Your Third Trimester Guide: The Final Countdown
Welcome to the third trimester—the last phase of your pregnancy journey. This is a time of anticipation and preparation as you get ready to meet your little one. While it comes with its challenges, this stage is also filled with excitement and significant milestones, such as baby showers, packing your hospital bag, and perhaps even experiencing your first contractions.
Weeks 28–40
What’s Happening in Your Body
Physical Changes
- Belly Growth: Your baby bump is now at its fullest, and your uterus is pushing against your ribcage, which may make breathing feel harder.
- Increased Weight Gain: You’re likely gaining about 1 pound per week as your baby puts on fat and prepares for life outside the womb.
- Pelvic Pressure: As your baby moves lower into your pelvis, you may feel more discomfort or pressure in that area.
Baby’s Development
- Size: By week 37, your baby is considered full term and is about the size of a watermelon, weighing 6–9 pounds.
- Lung Development: Your baby’s lungs mature during this stage, preparing for their first breath.
- Brain Growth: The brain undergoes rapid development, continuing to grow in size and complexity.
- Movements: You may notice fewer but stronger movements as space becomes limited in the uterus.
Hormonal Shifts
- Relaxin: This hormone peaks to loosen joints and ligaments in preparation for delivery, which may cause pelvic discomfort.
- Oxytocin: Begins to rise, playing a key role in initiating labor and delivery.
- Prolactin: Prepares your body for breastfeeding.
Common Symptoms and Tips to Manage Them
Shortness of Breath
Your growing uterus presses against your diaphragm, making it harder to breathe deeply.
Tips:
- Practice good posture to give your lungs more room to expand.
- Sleep propped up with pillows to ease nighttime discomfort.
Swelling (Edema)
Fluid retention is common in your hands, feet, and ankles during this trimester.
Tips:
- Elevate your feet whenever possible.
- Stay hydrated and reduce salty foods to minimize swelling.
Back Pain
Your shifting center of gravity and loosened ligaments can cause discomfort.
Tips:
- Use a pregnancy support belt and practice gentle stretches.
- Avoid heavy lifting and wear supportive shoes.
Braxton Hicks Contractions
These "practice" contractions help your body prepare for labor.
Tips:
- Rest, hydrate, and change positions to ease discomfort.
- Track contractions—if they become regular and intensify, it might be the real thing!
Heartburn
Pressure from your growing baby can push stomach acid up into your esophagus.
Tips:
- Eat small, frequent meals and avoid lying down immediately after eating.
- Stick to bland, non-acidic foods and keep antacids handy (with your doctor’s approval).
Fatigue
Carrying the extra weight can make you feel tired and sluggish.
Tips:
- Listen to your body and rest when you need to.
- Focus on iron-rich foods to prevent anemia.
Essential Nutrients for the Third Trimester
Calcium
Supports your baby’s developing bones and teeth while preserving your own bone health.
Sources: Dairy, fortified plant-based milks, almonds, and broccoli.
Iron
Helps prevent anemia by supporting your increased blood volume.
Sources: Lean meats, spinach, lentils, and fortified cereals.
Magnesium
Eases muscle cramps and supports healthy blood pressure.
Sources: Nuts, seeds, whole grains, and dark chocolate.
Omega-3 Fatty Acids (DHA)
Supports brain and eye development for your baby.
Sources: Fatty fish like salmon, walnuts, and DHA supplements.
Vitamin C
Boosts iron absorption and strengthens your immune system.
Sources: Citrus fruits, bell peppers, and strawberries.
Fiber
Helps combat constipation, which can worsen as your uterus presses on your intestines.
Sources: Whole grains, fruits, vegetables, and legumes.
Key Milestones in the Third Trimester
- Prenatal Visits: More frequent appointments to monitor your baby’s position, growth, and heartbeat.
- Glucose Test Results: Review of your gestational diabetes screening results (if done earlier).
- Baby’s Position: Around week 36, your healthcare provider will check if your baby is head-down.
- Birth Plan Finalization: Discuss preferences for labor, pain relief, and postpartum care.
- Hospital Bag Packing: Include essentials for you, your baby, and your birthing partner.
Tips for a Healthy Third Trimester
Stay Active:
Gentle exercises like walking or prenatal yoga can help with circulation, reduce swelling, and improve your stamina for labor.
Sleep Comfortably:
Sleep on your left side to improve blood flow and use a pregnancy pillow for support.
Hydrate:
Aim for at least 8–10 glasses of water daily to stay hydrated and reduce swelling.
Eat Balanced Meals:
Include protein, healthy fats, and fiber in your diet to maintain energy and promote your baby’s growth.
Prepare for Labor:
Practice breathing exercises, pack your hospital bag, and finalise childcare or support plans for postpartum recovery.
Celebrate the Final Stretch
The third trimester is a whirlwind of preparation, excitement, and anticipation. Focus on self-care, listen to your body, and enjoy these final weeks before your baby arrives. Remember, the finish line is near, and soon you’ll be holding your little one in your arms!
Ready for what’s next? Read our Postpartum Recovery Guide to help you navigate the fourth trimester.