Introduction

At week 28 baby’s five senses are fully developed. Feeling contractions? These may just be Braxton Hicks contractions, however, if you get them regularly it could mean you’re putting your body through too much strain. You may also find that you get out of breath these days, this is the pressure baby is putting on your diaphragm. Find out more on other changes your body may go through now you’re in trimester three and what to expect at 28 weeks pregnant.

What happens to your body at 28 weeks pregnant?

Have you felt a tightening in your back or a hardening of your stomach? Panic not. They might just be Braxton Hicks contractions. It means your uterus is practising for the real thing in a few weeks.

If you feel your Braxton Hicks increasing rapidly it can mean you’re putting your body through too much strain, so take it easy. If you’re still working, have frequent short breaks when you can and leave the heavy lifting to others. Drink plenty of water as dehydration can make Braxton Hicks feel worse.

If the contractions get stronger, cause you any pain or don’t stop, you should call your midwife or visit the hospital; even if it’s just for reassurance.

You might occasionally be feeling out of breath these days. It’s the extra pressure from your ever-increasing uterus pushing against your diaphragm and restricting its range of movement. Think of it as an invisible bear hug and it might not feel so bad.

Your skin may look a little different. Some women get brown patches due to increased melanin in the blood although these usually fade away after a few months. They’re triggered by UV, so it’s wise to put on a stronger factor of sun-cream than normal.

Breast changes are also part of the package. You may notice small areola (spot-like glands) that have enlarged. These produce fluid to lubricate your nipples in preparation for breastfeeding.

What to eat at 28 weeks pregnant?

Are you a lover or hater of that famous spreadable yeast extract? Whichever camp you’re in, it’s likely baby will be on your side too, because their taste buds will be tickled by the same things yours are.

By the seventh month of your pregnancy, all of baby’s five senses are fully developed. Aromatic molecules in your food are carried to them via the amniotic fluid, along with your pleasure hormones. After birth, baby will remember these flavours. So, if you keep eating a diverse diet while you’re breastfeeding, your milk will be flavoured too. All those different foods will help baby’s sense of taste mature. Plus, breast milk cleverly provides the right type of protein at the right time to help your little one develop. Find out fascinating facts about breast milk and its composition.

What are the symptoms of 28 weeks pregnant?

Week 28 pregnancy symptoms can include a leaky bladder often referred to as urinary incontinence. This is quite common during the third trimester and is caused by weak pelvic floor muscles and the extra pressure on your bladder as your baby grows. You might leak a small amount of urine when you sneeze, cough, laugh or strain.

If you haven’t started already, it is worth doing pelvic floor exercises each day as it’s a great way to improve bladder control. It’s quite easy - you just clench the muscles as if you are trying to stop peeing and then release and repeat. It’s important to do pelvic floor exercise each day about 15 squeezes each time. This will not only help your bladder control but will also strengthen these muscles for labour as well as lower the risk of having bladder control issues post birth.

Introduction

At week 29 baby’s eyes can open and shut now. Although they tend to stay shut. Ankles disappearing? Rings tight on your fingers? Find out how to tackle water retention in this article. Eat iron-rich foods to help promote the production of red blood cells, see our list of iron-rich foods. Find out more on things to consider when planning maternity leave and what to expect at 29 weeks pregnant.

What happens to your body at 29 weeks pregnant?

Ankles disappearing? Rings tight on your fingers? Swelling in pregnancy is another normal side effect of having a baby. It’s caused by the extra fluid and blood in your body, which is needed to help soften and expand your uterus for labour. Symptoms increase later in pregnancy and can be affected by the heat. You might feel a bit puffy in your hands, face, legs, ankles and feet – it may not be your best look but it usually happens more in the evening especially if you’ve been on your feet all day.

Normally you’ll wake up in the morning feeling swell-free, but if swelling remains or increases, contact the hospital so the possibility of pre-eclampsia can be ruled out.

Varicose veins in pregnancy are another normal symptom due to extra blood flow and hormones. Many mums-to-be experience this side effect but thankfully it usually fades away after birth.

Here’s a few ways to help with both:

• Drink lots of water
• Put your feet up when you can
• Try and stay cool
• Exercise
• Avoid strappy shoes and heels

What to eat at 29 weeks pregnant?

Your blood volume has increased by about 1.5 litres since the beginning of your pregnancy. This is to make sure enough blood flows to the placenta.

However, while plasma volume increases by about 50%, red blood cells only increase by around 30%. It could mean you develop anaemia, which is quite normal during pregnancy and nothing to worry about. If you are at all concerned speak to your GP.

Try to drink plenty of water to replenish your total blood volume and eat iron-rich foods to help promote the production of red blood cells.

Here are some foods rich in iron:

• dark-green leafy vegetables, like spinach and curly kale
• iron-fortified cereals or bread
• brown rice
• pulses and beans
• nuts and seeds
• meat, fish and tofu
• eggs
• dried fruit, such as dried apricots, prunes and raisins

What are the symptoms of 29 weeks pregnant?

Week 29 pregnancy symptoms can include shortness of breath which is common in the third trimester. This is caused by the size of your womb and the position of your baby which can make it hard for the lungs to expand. If you have a large baby or have gained additional weight during pregnancy this can also cause shortness of breath. As the third trimester progresses your baby will move lower into the pelvis and so the shortness of breath should ease. To ease breathlessness, try the following:

• Eating smaller meals (little and often) can help as some women get more breathless after a large meal

• Stand upright with your hands above your head. This should give your lungs more space to take some deep breaths

• Doing some gentle exercise will make you breathless at the time of doing it but could help your breathlessness overall. Try gently walking or swimming

As long as you don’t have any other worrying symptoms then a bit of breathlessness will not harm either you or your baby. If you are at all concerned about the level of breathlessness, then speak to your midwife.

Introduction

At 30 weeks pregnant, baby’s weight is about 3 pounds and they’ll be gaining half a pound a week. Starting to feel tired again? Fatigue is normal during the third trimester, don’t forget to ask for help if you need it. Discover how to tackle tender breasts in this article. Find out more on things to consider when planning maternity leave and what to expect at 30 weeks pregnant.

What happens to your body at 30 weeks pregnant?

Unfortunately, any energy you may have enjoyed in the second trimester has probably gone by now and your growing baby will be making you more tired. Coping with fatigue means asking your partner, family and friends to lend a hand with any chores you need doing.

What’s more, some of the early pregnancy symptoms may return for another, unwelcome, visit. So, you may find yourself needing to wee all the time. This is because baby’s head is pressing on your bladder. Resist the temptation to drink less, you need to stay hydrated, but avoid caffeine and don’t drink just before you go to bed. Running to the toilet every five minutes can be annoying but it’s a totally normal part of pregnancy.

Tender breasts may also make a reappearance due to increased milk production. Again, this is normal but it can be irritating. Reduce the tenderness by making sure your breasts are well supported. A few tips include:

• Making sure your bra fits properly
• Wearing a sports bra
• Wearing your bra in bed
• Wearing softer fabrics
• Using breast pads
• Soothing sore breasts with cooled cabbage leaves

What to eat at 30 weeks pregnant?

Try and eat plenty of fruit and veg as part of your varied pregnancy diet. They’re great sources of vitamin C which helps protect your cells and veins as well as improving iron absorption. Iron is vital to replenish red blood cells to help prevent anaemia.

Now’s the time to allow yourself that extra portion during your pregnancy diet. It’s still not ‘eating for two’; more like eating for one and a bit. In the third trimester you might need an extra 200 calories a day.

What are the symptoms of 30 weeks pregnant?

Week 30 pregnancy symptoms can include difficulty in sleeping. This can be caused by leg cramps, heartburn, difficulty getting comfortable, trips to the loo, restless legs and even nightmares. The most common reasons for lack of sleep during your third trimester is trips to the loo and being uncomfortable. Although trips to the loo are a pain, it’s really important to keep hydrated during pregnancy. Read our article on sleeping positions during pregnancy to make you more comfortable and other tips to help you sleep better during pregnancy.

Using mobile phone during pregnancy

In our tech-mad world we increasingly rely on our smart phones to stay in touch with friends and family, get work done and keep track of what’s going on around us. Now you’re pregnant your phone is ideal for making shopping lists, notes of appointments, directions to antenatal classes, or just photos of the latest prams and buggies. You can even listen to those meditation apps we recommend.

But does all this screen time have an impact on your growing baby? So far, there is no conclusive evidence to suggest your baby is at risk from mobile phone radio waves despite a few alarming headlines in the press. Of course, more studies need to be done but the current advice is that there’s no need to worry.

Introduction

At week 31, baby is continuing to gain weight. By the time baby is born their weight would have doubled. Breasts feeling a little fuller? They are getting ready for feeding your little one. Feeling a weird tingling in your hands? It could be carpal tunnel syndrome, discover what to look out for and how to ease the symptoms in this article. You will need an extra 200kcals a day in your third trimester but spend them wisely. Learn more about what you should be eating in your third trimester and what to expect at 31 weeks pregnant.

What happens to your body at 31 weeks pregnant?

Looking a bit fuller in the bust? Gone up a cup size? The big day is getting closer, so your breasts are preparing to feed your hungry little human. If you find yellow flecks on your top that’ll be colostrum. It’s the first milk you produce when you start breastfeeding, often described as liquid gold because it’s highly concentrated goodness. Find out more about breast milk and its amazing qualities.

The colostrum you give baby in their first few days contains the antibodies to boost tiny immune systems immediately after birth. If you’re lucky enough to produce this milk early on speak to your midwife about whether it’s worth trying to ‘harvest’ it for when baby arrives because you only produce a small amount at a time. Not all hospitals advocate this, so you may want to ask your midwife. Find out more about expressing milk.

Together with growing baby and growing breasts – mums to be can expect to put on 1kg to 1.5kg between now and birth.

What to eat at 31 weeks pregnant?

If you use sweetener as a sugar substitute then you may be wondering if it’s safe for baby. It’s been a hot topic for a few years and saccharine, in particular, gets a bad name. Although research on artificial sweeteners is not fully conclusive, aspartame- and sucralose-based sweeteners are considered safe during pregnancy if used in moderation. Whether or not they can help you lose weight is another matter, and they might actually encourage your sweet tooth. Try not to have foods or drinks with artificial sweeteners every day. It’s always preferable to use natural sweeteners whenever possible, by using fresh and dried fruit to get important nutrients in. You could add sliced strawberries or banana to plain yoghurt or make your own smoothies. That way you will be eating foods you know are healthy.

What are the symptoms of 31 weeks pregnant?

Week 31 pregnancy symptoms can include tingling sensation and numbness in your hands. Aches pains, tingling sensation and numbness in your hands can be caused by carpal tunnel syndrome. 60% of pregnant women may experience some symptoms of carpal tunnel syndrome and symptoms can vary from very mild to very painful and can affect one or both hands.

Swelling in your hands is caused by a build-up of fluid often known as oedema. The carpal tunnel is a narrow tunnel in your wrist, sometimes the fluid build-up can collect around the wrist joint and press on the nerves that go from the forearm and wrist through the carpal tunnel. Symptoms can include:

• Numbness and tingling in the fingers, hands and wrist

• Pain or throbbing in the fingers, wrist or forearm

• Difficulty gripping objects or performing fiddly tasks

• Hot swollen fingers and thumb

Symptoms are usually worst at night and first thing in the morning. Luckily there are some techniques you can use to help the symptoms:

• Rest. Try and rest your hand and wrist on a pillow whenever you can, as overuse can make your symptoms worse

• Elevation. When resting your hand and wrist try to keep it elevated by propping it up with a pillow. This will help to reduce the swelling

• Ice. Apply a small ice pack to your wrist for 10 mins. A small bag of peas wrapped in a tea towel works well for this. Alternating between heat and cold can help. So, wrap a hot water bottle in a tea towel and alternate between hot and cold for one minute each, for five or six minutes.

• Exercise. Although rest is important doing hand exercises may help ease symptoms

• Support. Wearing a wrist splint at night can keep your wrist in a good position and relieve pressure on the nerve. You can get a wrist splint from your local pharmacy or online.

The symptoms of carpal tunnel syndrome usually disappear after your baby is born, however, if symptoms persist speak to your GP.

Introduction

At week 32 baby is producing a lot of cortisol ready for labour. Are you using a kick-counter app? If not, it might be worth downloading one. Is your digestive system a bit slow, try eating fibre rich foods and drink plenty of water. Have you had Braxton Hicks contractions yet? Read on to tell the difference between these practice contractions and the real thing. Learn more about what you should be eating to increase your fibre intake and what to expect at 32 weeks pregnant.

What happens to your body at 32 weeks pregnant?

Weirdly, getting kicked should be a thing to look forward to right now. Kick-counting apps are worth downloading since it’s important to monitor your baby’s movement. If you feel your baby’s movements have reduced, contact the hospital right away.

Is your itchy belly feeling itchier? Not surprising with the final stretch upon you. If your moisturising cream isn’t soothing enough try calamine lotion. There are even over-the-counter anti-itch creams available these days. Oats are known to soothe so you could always add them to your warm-ish bath for extra relief. While itching is very common, it’s best to contact the hospital, your midwife or GP in case it requires a closer look.

What to eat at 32 weeks pregnant?

By now your uterus is so big it’s crowding your insides and you might have that ‘always full feeling’. Your appetite may decrease rather than increase, so try to eat regular healthy snacks rather than big meals — even half a banana counts.

Has your digestive system been a bit slow lately? It’s just those hormone levels, like your ‘stress hormone’ (cortisol), rising during pregnancy. On that note, too much cortisol in mum isn’t great for baby. So, if you can’t stand the heat, get someone else in the kitchen while you put your mind at ease and your feet up.

Now, back to the food. Try eating fibre-rich food to help your bowels function better and improve your feeling of wellbeing. If you’re not used to eating a lot of fibre it’s best to increase your intake gradually to avoid bloating and diarrhoea. Remember, drink lots of water to keep the fibre moving through your digestive tract.

Here’s a few easy ways to up your fibre intake:

• Eat the skin on washed fruit and veg, that’s where most of the fibre is

• Choose wholegrain instead of white: bread, rice, crackers and cereals

• Add beans or lentils to your soups and salads – they are so high in fibre

• Berries, pears, melons and oranges are among the highest fibre fruits

• Did you know artichokes are one of the most fibrous vegetables?

What are the symptoms of 32 weeks pregnant?

Week 32 pregnancy symptoms can include Braxton Hicks. What does Braxton Hicks feel like? You’ll feel your lower abdominal area tighten then relax. Usually, Braxton Hicks are irregular and don’t hurt, however some women find they feel like menstrual cramps and can be a bit uncomfortable. You will be able to tell Braxton Hicks from the real thing as the contractions are irregular, vary in intensity but don’t get progressively stronger, are infrequent and may stop when you move or change position. True contractions come at regular intervals and get closer together over time, contractions get steadily more intense and don’t improve when you move. Read our article to find out more on the signs of labour.

Introduction

At week 33 baby’s skull is fully formed but still soft and pliable. Has the Linea Nigra made an appearance yet? This is the small line at the front of your stomach, find out more about this and other areas of skin which can get darker during the third trimester. Have you experienced leaky breasts? This is colostrum, find out more about why it’s so important. Got the itches? This is quite normal, read our advice to help soothe the symptoms. You might also be itching to nest (pun intended), follow our tips on safe nesting and what to expect at 33 weeks pregnant.

What happens to your body at 33 weeks pregnant?

Have you noticed a new line down the front of your stomach? This is known as the ‘Linea Nigra’ which can appear during the final trimester and usually gets darker as pigmentation increases. During pregnancy, the placenta produces a hormone called ‘melanocyte’ which stimulates melanin. This can make some of your body parts noticeably darker. The Linea Nigra is usually less than 1cm wide and comes in many shades of brown. It can be seen most clearly right after baby has been born but is likely to disappear completely a few weeks after birth.

As you approach the end of your pregnancy, you may notice your breasts leaking. This is colostrum, a concentrated milk full of nutrients and antibodies. Your body produces colostrum for your baby to drink in those very first newborn days. If you’ve had a healthy pregnancy with no complications, breastfeeding right after birth gives baby the nutrients they require. However, if you’re expecting twins or more, or you’ve had any complications during pregnancy, ask your midwife about whether you should start harvesting your colostrum. Find out more about breast milk and its wonderful nutrients.

Some women experience something similar to contractions around this time and wonder if it’s early labour. These could be Braxton Hicks contractions which you may have heard being called ‘false labour’. They often last around 30 seconds at a time and are just a sign of your body preparing for the real thing. Speak to your doctor or the midwives at your hospital to be sure. If you’re wondering about what to expect, here are the signs of labour to look out for.

What to eat at 33 weeks pregnant?

It is important for you and your baby to gain enough weight during pregnancy, but the amount of weight gain at 33 weeks can vary from person to person. Only some of this weight gain is due to increased body fat (which is important to protect your baby and prepare for breastfeeding). Some of the weight gain is due to the weight of baby, the placenta, amniotic fluid, and the extra fluid in your bloodstream. This is all really important for the health of your baby, and the majority of weight gain occurs in the second and third trimesters. However, it is important that you don’t gain too much weight during pregnancy as this can increase the risk of complications. While it isn’t routine for your midwife to monitor your weight gain during regular appointments, do speak to them if you have any concerns.

What are the symptoms of 33 weeks pregnant?

Week 33 pregnancy symptoms can include itchy skin. You may have already experienced this during pregnancy due to pregnancy hormone changes, however it usually gets a bit more intense by week 33 especially around the breasts and belly. As your baby gets larger the skin stretches, and the oil glands can’t meet their normal moisture requirement. This is why the skin can get dry and itchy and hormone changes also contribute to the itchiness.

Thankfully there are a few things you can do to help ease the itching:

• Wear loose clothing, preferably natural materials such as cotton

• Try cooler baths to help sooth the itch, or dampen a flannel with cold water and place on the affected area to help relieve the itch

• Try keeping the area well moisturised to prevent dryness which contributes to the itch. Read our article for more skin care tips

Although itching in pregnancy is quite normal it can sometimes be a sign of a more serious condition, so it’s always best to contact the hospital, your GP or midwife and let them know you are experiencing itching.

Nesting when pregnant

In the last few weeks of pregnancy many mums-to-be have a strong desire to nest. All the excitement and anticipation of your new bundle of joy, and the desire to have everything just right is a totally normal urge. Not all mums have this urge and that’s normal too. Some women want to deep clean the entire house, others may want to paint pretty motifs in the nursery or simply arrange the tiny little onesies in drawers. Nest in any way you want but here’s a few things to bear in mind:

• Avoid climbing ladders – leave that to partners or any less wobbly members of the family.

• • Avoid too much exposure to cleaning products with lots of chemicals like bleach or oven cleaners.

• Don’t wear yourself out with bending and cleaning floors or vacuuming vigorously.

• If ever there was a time you could get away with some serious delegation it’s now!

Introduction

At week 34 your baby may have already started moving down into the pelvis in preparation for the big day. As your baby is taking up a lot of room you may prefer to eat smaller meals, or little and often, find out more on the types of food you should eat in this article. Feeling lower back pain or pelvic pain? This is quite normal read our advice to help reduce the pain and ease the symptoms. It’s time to get ready for labour as there is a lot to think about, we have you covered read about this and other things on what to expect at 34 weeks pregnant.

What happens to your body at 34 weeks pregnant?

Feeling out of breath at times? It’s usually when your growing baby starts putting pressure on your diaphragm and lungs. Not to worry, this feeling should disappear naturally once your baby moves down in preparation for birth. In the meantime, find positions that allow your lungs to expand properly whenever you feel short of breath. If the breathlessness continues, contact your GP or hospital.

Your body knows what it needs to do now. Over the next few days and weeks baby will start to move into place, hopefully easing any breathlessness and your pelvis will begin to widen accordingly. But if they’re feeling heavier, you may be experiencing tension or a spreading pain in your lower abdomen. This is totally normal: your pelvic joints are loosening up, pulling on your ligaments.

You might even feel twinges or tugs of pain in your abdomen or pelvic area as baby’s head moves into position. This is often referred to as the baby ‘dropping’ or ‘lightening’. Some women feel it weeks before labour and others just hours before – usually if they’ve had a baby before. Both are totally normal. But if you’re experiencing regular or constant pain, contact your GP or hospital.

Baby may have already started to go down into your pelvis, but they won’t settle completely in place until about 36 weeks for first-time mums and later for those who’ve been here before.

What to eat at 34 weeks pregnant?

Baby is taking up lots of room in there so if you find yourself feeling full and bloated, try to eat three smaller meals a day rather than three big ones. Try starchy foods for lunch and dinner, as they’re a great source of complex carbohydrates and will provide you with a consistent source of energy over the day. Pasta, rice, potatoes or pulses such as beans and lentils are your friends. However, try to keep sweet foods such as cakes and chocolate for small, occasional treats. You don’t really need to ‘eat for two’ but if you fancy an extra portion of something, why not? An extra 200 calories a day is fine at this stage.

Here’s a few snacks that contain plenty of good nutrition for you and baby:

• Malt loaf and low-fat butter
• Cream cheese and banana on toast
• Veggie crisps with houmous
• Mashed avocado on crackers
• Toasted waffles with almond butter and pear

What are the symptoms of 34 weeks pregnant?

Week 34 pregnancy symptoms can include pelvic and lower back pain. This is quite normal and is usually caused by the growing weight of your baby. As your baby start moving further down into your pelvis, in preparation for birth, you may find walking a little harder.

Some women may develop pregnancy related pelvic girdle pain (PGP), which is caused by stiffness of your pelvic joints or the joints moving unevenly at either the front or back of your pelvis. This condition usually affects 1 in 5 women during their pregnancy and symptoms include:

• Pain that spreads to your thighs
• Pain in the pubic bone at the front and centre
• Pain across your lower back
• Pain in the perineum (the area between your vagina and anus)

If you are concerned speak to your GP, they may refer you to a physiotherapist. There are some know tips that can help ease the symptoms:

• Make sure you maintain good posture when sitting or standing. Sit on a firm chair with a rolled towel or cushion to support the lower back

• When sleeping, try sleeping on your side with a pillow between your knees and under your bump – or invest in a pregnancy pillow

• Keep active but avoid exercise which makes the pain worse. Regular low-impact exercise using light to moderate effort such as swimming (although avoid breaststroke) and exercises designed for pregnancy such as antenatal yoga

• Wear supportive shoes and a supportive bra to help with your posture

• Put equal weight on each leg when standing and avoid twisting and bending movements

• Keep your knees together when getting in and out of a car and when getting out of bed in the morning

• Avoid sitting or standing for long periods, going up and down stairs too often in a day and lifting heavy objects. Online shopping may be the way to go!

Introduction

At week 35 your baby’s lung have fully developed and they’re ready to breath in the outside world. Breathing for you should be a little easier now as well, as your baby has moved their head downwards in to your pelvis giving your lungs a bit more space. Essential fatty acids are an important part of your diet, read our list of foods which are rich in omega 3 and 6. Still having difficulty in sleeping? Read our top tips to get into a good sleep routine and information of what to expect at 35 weeks pregnant.

What happens to your body at 35 weeks pregnant?

Your ankles may have completely disappeared by now (remember drinking water helps beat water retention) and heartburn and reflux could still be playing havoc. On the plus side you could find breathing easier and your indigestion might be easing off a little.

That’s because by now your baby has most likely moved their head downwards into your pelvis, pressing your uterus down, giving your lungs and stomach a bit more space. This stage is known as ‘engagement’ or sometimes as ‘lightening’ as the pressure is taken off your lungs and stomach. It usually happens 2-4 weeks before labour. There are some ups and downs to this stage. On the plus side, breathing and eating will be easier as there is less pressure on your lungs and stomach, but you may need to urinate more often as the pressure is now being pressed more on the bladder. Here are some other signs that your baby might have ‘engaged’:

• Your breathing feels easier

• You may get some relief from heartburn

• You may start carrying your baby lower

• You may develop haemorrhoids (or if you have them already, they may get worse)

• Your lower back pain may get worse

• You may be able to manage more food without feeling uncomfortable, as there is less pressure on your stomach

• You might find it more uncomfortable to walk

As they get ready for birth this may cause you to feel some slight pain and discomfort in your abdominal area. With all these pains and twinges going on, you’ll definitely get the feeling that your body is preparing for birth.

If some of those pains are really intense, especially under your ribs, it’s a good idea to let the hospital know. This symptom can be linked to a condition called pre-eclampsia. Hopefully it just turns out to be baby doing a bit of football training.

What to eat at 35 weeks pregnant?

Even though you’re on the home stretch and baby is fully developed, they’re still growing fast so it’s really important to stick to healthy eating. Here’s a guide on what to eat when breastfeeding, if you’re thinking of doing so.

They’ve had a bad name in the past, but fats are necessary for our bodies. Especially those fats our bodies can’t produce on their own. The essential fatty acids come from either the omega-3 or the omega-6 families and we need a balance of both to survive and thrive. So, it’s important for you and baby to eat foods with the correct amounts of these two essential fatty acids. Omega-3 tends to get missed off menus more, so if you’re thinking about correcting the balance, it might be worth adding a few ingredients from the list below to your weekly shop.

While omega-3 is important, if you’re pregnant, trying to become pregnant, or breastfeeding, you should eat no more than two portions of oily fish per week. So, eating when pregnant is a fine art, but one you’re sure to master with a little bit of planning. Due to high levels of mercury, you should avoid shark, marlin and swordfish completely. There’s plenty more fish in the sea (and rivers), as you can see below.

For omega-3 fats:

• Anchovies
• Bloater
• Carp
• Herring (Kippers)
• Mackerel
• Pilchards
• Salmon
• Sardines
• Sprats
• Trout
• Whitebait
• Chia seeds
• Ground linseed
• Walnuts
• Rapeseed/Flaxeed oil

For omega-6 fats:

• Poultry

• Eggs

• Walnuts

• Hulled sesame seeds

• Cereals

• Durum wheat

• Whole-grain breads

• Pumpkin seeds

• many fruit and vegetable oils like blackcurrant seed, linseed and sunflower seed oils

Foods like yoghurts, fruit and vegetables – especially green veg – are essential to ensure you don’t develop a nutrient deficiency like anaemia.

Your diet during the first 1000 days of baby’s life will be vital to give your little one the best possible start. Everything you eat while pregnant affects baby’s development, and a good diet can have life-long benefits.

What are the symptoms of 35 weeks pregnant?

35 weeks pregnancy symptoms can include difficulty sleeping. With your ever-expanding bump you might find it difficult to get comfortable – let alone all the trips to the loo in the night. If you haven’t invested in one already it might be worth getting a pregnancy pillow, these are useful for supporting your body when you are trying to sleep and help to prevent back ache. Why not ask your friends who have kids if they still have theirs that you can borrow. If budget is a bit tight though you can always create a makeshift one. Lie on your side and place a pillow between your knees and a pillow supporting your bump. This should help you feel a bit more comfortable. If you are still having difficulty in sleeping, try these top tips:

• Avoid all caffeine – try decaffeinated tea and coffee and caffeine free cola

• Avoid eating too close to bedtime as this can contribute to heartburn

• Try some relaxation techniques before bedtime. Some pregnancy yoga or meditation might help

• Avoid any electronic screens for an hour before bedtime

• Allow 30 minutes unwind time, for reading, listening to calming music or some light stretches

• Ensure you have rest time during the day but avoid excessive naps as you may find it difficult to get to sleep at night.

You can also read out article for more guidance on getting a good nights sleep.

Breastfeeding facts

During the last stages of pregnancy it’s common to have questions and concerns about breastfeeding, especially if you’ve never done it before. But it’s worth remembering that breastfeeding is one of the most natural things in the world and there are many breastfeeding benefits. Baby has practiced sucking in the womb and you’ll soon see they know what to do instinctively. If you have any troubles or questions, there’s lots of help around: from midwives, to local support groups to your peers, many of whom may have done this before.

Your breast milk is the best thing you can give your baby because you’ve tailor-made it just for them. If all is growing well, from around week two after birth, babies start to put on about 30g a day.

What‘s more, your breast milk automatically adjusts to your baby’s needs. At the start of a feed, the milk is thin and watery to quench thirst. Then it gets thicker and more nutrient-rich to satisfy baby’s appetite. When your child develops a bigger appetite your body will adjust and produce more milk within two days. Almost like magic, the more they feed, the more you make.

You can discover more about the ins and outs of breastfeeding and caring for your newborn in our guide to breastfeeding. Also look at our handy checklist on the breastfeeding must haves.

Introduction

At week 36, your baby is the size of a romaine lettuce. Nutrition is important for you and baby, especially if you decide to breastfeed. Try to include fish in your diet twice a week, including one portion of oily fish for omega-3 fatty acids, which is good for brain development. Read our top tips on how to choose a baby name and information of what to expect at 36 weeks pregnant.

What happens to your body at 36 weeks pregnant?

Forgotten what your feet look like? Does your bump enter the room well before you do? Feel like you’re doing the penguin waddle? That’s trimester three for you.

Switch to slip-on shoes or flip-flops if you want to avoid bending down too much. Don’t feel bad asking others to do the housework and daily chores. Many partners like the feeling of being useful when they can’t do much to help with baby yet, so give yourself permission to delegate.

That’s not to say you should give up exercise though. Regular walking, pilates or yoga can help keep you nice and supple for labour. It can also help with backaches and sciatica in pregnancy, which many women experience in the later stages.

What to eat at 36 weeks pregnant?

You are what you eat, and baby is too. Even at this late-stage nutrition matters. And if you decide to breastfeed it’ll matter even more. Think about what you’re eating as a way to look after not just your body but baby’s too.

Remember, the right amount of certain types of fish (mackerel, salmon, sardines) is good for baby’s brain development thanks to omega-3 fatty acids. Dairy is also great for baby’s bone growth. Foods like milk, cheese and yoghurt contain calcium, fat and vitamin D, all very much needed right now. Oh, they’re really tasty too. Choose low-fat varieties like semi-skimmed or skimmed milk, low-fat or lower-sugar yoghurts and reduced fat cheese. Aim for two or three portions a day. If you’re vegan there are plenty of fortified dairy substitutes like almond milk, coconut milk, soya yoghurt and dairy-free cheese.

What are the symptoms of 36 weeks pregnant?

36 week pregnant symptoms can include pelvic pain and pressure. When baby moves down into the pelvis it can put pressure on your lower abdomen. If your baby hasn’t dropped yet you may be experiencing shortness of breath. This is quite normal as the baby is putting pressure on your lungs leaving you a little short of breath. Take things a bit more slowly if you find you are running out of puff and get plenty of rest. Sitting or standing up straight may also help your lungs to expand, giving you a bit more air.

Read our article on preparing for labour to ensure you are ready for the big day

Introduction

At 37 weeks pregnant your baby is now full term, keep track of their kicks and movements. Time to have a refresh of your birth plan to make sure you have considered everything just in case things go off script. It’s still important to eat a healthy balanced diet and do gentle exercise, find out more in this article. Leaky breasts, read on to find out how to manage. Read our top tips on birth plan options and information of what to expect at 37 weeks pregnant.

What happens to your body at 37 weeks pregnant?

With only a couple of weeks to go, you’re probably feeling excited and nervous all at once. Who wouldn’t be?

Try to stay as calm as possible so you can give birth in a relaxed way. So, keep doing your regular breathing exercises.

If you feel a wave of contractions, look calmly at your watch, lie down and relax, breathing deeply and regularly. These could be early contractions and will most likely subside. When they come back, look at your watch again. If they are more than 20 minutes apart, you’re not going into labour just yet.

As a general rule, you don’t need to contact the hospital until your contractions have been coming every ten minutes or so for at least an hour. However, if you notice bleeding or baby’s movements are reduced, contact the hospital right away, your maternity folder should have advice for when and how to contact your hospital.

You’ll probably have your birthing plan sorted by now, but it’s a good idea to read about all the other things to consider now before you go into labour. That way if things go off-script you’ll be aware of your options.

There’s no dress rehearsal for actual labour, so it can all seem a bit daunting and uncertain until it finally arrives. And then it’s all systems go. Here’s something to read to help prepare you for the big event.

What to eat at 37 weeks pregnant?

As your body prepares for delivery, it’s important to maintain a healthy pregnancy diet. Baby will probably gain a bit of weight, so they still require a diet rich in proteins, vitamins and minerals. Keep eating those vegetables, and snack on fruits bursting with vitamin C. This helps your body absorb iron from food and supports your immune system. It also keeps your placenta working properly.

Calcium is important now and right through to breastfeeding. It helps baby’s bones develop nicely. You can get your daily requirement of calcium through your food, but if you’re struggling to do that talk to your GP or midwife.

Exercise is a good way to boost your mood and a great way to prepare your body for labour. Plus, regular exercise now is said to help you recover quickly afterwards too. And, as you may be feeling fuller and eating smaller meals, it’s important to make sure these contain protein: avocado, chickpeas and lentils are full of healthy calories.

What are the symptoms of 37 weeks pregnant?

37 weeks pregnancy symptoms can include leaky breasts. You might find yellowish stains in your bra and liquid leaking from your nipples. This is quite normal, and the first milk your body produces is called colostrum. It’s much more concentrated and contains antibodies which protect your baby from infection and help their immune system develop. So, from 37 weeks pregnant, if you are producing milk, you may want to harvest it. This means collecting the colostrum by hand expressing for a few minutes each day and the gradually building this up to five to ten minutes two to five times a day, and then as often as necessary. You can find out more about how to harvest breast milk.

If you get caught short whilst out and about it might be worth getting some breast pads, you will need them for your hospital bag anyway.