Just Found Out You’re Pregnant? Pregnancy Tips for Your Next Step
So, you just saw those two pink lines. Whether this moment brings excitement, surprise, nervousness, or all of the above, this is totally normal. Finding out you’re pregnant comes with a lot of questions and mixed emotions. Let’s walk through your next steps—from confirming your pregnancy to choosing the right care team.
First Things First: Confirming Your Pregnancy
Home pregnancy tests are remarkably accurate, especially if you’ve taken one after a missed period. While you might be tempted to take multiple tests (we get it!), and you probably will, what matters most is starting to think about your next steps. You can schedule a virtual or in-person intake visit with a provider at Oula as soon as you’ve missed your period. We’re here to explain what your options are, listen to how you are feeling, and support you on what comes next.
There are lots of apps and methods out there for calculating your due date, and it can be confusing! Your due date may vary depending on several factors, including:
- Your cycle length
- Whether your cycles are regular or irregular
- If and when you know you have conceived
Your provider can discuss this with you during your first prenatal visit. Keep in mind your due date might adjust slightly after your first ultrasound, but getting a general sense of your due “month” will help you start implementing pregnancy tips and planning out your prenatal care and next steps.
Understand Your Insurance Benefits
As soon as you find out you’re pregnant, it’s a great idea to review your insurance plan and employee benefits. This will give you a clear idea of what parts of pregnancy are covered by your insurance (prenatal care, postpartum care, & parental leave policy).
Tip: You may want to change to a lower deductible plan during open enrollment—usually at the end of the year!
When to Contact a Healthcare Provider
Most providers recommend scheduling your first prenatal appointment between weeks 8-10 of pregnancy. And it’s true, you probably won’t be able to see your baby on an ultrasound until at least 6 weeks gestation. However, at Oula, we offer care as early as a positive pregnancy test so we can establish a relationship with you early on and answer all the questions you have throughout the early days of your first trimester.
Choosing Your Care Team
Look for providers who:
- Take time to answer your questions (those first appointments should never feel rushed): Your first prenatal visits set the tone for your entire pregnancy journey—look for providers who schedule enough time to address all your concerns.
- Consider both the medical evidence and your personal preferences: The best care combines research-backed recommendations with respect for your individual choices, ensuring you understand the “why” behind each decision.
- Ask about your mental and emotional well-being, not just physical symptoms: Pregnancy affects every aspect of your life—your provider should care about your stress levels, mood changes, and emotional adjustment just as much as your physical health.
- Make you feel part of your own care: You should feel like an active participant in your care, with providers who educate, explain your options clearly, and respect your choices rather than simply telling you what to do.
- Are transparent about insurance coverage & cost: Understanding your coverage and costs upfront helps you focus on what matters most—your health and the health of your growing baby.
Remember: You don’t have to choose between medical expertise and personalized support—the right care team will offer both.
How to Optimize Your Body & Mind in Early Pregnancy
While waiting for your first appointment, we have some pregnancy tips and several research-backed steps you can take:
Healthy habits
Continue or begin preventative visits for physical, dental, and mental health care.
Toxin exposure
Now is a great time to understand what toxins you might be exposed to in your home and workplace. Not sure about an ingredient or exposure risk? Check with our care team!
- At home: Avoid plastics and BPA, phthalates, retinoids, and secondhand smoke exposure. Make sure there is no asbestos or lead paint in your home.
- At work: Keep an eye out for pesticides (agriculture), organic solvents and heavy metals (manufacturing), solvents (dry cleaning, or biologics and radiation (health care).
Take this moment as an opportunity to finally quit smoking and avoid alcohol and recreational drugs. Ask your partners to make a similar commitment to health & well-being. You’re in this together!
Nutrition
Start optimizing your nutritional intake with a review of whole foods, a balanced diet, and gaps in your lifestyle or preferences. Overall, you’ll want to aim for a balanced diet, including whole grains, vegetables, and healthy fats. Focus on unprocessed foods, colorful fruits and veggies, alongside healthy oils and fats like olive oil, coconut oil, and avocado.
Vitamins & Supplements
Consider taking a comprehensive prenatal vitamin and learn about which key components to look out for. Key nutrients to consider include folate, vitamin D, iron, calcium, and DHA.
Exercise & sleep
Move your body! Aim to maintain a regular exercise routine that feels good to you, reduces stress & anxiety, and is something you can do consistently. Just as important is ensuring you get your z’s. Establish a healthy bedtime ritual and strive for a minimum of 8 hours of sleep each night!
Mindfulness & stress relief
Work on managing stressors. Check out a medication app, say “no” to things that aren’t serving you, and reach out to a mental health provider for support if you need someone to talk to.
Building Your Support System
One of the biggest questions in early pregnancy is often when to share the news. As far as pregnancy tips are concerned, there’s no universal “right time”—it’s a personal decision that depends on:
- Your comfort level and personal preferences
- Previous pregnancy experiences, including early pregnancy loss or complications
- Work and family circumstances
- Cultural considerations
Many people choose to wait until after their first ultrasound (usually around 8-10 weeks) or until the second trimester. Others prefer to share earlier to have support during early pregnancy, particularly if complications do arise. Both approaches are valid—trust your instincts about what feels right for you.
What’s Ahead: Your Next Steps
In the coming weeks, you can expect:
- Your first prenatal visit
- Initial blood work and screening options
- A discussion about genetic testing choices
- Your first ultrasound
- Guidance about lifestyle: Nutrition, exercise, sleep, mental health, etc.
But most importantly, you’ll begin building a relationship with your care team—one that will support you throughout your pregnancy journey and beyond.
Ready to start your pregnancy journey? Learn more about pregnancy care at Oula, get pregnancy tips, or book your first appointment.
Recommended resources:
The Best Things to Eat in Pregnancy
Do’s & Don’ts in Pregnancy, Nate Fox, MD, MFMA
Frequently Asked Questions
What are the early signs of pregnancy?
One of the most common and notable early signs of pregnancy is a missed menstrual period. Alongside a missed period, mild cramping and spotting, often referred to as implantation bleeding, can also signal early pregnancy.
Many individuals experience breast tenderness or swelling due to hormonal fluctuations. Fatigue is also a prevalent sign, often resulting from increased levels of progesterone in the body. Other early signs can include nausea, commonly referred to as morning sickness, heightened sense of smell, and frequent urination.
What should I do if I suspect that I’m pregnant?
Start by confirming your pregnancy with a urine or blood test to measure human chorionic gonadotropin (hCG), the hormone produced after fertilization and implantation. It is generally recommended that you wait at least one week after your missed period before taking a pregnancy test. Once confirmed, you should schedule an appointment with your obstetrics provider to begin prenatal testing and get essential pregnancy tips for a healthy journey.
How can I support healthy prenatal development?
A balanced diet plays a fundamental role in ensuring optimal growth and development during pregnancy. Expectant mothers are encouraged to consume a wide variety of nutrient-rich foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats. Essential nutrients such as folate, iron, calcium, and omega-3 fatty acids are particularly important. Additionally, staying hydrated and avoiding excessive caffeine and sugar can enhance overall health during pregnancy.
Apart from nutrition, regular prenatal care is vital for monitoring the baby’s development and addressing any potential issues early on. Regular check-ups allow healthcare providers to assess your health, perform necessary screenings, and offer personalized advice tailored to your unique circumstances.
What are the warning signs of complications in early pregnancy?
Severe abdominal pain, heavy bleeding, dizziness, or extremely high blood pressure may signal issues like miscarriage, ectopic pregnancy, or hypertension. Contact your provider immediately if you experience these symptoms.
What prenatal tests should I expect?
Expecting parents often undergo various prenatal tests throughout pregnancy, designed to monitor the health of both the mother and the developing baby. These tests can vary depending on individual circumstances, but they typically include blood tests, ultrasounds, and genetic screenings.
How does my menstrual cycle change during pregnancy?
Pregnancy stops your menstrual cycle as the body focuses on supporting the fetus. Some women may experience light bleeding due to implantation, but regular periods will cease after conception.
What vaccines are recommended during pregnancy?
Your provider will provide a number of pregnancy tips, including the potential benefits of certain vaccinations. They might suggest a flu vaccine, Tdap (to protect your infant from pertussis), and other necessary immunizations to safeguard both you and your baby. Certain live vaccines should be avoided during pregnancy.
What steps can I take to reduce the risk of preterm birth?
Following a pregnancy guide that emphasizes a healthy diet, regular prenatal care, and stress management can lower the risk of preterm birth. Managing conditions like hypertension also plays a key role in preventing complications.
When should I start preparing for childbirth?
Typically, expectant parents are encouraged to start their preparations during the second trimester, around the 20-week mark. At this stage, women often experience a burst of energy and fewer pregnancy-related complications, making it an ideal time to engage in planning activities. You’ll want to consider childbirth options, including birthing plans, hospital preferences, and pain management techniques. Attending prenatal classes can also help you feel more prepared. It will also be beneficial to read all the pregnancy tips you can get your hands on.
What should I know about breastfeeding before delivery?
Understanding breastfeeding techniques before birth can make the postpartum period smoother. Many hospitals and providers offer nursing consultations to teach proper latching and feeding positions.
How can I manage stress during pregnancy?
Expectant mothers often face a myriad of physical and emotional changes that can heighten stress levels. To effectively manage this stress, adopting a holistic approach that incorporates relaxation techniques, regular physical activity, and a strong support system is crucial. Engaging in mindfulness practices such as meditation, deep breathing exercises, or prenatal yoga can help clear the mind and promote feelings of calm. Your healthcare provider can also provide additional support and tips to help you manage stress during your pregnancy.