A guide to a natural & nourished pregnancy

Before we get into the nitty-gritty of pregnancy, we have to talk about prenatal health and nutrition first. This period is an important, foundational step that sets the tone for building a strong environment and "home" for your future baby!

On average, it is recommended three-six months of extra prenatal care before trying to conceive. Of course, this looks different for everyone based on lifestyle going into this new chapter of life. Some need to incorporate more detoxing practices, along with nutritional support/changes (dietary, supplementation, etc.) to prepare the body. While others will keep to their same healthy routines/lifestyle with perhaps some minor tweaks and/or additions. 

Here are some nutritional and lifestyle recommendations pre/post pregnancy: 

Dietary choices are essential. Eating nutrient-dense, unprocessed, unrefined, naturally occurring whole foods such as: 

1. High-quality protein: meats/poultry - ethically raised on a biologically appropriate diet and utilizing the whole animal (muscle meat, organs - heart/brain/liver/kidneys, fat/skin/connective tissue enjoyed with the meat and used for cooking, bones for rich stocks and broths), wild-caught fish, organic pasture-raised eggs, nuts/seeds, unpasteurized, non-homogenized raw dairy (milk, kefir, cheese), and beans Also, it is important to make sure you are getting ample amounts of protein in each meal. 

2. High-quality fat: avocados, raw unpasteurized full-fat dairy (butter, ghee, milk, cheese, yogurt, lard, and tallow), cold-pressed organic fruit oils (olive oil, coconut oil, avocado oil), nuts/seeds, grass-fed organic beef, and eggs 

3. Unrefined carbohydrates: properly prepared grains and legumes (rice, lentils, quinoa, farro), sourdough, sweet potatoes/potatoes, einkorn pasta, and beans.

4. Fruits & vegetables: Blueberries/other berries, citrus fruits, pineapple, grapefruit, melons, dates, apples, cruciferous vegetables, asparagus, carrots, celery, squash, mushrooms, etc. 

  • Blood sugar regulation: It is important to eat mindfully and avoid major spikes. Here are some tips—consume fiber, fat, and/or protein before consuming carbohydrates, eat a salad before consuming a high-carbohydrate meal, move after you eat especially when consuming carbohydrates, and consume acetic acid (1 tablespoon of apple cider vinegar in a glass of water or food) before meals.

  • Hormonal Health: some symptoms of possible hormonal imbalances are: PM /painful periods/irregular periods, low libido, acne, fatigue, mood swings, food cravings, etc. If you think you might have hormonal dysregulation we recommended seeing a practitioner or a holistic-based doctor for individualized testing. Check out Nuvitru Wellness for more support and guidance!

  • Lessening overall toxin exposure: filtered water, removing the use of plastic, home air filter, using non-toxic products for your cleaning, cookware, skincare, clothes, etc. 

  • Daily movement and exercise: walking is the easiest form and is filled with amazing benefits for our overall wellness

  • Reducing overall stress levels: mediation, stretching, optimizing sleep quality, grounding, journaling, etc. 

Here are some of my favorite pregnancy tips and suggestions: 

Make sure you give yourself a lot of grace, positive affirmations, and love during this special time. It definitely isn't always easy—there are so many emotions, and at times, you feel physically unwell. During challenging times, allow yourself time to relax and listen to your body. When you are feeling great, take advantage of optimizing the time doing things you love!

Morning Sickness Support

Dealing with morning sickness: some get lucky and don't experience this at all, and for those of us that do, it's one of the hardest transitions of becoming pregnant. 

Some causes for morning sickness are: hormones (hCG rises rapidly at the beginning of pregnancy, stressed liver and/or adrenals, low blood sugar, nutrient deficiency, and electrolyte deficiency.

These next suggestions might help at times, and other times to be blunt, there is nothing you can do, but ride it out and get down whatever you like/can. 

  • Ginger

  • Water with lemon and a pinch of sea salt (for electrolyte/hydration)

  • Raw milk (sourced responsibly)

  • Peppermint (tea, essential oil)

  • Citrus fruits 

  • Supplementation (magnesium, vitamin B6, papaya seeds, digestive enzyme)

  • Don't let yourself get too hungry 

  • Sleep!

Daily Habits for a Nourished Pregnancy

  • Herbs: turmeric (gold moon milk is a personal favorite), Anima Mundi Womb Tea, red raspberry leaf, dandelion leaf, ginger, moringa. And for postpartum - oatstraw, cramp bark, lady’s mantle, ashwagandha, & yellow dock root.

Traditional Medicinals have great organic herbal tea options too

  • Constipation Relief: chia seeds, hydration, fiber (sprouted rolled oats, flaxseeds, green leafy vegetables , broccoli, sweet potatoes, apples, pears & figs), pukka cleanse tea, dates, prunes, coffee (decaf) w/ coconut oil, chiropractic and/or acupuncture 

  • Lymphatic drainage: laying with legs up for 5-10 minutes daily, dry brushing, massage, and daily movement 

Note: this is not medical advice, so please always refer to your doctor or practitioner. These are just suggestions. Supplementation is always on an individual basis. 

Birth Options & Pregnancy Care:

We are not here to say any option is right or wrong. We’re simply presenting all alternatives, allowing you to make the best decision that feels right for you.

  • Traditional hospital birth

  • At a birthing center 

  • Homebirth/waterbirth using a midwife & doula - which can be used in the other two options as well

    Opting out of ultrasounds and more

Having a natural pregnancy and unmedicated home birth is very important for me (Ashley, here). I am here to say you don’t have to opt into all of the routine practices. You can say no. Personally, with great research, I have declined all sonograms and ultrasounds to reduce EMF exposure. Although a doppler does emit some radiation, I have used it twice early in my pregnancy. It was more for peace of mind hearing the heartbeat, knowing everything was ok. A fetoscope is the best option in terms of no EMF exposure and can be used starting in the second trimester. 

I will note and suggest you do your own research on epidurals, the best positions for birthing (laying on your back is not ideal), Pitocin, delayed cord clamping, and the “traditional baby care” after birth. 

Some great accounts to look up for more information

Karen Welton - pain-free birth (IG), Pregnancy Advice (IG), Body Ready Method, Poppy Child - popthatmumma (IG), Christina Nikki Bergen - the belle method (IG), Charlotte Conlon - miss pelvic health, Miranda - the informed birth (IG), and The Positive Birth Company

Book Recommendations

The Nourishing Traditions Book of  Baby & Child Care, Real Food for Pregnancy, Ina May’s Guide to Childbirth, The first 40 Days, and Birth Without Fear

An ending personal note—I wanted to share some of my feelings and thoughts so if you feel similar, know you are not alone and it is ok/normal. At the beginning of pregnancy, I felt a little disconnected from myself and my body, and having horrible morning sickness or honestly, some days all-day sickness didn't help. Adjusting to your body changing is hard. There is nothing to feel bad or ashamed about. Not having all positive emotions doesn’t take away from your excitement, love, and being blessed with carrying your child. In my experience, you do, find it again. For me, it was hearing the heartbeat and then feeling her move. Also, buying a few new items of clothes really helped. Finding some cute new essentials was everything - summer dresses, leggings, biker shorts, and a few new t-shirts. So this is your sign to go and do a little shopping!

Remember, not everyone has the same experience. Do not compare your journey with anyone else. Don’t let other people’s opinions stray you from doing what you want. Be secure in all decisions and know you are making the best decisions for you and your baby. Try to enjoy this time, take pictures, document what you can (journaling, etc.), listen to your intuition, be present, and honestly, just do the best you can!

Ashley Miele