changing journey.

Mental Health and Wellbeing During Pregnancy

Pregnancy can involve a range of emotional ups and downs. Taking care of your mental health is just as important as taking care of your physical health.

Managing Stress and Anxiety

Managing stress and anxiety can be a challenge during pregnancy, but there are techniques that can help. Relaxation techniques such as meditation, deep breathing, and listening to calming music can be useful. It is also valuable to talk with your partner or a professional about any concerns you may have.

Joining groups for expectant mothers can also be beneficial, allowing you to share experiences and feelings with others in the same situation. Feeling understood and supported can be a huge relief and can help reduce the sense of isolation that many pregnant women experience. In addition, light physical activities, such as gentle walks or swimming, can help lower stress levels and improve mood.

The Role of Sleep in Pregnancy

Good sleep is essential for a healthy pregnancy. It’s common to experience sleep problems during pregnancy due to physical discomfort and hormonal changes. Establishing a good sleep routine can therefore be a vital part of preparing for parenthood. Think of it as recharging your batteries so you can be at your best.

To improve sleep quality, consider creating a calming bedtime routine that includes activities such as reading a book or taking a warm bath. It can also be a good idea to avoid caffeine and heavy meals before bedtime. If sleep problems persist, consult a healthcare professional who can provide guidance on how to manage these challenges in a healthy way.

Regular Medical Check-Ups

Staying on track with regular medical check-ups is important for monitoring both the mother’s and the baby’s health throughout pregnancy.

Why Are Regular Check-Ups Important?

These visits help identify early signs of complications and ensure that the baby is developing as expected. Healthcare professionals can offer guidance on nutrition, exercise, and mental health — all essential elements of a healthy pregnancy.

What to Expect at Your Appointments

During check-ups, there may be a variety of examinations, including ultrasound scans and blood tests, to assess your health status. These appointments can be compared to a travel itinerary — they guide and shape your journey so you can be prepared for the next steps in your life.

Overall, preparing for pregnancy can feel overwhelming, but it’s also an opportunity to learn, grow, and prepare for a new and intimate journey. With the right knowledge, support, and self-care, you can give yourself and your baby the best possible start in life.

Ready to take the next step on your journey to parenthood? At La Roar Life Science, we understand that a healthy start for your baby begins with you. Our FertilityCare® with zinc, which contributes to normal fertility, FertilityMan® with selenium, which supports normal sperm production, PregnancyCare®, MaternityCare® and HormonalCare® with vitamin B6, which helps regulate hormonal activity, are all designed to support fertility, pregnancy, motherhood, and hormonal balance. Discover our intelligent products and strengthen your journey towards a healthy pregnancy and motherhood. Check out our products and let us support you in every phase of this wonderful transformation.

Our team is ready to provide you with personalised advice on nutrition, lifestyle, and fertility preparation.

Book your free 15-minute 1:1 consultation here: (Link), where we focus on your individual needs and questions.