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Here is a helpful walkthrough on what to eat before, during, and after your pregnancy. Learn about key nutrients for you and baby, and what kind of supplements to look for. 

It’s never too early to start thinking about your birth plan, and one of the most important considerations for your big day is your birth team.

At around 14 weeks, your pregnancy is entering an exciting new phase—the second trimester! Many women find this to be the most comfortable trimester, as some early symptoms like nausea and fatigue may begin to ease. However, a whole bunch of new physical and emotional changes are on the way. Here are some of the common symptoms you might experience as you move through your second trimester. Always consult your doctor about the unique needs of your pregnancy. What you can expect and what you can do The first signs of a baby bumpBy about 16 weeks, something exciting starts to happen: your baby bump becomes visible!1 You may also notice a dark line running from your belly button to your pubic area, called the linea nigra. This is completely normal and should fade after birth.1 Breast changesDuring the second trimester, your breasts may become fuller, heavier, and more tender as they prepare for breastfeeding. Your areolas may darken and expand, and some women even begin to leak small amounts of colostrum—the first milk your body will produce. If you experience leaking, consider wearing breast pads to stay comfortable and avoid any spots on your clothes. SwellingCarrying a baby is certainly not an easy task, and in your second trimester, you may experience mild swelling in your feet and ankles. As your body produces more blood and your baby grows, fluid can build up in your lower limbs, causing mild puffiness.3 To manage this, try resting with your feet elevated when you can and avoid wearing tight shoes or socks with elastic bands. Talk to your doctor if the swelling is sudden or if you have swelling in your face or hands. Digestive issuesYour uterus is growing something wonderful which can put pressure on your digestive organs. For some women, this can sometimes lead to heartburn and constipation and may worsen as your pregnancy progresses. If heartburn becomes bothersome, try avoiding spicy or greasy foods, and consider eating smaller, more frequent meals. For constipation, drinking plenty of water, eating fibre-rich foods, and staying active can help keep things moving.3 Back and pelvic painAs your body’s centre of gravity shifts and pregnancy hormones relax your joints and ligaments, the changes can cause lower back pain and pelvic discomfort.1 To ease back pain, sit with proper posture, avoid heavy lifting, wear comfortable shoes, and sleep on your left side with a pillow for support. A massage, warm bath, gentle stretching, or using a warm compress may help to relieve discomfort. Nasal congestion and nosebleedsThese can be surprisingly common in the second trimester due to increased blood flow and hormonal changes.2 To ease these symptoms, use a cool mist humidifier, drink plenty of water, and try saline nasal drops. Massaging your sinuses or inhaling steam from a hot shower can also help. Avoid antihistamines unless advised by your doctor. Lots of emotionsGrowing a baby can bring a rollercoaster of emotions, so be kind to yourself and know it’s normal to still experience a mix of emotions as your hormones shift. You may find that your pregnancy is starting to feel more real. You may struggle with sleep, feel excited, nervous, overwhelmed, or all of the above! This is a great time to celebrate your pregnancy, talk to your baby, gently massage your belly, or start a pregnancy journal to document your feelings and milestones. Feeling baby moveThe second trimester is when many mothers begin to feel their baby’s first movements, often referred to as "quickening".2 This may feel like gentle flutters or bubbles in your belly. These early movements can be reassuring and exciting as they serve as a reminder that your baby is growing strong and active inside you. Be sure to note the date of your first movements to share at your next appointment with your doctor. Top takeawaysThe list of possible physical changes from pregnancy is certainly a long one. Whether you're dealing with discomforts like back pain or digestive issues, or feeling emotionally overwhelmed, remember that these changes are all part of the journey! Be kind to yourself, lean on your loved ones, and reach out to your healthcare provider if you have any concerns.  Above all, enjoy the excitement of this special time. You’re doing great, and with each passing week, you’re getting closer to meeting your little one! References 1 HealthLink BC. Body changes during pregnancy. Updated December 2024. Accessed December 2024. https://www.healthlinkbc.ca/pregnancy-parenting/pregnancy/body-changes-during-pregnancy2 HealthLink BC. Mother's physical changes during the second trimester. Updated August 2013. Accessed December 2024. https://www.healthlinkbc.ca/pregnancy-parenting/pregnancy/your-second-trimester/mothers-physical-changes-during-second3 Public Health Agency of Canada. Healthy pregnancy guide. Government of Canada. Updated September 2024. Accessed December 2024. https://www.canada.ca/en/public-health/services/health-promotion/healthy-pregnancy/healthy-pregnancy-guide.html4 Society of Obstetricians and Gynaecologists of Canada. Healthy pregnancy. Pregnancy Info. Accessed December 2024. https://www.pregnancyinfo.ca/your-pregnancy/healthy-pregnancy/

Pregnancy is full of beautiful changes and moments, but morning sickness is not one of them

As you embark on this exciting journey, being active will benefit both you and your baby. Experts recommend that, unless there is a complication that prevents exercise, pregnant women  should aim for at least 150 minutes of moderate-intensity exercise per week.1 Don’t worry, it’s not as overwhelming as it may sound. We’ve made a guide to help you every step of the way. Consult your healthcare provider before starting any new exercise or if you have any questions.  Being active is important for you and baby Exercise offers numerous benefits, from boosting your mood to improving your physical health. It can also be a prescription for reducing the risk of complications like gestational diabetes, preeclampsia, and excessive weight gain.1  In addition, exercise can help prevent back pain, relieve constipation, improve sleep, and boost your energy levels, making those first few months of pregnancy more comfortable.2 And it’s not just beneficial to you! Regular exercise can also be beneficial for your baby.1 Research shows that exercise can lower the chance of birth complications, such as a larger-than-average baby (macrosomia) or the need for a Caesarean section.1 Choose exercises with low risk of falling and talk to your doctor if you think you have any condition that may prevent you from exercising. How much exercise do you need? The goal is at least 150 minutes of moderate-intensity physical activity per week, ideally spread across at least three days.1 You can start with short sessions, especially if you're new to exercise, and work your way up. For example, begin with 15-minute sessions three times a week and gradually increase as your energy and stamina build. If you're already active, aim for 30-minute sessions five times a week, mixing in both aerobic and resistance exercises.  What types of exercise are best? Variety is key to getting the most out of your workouts. Incorporate different types of activities to keep things interesting and impactful. Aerobic activitiesAerobics help strengthen your heart and lungs. Aim for activities that are low-impact and avoid anything where you risk falling. Think brisk walking, swimming, or dancing.  Strength trainingStrengthening your muscles and bones can improve your posture and make daily tasks easier as your body changes. Try modified weight training or resistance band exercises. Be sure to always listen to your body and avoid overexertion. Flexibility and stretchingPregnancy puts extra strain on your muscles and joints, making gentle stretching or yoga good choices. These activities help keep your body mobile, improve balance, and relax your mind. Pelvic floor exercisesExercises like Kegels strengthen the muscles that support your bladder and uterus. These are especially important as they help reduce the risk of urinary incontinence and support recovery after birth. Making and modifying your routine  Staying consistent with exercise is all about building it into your routine. If you’re struggling to stick to your solo workout schedule, try joining a group class! It’s a great way to stay motivated and an opportunity to meet other parents. As your pregnancy progresses, your body will change, and your exercise routine may need to be adjusted. If you experience discomfort, make modifications to ensure you’re still comfortable and safe, and talk to your doctor if you have concerns. If you’re just starting, take it slow. The key is to enjoy the process and focus on how exercise makes you feel. Whether it's the energy boost or the improved mood, the benefits are worth it.  Safety tips While staying active is encouraged, there are a few precautions to keep in mind. Avoid overheating: Pregnancy makes it harder for your body to regulate temperature, so be sure to drink plenty of water and avoid exercising in hot conditions. Wear the right gear: Make sure you dress comfortably! Proper shoes and a supportive bra are essential (especially as your breasts become tender). Take breaks: If you feel faint, dizzy, or short of breath, stop and rest. Steer clear of risks: Stay away from exercises that involve a risk of falling or contact, like high-impact sports, horseback riding, or scuba diving. Top takeaways Staying active during pregnancy is an important part of keeping you and your baby healthy. Exercise doesn’t have to be complicated and overly time-consuming. Prioritize finding fun ways to stay active that make you feel good. Here’s to a happy, healthy pregnancy—one step at a time!   References 1 Mottola MF, et al. Joint SOGC/CSEP Clinical Practice Guideline No. 367. 2019 Canadian Guideline for Physical Activity throughout Pregnancy. JOGC. 2018;40(11):1528-1537. 2 Society of Obstetricians and Gynaecologists of Canada. Exercise during pregnancy. Pregnancy Info. Accessed December 2024. https://www.pregnancyinfo.ca/your-pregnancy/healthy-pregnancy/exercise-during-pregnancy/ Public Health Agency of Canada. Healthy pregnancy guide. Updated September 2024. Accessed December 2024. https://www.healthlinkbc.ca/pregnancy-parenting/pregnancy/your-health-during-pregnancy/exercise-during-pregnancy Society of Obstetricians and Gynaecologists of Canada. New Canadian guideline prescribes exercise for healthier pregnant women, healthier babies. Updated May 2019. Accessed December 2024. https://sogc.org/en/en/content/featured-news/new-canadian-guideline-prescribes-exercise-for-healthier-pregnant-women-healthier-babies.aspx

As the much-awaited moment of childbirth approaches, it's completely normal to feel uncertain or nervous about your labour and delivery.

Here are some examples of common symptoms that you may experience and tips on how to help maximize your comfort.

Let's dive into the ultimate hospital bag checklist to make sure you're prepared for the big day!