Pregnancy is often described as a “quiet transformation,” but if your experience was anything like mine… there was nothing quiet about it. I’m 5 feet tall and had a big baby — by week 32, he was already out of room and made sure I felt every elbow, rib jab, and bladder tap. Anxiety, nausea, insomnia, heartburn, wicked acid reflux—I had them all.
Thankfully, as an acupuncturist, I could treat myself for many of them. And for the rest? I sought out help from other acupuncturists, chiropractors, midwives, doulas, and pelvic floor PTs. It truly takes an integrative village.
Traditional Chinese Medicine views pregnancy as a dynamic, shifting process shaped by the flow of Qi, the nourishment of Blood, and the balance of Yin and Yang. But it also acknowledges that your environment and the natural world — including the seasons — influence how your body feels and functions.
Each trimester has its own needs, and those needs can feel different depending on whether it’s winter, spring, summer, or autumn outside your window.
Below is a guide to understanding each trimester through the lens of TCM, with gentle suggestions you can adapt to any season.
First Trimester: Protect, Anchor, and Support
The early weeks of pregnancy are often filled with big shifts — physically, emotionally, and energetically. This is a time of anchoring and protection in TCM.
TCM Themes:
- Protecting Qi
- Nourishing early Blood
- Calming the Stomach
- Grounding emotions
Common Experiences:
Fatigue, nausea, heightened sensitivity, uncertainty, vulnerability, anxiety.
Self-Care Ideas (Adaptable to Any Season)
Prioritize rest
Whether it’s darker winter mornings or bright summer days, your body is working intensely behind the scenes. Allow yourself naps, early evenings, and slow starts.
Support digestion
- Warm, simple meals: congee*, broth, steamed veggies (honestly, whatever you can keep down. No judgment from me. All I could eat in my first trimester was bread, fruit, cottage cheese, and strawberry “uncrustable” sandwiches)
- Ginger or red date teas
- Avoiding cold/raw-heavy foods if nausea worsens with them
Create emotional space
- Journaling for grounding
- Soft music – acoustic guitar music is my favorite, but other gentle music like piano, singing bowls, flute, or nature sounds work well too!
- Guided breathing or meditation
Adjust to the season:
- Winter: choose extra warmth — blankets, warm teas, slower pace
- Summer: opt for lighter but still warm meals, gentle cooling foods, hydration
This trimester is about gentle nourishment and protecting the foundation for the months ahead.
*Congee is a warm, traditional TCM dish similar to a rice porridge. There are also similar recipes in other cultures used for similar reasons. It is one of my favorites because it is very easily adaptable for supporting general health, fertility, pregnancy, postpartum, immune health, etc. I’ll add my go-to recipe for it at the bottom of this post!
Second Trimester: Nourish, Expand, and Flow
You may feel a lift in energy here — the beautiful middle stretch where your appetite returns, nausea improves, and you begin to feel the baby move. This is often the most comfortable phase of pregnancy.
TCM Themes:
- Building Blood
- Supporting Qi flow
- Warmth + gentle expansion
- Emotional connection
Common Experiences:
Increased hunger, growth, more social energy, sense of connection with baby.
Self-Care Ideas (Adaptable to Any Season)
Eat for nourishment + steady energy
- Cooked leafy greens
- Warm proteins
- Healthy fats (avocado, tahini, nuts, I’m a big bacon fan. I know it’s not generally considered a “healthy” option, but if you aren’t vegan or vegetarian.. I think that animal fats have their place too!)
- Whole grains
Move gently
- Walking
- Prenatal yoga
- Slow stretching
Connect intentionally with your baby
- Hands on belly
- Visualization
- Reading or speaking to baby
- Gratitude lists! Finding the parts of pregnancy that you love can help distract you from the less ideal parts..
Adjust to the season:
- Spring/Summer: incorporate lightly cooked veggies, fluid-rich foods, and room-temperature hydration
- Autumn/Winter: focus on warmer, grounding meals, more layers, and cozy routines
This trimester is all about expansion — physically, emotionally, and energetically.
Third Trimester: Rest, Strengthen, and Prepare
As your belly grows and your energy shifts inward again, the third trimester asks for grounding and conservation.
TCM Themes:
- Strengthening Qi
- Supporting the Kidneys
- Nourishing Yin
- Calming the mind
Common Experiences:
Fatigue, swelling, shorter breath, trouble sleeping, heavier body, heightened intuition.
Self-Care Ideas (Adaptable to Any Season)
Focus on deeply nourishing foods
- Stews, soups, root vegetables
- Bone broth
- Warm grains
- Cooked fruits – steamed or oven roasted pears with honey and cinnamon is one of my favorites!
- Third trimester is also a great time to start incorporating raspberry leaf tea, red dates, and pineapple.. always consult with your midwife or OB, but traditionally, these are all used to help the body prepare for labor.
These strengthen Qi and nourish Yin to support your stamina for birth.
Practice calm + grounding routines
- Evening wind-down rituals
- Epsom salt baths
- Gentle stretching
- Mindfulness or meditation
Create boundaries around your energy
Say no. Slow down. Allow yourself to “nest” without obligation.
Adjust to the season:
- Summer: prioritize hydration, rest in cooler spaces, avoid overheating
- Winter: warmth is essential — warm foods, warm hands/feet, warm baths
This trimester is about conserving energy, listening inward, and preparing your mind and body for birth. Stay tuned for another blog post on preparing for birth during those last few weeks.. we’ll talk wives tales, miles circuit, induction, and more!
Why Seasonal Awareness Matters in Pregnancy
Seasonal living doesn’t mean your pregnancy must match a specific season — instead, it helps you understand how your external environment interacts with your internal experience.
When you care for yourself with both the trimester and the season in mind:
- Your routine feels more intuitive
- Symptoms are easier to manage
- Your nervous system feels more supported
- You stay connected to your body and your baby
- You navigate emotional shifts with more ease
Pregnancy isn’t linear — it’s cyclical, rhythmic, and deeply connected to nature. Most importantly, every pregnancy is different! What works for some may not work for others, and what worked for your last pregnancy probably won’t work for your next pregnancy. Keep an open mind and try different options.
Continue Your Journey
If you enjoyed this approach to pregnancy support, you may love the full Verdae Pregnancy Guide (coming soon) — complete with trimester-specific rituals, acupressure points, TCM food therapy, and emotional guidance.
Follow along at verdaewellness.com for new guides, weekly blogs, and seasonal wisdom to support you through every stage of womanhood. Subscribe to the Verdae newsletter for weekly TCM-inspired tips, seasonal self-care rituals, and resources designed to help you feel at home in your body.
