22 weeks pregnant: Pregnancy tips and nutrition
Your baby’s eye colour is developing now, but even if he’s born with baby blues it can take months after birth for their true colour to appear.
Week by week guide
Week by week guide
Week by week guide
At a glance
Pilates. A great way to align your posture and minimise back ache
Get up, walk and stretch your legs if you’ve been sitting still for a while
Slow-burning carbs are a healthy way to stay fuller for longer
Six to eight kilos is the average pregnancy weight gain, but everyone’s different
Baby's development at 22 weeks pregnant
Your baby at 22 weeks is now the size of the cutest ever bell pepper. So, when does baby’s eye colour change? Well it’s probably about now as the irises are starting to develop pigmentation. Like many newborns your little one could be born blue-eyed but don’t get too excited just yet, his permanent eye colour is not apparent until a few weeks or even months later. It’s not just eye colour that’s developing, his vision is getting stronger by the day too.
He’ll keep his eyelids well and truly shut for now, but he’ll still be sensitive to bright lights from the outside world. Try pointing a flashlight at your belly and you might even feel some movement as he turns away from the bright light!
After all those weeks floating in your tummy, baby’s skin looks quite wrinkled, but it’s much less transparent than it has been. His gums are already developing tooth buds, ready for the first teeth to come through months after birth, but let’s not worry about teething just yet!
Changes in you and your body at 22 weeks pregnant
As baby grows heavier and your 22-week pregnancy bump is getting lovely and big, your back will start to feel the strain. So, it’s important to keep an eye on your posture – sit and stand as straight as possible. Practice by trying to balance a book on your head, it’s an old trick but it works! Try not to let your pelvis tip forward as you walk or stand. If you’re sitting for a long time, put a small cushion behind your back to support your upright posture. Your back will thank you later, trust us.
It’s a good idea to try pregnancy Pilates. This low-impact exercise focuses on posture alignment and could help minimise your back, shoulder and hip aches.
Nutrition at 22 weeks pregnant
There are plusses and minuses to pregnancy, and carbs are definitely one of the plusses. Carbs in starchy foods like bread, potatoes, pasta, rice and quinoa are all great sources of energy, vitamins and fibre. They fill you up without piling on the pounds, unless you fry potatoes into chips of course – not quite so healthy!
Slow-burning carbohydrates like wholegrains in high fibre foods are great for controlling your pregnancy sugar cravings and will help you feel fuller for longer. They’re also an excellent source of energy, which is handy when you’re growing an entire little person in your tummy!
If you’ve been advised to control your weight, keep an eye on portion sizes and avoid using lots of fat or buttery sauces. It’s worth thinking about wholegrain options too as these are healthier for you and baby.
Weight and Relaxin
Weight gain in pregnancy is a minefield. What’s too much and what’s too little? It’s hard to get the balance right but try not to compare yourself with others as mums gain weight at different rates. The best way to know if you’re on the right track is to talk to your midwife or GP.
It’s not just your belly that could be growing. Those peep toes might be feeling more like squeeze toes. Why? You guessed it, our favourite hormone Relaxin. It not only loosens your pelvis it also relaxes your foot ligaments which makes the bones spread out slightly and suddenly you’re a shoe size bigger. Don’t sell those Jimmy Choos just yet though because many women go back to their original shoe size after birth.