Pregnancy Calendar Week 30
YOUR PREGNANCY WEEK BY WEEK: WHAT’S HAPPENING IN WEEK 30
About the size of a cucumber now, your baby is around 17 inches long and weighs in the 3-4 pound range. This week, she’s adding insulating layers of fat to her body, which give her more energy. And that extra energy translates into lots more movement inside your belly, including kicks you’ll want to start counting. In your life, the many discomforts of bringing a baby into the world are still hanging around, with increased fatigue and swelling probably taking center stage at this point in your pregnancy.
At 30 weeks pregnant, a near-constant feeling of sleepiness along with puffy feet and ankles are common late-stage pregnancy symptoms that you may be battling now.
Being tired and getting exhausted more easily during pregnancy isn’t anything new for you, but here in your third trimester you’re likely feeling more fatigued than usual.With the ever-increasing weight you’re carrying, a growing baby requiring more from your body, lots of aches and pains, lack of good sleep and emotions running high, it’s no wonder that you’re feeling tired all the time.If late pregnancy fatigue has come on strong and has you slowing down, here’s what you can do to better cope and boost your lagging energy level:
- Get more sleep and rest. To get the deep, restorative sleep you and your baby need, follow a sleep schedule that allows you more sleep. Go to bed earlier, wake up later and take more naps when you need them.
- Listen to your body and give it a rest when you’re feeling exhaustion set in.
- Eat a healthy diet filled with foods that help ramp up your energy. Reach for options high in protein and complex carbohydrates. Skip the sweets that are high in sugar and caffeine, which only offer short-term energy jolts followed by crashes that can leave you feeling more tired.
- Get movin’. In your tired state, the last thing you may feel like is exercise, but it’s one of the best ways to fight fatigue. Short bursts of exercise like 10-15 minute brisk walks or ten quick laps in the pool can do wonders for rejuvenating you and helping you sleep better, too.
- Stay hydrated. Drink plenty of water, aiming for 8-10 glasses each day. Cut back on caffeinated beverages like coffee and sodas.
If you’re suffering from chronic, severe fatigue that’s become debilitating, let your doctor know. You may be suffering from iron-deficiency anemia or another serious condition that needs medical attention.
Swelling of Feet and Ankles
Another common, uncomfortable symptom later in pregnancy is edema, which is excessive fluid accumulation in body tissues. If you’re dealing with edema these days, the swelling that results is probably showing up most in your feet and ankles.The reason your body is retaining more fluid now is to get ready for delivery of your baby. At that time, a lot of fluid will leave your body including amniotic fluid and the placenta separating from your uterus. Your body is storing up extra fluid in preparation for this.To help reduce puffiness of your feet and ankles during pregnancy, try these tips:
- Don’t sit or stand for long periods of time.
- Put your feet up more throughout the day.
- Wear a comfy pair of shoes with plenty of room.
- Keep well-hydrated. Drink extra water between meals and have a glass of milk with meals.
After your baby is born, the swelling in your feet and ankles will go down fairly quickly. In the first few days following delivery, you’ll likely find yourself urinating and sweating more as your body rids itself of extra fluid.
In the 30th week of pregnancy, here’s a look at what your baby is up to.
Your baby is fattening up. Earlier on, your baby started off with brown fat to help keep her warm. Now she’s putting on a new kind of fat—white fat—which is the energy-producing fat that all of us have. White fat develops right under the skin’s surface and your baby will continue plumping up with more of it throughout your pregnancy.And, naturally, this new white fat is one of the main reasons your baby is moving more (as you’ve probably noticed) —she’s got more energy! Expect her energy to keep on surging leading up to the big day.
Your baby is moving a lot—time for kick counts. Your baby’s movements have been steadily increasing, so now is a good time to count your baby’s kicks. This helps you monitor baby’s well-being and reassures you that your little one is growing and developing just fine.Starting now until you deliver, keep track of your baby’s kicks. Do this twice each day by lying down and counting your baby’s movements within one hour. You’ll want to record movements of any type—kicks, punches, rolls, swishes, flutters and the like. Ideally you’ll feel at least 10 movements with an hour. And remember, your baby will be most active after you eat, drink something cold or after physical activity, so those are good times to do your kick counts.
Diet and Exercise Tips You Should Follow
To keep you and your baby healthy, follow these tips in week 30:
Eat healthy fats to aid baby’s fat and brain growth. With your baby now developing high amounts of white fat, be sure to eat plenty of healthy fats throughout the rest of your pregnancy. Good sources include olive oil, canola oil, avocados, seafood and DHA, an essential fat needed for proper brain development.
Exercise daily to have a calm baby.Your baby’s adrenal glands are making stress hormones, preparing her body to handle all the stresses of life she’ll experience. Research shows that babies born to women who exercise sleep better as newborns because exercise relieves stress during pregnancy and babies are, in turn, more calm. To help deliver a mild-mannered baby with good sleeping habits, continue making exercise a priority with a walk, swim or bike ride every day.
Things You Should Do
- Pack a bag with some things you’ll want to have with you at the hospital. Have this ready to go at your front door!
- Over the next month or so, cook and freeze meals you want to have ready to eat in the weeks right after delivery.
Words You Should Know
Premature separation of the placenta from the uterine wall.
Severe pain and discomfort in the lower back felt by pregnant women during labor.
Cesarean Section (C-Section):
Delivery of the baby by surgical removal with an incision made in the uterus.
The stages during labor including: 1) from the beginning of labor until the cervix is completely thinned and dilated; 2) the pushing stage during which the baby comes out from the vagina; and 3) expulsion of the placenta and membranes.