Congratulations on reaching the 30th week of your pregnancy! This is a significant milestone as you head deeper into the third trimester. During this period, expect more pronounced physical changes and start focusing on preparing for the arrival of your baby.

Baby’s Development at 30 Weeks

1.Baby’s Size and Weight

At this stage in pregnancy, your baby is now about the size of a large cabbage. This means they weigh around 3 pounds and are approximately 16 inches long.

These measurements can help you picture just how big your baby is getting, as they’re now reaching a size closer to what they’ll be at birth. Your baby’s growth at this stage is a good sign that they’re continuing to develop well.

2.Movement Patterns and Sleep-Wake Cycle

By now, your baby’s movement patterns may feel more regular and predictable. You’ll likely notice periods of activity when your baby is moving around and periods of rest when they’re still.

These cycles of activity and rest are part of your baby’s developing sleep-wake cycle. This cycle means your baby is starting to have times when they’re more awake and other times when they’re more asleep, just like they will after they’re born.

You might feel your baby kicking or moving around during certain times of the day more than others, and over time, you might even notice a bit of a routine to their activity.

3.Brain Development and Fat Accumulation

Your baby’s brain is growing rapidly right now. This is a big stage in brain development, as it’s preparing your baby to learn, process, and react to the world once they’re born. The brain growth includes forming more complex structures and connections that will support your baby’s senses and reflexes.

Your baby is also starting to accumulate fat beneath the skin. This fat serves two important purposes:

1. Energy Storage: Fat gives your baby a source of stored energy to help them continue growing and developing.
2. Insulation: The fat layer also helps regulate your baby’s body temperature, keeping them warm both in the womb and after birth.

This extra fat under the skin is one of the reasons your baby starts to look rounder and fuller as they prepare for life outside the womb.

4.Lung Maturity

Your baby’s lungs are continuing to mature and develop at this stage. This means they’re getting ready for the important job of breathing air outside the womb. Inside the womb, your baby doesn’t need to breathe because they get oxygen through the placenta. However, their lungs are practicing and preparing so that they’ll be ready to take their first breath after birth.

In these final months, your baby’s lungs are going through key changes that will help them function properly after birth. These developments also help reduce the risk of breathing issues when they’re born.

5.Position Changes and Their Effects

As your baby grows and starts to take up more space in the womb, they may change positions. You might feel your baby shift or turn more noticeably now as they find comfortable positions. Sometimes, they might settle into a head-down position, which is the ideal position for birth, but they might continue to change positions as they still have some room to move around.

These position changes can sometimes affect your own comfort. For example, if your baby is pressing on certain parts of your body, you may feel more pressure, discomfort, or even slight pain. You might also notice changes in your mobility or balance because of the extra weight and changes in your center of gravity.

Physical Changes in the Mother’s Body

1.Belly Growth and Stretch Marks

As your pregnancy continues, you’ll likely notice that your belly keeps growing to make room for your baby. This is completely normal and an expected part of pregnancy. With this growth, you might see stretch marks forming on your skin, especially around your belly, hips, thighs, and breasts.

• Stretch Marks: Stretch marks happen because the skin stretches quickly, which can cause slight tears in the layers beneath the skin’s surface. These marks vary in appearance—they can be red, pink, purple, or even silvery. While some people get a lot of stretch marks, others may not get any at all. This depends on factors like your skin type, genetics, and how quickly you’re gaining weight.

2.Common Symptoms

As your baby grows, your body goes through many changes to accommodate them, which can cause a few common symptoms:

• Heartburn: Heartburn is a burning sensation in your chest or throat that often occurs after eating. This happens because your growing belly puts pressure on your stomach, which can cause stomach acid to move up into your esophagus. Eating smaller meals, avoiding spicy or acidic foods, and not lying down right after eating can sometimes help reduce heartburn.
• Shortness of Breath: You might feel short of breath or notice it’s harder to take deep breaths. This is because your baby is pushing up against your diaphragm (the muscle that helps you breathe), leaving less room for your lungs to expand fully. Taking it slow, sitting up straight, and resting when you need to can help make breathing easier.
• Swollen Feet: As your body holds onto more fluid and your blood circulation changes, you may notice swelling in your feet, ankles, or even your hands. This swelling is common in pregnancy, especially after standing or sitting for long periods. Elevating your feet, wearing comfortable shoes, and drinking plenty of water can help reduce swelling.
• Fatigue: Feeling tired or fatigued is very normal at this stage. Your body is working hard to support your growing baby, which takes a lot of energy. Try to rest whenever you can, and don’t be afraid to take naps if you’re feeling especially tired.
• Sleep Disturbances: It can be harder to get comfortable at night because of your growing belly, and symptoms like heartburn or needing to go to the bathroom more often can also interrupt sleep. Using pillows for support, especially a body pillow or placing a pillow between your knees, can help you find a comfortable position.

3.Weight Gain

Weight gain is a natural part of pregnancy because your body is building extra tissue to support your baby, including the placenta, amniotic fluid, and increased blood volume.

The amount of weight gain can vary widely from person to person, and it depends on factors like your pre-pregnancy weight, metabolism, and how much you’re eating. Your healthcare provider will guide you on what’s a healthy range of weight gain for you.

4.Braxton Hicks Contractions

You might start noticing Braxton Hicks contractions more often as your pregnancy progresses. These are often called “practice contractions” because they help prepare your body for labor. Here’s what to know about them:

• What They Feel Like: Braxton Hicks contractions usually feel like a slight tightening or hardening of your belly. They are generally painless and irregular, meaning they don’t come at regular intervals and don’t last very long.
• Why They Happen: These contractions help “train” your uterus for labor, toning the muscles needed for childbirth. Some people may hardly notice them, while others may feel them more strongly, especially as pregnancy progresses.

How They Change Over Time:

As you get closer to your due date, Braxton Hicks contractions may become more frequent or a bit more intense. However, they are still irregular and won’t last as long as real labor contractions.

If contractions start coming at regular intervals, feel painful, or become more intense over time, they could be signs of true labor, and it’s a good idea to check in with your pregnancy doctor.

As the birth approaches, it’s natural to feel a mix of excitement and anxiety. To manage these emotions, consider deep breathing exercises, meditation, or journaling. Maintaining a strong support network, whether through your partner, family, or prenatal classes, is invaluable during this time.

1.Nutrition: Focus on Calcium, Protein, and Iron

During this stage of pregnancy, it’s very important to prioritize a balanced diet rich in specific nutrients that support both you and your baby’s health:

• Calcium: Calcium is essential for building your baby’s bones and teeth. It also helps your muscles, nerves, and heart work properly. Good sources of calcium include dairy products like milk, cheese, and yogurt, as well as leafy green vegetables like kale and broccoli.
• Protein: Protein is the building block for many tissues in your body and your baby’s body, helping with growth and development. Lean meats (like chicken or turkey), eggs, beans, nuts, and tofu are all excellent protein sources.
• Iron: Iron helps your body make more blood, which is especially important because your blood volume increases during pregnancy. This helps carry oxygen to both you and your baby. Foods rich in iron include lean meats, leafy greens (such as spinach), beans, and lentils. To help your body absorb iron better, try pairing iron-rich foods with foods high in vitamin C like oranges, strawberries, or bell peppers.

2.Staying Hydrated

Drinking plenty of water is important for your health and your baby’s development. Staying hydrated helps support the increased blood volume needed during pregnancy and can prevent common pregnancy issues like constipation, fatigue, and swelling. Aim to sip on water throughout the day, and keep a water bottle with you as a reminder.

3.Gentle Exercise for Fitness and Comfort

Gentle exercise is a great way to keep your body active and manage some of the physical discomforts of pregnancy. Here are some safe and beneficial options:

• Walking: Walking is a low-impact exercise that keeps you moving without putting too much strain on your body. It’s an easy way to boost circulation, relieve stress, and stay fit during pregnancy.
• Prenatal Yoga: Prenatal yoga is specially designed for pregnant bodies, using gentle stretches and positions to help relieve tension in areas like your back, hips, and legs. It also focuses on breathing techniques, which can be helpful for both relaxation and preparation for labor.

Remember to listen to your body. If you feel tired or uncomfortable, it’s perfectly okay to take a break or modify exercises.

4.Activities to Avoid

As your body continues to change, it’s important to avoid certain activities that could put strain on your body:

• Avoid Heavy Lifting: Lifting heavy objects can strain your muscles and may cause back pain or injury. If you need to lift something, try to use your legs to lift rather than bending at the waist, and avoid lifting anything too heavy.
• Avoid Certain Yoga Poses: While prenatal yoga is beneficial, some traditional yoga poses can put too much pressure on your abdomen or cause you to lose balance. Avoid poses that involve lying flat on your back, deep twists, or any positions that feel uncomfortable. Stick to gentle, pregnancy-friendly modifications.
• Avoid Prolonged Standing: Standing for long periods can lead to swelling in your feet and legs, as well as back pain or fatigue. If you must stand for a long time, try to shift your weight often, wear supportive shoes, and take breaks to sit down and rest.

5.Regular Medical Appointments

Regular check-ups are essential to monitor both your health and your baby’s health during this stage. During these appointments, your healthcare provider may do the following:

• Blood Pressure Monitoring: High blood pressure can sometimes develop during pregnancy, which could be a sign of preeclampsia—a pregnancy complication that needs close monitoring. Checking your blood pressure regularly helps catch any early signs of issues.
• Screening for Gestational Diabetes: Gestational diabetes is a type of diabetes that can develop during pregnancy. It’s usually tested around this time to ensure your blood sugar levels are within a healthy range. If you do have gestational diabetes, your healthcare provider will work with you on managing it to keep you and your baby healthy.

Begin thinking about your birth plan, including delivery preferences and pain relief options. Utilize resources like books, classes, or online communities to prepare for newborn care. Start assembling your hospital bag with essentials for you and the baby.

1.Is it normal to feel less movement at 30 weeks?
Movement patterns can change, but if you notice a significant decrease, contact your healthcare provider.

2.How can I ease heartburn during the 30th week of pregnancy?
Eat smaller, more frequent meals, and avoid spicy or acidic foods. Elevating your head during sleep can also help.

3.Can I travel at 30 weeks pregnant, and are there restrictions?
Consult your doctor first. Generally, short trips can be safe with precautions like frequent stops and staying hydrated.

4.What should I expect in terms of weight gain during the third trimester?
Weight gain varies, but a typical range might be 0.5 to 1 pound per week.

5.How can I tell if my Braxton Hicks contractions are turning into real labor?
Real contractions are regular and increase in intensity, while Braxton Hicks are irregular and often stop with movement.

6.Are there safe exercises I can do in my 30th week?
Yes, activities like walking, swimming, and prenatal yoga are usually safe with your doctor’s approval.

7.What are the signs of preterm labor at 30 weeks?
Look for regular contractions, lower back pain, or a gush of fluid, and seek medical attention immediately.

8.Should I be concerned if I experience swelling in my hands and face?
While some swelling is normal, sudden or severe swelling should be reported to your healthcare provider.

9.Are there specific foods to avoid during the 30th week of pregnancy?
Avoid high-mercury fish, unpasteurized dairy products, and undercooked meats to ensure safety.

10.How should I prepare for breastfeeding now?
Educate yourself through classes, books, or consultations with lactation experts to prepare for breastfeeding.

Trust Dr. Supriya Puranik, Pune’s leading pregnancy specialist, to guide you through each step of your journey. Stay informed, prioritize your health, and prepare confidently for the arrival of your little one with expert care and support from Dr. Puranik.

• 

• About Author

  Dr. Supriya Puranik

  Gynaecologist & IVF Specialist

Dr. Supriya Puranik, a renowned gynaecologist and infertility expert, leads the IVF & Gynaecology department at Sahyadri Hospitals Momstory in Shivaji Nagar, Pune. She is committed to helping couples overcome infertility challenges.