My 5 Essential Pregnancy Wellness Tips

These five essential pregnancy wellness tips include food and fitness, supplements, natural options, things to do, prenatal vitamins, and more! Take charge of your wellness from the first trimester to the third trimester and beyond, whether it’s your first pregnancy, second, or fifth!

My 5 Essential Pregnancy Wellness Tips

This post has been sponsored by iHerb


Wow! Just like that I’m already more than halfway through my pregnancy with baby number two! If you haven’t heard the news yet, I shared recently on social media that we are expecting again and Hemsley is going to be a big sister! I struggled quite a bit this time around early on with sickness and intense fatigue so it took me longer than usual to make our pregnancy announcement. I’m happy to say that I’m now feeling good again and can enjoy the process a lot more! 

It’s amazing how pregnancy affects every woman so differently and how each pregnancy for the same woman can be so different from the next. With that being said I believe there are specifics that ring true for us all and these fall into my 5 Essential Pregnancy Wellness Tips that I’m sharing today in partnership with iHerb. These tips will truly help you through this amazing transformational process mentally and physically, and give your developing baby what he or she needs to thrive!

My 5 Essential Pregnancy Wellness Tips - for first and second (and beyond!) time moms!

The Pregnancy Wellness Tips


1. Aim For Optimal Nutrition…with Grace! 


For many women the first 3-4 months can be quite challenging in the area of eating altogether due to a range of severity in morning sickness. Up to 80% of women experience some degree of sickness in the first months of pregnancy so if you aren’t feeling that great, know you are in good company. Feeling unwell can throw a wrench in things which is why I mention to aim for optimal nutrition with a big dose of grace. There may be days when all that seems appetizing is crackers or fast food and that’s OK if that’s all you can stomach. Then, as you begin to feel better aim for a well balanced diet. Here are some great pointers for optimal nutrition: 

    • Eat small portioned and balanced meals throughout the day (graze rather than eating large meals)
    • Prioritize dietary fibre (constipation is a common pregnancy symptom) with foods such as chia seeds, sweet potatoes, berries, pears, melons, whole grains, carrots, peas, and corn. 
    • Increase vitamin D rich foods (fish and eggs are ideal!) as it has been shown to reduce the risks of pregnancy complications including gestational diabetes, preterm birth, and infection as immune levels are reduced during pregnancy. 
      • If you live in a mostly cold climate like I do, I also recommend taking a Vitamin D supplement to boost intake like Rainbow Lite Sunny Vitamin D3 Gummies from iHerb that provide 1,000 IU of Vitamin D3 per tasty little gummy! I have been giving a few of these gummies to my toddler each day too as vitamin D is important for little ones also! 
    • Prioritize protein intake aiming for 0.5g-1g of protein per pound of bodyweight (pre-pregnancy) per day. Great protein sources include eggs, chicken, fish, beef, beans, tofu and natural protein powders including plant-based protein and collagen peptides
      • I love using collagen peptides in my morning smoothies during pregnancy as it not only provides a great amount of protein and amino acids but is also tasteless and easy to incorporate into smoothies, yogurt, soups, and tea/coffee. Collagen helps with skin elasticity which can aid in the area of stretch marks, it improves gut health, and boosts joint and ligament health which is important because the physical load of pregnancy can be very demanding. 
      • iHerb carries high-quality Collagen Peptides by Neocell, sourced from grass-fed bovine and it also contains added hyaluronic acid, and vitamin C. A great morning smoothie addition during pregnancy! 
      • Speaking of hyaluronic acid, Neocell from iHerb carries a Hyaluronic Acid supplement as well which can be safely added to your supplement routine during pregnancy to improve overall skin health and elasticity which can prevent acne breakouts, dryness (my skin gets crazy dry and itchy during pregnancy!), and it may help in reducing and preventing stretch marks! 

2. Exercise Regularly and Adapt As Pregnancy Progresses


This is a biggie and again something that might take the backseat during the first trimester if morning sickness is a part of your pregnancy experience. I personally had to stop exercising for about seven weeks when I was feeling my worst but now that I’m past that stage I’m back exercising 4-5 days per week and it truly helps me feel so much better. There is a ton of research that shows the benefits of regular exercise during pregnancy whether it be resistance training, cardiovascular activity, yoga, pilates, or swimming. The American Pregnancy Association lists the benefits of regular exercise as follows:

    • Reduces backaches, constipation, bloating, and swelling
    • May help prevent or treat gestational diabetes
    • Increases energy, mood, and sleep quality
    • Improves posture (which can take a toll during pregnancy!)
    • Promotes muscle tone, strength, and endurance
    • Can improve ability to cope with labor and shorten labor duration
    • Improves ability to be physically fit postpartum 


As pregnancy progresses you may need to modify your workouts as your body changes. I work with a personal trainer online every month who adapts my workout program according to trimester. If you weren’t exercising before pregnancy be sure to ease into it with the guidance of a professional to prevent injury. 

My 5 Essential Pregnancy Wellness Tips, through all trimesters

3. Prioritize Sleep Like It’s Your Best Friend! 


Ah, precious sleep, a pregnant mama’s best friend, truly! During pregnancy our bodies are building another human, it’s no small feat, and it has been said the amount of energy this process takes is equivalent to climbing Mount Everest…a few times over! Quality sleep during pregnancy helps overall energy levels, mood, physical wellness, and can reduce symptoms of nausea during those first few months. Getting quality sleep during pregnancy can be easier said than done as research shows sleep issues can be seen in up to 80% of women including insomnia and restless legs. Here are some specifics that can help you get that much needed quality sleep! 

    • Keep a consistent bedtime
    • Avoid screen time in the 2 hours before bed
    • Cut back on fluids in the evening to avoid having to get up multiple times to pee in the night
    • Supplement with Magnesium
      • iHerb carries Natural Vitality Natural Calm Magnesium Powder that can help with sleep by having a calming, relaxing effect, and can reduce symptoms of restless leg syndrome. *Be sure to chat with your healthcare professional before starting any new supplements while pregnant.

My 5 Essential Pregnancy Wellness Tips - Prenatal Supplements

4. Take A High-Quality Prenatal Supplement & Consider a Postnatal too! 


This might seem like an obvious point but it must be reiterated as it is so very important to take a prenatal supplement while trying to conceive and for the duration of pregnancy. These supplements are formulated to ensure you and your little one are getting the specific nutrients necessary for healthy fetal growth and development. Also, a prenatal supplement is extra insurance for you as a mama because babies will often take what they need from mom’s body and mom can become depleted so the prenatal helps to prevent nutrient deficiency for both mom and baby. 

  • iHerb carries a great prenatal called Rainbow Lite Certified Prenatal Vitamin which helps to nourish and protect mom and baby through folic acid, vitamin D3, a fruit and veggie blend, antioxidants, vitamin B complex, non-constipating iron, probiotics, and digestive enzymes. 

Another supplement to consider while still pregnant is a postnatal vitamin blend that can help in the months after baby is born as that can be quite an intense period of time that stretches you both mentally and physically. Rainbow Lite’s Vibrance Postnatal Multivitamin supplement from iHerb is scientifically formulated to give you and your baby the best nutrition during that postnatal period including nutrients that help with lactation for breastfeeding, immune health, and digestive health as well as specific essential nutrients for babies who are being breast-fed while mom is taking the supplement as these are passed on to baby through breast milk. 

5. Practice Good Communication With Your Partner & Loved Ones


Pregnancy is an incredibly amazing and a truly miraculous process but can also challenge you in a multitude of ways! I know from personal experience with both of my pregnancies that I have felt isolated at times as my body is going through changes and it feels like nobody else really understands. 

The best thing I’ve found to help me cope during these times is to reduce stress in my life and practice good communication with my hubby and those closest to me. I am often surprised time and time again that my husband actually can’t read my mind (ha!) so I know the best thing I can do for him and myself is to communicate exactly what I need, when I need it. This often means sitting down with him during a quiet time and letting him know what kind of support I need from him (and also thanking him for the help he is providing)

It’s also important to communicate to your close-knit community of friends and family who may be in a different season than you that you might be too tired to go out or need extra help with errands or other tasks. More often than not most of those close people are more than happy to help, you only have to speak up and ask! 

My 5 Simple Essential Pregnancy Wellness Tips

A Final Note on iHerb! 


This post was made in partnership with iHerb so I want to make sure I give them a proper shout out. If you are a regular reader of the blog you’ll see that I use and partner with iHerb often and for good reason! iHerb carries over 30,000 (!!) natural products that ship to over 150 countries including Canada which is great because they carry many products I cannot find locally in my city at a competitive price. The shipping is always affordable and includes duties which means no surprises at the door when the package is delivered. Orders are shipped from climate-controlled distribution centers which ensures quality of their products and if you need assistance you can access their customer service team 24 hours per day, 7 days per week (and they speak in 10 different languages!)

I love the ease of use, incredible variety of products, and fast shipping that iHerb provides which makes it a go-to for me when it comes to natural health products. If you haven’t tried iHerb yet I highly recommend you do!


New and returning customers also qualify for a discount off their iHerb order with no minimum purchase, just click here to get the deal

I hope you enjoyed this post and if you are currently pregnant, planning to get pregnant, or have friends/family who are pregnant you find the tips helpful and worthwhile to share and put to use!


What is one of your top pregnancy wellness tips? I’d love to read about it in the comments section. Be sure to pin the photo below to save this post for later and of course, share the love!

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Check out these five essential pregnancy wellness tips including food and fitness, supplements, natural options, things to do, prenatal vitamins, do’s and don’t and more! Take charge of your wellness from the first trimester to the third and beyond whether it’s your first pregnancy, second, or fifth!



*Disclaimer: Always speak to your primary healthcare provider before starting any new dietary supplement before, during, or after pregnancy or while breastfeeding.

Author: Christal Sczebel

Christal is the creator of Nutrition in the Kitch. She's a Certified Nutritional Consultant, twice published author, gluten and dairy free recipe developer, food photographer, speaker, wife, and mama. Christal loves good food, all things wellness, and loves to travel. Her wellness philosophy is centred around balance and sustainable health, life's way too short for boring diets and restriction!

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