28 weeks pregnant -- Eat healthy and feel good

Use this third trimester to get organized before your baby is born

You may feel a little bored and back-achey at this stage of pregnancy, but there are plenty of positive ways to take your mind off things. For example, you could start to make enquiries about breastfeeding classes, plan your maternity leave, and draw up shopping lists of baby essentials, such as nappies, a changing mat, babygros, bibs, and muslin cloths, and perhaps buy a couple of items each week.

1.Fine lanugo hairs cover the baby’s body. Most will disappear before the birth, but a few may still be seen on the baby’s back when he is born.

2.The brain continues to get bigger and its surface is beginning to take on the creases and folds seen in mature brains.

3.At 29 weeks the average crown to heel length is 38.6cm (15.2in) and the average weight is 1.2kg (2.5lb).

4.A jelly-like fluid in the coiling umbilical cord prevents it from becoming compressed as the baby twists and turns.

5.As your bump continues to get bigger it may put pressure on your ribs and diaphragm.

You’re in your final trimester now and your baby may be getting quite active. Although he/she is still small enough to move around inside the uterus, get ready for more feet and hands pushing against your belly and bladder. Your baby should now weigh approximately 1.25-1.4 kg.

What are you about to experience?

It’s perfectly normal if you’re starting to take multiple trips to the bathroom. The enlarged uterus and your baby are putting pressure on your bladder. But these increased night-time bathroom trips can be very annoying, since it can be difficult to find a comfortable position, or to fall back asleep once you are back in bed.

Your baby’s development

As you have certainly noticed, your baby is starting to put on weight fast. This well explains the bump you’ve been sporting. Since there is so much development occurring at this point, it is very important that you get plenty of nutrients and rest. Make sure that you are getting enough protein, vitamin C, folic acid, iron, and calcium. Do take your supplements routinely and seriously!

Changes in you

Many of the symptoms you’re likely to experience this week have probably been bothering you for a few weeks already.

• Constipation: Natural remedies, such as a high-fibre diet and drinking water throughout the day, may help. Regular exercise can also help relieve constipation, even when you’re not pregnant.
• Leg cramps: If you do get a cramp, gently stretch your leg, flexing your foot and pulling your toes back toward you. Stretching throughout the day and just before you go to bed may help too. Make sure you load up on calcium-rich foods like milk, yogurt, paneer etc.

Lifestyle Changes:

Constipation is common during pregnancy and can cause abdominal pain or discomfort, infrequent bowel movements, and hard stools. Eat a high-fibre diet including fruits, vegetables, breakfast cereals, wholegrain breads etc. Add a bit of bran to your regular roti dough to amp up the fibre content. Walking, swimming, and other moderate exercise for 20-30 minutes, three-four times a week can also help stimulate the bowels.

Nutrition for you

Practice portion control in this trimester, as it will help you combat heartburn and gas.

1. No Junk: The best way to avoid junk food is by clearing your kitchen cabinets or fridge and throwing away anything that is unhealthy. Change candies to protein bars/roasted nuts, cupcakes to wholegrain cookies.
2. Healthy choices: While you are out grocery shopping, pick the things that will contribute to good health. When your house is stocked with nutrient-rich foods you will automatically eat healthy.

Please remember to take your prenatal supplements of iron, calcium and folic acid.

Common worries

To make sure that everything's okay in your belly — make a habit of counting your baby's kicks twice a day, once in the morning and once at night. Experts suggest that 10 movements in an hour as normal baby movement.

• Swelling: Swelling is a common pregnancy issue. You should opt for comfortable shoes, preferably a size larger than your regular fit. Visit your doctor if there is a sudden case of swelling – rule out chances of preeclampsia.
• Mood swings: Exercise releases endorphins (happy hormones) and gives you a boost right then and there. Walk, swim, do some yoga or breathing exercises the next time you feel down. (But do not start on any new exercise regime, such as swimming, if your body is not used to it already. Chances of accidents due to slippage, or injuries are higher at the start of a new exercise regimen).

What do the experts suggest?

“Please keep a tab on your baby’s movements. There should be at least 10 movements in one hour.  If you feel a slight dip in the movements, visit your doctor. If you haven’t got the tetanus, diphtheria, and pertussis booster vaccine, please get it done. This will help protect the baby from these diseases until he/she can be vaccinated later in life. At any time during your pregnancy, bleeding or spotting should trigger a call to your doctor. The same is true for sudden or severe abdominal pain,”

Dr Sangeeta Malhotra

Medical Superintendent

CGHS Maternity and Gynea Hospital, Delhi

What do some of the moms say?

Arrival of baby will change everything. Let’s hear what moms have to say.

 “Enjoy your last weeks of pre-baby freedom. Do all the things you probably won't have time for – movies, facials, romantic dinners with your partner – once your little one is here, you won’t get a chance to do this for a while,” shares Yashika Khanna, a new mom.

“I became so forgetful during my last trimester that I forgot my mom’s birthday. Pregnancy hormones play havoc on your memory. It’s best to jot down all the important things and dates, to avoid the guilt trip,” shares Shivani Khanna.

Seasonal Pregnancy Care

Pregnancy requires care, despite any season, but sometimes you need extra attention.

Summer: The most visible change to your skin when you are pregnant is the increased level of pigmentation in the skin. To avoid this, apply generous amount of sunscreen on your face and hands before you step out in the sun. Also, keep yourself well-hydrated with nourishing liquids.

Monsoon: With all the humidity and sweating, you can really become irritable in your pregnancy.  Keep yourself happy by wearing loose cotton clothes, preferable a size larger. Also, keep yourself well-protected against mosquito and insect bites when going outdoors as monsoon is the breeding time for most pests.

Winter: Winter times is all about stocking up on nuts and dried fruits. Introduce walnuts, almonds and prunes in your diet. Even though we don’t feel thirsty during winters, it’s still best to drink a lot of water to keep yourself hydrated. Gur or jaggery, freely consumed in winter, is good alternative to sugar as it has some amounts of iron also in it.