from 30 full weeks + 0 days to 30 full weeks + 6 days
Size of A coconut
- The baby moves a lot and you can feel clear kicks, nudges, and hiccups.
- The lungs continue to produce surfactant but are not yet fully mature.
- All five senses are now active – the baby can hear, see light, taste, smell, and respond to touch.
- The fat layers are making the baby look increasingly round.
- The baby can now turn and often begins to settle into a head-down position.
Physical changes
- The uterus now fills a large part of the abdominal cavity.
- Your breasts may have grown one or two cup sizes.
- The center of gravity shifts forward, affecting your balance.
Common symptoms
- Difficulty sleeping due to uncomfortable positions and frequent bathroom visits.
- Shortness of breath with light exertion.
- Sciatica – pain radiating down the leg from the back.
- Leg cramps, especially at night.
- Practice contractions that may become more noticeable.
Emotional changes
- Longing to meet the baby mixes with nervousness.
- It can be hard to concentrate – so-called pregnancy brain.
- A need for more rest and calm.
- Stretch your calves before bedtime to prevent nighttime cramps.
- Magnesium-rich food or supplements can help with muscle cramps.
- Start packing your hospital bag – it is nice to have it ready well in advance.
- Rest when your body tells you to – you need extra energy now.
Appointments & check-ups
- Midwife checkup with assessment of the baby's position and growth.
- Measurement of the symphysis-fundal height to monitor growth.
Important
- Regular contractions before week 37 may be a sign of preterm labor – contact the delivery ward.
- Contact your healthcare provider if the baby moves less than usual.
Good to eat
- Magnesium-rich foods such as dark chocolate, almonds, and spinach – helps with cramps.
- Fatty fish such as salmon and herring for omega-3 and vitamin D.
- Beans and lentils for protein and iron.
- Fruit and berries as snacks for natural energy and vitamins.
Be aware of
- Eat regularly to keep blood sugar stable.
- Limit licorice intake.
- Certain spices in large amounts (such as cinnamon) should be avoided.
Avoid
- Unpasteurized products.
- Raw fish, shellfish, and raw meat.
- Alcohol.
Supplements
- Iron supplements as needed – pair with vitamin C-rich food for better absorption.
- Vitamin D, especially during the darker months.
- Omega-3 (DHA) for the baby's brain and eyes.
Keep your body moving but respect its signals. Focus on exercises that feel good and avoid anything that causes discomfort.
Explore labor breathing techniques – slow exhalations through the mouth can help you manage contractions.
Suggested activities
- Calm walks – preferably in nature for mental recovery
- Prenatal yoga focusing on hip openers and breathing
- Water aerobics or swimming
- Gentle stretching of hips and back
Avoid
- Jumping and jerky movements
- Exercise that causes pain in the pelvis or back
- Activities with fall risk
Pelvic floor exercises
Regular Kegel exercises are especially important now. Practice squeezing for 8–10 seconds and relaxing completely. Do 8–12 repetitions, three times a day.
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.