from 31 full weeks + 0 days to 31 full weeks + 6 days
Size of A large squash
- The baby practices breathing by drawing in and pushing out amniotic fluid from the lungs.
- The nails have now grown to the fingertips.
- The skin is becoming less translucent as the fat layers increase.
- The baby sleeps a lot but also has distinct active periods.
- The immune system is strengthened through antibodies transferred via the placenta.
Physical changes
- The uterus pushes up against the ribs and diaphragm.
- The belly button may protrude outward.
- Increased pigmentation – the linea nigra (the dark line on the belly) may become more visible.
Common symptoms
- Heartburn that worsens after meals and in the evening.
- Fatigue and a greater need for rest.
- Itching on the belly as the skin stretches.
- Braxton Hicks contractions that may become stronger but remain irregular.
- Constipation and gas.
Emotional changes
- The pregnancy starts to feel very real – it is getting close.
- Thoughts about parenthood and the new family situation.
- Many experience a mix of anticipation and worry.
- Eat smaller portions and more often to reduce heartburn.
- Avoid eating late in the evening – do not lie down right after a meal.
- Plan your parental leave and any necessary paperwork.
- Talk with your partner or loved ones about your expectations for the birth.
Appointments & check-ups
- Midwife checkup focusing on the baby's position and growth.
- Possible ultrasound if the baby's size needs to be monitored.
Important
- Intense itching all over the body, especially on the palms and soles of the feet, can be a sign of ICP (intrahepatic cholestasis) – contact your healthcare provider.
- Water breaking should always be assessed urgently regardless of the amount of fluid.
Good to eat
- Calcium-rich foods: yogurt, cheese, broccoli, and almond milk.
- Magnesium sources: pumpkin seeds, cashew nuts, black beans.
- Fiber-rich foods: oatmeal, whole grain bread, vegetables – helps prevent constipation.
- Water-rich fruits such as watermelon and oranges for good hydration.
Be aware of
- Limit licorice intake to a maximum of 50 grams per day.
- Avoid drinking large amounts of fluid right before bedtime.
Avoid
- Unpasteurized products.
- Raw fish and raw meat.
- Alcohol and large amounts of caffeine.
Supplements
- Iron supplements if your hemoglobin is low.
- Vitamin D – important for both you and the baby's skeleton.
- Omega-3 for brain development.
Continue being active but at a comfortable pace. Focus on maintaining mobility and strength rather than performance.
Breathing exercises for labor: Practice breathing in through the nose (count to 4) and slowly out through the mouth (count to 6–8). This technique can help you during contractions.
Suggested activities
- Daily walks of 15–30 minutes
- Prenatal yoga focusing on relaxation and labor preparation
- Swimming or water exercise for relief
- Simple resistance exercises for arms and legs
Avoid
- Intense cardio that causes severe breathlessness
- Exercises lying on your back
- Deep squats if they cause pelvic pain
Pelvic floor exercises
Pelvic floor training prepares the body for labor. Practice both quick squeezes and slow hold exercises.
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.