Congratulations! You’re stepping into a whole new chapter, one that’s exciting, life-changing, and full of questions. This guide offers practical insights to help you navigate each stage of pregnancy, helping you understand what comes next and what to expect along the way.
Whether this is your first pregnancy or not, the experience is always special. Each pregnancy can feel just as exciting as the last, though it may come with new surprises and differences along the way.
In the early weeks, you might feel a whirlwind of emotions - joy, exhaustion, excitement, and even disbelief. Your hormones prepare for a wild ride over the next nine months as your body focuses on growing and nurturing your baby(s). Through it all, we’re here to help you feel informed, supported, and ready for what’s ahead.
1st trimester: weeks 1-16
From the moment you become pregnant, your body shifts into high gear, dedicating to growing your baby and developing the placenta. With so much happening behind the scenes, it’s no surprise that rest, hydration, nutrient-rich foods, and safe, gentle movement can help you feel your best.
Fatigue often kicks in early as your body is working overtime - your heart is pumping up to 50% more blood, your uterus is expanding, your placenta is forming, and your hormone levels are surging. You’re carrying more than just your baby, also extra fluids, a growing placenta, and dealing with physical adjustments. No wonder you’re exhausted!
Pregnancy also brings emotional and mental adjustments, with questions about what’s normal, when symptoms will appear, and how to prepare for what’s ahead. Your relationships, whether with your partner, family, friends, or even yourself, might start evolving as you enter this new phase of life.
Visible changes will also occur. Your breasts may grow, your hips widen, and your belly will gradually start to shift. Your skin may glow or develop acne, your hair may thicken, your feet may increase in size, and even your teeth and gums can feel different. Your vulva might change too. It’s normal to experience a mix of excitement, surprise, or discomfort with these transformations.
Scheduling your first midwife visit: what to expect
If a pregnancy test shows a positive result, you should make an appointment with your midwife for an examination. The midwife is a specialist who supports and advises women throughout a normal pregnancy. If necessary, she will consult with an obstetrician or refer you to a specialist. Schedule your first visit with the midwife between the 6th and 9th week of pregnancy, preferably before the 12th week.
The midwife can use ultrasound to confirm the pregnancy. The developing fetus becomes visible for the first time during the 6th to 7th week of pregnancy. During the first visit, she will also provide referrals for tests to officially register your pregnancy.
The next visit will involve completing your pregnancy card. Future visits will take place once a month with the midwife or obstetrician, depending on your health, or more frequently if needed.
Your midwife will provide information about upcoming tests and examinations - when, what, and why they are done.
The goal of prenatal screening is to identify pregnancies at increased risk of congenital developmental disorders or chromosomal conditions (such as trisomy 13, 18, or 21).
For the first trimester screening, the OSCAR (One Stop Clinic for Assessment on Risk) test is used. Blood tests are conducted at 11–12 weeks, followed by an ultrasound between weeks 11 and 14.
During the first trimester ultrasound:
- The size of the pregnancy is determined.
- The fetal anatomical structures, amniotic fluid amount, placenta structure and position are assessed.
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For chromosomal disorder screening, the nuchal translucency (the "neck fold") and other markers of chromosomal conditions are examined.
In the first trimester, the risk of developing preeclampsia is also assessed, which is the cause of one in five preterm births. A combined test is used in the first trimester, between weeks 11 and 13, to predict the early onset of preeclampsia.
During pregnancy, all women will have at least two ultrasounds (in addition to the first trimester scan, there is a second trimester screening, which is the fetal anatomy scan), with additional scans if necessary.
Please note, that these pregnancy monitoring principles mentioned above apply in Estonia.
Morning sickness: the most common early pregnancy symptom
Around 70–85% of pregnant women experience morning sickness, with symptoms typically peaking between weeks 6 and 12. Most find relief between weeks 14 and 20, though some may experience nausea for a longer duration. About 3% develop Hyperemesis Gravidarum - a severe form of morning sickness that can require hospitalization.
Shifting hormones, lower blood sugar levels, disrupted sleep, and changes in how your body processes carbohydrates (like fructose and glucose) can all contribute to that relentless, hangover-like nausea. It can be tough, but remember that this phase won’t last forever.
Nausea is common in pregnancy, but sometimes medical help is needed. Contact your doctor if your urine is very dark, you can’t keep food or liquids down, you’re vomiting uncontrollably, or notice dark brown or blood-stained vomit. When in doubt, call your midwife!
Here are some strategies that might help ease nausea:
- Eating small, regular meals can prevent nausea triggered by an empty stomach. Some women find it helpful to have a small snack, like a biscuit or cracker, while still in bed before getting up. Foods rich in Vitamin B6, such as bananas, avocado, and sweet potato chips, can help reduce nausea. Sipping on ginger or chamomile tea may also provide relief.
- Cooking may make your nausea worse due to the smell of certain foods. If possible, avoid cooking and let someone else handle it.
- Mints, mouthwash, or even a toothbrush can help refresh your mouth and neutralize your taste after meals, easing nausea.
- Nausea can be linked to higher body temperature. Step outside for some fresh air, or apply a cold compress to your forehead or neck for relief.
- Slow, controlled breathing can help you manage nausea. Try inhaling through your nose, holding for three seconds, and then exhaling slowly.
Prenatal supplements
If you're currently trying to conceive, it's an ideal time to start taking prenatal supplements. Starting up to three months before conception is considered optimal, as you may not realize you’re pregnant until week five or six. By then, your baby’s crucial development is already underway, so preparing early can be beneficial. Prenatal supplements during the conception phase also help nourish your eggs and prepare your uterus for implantation.
Folic Acid plays a key role in reducing the risk of neural tube defects (NTDs), such as spina bifida and anencephaly, which develop in the early weeks of pregnancy. Incorporating it into your diet is an important step for both you and your baby’s health.
If you haven’t started taking prenatal supplements yet and have just discovered that you’re pregnant, it’s a good idea to start now.
Foods to avoid
During pregnancy, you’ll likely hear warnings about certain foods to avoid and for good reason. Pregnancy brings significant hormonal changes that can weaken your immune system, making you more vulnerable to foodborne illnesses. Conditions like listerioris, salmonellosis and toxoplasmosis, pose serious risks, including miscarriage, premature labor, or stillbirth. It's important to exercise caution and, when in doubt, avoid certain foods.
Here’s a list of foods to avoid during pregnancy:
- Raw and undercooked eggs (including aioli and mayo)
- Raw and undercooked meat, fish, seafood, shellfish (including sushi, sashimi)
- Deli meats (salami, pepperoni, chorizo, prosciutto unless fully cooked)
- Smoked fish
- Fish with high mercury content
- Liver in large amounts
- Soft white cheese, blue cheese (unpasteurized)
- Pre-packaged foods and salads (including sushi and sandwiches)
- Unpasteurized milk and dairy products
- Unwashed fruits and vegetables
- Alcohol
Clean the litter box with rubber gloves (risk of toxoplasmosis)!
Use a pregnancy app and supporting services
Tracking your health and well-being during pregnancy can help you feel more prepared and informed. CARÁ pregnancy app is the first app in the world that combines personalized advice and AI-powered features designed for your unique journey into motherhood. Developed in collaboration with medical specialists, this app provides you with the best possible pregnancy care.
CARÁ app features a smart health diary that allows you to easily track your health and well-being data and receive personalized content based on your unique needs. You’ll receive tailored service and product recommendations, reading suggestions, and access to masterclasses that can help you prepare for your baby’s arrival. It's simple to share your health diary data with your doctor or midwife.
There are also CARÁ studios in Tallinn and Tartu. Join pregnancy yoga and pilates classes, as well as benefit from other services like pregnancy massages and expert consultations.
Understanding the risk: miscarriage in the first trimester
During the first trimester, unfortunately, this is also when most miscarriages occur. Around 10-20% of known pregnancies end in miscarriage, and a significant number of these happen before the 12th week. While it can be emotionally difficult, it's important to understand that early pregnancy loss is often due to factors beyond anyone's control. The risk of miscarriage decreases after the first trimester, which is why many people find a sense of relief once they pass the 12-week mark. However, it’s essential to take care of your physical and emotional well-being during this time, and if you have any concerns or symptoms, don’t hesitate to consult with your doctor or midwife.
2nd trimester: weeks 16-28
For many, the second trimester is when pregnancy feels more tangible. The risk of miscarriage drops significantly and you may start sharing your news with a wider circle. As your baby bump grows, your skin stretches, which can cause itchiness around your belly and breasts. You might also find that morning sickness and fatigue start to ease as hormone levels stabilize. However, if nausea persists, be gentle with yourself.
As your body adjusts to carrying extra weight, you might experience discomforts like back, hip, or pelvic pain. Also the pressure on your joints and muscles can cause various aches.
Now is a great time to consider pregnancy yoga or other gentle exercises to support your body and adapt to these changes. It’s a wonderful way to stay active while also focusing on relaxation and breathing techniques.
Your baby is going through exciting developments during this trimester. Their eyes and ears begin to function, fingerprints develop, and they start to hiccup and yawn.
Most women typically start to feel their baby’s movements between 18 and 25 weeks of pregnancy. For first-time mothers, it may be closer to the 25-week mark, while those who have been pregnant before may notice movements earlier, around 18 weeks. These early movements are often described as flutters, bubbles, or a gentle tapping sensation. How strongly you feel them, depends on factors like the position of your placenta. As the baby grows, these movements become more noticeable and stronger.
Second trimester ultrasound
The second trimester ultrasound takes place between weeks 19 and 22 of pregnancy. The purpose of the examination is to determine the duration of the pregnancy, assess the amount of amniotic fluid, the placenta, fetal growth and anatomical structures, and to detect any congenital abnormalities.
If any abnormalities are detected in the fetus, additional genetic tests will be conducted, and specialist consultations will be arranged if necessary.
Body changes
Pregnancy brings a lot of physical changes, and it’s normal to feel overwhelmed or uncomfortable. While your body is naturally designed for this process, the added hormones, blood, and fluids can bring unexpected changes.
Your belly and breasts will grow, and your hips will widen, but you may also notice things like Diastasis Recti, bleeding gums, bigger feet, darker nipples, thicker hair, stretch marks, pelvic floor pain, and the appearance of a dark line (Linea Nigra) down your belly. Skin issues like acne, melasma, and varicose veins might pop up, and your heart rate may increase. Your body's center of gravity gradually shifts forward, often causing back pain and making balance-demanding activities more challenging. You might even feel more flexible than usual due to Relaxin, a hormone that helps your body adapt.
Remember, all of these changes are necessary for your baby’s development. Your body is doing exactly what it’s meant to do - so trust the process!
As your body changes during pregnancy, comfort and flexibility become essential. You'll need clothes that fit and support your body as it grows, helping you feel confident and at ease.
Look for clothing you can wear both during and after pregnancy. Many nursing clothes are designed with looser fits, making them suitable for both pregnancy and breastfeeding.
Finding comfort: selfcare products and rituals
Pregnancy brings physical and emotional changes that can be challenging - aches, disrupted sleep, and a busy mind full of worries. To help manage stress and discomfort, adopting a few comforting habits or products can make a big difference. Here are some of the most popular items women use to feel more at ease during pregnancy:
- Pregnancy pillow
Getting quality sleep can be tough with a growing belly, especially when sleeping on your back or stomach is no longer an option. Najell pregnancy pillow provides exceptional comfort and support throughout pregnancy and beyond. Its flexible design features two smaller pillows that can be combined for full-body support or used separately as breastfeeding pillows. Ideal for side sleeping, it helps align your spine and alleviates back and leg aches, promoting better sleep. After your baby arrives, the pillow can be used to support proper nursing positioning, reducing strain on your arms, back, and neck.
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Comfortable maternity bra
Your breasts will need extra care during pregnancy as they grow and may become itchy, tender, or even leak. Finding the right fabrics, fit, and style is essential for comfort. Momkind nursing bras are perfect for pregnancy, offering support and comfort for sensitive breasts, and they will continue to serve you well during breastfeeding.
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Magnesium bath salt
As your body grows, leg cramps, muscle strains, and physical fatigue are common. Magnesium oil or bath salt can help relieve discomfort and soothe your muscles.
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Belly mousse
Most pregnant women experience stretch marks, often on the belly, breasts, thighs, or buttocks. These marks happen when rapid skin changes disrupt collagen and elastin. While normal, belly mousse can help hydrate and improve skin elasticity, reducing their appearance while adding a soothing daily ritual.
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Pregnancy massage
Pregnancy massage is a great way to alleviate the physical discomfort that comes with carrying extra weight and adjusting to a changing body. It helps reduce aches, pains, and fatigue, while promoting relaxation and improving sleep. A pregnancy massage can provide much-needed relief, making this intense time a bit more manageable.
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Exercise during pregnancy
Staying active during pregnancy offers numerous benefits, including reduced swelling, better sleep, and less discomfort from aches and pains. It also helps maintain a healthy weight and promotes good digestion. It also helps to better prepare for childbirth.
Exercises specifically designed for pregnant women, such as pregnancy yoga or pilates, can be particularly beneficial, as they focus on strengthening muscles, improving flexibility, and supporting your changing body. Just be sure to choose exercises that are safe for pregnancy and consult with your midwife before starting any new routine.
Getting ready for your baby’s arrival
The second trimester is a great time to start preparing for your baby. By this time, energy levels often improve, the risk of complications decreases, and many parents feel more confident in planning for their baby. It’s also a practical time to research products, take advantage of sales, and avoid last-minute stress. Download baby essentials checklist to stay organized and decide what you’ll buy, borrow, or kindly receive as gifts from loved ones.
3rd trimester: weeks 28-40
During the third trimester, as your baby grows, you may feel the extra weight, with your baby potentially doubling in size. This can lead to physical fatigue, shortness of breath, and a waddling gait as your pelvis adjusts. Sleep may become more challenging due to discomfort, frequent bathroom trips, and hormonal changes. Pregnancy insomnia affects around 60% of expectant people in the third trimester, so make sure to rest when you can.
Your baby is becoming more active, kicking, stretching, and responding to light. By 37 weeks, your baby is considered "full term," even though your due date is typically set at 40 weeks. It’s a good idea to have your hospital bag ready in case your baby arrives early.
As you near the 40-week mark, you may notice your baby "dropping," indicating they are preparing for birth. You may experience a mix of emotions as you prepare for motherhood. You may find yourself nesting - cleaning, sorting, and organizing. Finalize essentials like newborn clothes, diapers, and postpartum supplies. You’re almost there!
Pack your hospital bag
To feel more prepared and at ease, pack your hospital bag by weeks 32 to 35. By 37 weeks, you’re considered full term, meaning your baby could come anytime. While you might pack it during early labor or just before heading to the hospital, it’s not always possible. Having a ready-to-go bag waiting by the door provides peace of mind, just in case the big day comes earlier than expected. Download a hospital bag checklist to ensure you have everything you need and nothing is forgotten.
Set up a gift registry
People love to celebrate parents-to-be, so enjoy a baby shower—you deserve it! To make gifting more practical and avoid duplicates, consider creating a baby registry. A personalized registry helps ensure that each gift is thoughtful and truly useful. You can even set one up in Google Docs for easy sharing with family and friends. You can even create your registry in Google Docs and easily share it with friends and family.
Plan a Babymoon
The Babymoon has become a trendy and meaningful way for parents-to-be to take a moment to connect before their little one arrives. Whether it’s a weekend getaway, a fun trip abroad, or simply a night in a luxurious hotel, the key is to enjoy each other's company without the distractions of everyday life. It’s best to plan your Babymoon when you’re feeling your best, typically after morning sickness has passed. Your getaway should be all about relaxation, no schedule, and a touch of luxury.
Don't feel pressured to travel abroad. Estonia has plenty of wonderful destinations where you can celebrate the time just the two of you before your family grows, whether that’s in nature, at a spa, or on a cozy retreat. After all, sometimes the best escapes are close to home!
Prepare for 4th trimester
Postpartum, often called the 4th trimester, brings significant change, full of joy, challenges, and moments of self-doubt. Life with a newborn transforms in ways you can’t fully understand until it happens.
To prepare, setting up support networks and coping mechanisms is key. Here are a few tips to help navigate this new chapter:
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Talk to trusted mothers about their experiences and what they wish they'd known. It's better to know what to expect.
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Set boundaries: With sleep deprivation and emotional vulnerability, it’s okay to ask family and friends to text or call before visiting, or wait until you feel it’s the right time for visitors. Consider whether you’d like anyone to visit you at the hospital, or if you prefer to keep that time just for yourself, your partner and your baby.
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Arrange for help after birth: If your partner can take some time off work after birth, it can make a big difference in the early days. You might also ask a family member or friend for support or consider hiring a postpartum doula. A doula can assist with newborn care, breastfeeding, household tasks, and meal preparation, giving you more time to rest and recover.
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Align with your partner on roles: Before birth, discuss expectations and roles to ensure harmony at home. If a tidy home calms you, ask your partner to take charge of cleaning. Assigning tasks like sharing photo updates can help them feel involved during a time when they may feel unsure of their role. Clear communication and shared responsibilities make the transition smoother for both of you.
Prepare your perineum
The perineum is the area of skin between the vagina and the anus. Perineal massage can help reduce the risk of tearing and pelvic floor issues during birth. Starting around 35 weeks, this technique helps the tissue become more elastic and adapt to pressure, potentially easing labor. It’s worth reading up on and discussing with your midwife to see if it’s right for you.
To get the best result do the massage with natural perineum oil 3 - 4 times per week for 5 - 10 minute, from 35 weeks on.
4th trimester: weeks 1-12 postpartum
Congratulations - your baby is here! This is the moment you’ve been waiting for, and while it may feel surreal, you’ve officially entered a whole new chapter. We hope the information along the way has been helpful in preparing you for this incredible journey. Now, as you step into the fourth trimester, remember to be kind to yourself, lean on your support system, and take things one day at a time. You’ve got this!
Just like in pregnancy, hormones shift dramatically after birth. Around days 3–5, you may experience the “baby blues” as estrogen and progesterone drop, while oxytocin and prolactin surge. Add in physical recovery, newborn care, and little sleep - it’s a lot. This period is intense, and support is essential. Accept help, ask for what you need, and be kind to yourself.
The fourth trimester is so important that we’ve dedicated a separate blog post to it. Be sure to check it out!
Pregnancy Crisis Counseling
The period during pregnancy and after childbirth can sometimes be a significant challenge for both mothers and fathers, who may need support and encouragement. Unexpected situations can arise during pregnancy - such as miscarriage, stillbirth, unplanned pregnancy, termination of pregnancy, infertility and related examinations and treatments, the birth of a sick or disabled child, separation during pregnancy, or the loss of a child.
If you find yourself in such a situation, do not face your worries alone. Be sure to seek help from your midwife or doctor, who can refer you to pregnancy crisis counseling. Pregnancy crisis counselors provide support in women's clinics. Additionally, the Tallinn Pregnancy Crisis Center offers counseling via phone and email, as well as individual counseling sessions and support groups.
