Welcome to the 31st week of pregnancy, an exciting and transformative time as you progress further into your third trimester. At this stage, many mothers-to-be are experiencing significant changes and milestones in their pregnancy journey.

This week marks a period where both the baby and mother continue to grow and adapt, with the anticipation of birth growing ever closer. Understanding what is happening can provide reassurance and help you prepare for the weeks ahead.

Baby’s Development at 31 Weeks

At 31 weeks, your baby is growing quickly and making significant developmental strides! Here’s a detailed look at what’s happening:

1.Size and Weight

By this week, your baby is about the size of a coconut. They weigh around 3.3 pounds (1.5 kg) and measure over 16 inches long from head to toe. Imagine holding a coconut—that’s approximately how big your baby is! Each week, they’ll continue to add more fat under their skin, which will help them stay warm after birth.

2.Brain Development

This week is particularly important for brain growth. Earlier in pregnancy, your baby’s brain was smoother, but now it’s forming more grooves and folds. These grooves are essential because they increase the brain’s surface area, allowing for more brain cells and connections. This expansion enables your baby’s brain to store more information and perform complex functions over time.

Think of it like this: as your baby’s brain forms more folds, it’s creating space for learning and memory, laying the groundwork for essential skills like recognizing sounds, sights, and smells.

3.Lung Maturation

Another critical area of development is your baby’s lungs. At 31 weeks, the lungs are maturing, getting ready for that very first breath after birth. Your baby’s body is producing a substance called surfactant, which keeps the tiny air sacs in the lungs from collapsing when they breathe in and out. While they’re not breathing air yet (since they’re surrounded by amniotic fluid), their lungs are practicing by moving amniotic fluid in and out. This exercise strengthens the lungs so they’ll be ready to function when your baby is born.

4.Movements and Positioning

As your baby grows stronger and has more control over their muscles, you may notice their movements becoming more defined. Babies at this stage are practicing crucial skills they’ll need after birth, like sucking their thumbs. This skill helps strengthen their jaw and mouth muscles, preparing them for feeding.

Additionally, your baby may be moving into various positions. Some babies will already start shifting downward, getting ready for birth (although it’s still early for most). You may feel different types of movements, like kicks, twists, and stretches, as your baby makes use of the space they still have inside your uterus.

Mother’s Physical and Emotional Changes

At 31 weeks, your body is working hard to support your growing baby, and you may experience various physical and emotional changes. Let’s dive deeper into these changes in simple terms, ensuring every aspect is easy to understand.

Physical Changes

1.Back Pain

As your baby gets bigger, you carry more weight in the front of your body, which can put a strain on your back. This added weight shifts your center of gravity, and your muscles work harder to keep you balanced.

Why It Happens: The growing baby and uterus press on your lower back, and pregnancy hormones loosen the joints and ligaments in your pelvis to prepare for childbirth.

How to Manage: Try gentle stretches, wear supportive shoes, and avoid standing or sitting for too long. Using a pregnancy support belt can also help relieve pressure.

2.Shortness of Breath

You might feel out of breath, even after doing simple activities like climbing stairs or bending over.

Why It Happens: Your uterus is expanding and pushing against your diaphragm (the muscle that helps you breathe), giving your lungs less room to expand fully.

How to Manage: Sit or stand up straight to give your lungs more space, and take breaks when you feel tired. Remember, your body is adjusting to provide oxygen for both you and your baby.

3.Braxton Hicks Contractions
These are often called “practice contractions” and are your body’s way of preparing for labor.

What They Feel Like: Braxton Hicks contractions are usually irregular and feel like your belly tightening for a few seconds or minutes. They’re not painful, but they can be uncomfortable.

When to Worry: If the contractions become regular, painful, or more intense, contact your doctor, as this could be a sign of preterm labor.

How to Manage: Stay hydrated, change positions, and rest if you feel them. Dehydration can sometimes trigger Braxton Hicks.

Emotional Changes

1.Mood Swings
It’s normal to feel emotional ups and downs during pregnancy. One moment you might feel overjoyed, and the next, you could feel frustrated or teary.

Why It Happens: Hormones like estrogen and progesterone fluctuate during pregnancy, which affects your mood. Fatigue and physical discomfort can also add to emotional stress.

How to Manage: Talk to your partner or loved ones about how you’re feeling. Journaling or practicing mindfulness can help you process emotions.

2.Anxiety or Nervousness
As the due date approaches, it’s common to feel anxious about labor, delivery, or becoming a parent. You might find yourself overthinking things like, “Will everything go smoothly?” or “Am I ready for this?”

Why It Happens: These feelings are a natural response to the unknown and the big life changes ahead.

How to Manage:

1.Educate yourself about labor and delivery through prenatal classes or books, as understanding what to expect can reduce fear.

2.Talk to your doctor about any specific concerns.

3.Practice relaxation techniques like deep breathing, yoga, or listening to calming music.

3.Excitement and Anticipation

Amidst the challenges, many moms-to-be feel excited and look forward to meeting their baby. This mix of excitement and nervousness is completely normal.

How to Embrace It: Focus on joyful activities, like preparing the nursery or writing a letter to your baby. These can help channel your emotions positively.

1. Stay Active with Gentle Exercises

• Why It’s Important:

Light physical activity helps relieve back pain, improve circulation, and boost your mood. It also keeps your body strong and flexible, preparing you for labor and delivery.

• What to Do:

1.Yoga: Prenatal yoga focuses on safe stretches, gentle breathing exercises, and relaxation techniques. It can help with muscle tension and reduce stress.

2.Swimming: This is a great option because it’s low impact and takes the pressure off your back and joints. Plus, being in water can feel refreshing as your pregnancy progresses.

3.Walking: A brisk but gentle walk is an easy way to stay active.

Safety Tips: Avoid high-impact exercises, and listen to your body. Stop if you feel tired, dizzy, or experience any pain.

2. Stay Hydrated

• Why It’s Important

 Drinking enough water is essential to support increased blood volume, prevent dehydration (which can trigger Braxton Hicks contractions), and help your body carry nutrients to your baby.

• How Much to Drink

Aim for at least 8–10 glasses of water daily. If you feel thirsty, drink more.

Tips to Stay Hydrated:

1.Keep a water bottle handy throughout the day.

2.Add a slice of lemon or cucumber to make water more refreshing.

3.Choose water-rich foods like fruits (e.g., watermelon, oranges) to boost hydration.

3. Eat a Balanced Diet

• Why It’s Important

 Your baby relies on your nutrition for healthy growth and development. A balanced diet helps ensure you’re getting the right nutrients.

• What to Include:
  

1.Proteins: Lean meats, eggs, beans, and lentils for baby’s growth.

2.Iron-rich Foods: Spinach, red meat, or fortified cereals to prevent anemia.

3.Calcium Sources: Milk, yogurt, cheese, and almonds to support your baby’s developing bones.

4.Fiber: Whole grains, fruits, and vegetables to help with digestion and prevent constipation.

What to Limit or Avoid:

1.Sugary snacks and junk food—choose healthy snacks like nuts or fresh fruit instead.

2.High-mercury fish like swordfish and shark.

3.Caffeine—limit to one cup of coffee or tea a day.

4. Prioritize Rest and Relaxation

Why It’s Important: As your baby grows, you’ll tire more easily, and rest is essential for your physical and mental well-being.

How to Rest Effectively:

Take short naps during the day if nighttime sleep is interrupted.

Use pillows to support your belly and back while sleeping. Try sleeping on your side (preferably the left side) for better blood flow to your baby.

Avoid screens before bedtime to improve sleep quality.

Relaxation Techniques:

Deep Breathing: Close your eyes, take a slow deep breath in through your nose, hold it for a few seconds, and exhale slowly. Repeat this to calm your mind.

Meditation: Even 10 minutes of quiet meditation can help reduce stress.

Massage: A prenatal massage can relieve aches and help you relax.

5. Manage Stress

Why It’s Important: Stress can affect your energy levels and mood. Learning how to manage it helps you enjoy this special time.

What to Do:

Talk to your partner, friends, or family about how you’re feeling. Sharing concerns can be comforting.

Focus on the positive aspects of your pregnancy, like preparing for your baby’s arrival.

Consider joining a prenatal class to connect with other expecting mothers who understand what you’re going through.

As you near the end of your pregnancy, it’s a good time to start preparing your hospital bag. Include essentials like comfortable clothing, toiletries, and any necessary documents. Consider adding items for labor, such as snacks, a water bottle, and entertainment to help pass the time. Preparing in advance can alleviate anxiety and ensure you’re ready when the moment arrives.

Knowing when to seek medical advice is vital. Contact your pregnancy doctor if you experience severe abdominal pain, heavy bleeding, or notice a significant decrease in fetal movements.

These could be signs of complications that require immediate attention. Having a clear understanding of when to reach out can help you feel more secure and proactive about your health.

1.Is it normal to feel breathless at 31 weeks?

Yes, as your uterus grows, it can press against your diaphragm, causing breathlessness. Slow down and take deep breaths to alleviate this sensation.

2.Can I still sleep on my back?

It’s advisable to sleep on your side, particularly your left side, to enhance blood flow to your baby and reduce pressure on your back.

3.What if my baby’s movements have decreased?
If you notice a significant decrease, contact your healthcare provider as it may require monitoring.

4.How much weight gain is typical at 31 weeks?
Weight gain varies, but around 1 pound per week is common. Consult your doctor for personalized advice.

5.Are Braxton Hicks contractions common at this stage?
Yes, they are practice contractions that help prepare your body for labor. They are typically irregular and painless.

6.What foods should I avoid in the third trimester?
Avoid high-mercury fish, unpasteurized dairy, and undercooked meats to minimize risk to your baby.

7.How can I reduce swelling in my feet?
Elevate your feet, stay hydrated, and avoid standing for long periods to help reduce swelling.

8.Is it safe to travel at 31 weeks?
Consult with your doctor, but many women can travel safely during this stage with some precautions.

9.Should I start maternity leave now?
This depends on your personal situation and health. Discuss with your employer and healthcare provider to decide the best time for you.

10.What if I experience sudden mood swings?
Mood swings are common due to hormonal changes. Practice self-care and seek support if needed.

Trust Dr. Supriya Puranik, the best pregnancy specialist in Pune, for expert care and guidance during your pregnancy journey. Schedule your consultation today to ensure a healthy and stress-free experience!

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• 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.