Bumpin' Along: Tips for a Comfortable Third Trimester

Pregnancy's third trimester is a time of expectation, excitement, and a fair amount of discomfort. During weeks 28 through 40, this last stage of pregnancy prepares your body for the birth of your baby. This is a period of major mental and physical transformation; knowing what to expect will enable you to negotiate these weeks more boldly and effortlessly. This article will discuss the main features of the third trimester and some natural approaches and tips to help your well-being throughout this vital period.

What to Expect in the Third Trimester

Physical Changes and Discomforts

· Increased Weight Gain: Increased Weight Gain: As your baby grows, you will notice more weight gain, leading to increased pressure on your back and legs. The Institute of Medicine, 2009 states that the typical weight increase during pregnancy falls between 25 and 35 pounds.

· Braxton Hicks Contractions: Braxton Hicks Contractions: Though more common in the third trimester, these erratic contractions can begin in the second trimester. Though they are your body's means of getting ready for delivery, they do not indicate that childbirth occurs (American College of Obstetricians and Gynecologists [ACOG], 2020).

· Shortness of Breath: As the uterus grows and the baby develops, it pushes against the diaphragm. Deep breathing might become more difficult, particularly when lying down, which can be uncomfortable.

· Swelling:  Many women experience swollen hands, ankles, and feet due to increased fluid retention. Usually moderate, this disorder—known as edema—can be painful (NHS, 2022).

Emotional and Psychological Changes

· Anxiety and Mood Swings: Increased anxiety and mood fluctuations are natural as the due date gets closer. Hormone changes influence these emotions, such as worries about becoming a good parent and excitement about birthing.

· Nesting Instinct: Many women feel a great need to tidy, arrange, and prepare their house for the arrival of a baby. Nesting is an instinctual habit used to intellectually and emotionally prepare the newborn (Small et al., 2018).

Preparation for Labor and Delivery

· Baby’s Position: During the third trimester, your baby will likely settle into a head-down position in preparation for birth. Your healthcare provider will monitor this and may discuss options if the baby is in a breech position.

· Cervical Changes: With the onset of labor, your cervix will begin thinning (efface) and dilation (opening). This is observed throughout the latter stages of pregnancy and indicates that your body is preparing for childbirth (ACOG, 2020).

Natural Ways to Support Your Well-being

Nutrition and Hydration

· Balanced Diet: Maintaining a well-rounded diet abundant in whole foods, including fruits, vegetables, whole grains, and seeds, is essential during the third trimester. Furthermore, this promotes your well-being and facilitates the growth and development of the infant. (Academy of Nutrition and Dietetics, 2019).

· Iron and Calcium Intake: Ensure you include enough iron and calcium in your nutrition. These essential minerals are crucial for your kid's skeletal growth and maintaining your energy levels. Excellent nutrient sources include dark leafy greens, beans, tofu, bananas, nuts, and berries.  (American Pregnancy Association, 2020).

· Hydrate yourself: Constant hydration is crucial for managing edema and preserving amniotic fluid levels. Strive to consume a minimum of ten glasses of water daily.

Physical Activity

· Prenatal Yoga: Gentle prenatal yoga, guided by an experienced instructor, can improve flexibility, alleviate back discomfort, and prime the body for labor. Yoga also provides psychological advantages by reducing stress and anxiety. (Beddoe & Lee, 2008).

· Walking: Regular walking is an efficient method of continuing physical activity during the third trimester. It provides benefits such as enhanced blood flow, decreased inflammation, and a state of optimal physical condition for childbirth. (Kramer & McDonald, 2006).

· Pelvic Floor Exercises: Kegel exercises improve the pelvic floor's muscle strength, mitigating the likelihood of incontinence and facilitating childbirth. (Boyle et al., 2012).

Rest and Relaxation

· Prioritize Sleep: As you reach your expected delivery date, obtaining sufficient sleep can become challenging owing to the ongoing discomfort and multiple trips to the restroom. Consider using extra pillows to support your body and find a comfortable sleeping position (National Sleep Foundation, 2014).

· Napping: Short daytime naps can compensate for sleep deprivation at night. Listen to your body's signals and take the necessary breaks.

· Relaxation Techniques: Deep breathing, meditation, and gradual muscle relaxation are effective strategies for coping with stress and anxiety. Adopting these techniques throughout labor can be beneficial for maintaining one's focus.  (Smith et al., 2011).

Natural Solutions for Common Discomforts

· Herbal Teas: Certain herbal teas, such as ginger or lemon, can alleviate nausea symptoms and aid digestion. Nevertheless, it is imperative to seek guidance from your healthcare professional. (American Pregnancy Association, 2020).

· Essential Oils: Applying essential oils such as lavender or chamomile in aromatherapy can induce relaxation and facilitate sleep before use. It is imperative to dilute essential oils and get guidance from a healthcare clinician. (Burns et al., 2000).

· Massage: Prenatal massage benefits include relief of back pain, reduced edema, and improved circulation. Seek a trained prenatal massage therapist with specific knowledge and clinical experience working with pregnant women.  (Field, 2010).

Mental and Emotional Support

· Birth Plan Preparation: Setting up a birth plan can improve your feeling of control and reduce anxiety. Consult your healthcare practitioner about your options, but with the understanding that birth plans may need to be modified depending on the circumstances.

· Connecting with Other Expectant Mothers: Participating in a prenatal class or online group can offer emotional support as well as important knowledge. Facilitating the exchange of experiences among pregnant women can successfully alleviate overwhelmed and lonely emotions  (Dennis, 2003).

· Mindfulness and Meditation: Cultivating mindfulness techniques can help maintain focus and regulate the fluctuating emotions experienced during the third trimester. Specifically, developed meditation apps for pregnancy can guide these techniques. (Vieten & Astin, 2008).

Preparing for the Baby’s Arrival

Finalizing Baby Essentials

· Nursery Setup: Ensure all essential items, such as the crib, a blanket, a baby’s hat, a changing table, baby clothes, and a stroller, are ready. Make sure to equip your room with a diaper cream and diapers size NB (Newborn) and size 1 since you do not know your baby’s weight when they come out into the world.

· Hospital Bag: Pack a hospital bag well before your due date. Include essentials like comfortable clothing, toiletries, snacks, and important documents such as your insurance card and ID.

Include items for the baby, such as a going-home outfit and diapers in sizes NB and 1.

** Place a few adult diapers inside the bag, according to your underwear size, since you will probably bleed for the first few days to weeks after giving birth. Usually, the bleeding is heavier than a regular period. You can purchase them in any pharmacy around your area.

Educating Yourself

· Childbirth Classes: Attending birth classes can offer essential knowledge on the process of labor, delivery, and the care provided after childbirth. These workshops also provide a chance to inquire and seek clarification on any issues you may have.

· Breastfeeding Preparation: If you want to breastfeed, it is advisable to enroll in a breastfeeding course or do research on the subject. Acquiring knowledge about nursing practices and typical difficulties might enhance your confidence. (Brown et al., 2016).

Bonding with Your Partner

· Bonding Time: Spend the remaining weeks engaging in meaningful activities together. With the arrival of your new treasure, your relationship will transform. This bonding period can improve your relationship with your spouse and build a stronger connection. (Feeney et al., 2001).

When to Seek Medical Attention?

While the third trimester is typically uneventful regarding complications, knowing when to seek medical attention is essential. Contact your healthcare provider if you experience any of the following:

Signs of Preterm Labor: These symptoms include premature contractions occurring before 37 weeks, lumbar discomfort, pelvic distension, fluid seepage, and bleeding.

Decreased Fetal Movement: If you notice a significant decrease in the infant's movements, it is imperative to seek guidance from their healthcare practitioner immediately.

Severe Swelling: Although slight swelling is considered normal, sudden or significant swelling, especially in the face and hands, may indicate preeclampsia and requires immediate medical attention. (ACOG, 2020).

Unusual Symptoms: Any unusual symptoms, such as severe headaches, vision changes, or abdominal pain, should be reported to your healthcare provider.

Conclusion

The third trimester of pregnancy is a unique and dynamic period, replete with obstacles and delights. To optimize your well-being throughout this phase, it is essential to understand what to anticipate and employ natural approaches. It is also important to consciously listen to your body's signals, seek assistance when necessary, and prepare for the remarkable experience of giving birth and becoming a parent.

References

Academy of Nutrition and Dietetics. (2019). Nutrition during pregnancy. https://www.eatright.org/health/pregnancy/what-to-eat-when-expecting/nutrition-during-pregnancy

American College of Obstetricians and Gynecologists. (2020). Preparing for labor and childbirth. https://www.acog.org/womens-health/faqs/preparing-for-labor-and-childbirth

American Pregnancy Association. (2020). Nutrition during pregnancy. https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-well

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