Your First Trimester: What’s Happening at 10 Weeks

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Congrats! You’re pregnant! Whether you’re expecting your first baby or you’re a seasoned pro, the first trimester is an exciting and often overwhelming time. Especially if this is your body’s first rodeo with being pregnant, you may have no idea what to expect. But even if you’re already a parent, each pregnancy is unique.

By the time I was pregnant with Essie, I figured I knew what to expect because I already had a toddler (Kimmie) at home. But boy oh boy were those two pregnancies different! With Kimmie, I could barely stand the smell of food, but had little actual nausea and was ravenous from the start. With Essie, even the sight of food made me want to puke. With Kimmie, my energy was low from the onset. With Essie, I was able to complete a 65-mile bike ride about 8 weeks into my pregnancy, before my energy took a nosedive.

The first trimester of pregnancy is an exciting and crucial time for you and your baby. At 10 weeks, your little one is rapidly growing, and your body is going through tremendous changes. With all the changes taking place and all the new information you’re trying to absorb, having a sense of what’s going on in your body can make you feel less anxious, so you’re able to enjoy the ride a little more.

Here’s a peek at what’s going on, and what you can expect, at 10 weeks of pregnancy, both with your body and with your growing baby.

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First Trimester Physical Changes: Your Pregnancy at 10 Weeks

At 10 weeks pregnant, your body is adjusting to the changes of pregnancy. Your hormone levels are all over the place as your body gears up to support your growing baby. Some common physical changes you may experience include:

Morning Sickness: Many women experience nausea and vomiting, often called morning sickness. Though it’s called “morning” sickness, it can actually happen at any time of day or night.
Breast Changes: Your breasts may feel tender, swollen, or sore as they prepare for breastfeeding. You might also notice that your nipples are darker.
Fatigue: Early pregnancy is physically draining, and feeling more tired than usual is normal. Your body is working overtime to support the pregnancy, so listen to your body and rest when needed.
Frequent Urination: Increased blood flow and hormonal changes can lead to frequent trips to the bathroom.
Bloating and Constipation: Hormonal changes can also slow down your digestive system, leading to bloating and constipation.

There are pregnancy-safe options to help you deal with some of the physical side effects of pregnancy; check with your doctor if your nausea or constipation are unmanageable.

What’s Happening with Your Baby at 10 Weeks

At 10 weeks, your baby is about the size of a prune or a small strawberry, measuring around 1.2 to 1.5 inches long. While still small, your baby is undergoing a lot of big changes at the ten-week mark:

Development of Organs: By the 10th week, most of your baby’s major organs are formed, including the heart, lungs, kidneys, and liver. Though they are still developing, they’re beginning to function.
Facial Features: Your baby’s facial features are becoming more distinct, with the eyes now fully formed (though they are still closed) and the nose and mouth becoming more defined. The ears are beginning to take shape on either side of the head.
Fingers and Toes: Your baby’s fingers and toes are no longer webbed. They’re developing individual digits, and tiny nails may begin to grow.
Movement: Your baby is beginning to move at this stage, but it’s still too early for you to feel any movement. These early movements are important for muscle and joint development. (Don’t worry, coming in the second trimester you should start to feel those little kicks!)
Placenta Development: The placenta is growing and taking over the task of nourishing your baby, although the yolk sac is still active at this point in the pregnancy.

First Trimester Emotional Changes

Besides being physically exhausting, the first trimester of pregnancy can also be emotionally overwhelming. Your body is going through major adjustments, and the news of a new pregnancy can bring a range of emotions. You might feel excitement, anxiety, and even moments of doubt.

It’s perfectly normal to be feeling lots of intense emotions during this time, sometimes all at once! For those of you who are super-excited and can’t wait to share the news, it’s worth considering pausing a beat before telling the world. Miscarriages are more common than you might think, which is why my husband and I chose to wait until we were well into the second trimester to tell anyone except for our parents and siblings that we were expecting.

Keep the lines of communication open with your partner, a few trusted friends, your family, and/or a support group. They can help you process what you’re feeling. If you’re not sure how well you’re coping, be sure to bring up your concerns at your next prenatal visit. Your provider can screen you for perinatal anxiety or depression, and offer treatment suggestions as appropriate.

Speaking of which,

First Trimester Prenatal Care

If you haven’t already started seeing a provider regularly to monitor your pregnancy, now’s the time! There are several important things you need to take care of by your 10th week of pregnancy, or at your 10-week prenatal appointment:

Schedule Your First Prenatal Appointment: If you haven’t yet, now is the time to book your first official prenatal visit. During this appointment, your healthcare provider will take your medical history, confirm your due date, and schedule necessary tests like blood work or ultrasounds. This is a great time to discuss any concerns, ask about symptoms, and start building a care plan tailored to your needs.
First Trimester Screening Tests: At 10 weeks, some providers recommend early screening tests for conditions like Down syndrome or other chromosomal abnormalities. These are usually non-invasive blood tests or ultrasounds. Discussing these options with your doctor and understanding what the tests involve is important.
Start Taking Prenatal Vitamins: If you haven’t already, start taking a daily prenatal vitamin that contains folic acid. Folic acid is critical for preventing neural tube defects in your developing baby, especially during the early weeks of pregnancy when your baby’s spine and brain are forming.

Tips for the 10th Week of Pregnancy

The 10th week of pregnancy is pivotal, and taking proactive steps to ensure your health and well-being is super-important. Here are some healthy living tips to to focus on from this point onward, throughout the rest of your pregnancy:

Eat a Healthy, Balanced Diet

Focus on Nutrient-Rich Foods: Eating various nutrient-dense foods can make a big difference in your health and your baby’s development. Aim for a balanced diet with plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. Essential nutrient intake:
Get Your Folic Acid: Make getting enough folic acid (400-800 micrograms daily) a top priority. As I noted above, folic acid helps develop your baby’s neural tube and can prevent congenital disabilities.
Up Your Iron Intake: Iron is important for producing red blood cells and preventing anemia. Good sources of iron include leafy greens, beans, lean meats, and fortified cereals. Blackstrap molasses is also surprisingly high in iron, although you want to be careful not to consume your extra iron at the same time as your calcium (since they can prevent proper absorption of each other). I remember switching out my second cup of coffee when pregnant with Kimmie for a cup of grain-based coffee alternative with blackstrap molasses and nondairy creamer. (If you’re used to nondairy milk, check the nutrition label before you mix it with blackstrap molasses in your morning beverage; most are calcium-fortified.)
Consume Enough Calcium and Vitamin D: Calcium supports the development of your baby’s bones and teeth. Dairy products, leafy greens, and fortified plant-based milks are great sources. Vitamin D helps your body absorb calcium, so getting enough sun exposure or considering a supplement if needed is important.

Foods to Avoid

At this stage, there are some foods you should avoid due to potential risks to your pregnancy. These include

Raw or undercooked meats, eggs, and seafood due to the risk of foodborne illnesses like salmonella or toxoplasmosis. This includes cold cut deli meats.
Unpasteurized dairy products because of the risk of listeria.
Caffeine should be limited, as excessive amounts can affect your baby’s development.
Certain fish, like swordfish or shark, which can contain high levels of mercury.

Stay Hydrated

Drink Plenty of Water: Staying hydrated is especially important during pregnancy, as dehydration can contribute to fatigue, constipation, and headaches. Aim for at least 8-10 cups of water per day. Carry a water bottle to remind yourself to drink throughout the day.
Hydrate with Electrolytes: If you’re feeling nauseous or experiencing morning sickness, electrolyte-enhanced drinks can help keep your sodium and potassium levels balanced. Avoid sugary drinks, though, and opt for drinks with natural ingredients or coconut water.
Avoid Excessive Caffeine and Sugary Beverages: Caffeine can contribute to dehydration, so limiting it during pregnancy is best; aim for a maximum of 200mg per day from all sources. Sugary drinks like sodas or sweetened teas can spike your blood sugar and contribute to weight gain.

Exercising During Pregnancy

Exercise during pregnancy can help reduce common discomforts such as fatigue, bloating, and stress. Regular physical activity helps improve circulation and boost mood and energy levels.

If you’re already active, talk to your doctor about how you can continue your current physical activity routine in a way that is safe for your body and your baby during pregnancy:

I continued light bicycling through my first trimester when pregnant with Kimmie, and was in spin classes up until my 7th month of pregnancy with Essie.
I also remember gardening in both my first and third trimester of pregnancy with Essie, including on my due date. When my mama (who was visiting at the time) asked me if I thought I should be planting shrubs on my due date, I replied, “What’s the worst thing that could happen? I go into labor? I’m supposed to do that anyway!” (Essie didn’t arrive until three days later.)

If you’re NOT particularly active, there’s no time like pregnancy to get started! It’s especially important to consult with your doctor on safe ways to get started on an exercise routine and slowly increase your activity. Low-impact activities like walking, swimming, or prenatal yoga are excellent ways to stay active.

Other crucial tips for exercise during pregnancy:

Listen to your body: As your pregnancy progresses, you might find that your energy levels fluctuate. If you feel tired, take a break. If your energy hits a wall (as it often will at some point in both the first and the third trimesters), scale back until your energy resumes. And always stop and consult with your doctor if you experience dizziness or pain during exercise.
Strengthen your abdominal core and pelvic muscles: As your baby grows, strengthening your pelvic floor and core muscles can support your changing body and reduce the risk of pregnancy-related discomforts like lower back pain. Prenatal yoga or specific pelvic exercises can be helpful.

What to Expect Heading into the Second Trimester:

If morning sickness, mood swings, and exhaustion have you wanting to throw in the towel, cheer up: things get better!

As you enter the second trimester, there’s a good chance you will start to feel better physically. During the middle third of pregnancy, many women find their energy at a high point as fatigue and morning sickness lighten up for a bit. Your body will continue to change, and you may notice a growing belly as your uterus expands to accommodate your baby.

On the one hand, the second trimester is often considered the “honeymoon phase” of pregnancy because many women feel energized and experience fewer symptoms. It’s a great time to start preparing for Baby’s eventual arrival by gearing up and getting the essentials you’ll need.

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On the other hand, it will be harder to conceal your pregnancy at work, and you’ll need to stock up on maternity clothes, maternity underwear, and maternity/nursing bras if you haven’t already done so, because your regular clothes will no longer work around your growing belly.

The Bottom Line:

The 10th week of pregnancy marks an exciting milestone as your baby develops rapidly. While it may come with some challenges, it’s a time of great growth and change for you and your baby. Pay attention to your body, rest when needed, and improve your emotional well-being. In the coming weeks, you’ll feel more like yourself again as the second-trimester approaches. With the right care and support, you’ll continue to navigate this beautiful pregnancy journey.

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