from 29 full weeks + 0 days to 29 full weeks + 6 days
Size of A large cabbage
- The baby's vision is developing – they can now distinguish between light and dark.
- Fat layers continue to build up and the skin is becoming smoother.
- The brain is growing rapidly and neural pathways are maturing.
- The baby now has distinct sleep and wake cycles.
- The bone marrow has fully taken over the production of red blood cells.
Physical changes
- The uterus now reaches about 10 cm above the navel.
- Your waist is expanding and it can be difficult to bend forward.
- The skin on the belly may itch as it stretches – stretch marks can appear.
Common symptoms
- Fatigue reminiscent of the first trimester can return.
- Frequent bathroom visits as the baby presses on the bladder.
- Swollen legs and feet, especially toward the evening.
- Practice contractions (Braxton Hicks) that come and go.
- Dizziness with quick position changes.
Emotional changes
- The nesting instinct may begin to awaken – a strong urge to prepare the home.
- Worry about labor is completely normal.
- Mood swings can be intensified by fatigue and physical discomfort.
- Elevate your legs when sitting to reduce swelling.
- Use a moisturizing cream or oil on the belly to relieve itching.
- Continue counting fetal movements daily.
- A cold can be extra tough right now – natural remedies like honey and ginger can help.
Appointments & check-ups
- Regular midwife checkups every two to three weeks.
- Blood pressure and urine test at each visit.
Important
- Contact your healthcare provider if fetal movements decrease.
- Seek care for sudden severe swelling, vision disturbances, or severe headache.
- Water breaking or bleeding should always be assessed urgently.
Good to eat
- Magnesium-rich foods: cashew nuts, pumpkin seeds, bananas, and avocado.
- Protein-rich foods such as chicken, fish, eggs, and beans for the baby's growth.
- Fiber from vegetables, fruit, and whole grains to prevent constipation.
- Dairy products or calcium-fortified alternatives for skeletal development.
Be aware of
- Licorice – limit intake (max 50 g/day) due to glycyrrhizin.
- Large meals can worsen heartburn – eat smaller portions more often.
Avoid
- Unpasteurized milk and cheese.
- Raw fish and raw meat.
- Alcohol in all forms.
Supplements
- Iron supplements for low hemoglobin levels as recommended by your midwife.
- Vitamin D, especially if you get little sunlight.
- Folic acid can be continued throughout pregnancy.
Movement is still important but the intensity should be adjusted to how you feel. Short sessions are better than none at all.
Try combining breathing exercises with stretching – it prepares both body and mind for labor.
Suggested activities
- Daily walks of 20–30 minutes
- Prenatal yoga for strength and flexibility
- Swimming – the buoyancy of water relieves the body
- Light stretching for hips, back, and shoulders
Avoid
- Contact sports and activities with fall risk
- Exercises lying on your back for extended periods
- Intense abdominal exercises like sit-ups
Pelvic floor exercises
Do pelvic floor exercises at least three times a day. Remember to both squeeze and relax – both parts are important for labor.
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.