from 28 full weeks + 0 days to 28 full weeks + 6 days
Size of A butternut squash
- The baby is gaining more and more subcutaneous fat, which helps regulate body temperature.
- The lungs continue to mature and produce more surfactant, a substance that helps the lungs function at birth.
- The brain is developing rapidly and is beginning to form its characteristic grooves and convolutions.
- The baby can now regulate its own body temperature to some extent.
- The skeleton is hardening, but the skull bones remain soft and flexible for delivery.
Physical changes
- The belly is growing noticeably and the uterus now reaches well above the navel.
- The breasts may begin to leak colostrum.
- Increased blood volume can cause swollen hands and feet.
Common symptoms
- Heartburn and acid reflux become more common as the uterus pushes upward.
- Shortness of breath during exertion as the lungs have less room.
- Practice contractions (Braxton Hicks) may start to be felt – they are irregular and harmless.
- Back pain, especially in the lower back.
- Difficulty finding a comfortable sleeping position.
Emotional changes
- Thoughts about labor may begin to take up more space.
- Some feel impatient while others wish time would stand still.
- It is common to dream more intensely during the third trimester.
- Start thinking about your birth plan and what feels important to you.
- Try sleeping on your left side with a pillow between your knees for better comfort.
- Count fetal movements – the baby should be active every day.
- A cold can feel harder to manage now. Rest and drink plenty of fluids.
Appointments & check-ups
- Midwife checkup with blood pressure and urine test.
- Possible blood test to check hemoglobin (Hb) and iron levels.
Important
- Contact your healthcare provider if you experience severe swelling in the face or hands, vision changes, or severe headache – these can be signs of preeclampsia.
- Contact your healthcare provider if you experience regular contractions before week 37.
Good to eat
- Magnesium-rich foods such as nuts, seeds, dark chocolate, and legumes – good for muscle cramps.
- Iron-rich foods such as red meat, lentils, and spinach to prevent anemia.
- Calcium-rich foods such as dairy products, broccoli, and almonds for the baby's skeleton.
- Whole grain products that provide slow-release energy and keep you full longer.
Be aware of
- Licorice should be limited to a maximum of 50 grams per day – glycyrrhizin can affect blood pressure.
- Caffeine should be kept under 200 mg per day (approximately 2–3 cups of coffee).
Avoid
- Unpasteurized dairy products and blue cheese.
- Raw or undercooked fish and meat.
- Large amounts of licorice.
Supplements
- Continue with iron supplements if your midwife has recommended them.
- Vitamin D, especially during the darker months.
- Omega-3 (DHA) is important for the baby's brain development.
Regular and gentle movement helps with many third-trimester discomforts. Listen to your body and adjust the intensity.
Start exploring labor breathing – calm, deep breaths in through the nose and slowly out through the mouth.
Suggested activities
- Walks at a relaxed pace – good for circulation and mood
- Prenatal yoga focusing on breathing and relaxation
- Stretching for hips and back
- Swimming or water aerobics – relieves strain on joints and back
Avoid
- Exercises that involve risk of falls or impact to the belly
- Intense exercise that makes you so breathless you cannot talk
- Heavy lifting and exercises lying on your back for extended periods
Pelvic floor exercises
Continue with daily pelvic floor exercises. Kegel exercises strengthen the muscles for labor and help with recovery afterward.
Sources
The content on this website is based on information from 1177.se and the Swedish Food Agency. It does not replace professional medical advice. Always contact your midwife or doctor with questions about your pregnancy.