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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! Mild nausea and vomiting are common and affect every mother differently. Although some women find that nausea is worse in the morning, symptoms can occur at any time of day (despite what the name suggests!). Always consult your doctor if you have any questions or concerns about nausea during your pregnancy. Morning sickness usually starts around the sixth week of pregnancy and eases up by the twelfth week,1 but for some, it can continue throughout pregnancy. While the exact cause of morning sickness isn’t known, hormonal changes or lower blood sugar may be to blame,2 and things like stress, travelling, and certain foods can make symptoms worse.  Here are a few helpful tips for managing those not-so-nice symptoms! Try to: Eat small meals or snacks throughout the day (aim for 5 or 6) Take your prenatal vitamins with or after food Eat whatever pregnancy-safe foods appeal to you when you’re hungry Sip on beverages between meals and snacks Get plenty of rest and minimize stress (try walking, yoga, or mindfulness exercises)  Avoid: Potential trigger foods or smells (e.g. spicy foods, perfumes, etc.)  Skipping meals  Consuming too much caffeine (try to keep your caffeine intake below 300 mg a day, and know that certain teas, soft drinks, and chocolates contain caffeine)3 Eating fried or fatty foods Strenuous exercise and overheating—adjust your physical activity levels to support your body and take it easy)  Bonus tips: Eat a small snack first thing in the morning (try dry toast, crackers, or granola) Take your time getting up and avoid lying down too soon after eating Ginger can help with nausea: try a ginger ale made with real ginger, ginger tea, or pharmaceutical grade ginger supplements1 Drink cold beverages with ice, taking small sips Top takeaways During these early weeks of pregnancy, your body is going through so many changes, and it’s important to pay attention to what you are feeling. Talk to your doctor if you are experiencing severe nausea and vomiting—there are other treatments they may offer.  Getting rest is more important than ever. You need time to adjust and recharge, especially when you're dealing with morning sickness. Take naps when you can, and don’t feel guilty about needing more sleep. Listen to your energy levels and pace yourself. Staying hydrated is also key. Nausea can make it tough to keep fluids down, but taking small sips of water or drinks throughout the day can help to prevent dehydration. Pregnancy is overwhelming, so leaning on loved ones when you need help is essential. Whether it’s helping with meals, household chores, or just offering words of encouragement, a loved one’s support can make a world of difference. Finally, listening to your body’s needs means tuning into what feels right for you—whether it's eating small meals more often, avoiding certain smells or foods, or taking breaks when needed. Be gentle with yourself; you're doing an amazing job!   References1 Society of Obstetricians and Gynaecologists of Canada. Nausea and vomiting. Pregnancy Info. Accessed December 2024. https://www.pregnancyinfo.ca/your-pregnancy/nausea-and-vomiting/2 HealthLink BC. Pregnancy: Dealing with morning sickness. Updated November 2022. Accessed December 2024. https://www.healthlinkbc.ca/pregnancy-parenting/pregnancy/your-health-during-pregnancy/pregnancy-dealing-morning-sickness3 Public Health Agency of Canada. Your guide to a healthy pregnancy. 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. Symptoms of pregnancy. Pregnancy Info. Accessed December 2024. https://www.pregnancyinfo.ca/your-pregnancy/healthy-pregnancy/symptoms-of-pregnancy/

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. Let’s calm those nerves! From recognizing the early signs that labour has begun, to knowing when it's time to contact your doctor, we’re here to help you navigate the journey of childbirth.    Oh Baby! 10 early signs that labour is underway  Nesting: This often is considered an “old wives’ tale,” but if you have a burst of energy, or the urge to clean and organize, this could be a sign that your baby is on the way.  Braxton-Hicks: These ‘false’ contractions can start halfway through the pregnancy, but they tend to increase in frequency and intensity as you get closer to delivery.  Dropping or Lightening: This phenomenon is commonly referred to as "lightening" because you might physically feel lighter. As baby drops down further into your pelvis to prepare for birth, you might find it easier to breathe now that baby is no longer putting heavy pressure on your diaphragm.  Effacement: In the last month of pregnancy, the cervix will begin to stretch and thin. This is an indication that the lower portion of the uterus is preparing for delivery, as a thinner cervix dilates more easily. ¹ Dilation: This is the process of the cervix opening in preparation for childbirth. ¹ Your healthcare provider can help you determine how many centimeters you have dilated as you approach your delivery date. Water Works: If your water breaks or you experience a heavy gush or light leak of fluid, it's essential to inform your doctor. This could be a sign that labour is underway. ¹ Bloody Show: During pregnancy, a mucus plug protects your cervix. As your body gears up for labour, it says goodbye to this plug, and that is called a “show.” ² The mucus might have a hint of pink or blood. It's a sign that labour might be near, but don't worry if you don't notice it – not everyone does! Backache: Nagging aches or mild pains in your lower back could be from increased pressure to your pelvic area. ³ This also could be a signal that baby is ready.  You Gotta Go: Increased urination, loose stools, diarrhea and/or feeling like you need to go to the bathroom more often (even more so than before) is a common early sign of labour. ⁴ Regular Contractions: When your contractions increase in intensity and frequency, this is the telltale sign that your baby is ready to join the world. Start recording the time each contraction begins and how long they last. Contact your doctor or midwife when your contractions follow a consistent pattern and are occurring closer together. ² As your due date approaches, look for these subtle signals that the big day is near. From nesting instincts kicking in to unusual bursts of energy, these signs can be both exciting and reassuring. Talk to your doctor or midwife if you have any questions about the signs that labour is starting.  * For informational purposes only. Not intended to be medical advice. Consult your physician for any questions about your or your baby's health.    References:   ¹ Society of Obstetricians and Gynaecologists of Canada. PregnancyInfo.ca. Labour 101. Accessed 2024 March. URL: https://www.pregnancyinfo.ca/birth/labour/labour-101/  ² American Pregnancy Association. Signs of Labor. Accessed 2024 February. URL: https://americanpregnancy.org/healthy-pregnancy/labor-and-birth/signs-of-labor/  ³ HealthLinkBC. Labour and Delivery. Accessed 2024 April. https://www.healthlinkbc.ca/pregnancy-parenting/labour-and-birth/labour-and-delivery     ⁴ Government of Canada. Your guide to a healthy pregnancy. Accessed 2024 February. URL: https://www.canada.ca/en/public-health/services/health-promotion/healthy-pregnancy/healthy-pregnancy-guide.html    

Welcoming a new baby is one of life's most exciting adventures, and as you enter the home stretch of your pregnancy, comfort and preparation are key. The third trimester brings a unique set of challenges as your belly grows to accommodate your little one.   Here are some examples of common symptoms that you may experience and tips on how to help maximize your comfort:   Back discomfort: Consider resting on a firm mattress, cuddling a pillow between your knees, or embracing the added support of a prenatal belt. Try applying tender heat or a gentle massage to help relieve strain and tension.   Constipation: Drink lots of water and eat high fibre foods, such as vegetables, whole grains, and fruit.  Talk to your doctor before taking any stool softeners or laxatives.     Difficulty sleeping: Embrace a regular sleep schedule and create a cool, peaceful bedroom that invites you to relax.  Heartburn: Avoiding heartburn-triggering foods like coffee, pop, spicy and high-fat foods, particularly near bedtime.   Leg cramps: Hydration, gentle activity, and calf stretches can be effective rituals to reduce cramps.  Fatigue: Stay energized with a healthy balanced diet and mild to moderate exercise.     If you have any concerns or questions about your health, talk to your healthcare provider.      References:   Health Canada. Your Guide to a Healthy Pregnancy. 2023. https://www.canada.ca/en/public-health/services/health-promotion/healthy-pregnancy/healthy-pregnancy-guide.html. Accessed April 2024.    

Congratulations! You're on the incredible journey of bringing new life into this world. As your due date approaches, it's time to start thinking about what to pack in your hospital bag. Having everything you need at your fingertips can offer you calmness and comfort during your hospital stay. A thoughtfully packed bag also supports your postpartum recovery, helping you to feel your best. Feel free to make this list your own - add your personal favorites to ensure you have what you need for the special delivery. So let's dive into the ultimate hospital bag checklist to make sure you're prepared for the big day!  Essential documents: First things first, gather all your important documents. These may include:   identification insurance information birth plan list of your current prescriptions other hospital or medical paperwork. This could include an authorized hospital visitation list or a cord blood donation form. _________________________________________ _________________________________________ Having these documents readily available will save you time and help ensure a hassle-free admission process. Comfy clothing: Packing soft, stretchy and loose-fitting clothes is the key to comfort for your stay. Remember to bring:  nightgown or birthing gown (if you choose to deliver in your own gown versus something provided by the hospital) robe comfy pajama pants (you might prefer darker colors, in case there are accidents) nursing bras or tanks favorite slippers cozy socks (if you want something other than the grippy hospital socks) don't forget a going-home outfit, keeping in mind that you may still have a baby bump post-delivery. You might also want to choose an outfit that makes it easy to nurse or feed your newborn.  _________________________________________ _________________________________________ Hygiene heroes: Bringing your own toiletries will help you feel fresh during your stay. Pack travel-sized items such as: toothbrush and toothpaste shampoo and conditioner face wash or make-up remover favorite face moisturizer hand cream hair ties or scrunchies brush or comb trusted lip balm _________________________________________ _________________________________________ Recovery care: After giving birth, your body will need a little TLC. While the hospital may have some of these items for you, you might be more comfortable if you plan to bring your own: personal water bottle to help you stay hydrated peri bottle for post-partum pain or personal care ice pack or cold pack disposal undies maternity or disposal pads nipple cream, if you plan to nurse nursing pads supportive belly binder or maternity belt nursing/feeding pillow small lap blanket favorite pillow from home to help you rest. Be sure to have a bright pillowcase so that it’s easily distinguishable from the hospital pillow _________________________________________ _________________________________________ These essentials will not only provide much-needed relief, but they’ll also help in your recovery journey. Entertainment essentials: During the early stages of labour or while waiting for things to progress, having snacks and entertainment options on hand can help to distract and relax you. Consider packing: your favorite snacks, such as dried fruit, trail mix or crackers extra-long phone cord and charger a personal fan to stay cool a white noise machine to help you rest reading material, such as book or a magazine your favorite TV shows or podcasts downloaded onto your phone or tablet a portable speaker so you can listen to your favorite playlists. Consider creating playlists for delivery, and possibly a soothing playlist for post-delivery relaxation _________________________________________ _________________________________________ Baby must-haves: We can't forget about your little one! These essentials will provide comfort to your baby during the transitions at the hospital and on the memorable ride home. Make sure to pack: newborn diapers wipes sterilized bottle with nipple Good Start® Infant Formula. Even if you plan to breastfeed, having formula* on hand can help you stay prepared 2- 3 sleepers – TIP: You may want to bring two kinds of sleepers – one with a zipper and another with a snap or button close. Zippers make for easier diapering, but babies who need additional monitoring might prefer the snaps to accommodate wires or tubes 2-3 onesies baby’s first blankie extra swaddling blankets cozy hat cute, comfy, photo-ready outfit to wear home _________________________________________ _________________________________________ *We believe that breastfeeding is the ideal nutritional start for babies Partner’s best: It's important for partners to be well-prepared too. Encourage your partner to pack their own hospital bag, complete with extra clothes, fresh socks, and a handy phone charger. Having these comfort items easily available can truly enhance the experience for everyone involved. Keep your bags in a handy spot so you both can be ready at a moment's notice. _________________________________________ _________________________________________ Happy packing! Preparing your hospital bag is an exciting step towards welcoming your bundle of joy into the world. By gathering these essentials, you'll be well-equipped to embark on your delivery journey with confidence and comfort. Remember, this list serves as a guide, and you can always tailor it to fit your personal preferences and needs. Wishing you a smooth labour and delivery, filled with love, empowerment and joy!