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 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 conceived

At your first prenatal visit, your provider can discuss this with you. 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 planning out your prenatal care and next steps.

Understand your benefits

As soon as you find out you’re pregnant, it’s a great idea to review your insurance plan and employee benefits so you have 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.

When 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 wellbeing, 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, there are 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, avoid alcohol, and recreational drugs. Ask your partners to make a similar commitment to health & wellbeing. You’re in this together!

Nutrition

Start optimizing your nutritional intake with a review of whole foods, a balanced diet, and identify 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. 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 or book your first appointment.

Recommended resources:
During Pregnancy, ACOG
The Best Things to Eat in Pregnancy
Do’s & Don’ts in Pregnancy, Nate Fox, MD, MFMA
Prenatal Genetic Testing 101