You’re in your third trimester! Can you believe it? Hopefully, everything has been going smoothly so far. Now, you’re finally at the point where you’re preparing for the last few months of pregnancy and getting ready for labor. It’s so exciting! Many women describe the third trimester as the longest trimester. This is because you are getting more uncomfortable by the day, and you are beyond ready to meet your baby. You’re almost there, though! Below are my third trimester must-haves that every expecting mama should have to help her have the best and most enjoyable third trimester and prepare for birth. They may not be glamorous items, but I promise you will thank me later!

15 Third Trimester Must-Haves

Here are my must-haves for mamas in their third trimester of pregnancy:

1. Dates

It might sound ridiculous, but did you know that eating dates in your third trimester can help you have a better birth? It’s true! Research has shown that if you eat 75 grams of dates per day starting at 36 weeks from your baby’s due date, you can have an easier, shorter, and healthier labor and delivery.¹ Some of the benefits include:^1,2

• Being more likely to go into spontaneous labor
• Having a shorter first stage of labor
• Being more likely to have intact membranes
• Being less likely to use Pitocin to induce labor
• Having a lower rate of cesarean section
• Having a lower rate of needing vacuum or forceps during delivery

So, how many dates is 75 grams? It depends on the type of date you eat. If you eat Deglet Noor dates, you will need to eat approximately six dates per day since they are smaller. Medjool dates are about double the size, so you only need to eat three daily. And because they can help you have a better labor and delivery, they had to be on my third trimester must-haves list. Be sure to add these to your next grocery order!

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2. Comfy Slip-On Shoes

With each passing day, your baby is getting bigger. Before you know it, it will feel like you are carrying a watermelon with you everywhere you go. At this point in pregnancy, the extra weight is getting harder on your feet, so getting some comfortable shoes during pregnancy is an absolute MUST! You’ll want to get a pair of flats, sandals, or comfortable sneakers (or all of them) that you can easily slip on and off to make standing and walking throughout the day a bit more bearable.

These sneakers from Rothy’s are easy to slip on, supportive, well-cushioned, and super cute. Plus, you can throw them in the washing machine if they get dirty — mom win! You can also never go wrong with a pair of Tory Burch flip-flops. A good ballet flat is also a must to elevate any outfit when you’re ready to leave the house.

3. Compression Socks

With baby getting bigger with each week of pregnancy, they can begin blocking some of your circulation. This causes swelling and water retention in your lower legs and feet, which are normal to experience during the third trimester but can be pretty uncomfortable.^12,13 This is why I recommend getting compression socks. They help with excess swelling, better circulation, less pain, and fewer varicose veins.³ The gentle hug around your legs can provide the support your tired, swollen feet and legs need. Your lower legs and feet will be grateful!

4. Squatty Potty

Constipation is never fun, especially during pregnancy. It’s reported that about 11-38% of people get constipated at some point during pregnancy. Yikes! There are a few reasons why this occurs:⁵

• The rising progesterone levels and falling motilin hormone levels during pregnancy slow down your bowels.
• Your intestines’ water absorption increases, which causes stools to dry out and become harder to pass.
• Increased vitamin supplements, like iron and calcium, can also be a contributing factor.
• Your growing uterus can slow down the movement of your stool through your gut.

Constipation can happen in all three trimesters, but it’s most common in the third trimester, when baby is at its heaviest, putting the most pressure on your bowel. Some women even experience constipation up to three months after the baby is born.⁴

To help make pooping easier on you during pregnancy (or anytime), I highly recommend a squatty potty. Squatty potties keep your knees above your hips as you sit, putting your pelvic floor in an optimal position to relax and release. Posture-changing products like the squatty potty can help you go faster and empty your bowels more completely. By straining less, it helps with constipation and can help prevent hemorrhoids.⁶

5. Gentle Birth

Something my doula clients have taken, and I took during both of my pregnancies in the third trimester, is the Gentle Birth tincture without blue cohosh. If you read the reviews of this magical tincture, you will be shocked! So many women have reported having fast births after taking this formula. I can say this is true because I experienced it myself! My first birth was only eight hours long (three of those hours were pushing), and my second labor was only two hours long. I can’t recommend it enough, but of course, always consult with your primary healthcare provider before taking any new supplements.

6. Birth Ball

A birth ball is terrific to have during the third trimester because it can help with your posture and relieve pressure, which helps decrease the aches and pains in your back, pelvis, and tailbone. By sitting on the ball and moving your hips from front to back, side to side, and in circular motions, you keep your hips and lower back mobile. More mobility usually means less discomfort.⁶ I also have my doula clients use the birth ball during their third trimester because it has been shown to help increase their chances of having a vaginal delivery and reduce the likeliness of having an episiotomy.⁷

What’s also great about a birth ball is that you can use it during labor and after you give birth to your baby. You can use it to help support you in different laboring positions, which I found helpful when I was in labor with both of my kids. My doula clients would agree that it helped them stay more comfortable and gave them more position options when laboring in a hospital room. And during postpartum, you can bounce on the birth ball to soothe your crying baby. This saves your joints as you provide movement and comfort to your little one.

7. The Business of Being Born

If you’re pregnant (which I’m assuming you are if you are reading this article), then another third trimester must-have is to watch the documentary “The Business of Being Born.” This video was released in 2008 and shows how the American healthcare system approaches childbirth, examining hospital births, home births, obstetricians, and midwives. They interviewed parents and medical experts and showed the realities of the maternity care system. It even followed a few women during their pregnancies and birth experiences, including the director, Abby Epstein, who discovered she was pregnant while filming this documentary. I love learning about the producer Ricki Lake’s experiences and all the storytelling of what traditional birth in the hospital is really like in the U.S. If you want to know what’s going on behind the (hospital) curtain, watch this documentary.

8. Prenatal Massage

In this article, we’ve discussed how you might be experiencing swollen feet and lower back pain. Growing a baby is hard work! However, another thing on my third trimester must-haves list that can help with these two discomforts (and more) is to get prenatal massages.

Husbands/partners, take note: in the third trimester, a prenatal massage is one of the best gifts you can give your wife/partner. There are so many benefits of prenatal massage:⁷

• Reduced stress and anxiety
• Decreased symptoms of depression
• Relieved muscle aches and joint pains
• Improved labor outcomes
• Improved lymphatic and blood circulation
• Mood and hormone regulation
• Improved cardiovascular health
• Reduction of swelling and edema
• Improvement of nerve pain (like sciatic nerve pain)
• Reduced back pain
• Reduced headaches
• Improved oxygenation of soft tissues and muscles
• Better sleep

The benefits alone speak for themselves. Also, the evidence strongly suggests there are not only maternal health benefits but also newborn health benefits when therapeutic massage is incorporated into regular prenatal care.⁷

Just make sure to discuss it with your doctor or midwife beforehand. Also, check that the massage therapist you work with is licensed and certified in prenatal massage. You can ask to see documentation to confirm they have received the proper training and have the experience to safely massage you during pregnancy.

9. Chiropractic Care

Establishing pelvic balance and alignment is a huge reason to obtain chiropractic care during pregnancy. Why, you ask? When the pelvis is misaligned, it may reduce the amount of room available for your baby. A misaligned pelvis may also make it difficult for your baby to get into the best possible position for delivery. Suppose the baby is not in an optimal position for birth. In that case, it can potentially lengthen your labor and affect your ability to have a vaginal, non-invasive birth (no forceps or vacuum).^8,9 Keeping the spine aligned helps the entire body work more effectively.

Having worked with so many women during their pregnancies and labors, I can tell you that I have seen a real difference (for the better) in the women who have received chiropractic care compared to those who haven’t. (A chiropractor shares her third-trimester tips here). When looking for a chiropractor, look for one certified in the Webster Technique before you schedule an appointment.¹⁷

10. Heating Pad

It’s common for your back and hips to be more achy and sore toward the end of your pregnancy. Heat is your friend when you can’t get a massage or see a chiropractor. You can heat a rice bag or use a heating pad before you go to bed to help give you relief and relax your muscles.¹⁴

NOTE: Turn off the heating pad before you sleep to avoid overheating and burning your skin. Also, heat is a wonderful tool to help you during labor. Make sure to bring these things in your hospital bag!

11. Water Bottle

I know this is listed on my first trimester must-haves and should also be in my second trimester must-haves list. But it’s imperative to stress how essential it is to stay hydrated throughout your entire pregnancy. Staying hydrated is paramount to your comfort and health and your baby’s health.¹⁵ Invest in a giant water bottle or cup so that you don’t have to keep getting up to refill it. If plain water is getting too boring, remember to switch it up with coconut water or sparkling water or add electrolytes.

12. Raspberry Leaf Tea

Something else I recommend women in their third trimester to drink, if they aren’t already, is raspberry leaf tea. It’s a uterine toner, and there are some excellent benefits to drinking raspberry leaf tea during pregnancy. For instance, it may ease labor pains, make labor less strenuous and painful, and shorten your labor and pushing time.^10,11 What pregnant woman doesn’t want those things?!

Drink 2-3 cups daily during your third trimester to help prepare your uterus for labor and delivery. It’s great for uterine health and may even help prevent post-delivery hemorrhaging.^10,16 Read 10 ways to enjoy raspberry leaf tea during pregnancy.

13. Food Prep/Freezer Meals

Grab your favorite cookbook, visit your go-to food blogs, and head to the kitchen. It’s time to start cranking out some freezer meals to store away for when you have baby! I recommend having some meals in the freezer, even if you know friends and family will come by with food in your first few weeks postpartum. Quick bread, crock-pot meals, stews and soups, burritos, casseroles, etc., are your best bet for easy freezing and thawing/eating when you’re a half-asleep new parent.

14. Birth Class and Books

It’s time to move on from the pregnancy/delivery books and look at parenting resources to care for your soon-to-arrive newborn baby. “The Baby Whisperer Solves All Your Problems” is a great book with valuable tips and advice for baby’s feeding, sleeping, and overall scheduling. Another great resource is “The Happiest Baby on the Block.” This video shows how to soothe your baby with the 5 S’s — every new parent needs to know those tricks! Finally, if you need more details and research on sleep, I recommend the book “Healthy Sleep Habits, Healthy Child.” They talk about the science behind it all.

Helpful newborn care articles to check out on Baby Chick:

• What to Expect and How to Care for a Newborn’s Umbilical Cord
• Surviving the Witching Hour with Your Newborn
• Newborn Sleep Patterns: What You Should Know
• Easy Things to Do With Your Newborn to Optimize Development
• What I Wish I’d Known About Preparing for a Newborn
• 10 Tips For Newborn Sleep That Saved My Sanity

15. Postpartum Doula

Many expecting couples are focusing on the labor and birth of their baby (and rightfully so; it’s important). But they forget to think about what happens after giving birth — taking care of the baby. Make sure you enlist some support to help you those first few weeks and months after delivery. If you don’t have anyone close by who can help, start looking into postpartum doulas in your area. They are knowledgable, are trained, and can help you with breastfeeding, pumping, bottle-feeding, showing you how to soothe your baby, learning how to swaddle, newborn care, and much more.

Whether you want help during the day or at night, a postpartum doula is a fantastic support person and resource for families. To find a postpartum doula in your area, look at DONA International and DoulaMatch.net.

This is my ultimate list of third-trimester must-haves for pregnancy! What have been/were your third-trimester must-haves that you loved?

Read Next: The “Fourth Trimester” Survival Guide: How to Survive the First Weeks and Postpartum Essentials

The changes your body goes through during pregnancy are essential for your baby’s healthy growth and your body’s preparation for delivery. Physical and hormonal changes during pregnancy often result in acid reflux, which causes heartburn. The discomfort can be mild for some mothers but intensely painful for others. Either way, there are steps you can take to get relief.

What Is Heartburn?

Heartburn refers to the uncomfortable burning or painful sensation in your chest when acid moves upward from your stomach into your esophagus. Your esophagus is the muscular tube that moves food from your mouth toward your stomach for digestion. At the bottom of your esophagus is a circular muscle called the lower esophageal sphincter. When functioning normally, this muscle prevents acid from leaving your stomach. But when this sphincter doesn’t close completely, stomach acid can reflux or travel upward into your esophagus.¹

What Causes Heartburn During Pregnancy?

Pregnancy can cause an increase in acid reflux and, thus, heartburn because of a hormone called progesterone. Progesterone, aka the pregnancy hormone, can slow digestion and cause the lower esophageal sphincter to relax.² Besides hormonal changes, physical changes can contribute to heartburn. As your baby grows, your uterus expands. This can increase the amount of pressure placed on your stomach.³

When Does Heartburn Start in Pregnancy?

For some women, thanks to progesterone, heartburn starts during the first trimester of pregnancy. For other mothers, they may not experience it until the third trimester.⁸ The frequency of heartburn typically increases as your pregnancy progresses.²

How Common Is Heartburn During Pregnancy?

Heartburn is one of the most frequently experienced symptoms during pregnancy since it is reported by over half of all pregnant women. It happens more commonly in mothers who have either been pregnant before or suffered from heartburn before becoming pregnant.¹

How To Treat Heartburn During Pregnancy

Thankfully, there are effective options for heartburn relief in pregnancy. Be sure to talk with your OB care provider before trying home remedies for acid reflux or taking over-the-counter medications during pregnancy. Antacids, such as Tums, can help reduce heartburn symptoms. However, it is essential to discuss with your OB care provider which medications are safe to take while pregnant.³

Some antacids contain high amounts of sodium, which can cause water retention. Others have aluminum, which you should not take while pregnant.¹ Also, you should avoid taking antacids within two hours of your folic acid or iron supplements because they may reduce your body’s ability to absorb these nutrients.⁴

If your OB care provider recommends taking over-the-counter medications, you can use these to ease the discomfort quickly. But what if you are at work or traveling and don’t have access to antacids when the burning sensation strikes? Knowing how to get rid of heartburn during pregnancy using other remedies can also help provide fast relief:

• Milk: Fortunately, heartburn does not necessarily require taking medication — simply drinking milk or eating low-fat yogurt can help.¹ Of all the milk options, skim is your best bet, as the fat in whole milk can sometimes worsen acid reflux.⁵
• Ginger tea: You may also find relief by drinking ginger tea with a tablespoon of honey.⁶ Ginger is known for its anti-inflammatory properties and is a commonly used digestive aid.⁵
• Lemon water: Even though lemon juice is acidic, drinking a small amount with honey and warm water can help neutralize the acid in your stomach.⁵

Can You Prevent Heartburn During Pregnancy?

There are several steps you can take to reduce acid reflux and heartburn symptoms during pregnancy:

• Diet: Choose foods that won’t cause heartburn during pregnancy, especially ones that are high in fiber (oatmeal, sweet potatoes, or carrots), less acidic (bananas, melons, or nuts), and contain plenty of water (watermelon, celery, or cucumbers).⁵ Avoid greasy or spicy foods and caffeine since these can worsen heartburn.¹
• Take your time: Eat your meals slowly and try eating smaller meals more frequently.⁷
• Alcohol and smoking: Avoid both of these. Alcohol and smoking not only contribute to heartburn, but they can also negatively impact your baby’s growth and development.¹
• Posture: Pay attention to your posture while you eat. Sitting up straight when eating can aid in preventing acid reflux.¹
• Sleep position: Don’t lie on your back immediately after eating, and try to elevate the head of your bed.⁷ You can try sleeping with a wedge-shaped pillow or pillows under your shoulders.¹

The good news is that some of the more uncomfortable pregnancy-related symptoms don’t last forever. If you are experiencing heartburn during your pregnancy, you don’t have to suffer. There are things you can try to reduce the discomfort. Talk with your OB care provider about your options, and keep in mind that as hormones return to their pre-pregnancy levels, for most mothers, heartburn resolves shortly after delivery.

Pregnancy is a remarkable journey filled with anticipation and joy, yet it often comes with unique challenges. Among them, pelvic girdle pain (PGP) stands as a common companion for many expectant mothers. As your body undergoes incredible transformations to nurture new life, discomfort in the pelvic region can cast a shadow over this magical time. Pelvic pain during pregnancy may be common, but don’t worry. You can take steps to manage PGP and be as comfortable as possible.

What Is Pelvic Girdle Pain?

Pain in the pelvic area is called pelvic girdle pain (PGP). Pelvic girdle pain can be felt in different body parts: the symphysis pubis joint, lower back, pelvic floor, inner thighs, hips, groin, and buttocks. Pain is experienced differently from person to person. Pelvic pain during pregnancy can be a sharp, stabbing pain or a dull ache.¹

PGP in pregnancy is common, affecting one in five pregnant women. Pelvic pain in pregnancy can range in severity from mild to severe.¹

When Does Pelvic Pain Occur During Pregnancy?

Pelvic pain may start as early as the first trimester but typically presents itself during the second and third trimesters.²

Pelvic pain can occur during certain activities, such as:²

• Rolling over in bed
• Walking up and down stairs
• Putting on pants
• Getting in and out of the car
• Sitting or standing for long periods

What Causes Pelvic Pain During Pregnancy?

Various factors cause pelvic pain during pregnancy, including:

• Hormones: Beginning at 10 weeks in pregnancy, the body increases its production of a hormone called relaxin. This hormone relaxes the ligaments in the body to accommodate a growing baby and prepare for delivery. While these are necessary functions, they also affect the ligaments in the pelvis. The ligaments aren’t as supportive as pre-pregnancy, causing pelvis bones to move more freely.⁴
• Growing baby: As your baby increases in size, it puts more pressure on the pelvis, abdomen, and back, causing discomfort and pain.⁴
• Previous injuries: Previous back injuries or back problems may predispose you to pelvic pain in pregnancy.¹

What Is Symphysis Pubis Dysfunction in Pregnancy?

Pelvic girdle pain was previously referred to as symphysis pubis dysfunction (SPD). SPD in pregnancy is when there is a dysfunction with the symphysis pubis joint. This joint connects the two bones in the front of the pelvis.⁶

SPD occurs when the ligaments allow the bones in the front of the pelvis to separate too much. This leads to pain and discomfort in the hips, groin, glutes, and sometimes above the pubic area. You may feel like your pelvis is cracking or experience stabbing pain in the groin area. Luckily, this is typically resolved after birth.⁶

Who Gets Pelvic Pain During Pregnancy?

Pelvic pain can happen to anyone during pregnancy. However, some may be more prone to having pain. Some factors may increase your chances of experiencing pelvic pain during pregnancy:³

• Pelvic pain before pregnancy
• Pelvic pain in previous pregnancies
• Previous back pain or injury
• A physically demanding job
• Being overweight

7 Tips To Relieve Pelvic Pain During Pregnancy

Now, to the good stuff. What can be done to relieve pelvic pain when you’re pregnant? Here are seven tips:

1. Take Pain Medication

If cleared by your provider, taking an over-the-counter pain medication safe for pregnancy, such as Tylenol, can help with mild aches and pains. Be careful to avoid aspirin and ibuprofen as these may not be safe for pregnancy.³

2. Wear a Pelvic Support Belt

A pelvic support garment or belt may help stabilize the pelvis and alleviate pain. There are pelvic support belts specific for pregnancy that many have found helpful in relieving pressure on the pelvis.⁴

3. Take a Break

If you’re experiencing pelvic pain, it’s essential to rest. Sitting or lying down and giving your body a break can help relieve pain. Listen to your body, and allow yourself to take more frequent breaks if needed.⁷

4. Wear Supportive Shoes

Wearing comfortable, supportive shoes will help support the pelvis. Also, walking shorter distances with shorter steps will prevent the pubic symphysis joint from separating too much, keeping pain minimal.⁷

5. Get in the Water

Swimming can be beneficial and soothing for alleviating pelvic girdle pain during pregnancy. The buoyancy of water distributes weight evenly, helping to take off added pressure from your growing miracle.⁴

6. Try To Keep Your Legs Together

When possible, keep your legs aligned. If certain activities, such as rolling over in bed or getting in and out of a car, cause pain, keeping the legs aligned may help. Place a pillow between the legs and roll over in one fluid motion when rolling over in bed. This helps to stabilize the pelvic bones and prevents overstretching of the symphysis pubis joint.⁷

7. Get a Massage

There is no better time to treat yourself to a massage. Strained or stiff muscles can be the culprit of pelvic pain. A massage therapist can target specific areas to work out to alleviate pain. When pregnant, finding a massage therapist specializing in prenatal massage is essential. Specific stretches, such as a side-lying release, may be helpful, but you’ll want to speak with your provider beforehand to see if this would benefit you.⁸

What To Avoid Doing When You Have Pelvic Pain During Pregnancy

Specific activities can trigger pelvic pain. It is important to identify these activities to prevent discomfort. Here are some things to avoid:

• Overexerting yourself⁶
• Standing on one leg (get dressed while sitting, if able)⁷
• High-heeled shoes⁶
• Pushing through the pain⁷
• Heavy lifting and heavy pushing activities such as vacuuming¹

If you’re suffering from pelvic pain during your pregnancy, know that you’re not alone and that there are resources. Getting diagnosed by your provider can be tremendously helpful in managing pelvic pain. Your provider may recommend exercises, limit certain activities, or refer you to a specialist such as a physical therapist.

Linea nigra, also called the pregnancy line, is derived from Latin and means “black line.” The dark line develops on a pregnant woman’s belly and is usually seen in the second trimester, roughly around 20 weeks of gestation. It happens to over 90% of pregnant women. According to dermatologists (skin doctors), women always have a line on their belly, but when they aren’t pregnant, the line is light and not noticeable. It is called the linea alba, or “white line” in Latin. The dark pregnant belly line goes vertically up the belly from the pubic area to the belly button and sometimes even up to the chest. It is also darker in women with darker skin tones because they have more pigmentation or color in their skin tone compared to more fair-skinned ladies.^1,2,3,4,5

When Does Linea Nigra Appear?

The black or dark line that runs vertically up and down a pregnant woman’s belly, called linea nigra or the pregnant belly line, is typically seen in the second trimester of pregnancy. It usually starts to show around 20 weeks or the fifth month of gestation and is about ¼- to ½-inch wide. This can be a little unnerving if this is your first pregnancy and you aren’t familiar with the pregnancy line. But the linea nigra is a normal part of pregnancy.^1,2

What Causes Linea Nigra?

Linea nigra automatically happens when you’re pregnant due to the pregnancy hormones that increase the melanin production in the skin. Melanin is what gives skin and other areas of the body darker colors. For example, melanin is what makes freckles. It also makes the vaginal area on women, nipples, and the area around the nipples (areola) a darker color than the other skin. Darker skin areas are called hyperpigmentation of the skin. With pregnancy, these already darkened areas become even darker, starting in the first trimester. But the pregnancy line on the belly usually doesn’t show until the second trimester, around 20 weeks. Sometimes, it will get darker as your pregnancy progresses, which is normal, too. It can be fun to show other siblings where the new baby is! You just point to the line.^1,2,3,5

Does Everyone Get Linea Nigra?

Linea nigra is such an ordinary part of being pregnant that over 90% of women get the pregnancy line.¹ Some women don’t get the pregnancy line at all, or it might be there but be faint.² Most women who get linea nigra during their first pregnancy will likely have the same experience with additional pregnancies.⁶

Other people than pregnant women can also develop linea nigra. It can happen to non-pregnant women, children, and men. It isn’t always known why this happens. Some people may have an underlying medical problem that needs to be addressed (usually in men over 50 years). Others will have it as children, but as they become older, it fades away. Linea nigra can also appear in older children during puberty when they have increased hormone levels. It typically is considered a normal condition, but it’s worth a call to your provider just to be sure.^1,2

Can You Prevent Getting a Pregnancy Line on Your Stomach?

Unfortunately, the answer is no. You cannot prevent or get rid of the pregnancy line. It shows up due to your pregnancy hormones, and there is no way to change that.² Some women feel it looks unattractive on their beautiful pregnant belly. They have even tried to bleach the pregnancy line, against the doctor’s advice, but with unsuccessful results.

Here are a few things that can help with linea nigra, but not necessarily take it away:^1,2,4

• Use sunscreen to prevent your linea nigra from getting even darker in the sun.
• Applying pregnancy-safe makeup to the pregnancy line to help hide it can be an option that your doctor might allow.
• Bleaching the area is not allowed until after you deliver the baby and if you are not breastfeeding. Discuss this with your doctor to be sure you wait for the appropriate amount of time after giving birth.
• Folic acid might help decrease the darkness of the linea nigra, but it isn’t scientifically proven. Common foods with high folic acid levels are leafy green vegetables, whole wheat bread, oranges, and beans.

When Does Linea Nigra Go Away?

Linea nigra will fade on its own after you deliver the baby. It may take a few weeks or months for the line to disappear because it happens gradually as your hormones return to normal after pregnancy. There are some cases where the line fades but does not clear completely. Each woman is different. So, if you are concerned that it is taking too long or has not faded enough, discuss it with your provider. Typically, the doctor will tell you to let them know if the line hasn’t faded or disappeared three months after delivery.^2,3,5

Embracing Your Changing Body

Your body undergoes many changes during pregnancy. Linea nigra is only one of them. And honestly, compared to the other changes, such as constant nausea and heartburn, your feet getting bigger, swelling pretty much everywhere, and your hair possibly falling out, linea nigra is the least of your worries.

It might be easier for some women to accept and adopt the body changes that come with pregnancy, including the pregnancy line. For others, it’s not so simple. But we should try to embrace our changing bodies during pregnancy. At the time, it can seem like pregnancy goes on forever, and you can’t wait until it’s over. When you look at the bigger picture, pregnancy is a tiny blip in the time frame of our lives. Try to enjoy as much of it as you can. Women are exceptional since we can carry a child and give birth to a brand-new life. It’s truly amazing!

While pregnancy is a miracle, there are times when it can be uncomfortable and not so glamorous. People hear about morning sickness and swollen feet, but not necessarily about pregnancy complications. Pregnant women need to know what is normal and abnormal in pregnancy so they can know what to look for regarding any concerns. One of the first tips today’s guest shared on this episode is choosing a primary care provider you like and trust. Having a good relationship with your doctor or midwife and having continuity of care throughout your pregnancy can help you have a healthier pregnancy.

We learned a lot of insightful tips from our special guest, Dr. Alison Cowan. If you are interested in learning more about pre-eclampsia, tips for self-advocacy, common pregnancy complications and what to look for, this episode is for you!

Who is Dr. Alison Cowan?

Dr. Alison Cowan is an OBGYN, a mom of three (ages 10, 7, and 3), and the Head of Medical Affairs for Mirvie. Mirvie is a maternal health company pioneering a new way for women, expecting parents, and their doctors to predict potential pregnancy complications early on.

Alison attended Emory University Medical School, where she also received a master’s in clinical research before moving on to do her OBGYN residency at Northwestern University. With over a decade of bedside experience, Alison has delivered hundreds of babies. She is now on a mission to help change the status quo for pregnancy health. She is passionate about sharing tips for self-advocacy, having the healthiest pregnancy possible, and advocating for change and equity in pregnancy health at every opportunity. Alison resides in Colorado with her husband, Patrick, and three children.

What Did We Discuss?

In this episode, we chat with Alison about the facts behind common pregnancy complications, like pre-eclampsia, how women can advocate for themselves during pregnancy, and equity in pregnancy health. Here are several of the questions that we covered in our conversation:

• What steps can women take to ensure they have the healthiest pregnancy possible?
• Why is self-advocacy an important part of a woman’s pregnancy?
• What tips do you have for self-advocacy during pregnancy?
• What are some common pregnancy complications? And what symptoms should women look for?
• Can you tell us more about the science and facts behind some of these common pregnancy complications?
• How common is pre-eclampsia?
• What causes pre-eclampsia? Can it be prevented?
• Are some women at a higher risk for developing pre-eclampsia than others?
• What are the symptoms of pre-eclampsia?
• Does pre-eclampsia go away after delivery?
• I know you advocate for equity in pregnancy health. Can you elaborate on this and what it means?

Dr. Cowan’s passion and knowledge about women’s health is evident in this episode. We learned some helpful information that can help every person have a healthier pregnancy. We hope you learned something new, too! Cheers to healthy pregnancies!

Mentioned in the Episode

• ACOG.org
• Comprehensive care plan to prevent pre-eclampsia
• Care providers should be mindful of these CUS words from their patients:
  • I’m Concerned.
  • I’m Uncomfortable.
  • Safety: I feel unsafe.

Dr. Alison Cowan’s Resources

• Website: Mirvie.com
• Instagram: @mirviedx
• Facebook: @MirvieDx
• X: @MirvieDx
• Dr. Alison Cowan’s LinkedIn

Pregnancy has its fair share of aches, pains, and other health concerns and discomforts. Because many common medical treatments can be expensive and may cause side effects to both mom and baby, women and providers are turning toward complementary and alternative treatments to ease discomfort. One of these interventions during pregnancy is acupuncture.

Acupuncture has been used during pregnancy in an attempt to relieve many common pregnancy ailments, such as morning sickness, back pain, and pelvic pain. It has also been trialed for turning a breech baby and for pain relief and natural induction of labor.¹ We will examine acupuncture’s uses, effectiveness, and safety during pregnancy.

What Is Acupuncture?

Acupuncture is a traditional Chinese medicine that balances energy throughout the body to relieve pain and optimize physical and mental health. An acupuncturist inserts very thin needles through the skin into specific points throughout the body. These points are located along meridians corresponding to specific organ systems.²

The locations of needle insertion throughout the body vary depending on the ailments you’re attempting to treat. Multiple points can also be stimulated at once.³

Sometimes, after the needles are placed, an electrical current can be applied through the needles into the skin and body tissue, called electroacupuncture. This is thought further to increase healing and pain relief.⁴

While some view acupuncture as a way to balance body and life forces, Western medicine believes that acupuncture’s effectiveness may be attributed to nerve, muscle, and tissue stimulation to promote healing and recruit “natural painkillers.”³

Is Acupuncture Safe During Pregnancy?

In the general population, acupuncture is regarded as very safe.⁵ Prenatal acupuncture is probably safe as well. Traditionally, acupuncturists avoid certain points during pregnancy, as there is concern they may stimulate early labor. However, research has not substantiated this risk of acupuncture during pregnancy.⁶

Side effects linked to prenatal acupuncture are generally mild, if they occur at all.⁵ These side effects may include fatigue, arm heaviness, dizziness, bruising, and headache.^7,8

While these effects of acupuncture are mild and severe effects are considered rare, increased caution is recommended during pregnancy.⁵ If you feel dizzy or lightheaded after acupuncture, sit, drink water, and have a snack.

When seeking acupuncture treatment in pregnancy, speaking with your doctor first is essential. If you do seek out acupuncture treatment, be sure to choose an acupuncturist specializing in fertility and pregnancy, and be sure to share with them that you are pregnant, even if you’re early in pregnancy.

Benefits of Acupuncture During Pregnancy

Acupuncture has been used to treat or relieve a multitude of pregnancy ailments. You can also address multiple symptoms in one acupuncture session and reap multiple benefits from stimulating a single point. Here are some of the benefits of acupuncture during pregnancy:

Acupuncture for Morning Sickness

Over half of pregnant women experience morning sickness, and contrary to that name, nausea and vomiting in pregnancy can last all day through the first trimester and beyond. This affects a mother’s comfort and ability to function, work, and socialize, and if the vomiting is severe, it can even cause dehydration and malnutrition.⁹

The medications often used to treat morning sickness are neither effective nor safe. Therefore, the Western world has been adopting and testing traditional Chinese medicine interventions for relief.⁹

Prenatal acupuncture for morning sickness may be effective at decreasing nausea and vomiting during pregnancy. Some points that may be stimulated include ST36, PC6, CV12, SP4, SP6, TE5, N12, and CV17.^7,9

Some studies even conclude that acupuncture is more effective than many nausea drugs and very safe.⁷ If morning sickness is significantly affecting your life, acupuncture may be a treatment to consider.

Acupuncture for Back and Hip Pain

Pain in the pelvis, lower back, and hips can become increasingly common as pregnancy progresses. It can be severe and interfere with daily life for a pregnant woman. Not all pain medications are safe to take during pregnancy, and those that are safe may not be effective at relieving pain.¹⁰

Studies have demonstrated that acupuncture can reduce pelvic pain in pregnancy when compared with either standard care alone or with tailored exercises for pain relief.^8,10

Some specific acupuncture points that may be stimulated for pelvic pain relief during pregnancy include BL32, BL54, GB30, and KI11.¹¹

Acupuncture for Breech Presentation

One study examined the effect of acupuncture and moxibustion on the turning of breech babies.¹² Moxibustion is the burning of ground mugwort flower, often at specific acupuncture points.¹³ When acupuncture and moxibustion were applied at the BL67 point, located at the tip of the pinky toe, the number of breech babies at term was reduced, and the C-section rate decreased compared to an observation group.¹²

Acupuncture To Induce Labor

If there comes a point when remaining pregnant puts you or your baby at risk, your provider may recommend labor induction. There are many methods of inducing labor, from a Foley bulb to vaginal medications to Pitocin. However, some of these interventions can be painful and may involve risks.¹⁴

Acupuncture may be a less invasive, non-pharmaceutical way to kickstart labor. Studies have shown acupuncture may be 83% effective at inducing labor.¹⁵

Experts believe acupuncture may trigger uterine stimulation via hormones or the nervous system. In particular, acupuncture has been shown to increase cervical readiness or ripeness for labor.¹⁵

Some acupuncturists individualize point selection to each patient, while others use a fixed set of points for labor induction. Some common acupuncture points used to induce labor include ST36, LR3, CV4, TH6, LI4, GB41, KI6, SP6, HT7, LU7, BL31, BL32, BL60, BL67, and GV20.¹⁵

Acupuncture Points To Avoid During Pregnancy

While not all acupuncturists agree on the exact list of forbidden points during pregnancy, generally, it is recommended to avoid any points that may stimulate the uterus, at least until 37 weeks of pregnancy, and any points near the abdomen and sacrum that could accidentally puncture the uterus.¹⁶ It is commonly recommended to avoid points GB21, BL60, BL67, BL32, and BL33; however, some of these forbidden points overlap with treatment points for certain ailments in pregnancy.¹¹

A systematic review examining traditionally “forbidden” pregnancy acupuncture points concluded no greater risk of preterm or stillbirth when these points were stimulated.¹⁶

As always, weighing the risks and benefits of all treatments and no treatment is best. Always consult your doctor before considering treatments like acupuncture.

Tips for Getting Acupuncture When Pregnant

Seeking acupuncture when pregnant can be exciting but also nerve-wracking, especially if you do not know what to expect. To prepare your mind and body for acupuncture, review these tips:

• Talk to your provider about your interest in acupuncture. They may have an acupuncturist they recommend.
• Find an acupuncturist specializing in pregnancy acupuncture and the condition you seek to treat.
• Be sure to share that you are pregnant when making your appointment.
• Fill out all forms and answer questions honestly so your acupuncturist can appropriately tailor your treatment.
• Carve out enough time so you are not rushing to or from the appointment.
• Wear loose, comfortable clothing and dress in layers. You may need to remove long sleeves and pants to access points.
• Avoid excess jewelry, particularly in the ears, as acupoints in the ears may be stimulated.
• Eat a snack before your session, particularly if you are prone to light-headedness. Also, pack a small snack for after the session.
• Bring water and ensure you are well-hydrated before the appointment, but not so much that you must use the bathroom mid-session.
• Bring music that is relaxing to you. After the needles are inserted, you may be instructed to lay in the same position and rest for some time. Some people doze off, but having something to listen to in the background can be nice.
• Follow up on your appointments as recommended, as it may take several sessions to see results.³

Acupuncture during pregnancy can be a great alternative or additional way to relieve certain pregnancy stress, aches, and pains. It is relatively safe, probably effective, and an easy intervention. Be sure to choose a reputable acupuncturist and share with your provider that you seek this treatment. You will be well on your way to an easier, more comfortable pregnancy!

Pregnancy is an incredible journey to motherhood, but it can also be an exhausting one. Pregnancy fatigue, the overwhelming sense of tiredness, often hits hardest during the first and third trimesters. It results from hormonal changes, increased blood volume, and the body working hard to create a new life.¹

Let’s look into what causes pregnancy fatigue and how long it lasts and explore helpful tips to get you through the exhaustion and increase your energy.

What Does Pregnancy Fatigue Feel Like?

Everyone may experience pregnancy fatigue differently. It may feel like you can never get enough sleep, and extreme tiredness in early pregnancy is very common. Pregnancy fatigue feels like:²

• Having difficulty waking up in the morning
• Being constantly sleepy throughout the day
• Finding it difficult to complete daily tasks
• Having trouble focusing
• Feeling like you never have enough energy

If you are one of the lucky ones, you may not experience it at all!

What Causes Pregnancy Fatigue?

Pregnancy fatigue lets you know it’s time to slow down and adjust to all the changes inside your body. You will likely feel the brunt of your fatigue during the first trimester, and then third-trimester fatigue will start back up as you get closer to delivery.³

Your developing placenta requires the heart to pump faster and stronger as your blood volume increases to keep up with your fetus’ needs. All this activity can leave you sleepy and sometimes out of breath. Progesterone, the hormone responsible for helping you stay pregnant and suppress contractions, also rises sharply in the first trimester and plays a big part in making you feel exhausted.^3,4

When Does First Trimester Pregnancy Fatigue Peak?

Most women begin to experience fatigue, one of the earliest symptoms of pregnancy, during the first 12 weeks, and it can last through the end of the first trimester.⁵ You may be unable to stay awake the whole day without taking a nap. If you are feeling sluggish and tired all day despite sleeping well at night, don’t worry — it’s perfectly normal. That first-trimester fatigue should subside by about 13 weeks.

How Long Does Pregnancy Fatigue Last?

Pregnancy fatigue usually shows up at the beginning of the first trimester and eases off at the beginning of the second trimester.¹ After 13 weeks, you may have more energy and feel like your old self again. Take advantage of this newfound energy to do what you must before the baby comes. More than likely, your pregnancy exhaustion will tiptoe back in during the third trimester as your baby (and you) continue to grow.

How To Get Energy While Pregnant

Consider these tips on how to overcome tiredness during pregnancy and bring you some much-needed energy:

Prioritize Rest and Sleep

Aim for seven to nine hours of quality sleep per night, and take short naps during the day whenever you feel your pregnancy fatigue. Create a comfortable sleep environment by dimming lights, using a pregnancy pillow for sleeping support, and maintaining a comfortable room temperature. Having a comfortable place to sleep and establishing a regular sleep schedule can help you get the rest you and your growing baby need.

Stay Hydrated

Dehydration can exacerbate feelings of tiredness. Drink eight to 12 glasses of water daily to stay hydrated. Sip water, herbal teas, and natural fruit juices, and try to limit caffeine intake.⁶

Drinking water helps you digest your food, helps nutrients circulate in the body, and aids in excreting waste. Staying hydrated also helps form amniotic fluid around your baby.⁶

Eat a Balanced Diet

Eating a balanced diet is essential for combating pregnancy fatigue. When you feel nauseated, it is hard to even think about eating, but try to eat small, frequent meals and snacks every three to four hours to stabilize your blood sugar and prevent energy dips. It is okay to indulge occasionally, but try to consume various foods, including lean proteins, whole grains, fruits, vegetables, and healthy fats. These foods provide essential nutrients that can boost your energy levels.⁷

Exercise Regularly

While pregnancy fatigue may have you feeling exhausted and wanting to curl up on the couch, gentle, regular exercise can help increase your energy. Moving your body can help improve your mood, strength, posture, and endurance. Exercise can also help with those annoying pregnancy symptoms like bloating, constipation, and aches and pains. Physical activity during pregnancy can decrease your risk for C-section rates, gestational diabetes, and high blood pressure.^7,8

Prenatal yoga, pilates, swimming, and walking are excellent low-impact options that help boost your energy, improve circulation, and reduce swelling. Try to exercise for about 30 minutes five days a week or as much as you can handle. Always consult your healthcare provider before starting or continuing any exercise routine during pregnancy.⁸

Listen to Your Body

Pay close attention to your body’s signals. When you’re tired, take a break to rest. Napping may not always be an option when the overwhelming fatigue hits, but taking a few minutes to sit down can be helpful, especially at work. Overexerting yourself will only lead to increased fatigue and discomfort. Remember that pregnancy is not the time to push yourself to the limits.⁹

Manage Stress

Stress can contribute to feelings of fatigue. You can practice relaxation techniques such as deep breathing, meditation, and prenatal massage to reduce stress, relieve pregnancy hormones, and promote a sense of calm. Surround yourself with supportive, understanding people who can provide emotional support.¹⁰

Delegate and Ask for Help

Don’t be afraid to ask for help from family and friends. Pregnancy is when you need to prioritize yourself, and accepting assistance with household chores, childcare, or other responsibilities can be immensely helpful.

If you can, hire a cleaning person to help lessen your load around the house. If you have other children, ask a trusted friend or family member to help take them to activities or give you a few hours to rest.

Plan for Restorative Activities

Every expecting mama needs to practice self-care. Engage in activities that recharge your energy and spirit. Reading, meditating, taking a warm bath, or enjoying a soothing hobby can provide a welcome break from daily life and pregnancy demands.

When To Call Your Doctor

Although it’s natural to feel more tired during pregnancy, you should call your doctor if you experience extreme fatigue, especially if it is accompanied by dizziness. Chances are, you may be experiencing anemia (a low red blood cell count), where insufficient oxygen is transported throughout your body, making you feel tired and weak.^11,12

Fortunately, boosting your diet with more iron-rich foods such as lentils, liver, shrimp, turkey, enriched cereals, beans, and iron supplements can help. Extreme cases of anemia may require an iron transfusion. Your doctor will discuss your best options depending on your iron levels.^11,12

Prioritizing rest, staying hydrated, maintaining a balanced diet, and engaging in regular exercise can help you feel more energized. Listen to your body, manage your stress, and don’t be afraid to ask for help to ensure you don’t get burned out. Taking care of yourself and implementing these tips can help reduce pregnancy fatigue and allow you to enjoy a healthier, more comfortable pregnancy.

You’ve made it through the first trimester, and now you’re in the second trimester! Woohoo! At this point, you’re hopefully feeling a lot better and more like yourself. You will still probably use some of the things off our first-trimester must-haves list, but below is my list of second-trimester must-haves that include products and services essential for a happy second trimester! Also, these would make great gifts for someone you know who is pregnant! 😉

10 Second Trimester Must-Haves

In my opinion, the second trimester is the best part of pregnancy. Hopefully, your nausea has subsided, you’re sleeping a little better, and you’re finally looking legitimately pregnant. Also, if you have suffered miscarriages in the past, this is the point when you can relax a bit, enjoy your pregnancy, and treat yourself. You deserve it! So, here are my must-haves for the second trimester:

1. A Good Probiotic

Now that you have been taking a good prenatal vitamin and prenatal DHA supplement (what I recommended in our first-trimester must-haves list), here’s another great supplement to start taking . . . a probiotic! It is generally safe to take a probiotic supplement while pregnant, and there are many great benefits to taking probiotics during pregnancy.¹ As with any supplement, consult your healthcare provider before taking one.

So, why take a probiotic? One of the main reasons I recommend it is it can help reduce the colonization of Group B Streptococcus (GBS). This bacterial infection naturally lives in the intestines and migrates down to the urinary tract, vagina, and/or rectum.² GBS is tested at 36-38 weeks of pregnancy, and about 10-30% of women are GBS positive during pregnancy.³ If the expectant mother is GBS positive, she must receive antibiotic treatment during labor (usually penicillin or ampicillin) through an IV to prevent it from passing to the baby during birth.⁴ Taking a good probiotic can reduce your chances of being GBS positive, helping you avoid more interventions during labor.¹⁴

2. Body Moisturizer

They say “prevention is key” for all things skin-related. So, investing in a good body moisturizer during pregnancy is helpful. Many belly butters, oils, and belly lotions are marketed to help prevent stretch marks, but none have been scientifically proven to 100% work since stretch marks can be genetic.⁵ However, it never hurts to try, and moisturizing your growing skin is good. A few stretch mark creams, like body butters and oils I recommend are Burt’s Bees Mama Bee Belly Butter, Motherlove Pregnant Belly Oil, Palmer’s Cocoa Butter, and my very fave, Mama Mio’s line of products.

3. Bath Pregnancy Flakes

Now that you are in your second trimester of pregnancy, your body might be experiencing more aches and pains from your growing baby.¹⁵ When you have an achy back and feel tired and weary, a long soak in a bath with some bath pregnancy flakes is the perfect little luxury. This is why these bath pregnancy flakes are on our second-trimester must-haves list!

I like these bath pregnancy flakes because they are pure magnesium. Magnesium is a wonderful mineral that has many benefits. It helps relax muscles, regulate body temperature, maintain healthy blood sugar levels, build strong teeth and bones, and much more.⁶ It can also help you get a more restful sleep and aid in mood stabilization.^7,8

I recommend pouring half a cup into a warm bath and then relaxing and soaking in the tub for at least 20 minutes to allow the magnesium properties to absorb into your skin. You will enjoy some self-care time, and your body and mind will also thank you.

4. A Pregnancy Pillow

Finding a comfortable sleeping position when you’re expecting can be challenging. This is especially true as your belly grows, and you have to get up several times throughout the night to use the restroom. A pregnancy pillow is a second-trimester must-have item because it can help you get some sleep. Getting one during your second trimester allows you to enjoy it for a longer duration of your pregnancy (and even a few months postpartum).

A good quality pregnancy pillow can make it much easier to get comfortable and catch some Zzzs. Rather than using and trying to arrange several pillows in your bed, a pregnancy pillow replaces all of them and provides support in the right places. We know how hard your body is working to grow your sweet baby and how important sleep is. Invest in a good pregnancy pillow and give yourself the gift of sleep!

5. A Cozy Blanket

Now that you have a pregnancy pillow, you also need a cozy blanket to go with it! You want a blanket that will be soft on your skin, not too heavy (to avoid overheating), and not too light (so you stay warm). This ultra-soft throw blanket is one of my favorites, and I feel confident it will be one of yours, too! It’s perfect for snuggling up on the couch or in bed if you’re tired, feel nauseous, or want to put up your feet after a long day. I’ve even had my doula clients bring this blanket to the hospital with them for their postpartum room to stay comfortable. For the quality and the great price, it’s definitely a must-have!

6. Nasal Strips

Not enough people talk about this, but some women experience congestion during pregnancy, also known as pregnancy rhinitis. If you have a stuffy nose that won’t go away, you may be experiencing this. It’s common for it to get worse when you lie down, disrupting your sleep.⁹ To help you breathe easier, sleep better, and hopefully stop your snoring, use these drug-free nasal strips. They help open your nose and relieve nasal congestion by increasing nasal airflow. When you sleep better, you’ll wake up less tired and can conquer another day of growing your tiny human.

7. Audible

Another (not-so-fun) experience that can happen during pregnancy is pregnancy insomnia. Even though you have your pillow, blanket, and nasal strips to help you go to sleep, sometimes your mind won’t “turn off.” I get it. There’s much to think about now that you’re about to have a baby. But I have found that listening to something soothing can help you drift off to sleep. That’s why getting an Audible membership is a second-trimester must-have. You can use it to listen to a good pregnancy and birth book or parenting book when you can’t fall asleep. Listening to a book or podcast will put you to sleep or help you learn something new!

8. Loose Dresses

Clothes are getting tighter at this point in your pregnancy, so you’ll want to invest in some new items you can enjoy wearing for the rest of your pregnancy. I recommend loose dresses because they are comfortable, can grow with you, and can even be worn after you have the baby. Maternity clothes are great, but having pieces in your closet that can be worn beyond pregnancy is a win in our book. This beautiful black floral smocked maxi dress is a perfect example. It even has pockets!

9. A Good Bra

Hello, boobs! It’s no secret your belly isn’t the only thing that grows during pregnancy. Your breasts are also growing to a size you may have never experienced before, and underwires are probably not your friend. A good, supportive bra that fits properly is what you need! If you’re staying active, try Shock Absorber Bras. I also found a few great bralettes (like this or this one) that can work for you for months to come. They still provide support but are more breathable than other bras. They also make great sleeping bras! Getting a few good maternity bras or nursing bras is also a wise investment if you plan to breastfeed. I love the Bravado bras, and several of them come with a conversion kit to make them into regular bras when you’re done nursing!

10. A Doula

A birth doula supports every woman and family for any type of labor and birth you choose. Whether you want a natural birth, a medicated birth, or a planned C-section, a doula is a great person to add to your support team to help you have the positive experience you want and deserve.¹⁶ This is the time during your pregnancy to start interviewing and choosing the right doula for you. Many of the good doulas book up quickly, so the sooner you start looking, the more options you will have available. Look at DONA International or DoulaMatch.net to find birth doulas near you. (Read more about what a doula is and why you should hire one here.)

Not only does your doula support you during birth, but they will also support you during your pregnancy. They will let you know all of the options available to you and resources in your area. They will answer your questions and help you prepare for your birthing day. And they will give you continuous labor support with massage, breathing techniques, comfort measures, being your advocate, and so much more.¹⁶ Having a birth doula has many benefits, and we want every soon-to-be mama to be supported and have the best pregnancy, birth, and postpartum experience possible. You can also listen to our podcast episode, where two doulas talk about all things doulas.

More Helpful Things for the Second Trimester

The list below isn’t necessarily essentials or must-haves for the second trimester (though some women might beg to differ). However, they can be very beneficial to have! Here are items and activities that can be helpful during the second trimester of pregnancy:

1. Exercise

Now that your nausea is subsiding (I hope!), it’s important to get active. Many women have good intentions to work out regularly but find themselves out of the habit after an exhausting and nauseating first trimester. The second trimester is perfect for taking up exercising during pregnancy. It will keep you fit, and because it makes you stronger and healthier, it can help you have a better labor and birth experience.¹⁰ Some great workouts are walking, prenatal yoga, and pilates. Whether joining a class in your area or buying a DVD and doing it at home, be sure to get up and get moving. The breathing and some of the poses you will do in these classes can also help you during your labor and birth.

2. Stay Hydrated

As mentioned in our first-trimester must-haves list, staying hydrated during pregnancy is essential. It’s just as crucial in the second trimester, too.¹⁷ If you’re getting tired of water, you can also start drinking raspberry leaf tea! Raspberry leaf tea is a tremendous uterine toner that can help prepare your uterus for labor and delivery.¹¹ I recommend drinking 1-2 cups per day in the second trimester and up to 3 cups in the third trimester. Grab your water bottle that you got in the first trimester and continue to fill it up!

3. Take Notes

Something you may have heard of during pregnancy is “pregnancy brain” or “mommy brain.” I experienced this during both of my pregnancies. It felt as if my babies were taking all my brain cells because I couldn’t remember even the simplest things! I recommend keeping a notebook handy to write all your lists and ideas that come to mind — baby-related or not. You can also keep your Notes app open on your smartphone, leave yourself voice recordings, or set reminders. I have found these things helpful when you’re in a rush and don’t want to forget something.

4. Eat Protein

Protein during pregnancy is critical for your baby’s growth. Since many women usually feel better in the second trimester, this is an excellent time to focus on your diet and eating protein. It’s recommended for pregnant women to have about 70-100 grams of protein per day, depending on their weight.¹³ Protein is especially important during the second and third trimesters when the fetus grows rapidly. This is why I suggest adding protein to each of your meals. Some good second trimester foods and protein sources are lean meat, poultry, seafood, eggs, Greek yogurt, cottage cheese, beans, peas, nuts, seeds, and soy products.¹²

5. Surround Yourself With Support and Positivity

Now that you can announce your pregnancy to the world, surround yourself with positive birth stories, positive birth images, positive affirmations, and positive women who will support you during this exciting time. Find a local support group, attend some prenatal yoga classes to meet other pregnant women, and reassure yourself that you can do this! You and your body are capable of having an enjoyable birth experience.

These are my second-trimester must-haves! What couldn’t you live without during your second trimester?

“Sleep while you still can” is considered good pregnancy advice. But what if you cannot sleep? Pregnancy insomnia seems like a cruel joke; at the exact time you should be capitalizing on sleep before a newborn arrives, there is often an unrelenting inability to fall or stay asleep. What is pregnancy insomnia, and what can you do about it?

What Is Pregnancy Insomnia?

Insomnia is the inability to fall asleep, difficulty falling back to sleep following nighttime awakenings, or waking too early from sleep. Sleep deficiency, while not considered insomnia, is inadequate sleep of less than seven hours a night.¹

Don’t worry! You are not the only pregnant one struggling with sleep. Sleeping difficulties and insomnia impact an estimated 66%-94% of pregnancies.⁴ The more pregnant you are, the greater your sleeping difficulties may be.¹

You or your obstetric provider may not fully recognize or address the lack of quality sleep. Adequate sleep is essential for a healthy pregnancy. Carefully consider any sleeping challenges or insomnia you may experience. Discuss them with your provider and become proactive in finding ways to battle pregnancy insomnia.

When Does Pregnancy Insomnia Start?

Unfortunately, first-trimester insomnia and sleep challenges can impact about 13% of pregnancies.^1,3 Hormones and classic first-trimester pregnancy symptoms may cause early pregnancy insomnia. Insomnia and sleep challenges may start or worsen as pregnancy progresses. Third-trimester insomnia can affect nearly 75% of pregnancies, with night waking being the most significant complaint.¹

Causes of Pregnancy Insomnia

Pregnancy is an intense time of physical, hormonal, and emotional body changes that have the potential to impact sleep quality and duration significantly. Causes of pregnancy insomnia may include:^1,3

• Nausea and vomiting
• Hyperemesis gravidarum
• Frequent urination
• Pelvic or back pain
• Nasal congestion
• Fetal movements
• Contractions
• Heartburn
• Uncomfortable sleep positions
• Intense dreams or nightmares

Other Causes of Pregnancy Insomnia

Other pregnancy-related complications can contribute to or cause insomnia. Speak with your obstetric provider if you have concerns that you may be suffering from any of the following:

Sleep Disordered Breathing (SDB)

SDB includes obstructive sleep apnea that can cause snoring, nighttime awakenings, headaches, dry mouth, and extreme fatigue.^3,7 SDB may increase your risk of miscarriage.⁷

Restless Leg Syndrome (RLS)

RLS is characterized by troublesome feelings in the legs, often described as creeping, crawling, burning, and itching. These feelings are generally worse at night when your body is at rest. The cause of restless leg syndrome during pregnancy is not fully understood. Some studies have discovered an association between RLS and iron deficiency. Pregnancy is a risk factor for iron deficiency, and iron supplementation may be helpful.⁷

Anxiety or Mood Disorders

Mental health disorders such as major depressive disorder (MDD), bipolar disorder, generalized anxiety disorder (GAD), post-traumatic stress disorder (PTSD), or obsessive-compulsive disorder (OCD) can all negatively contribute to pregnancy insomnia or sleeping difficulty.³

How Long Does Pregnancy Insomnia Last?

Unfortunately, sleeping difficulties do not necessarily end when pregnancy does. Pregnancy insomnia can last well into the postpartum period.⁸ Sleep challenges and insomnia can be further complicated by spending many potential sleeping hours caring for your new baby. A whole night’s sleep may not be possible in this early postpartum period, but many of the tips below, in addition to addressing any mental health issues, can provide a more restful night’s snooze.

Complications of Pregnancy Insomnia

Sleep can greatly influence critical female hormone cycles, including estrogen, progesterone, and prolactin.⁷ Pregnancy is also physically demanding, internally and externally. Pregnant people require adequate rest for optimal function and a thriving pregnancy. Sleeping difficulties, disturbances, and insomnia during pregnancy are associated with increased risks of the following:^1,3

• Perinatal depression and anxiety
• Postpartum depression
• Gestational diabetes
• Low birth weight newborns
• Preterm delivery
• Prolonged labor
• Cesarean section

Tips for Coping With Pregnancy Insomnia

Developing healthy sleep hygiene habits and trying non-pharmacological strategies is the first defense for insomnia treatment:^1,3,6

• Establish a regular sleep-wake cycle.
• Reserve naps for the earlier part of the day
• Maintain a dark, cool sleep environment
• Avoid caffeine before bed
• Avoid screens before bedtime
• Limit fluids in the later half of the day to limit nighttime awakenings (be sure to hydrate earlier in the day adequately)
• Consume frequent, light meals throughout the day while avoiding heavy meals in the evening.
• Aim for 30 minutes of daily exercise or movement if your healthcare provider approves.
• If you have difficulty falling asleep, do a non-stimulating activity like reading.
• Prioritize sleep comfort using pillows for support
• Consider alternative therapies such as acupuncture, acupressure, massage, and meditation

Your obstetric provider can guide you in finding an approach that may work for you. Additionally, other treatments may be necessary if you suffer from sleep-disordered breathing, restless leg syndrome, or an anxiety or mood disorder.

Can I Take Melatonin During Pregnancy?

Melatonin is a frequently used and highly marketed supplement that can promote a more restful sleep. But can you take melatonin while pregnant?

Melatonin is a hormone produced by your body that assists in regulating your sleep cycle. It is also vital during pregnancy. Some studies have concluded that melatonin secretion positively impacts pregnancy, from maternal egg quality through birth. Melatonin has a developmental impact on your baby’s nervous and endocrine systems. It can also act as an antioxidant to protect the developing organs from oxidative stress.⁵

Though the studies are limited, several have suggested that melatonin use in pregnant and lactating persons is probably safe and without side effects.^4,5 However, melatonin supplementation for sleep purposes during pregnancy is not officially recommended. Because the Food and Drug Administration does not regulate the quality of melatonin supplements, the product’s safety cannot be assured.⁴

Consult your obstetric provider if you have questions about taking melatonin during pregnancy.

Can I Use Sleep Aid Medications During Pregnancy?

If melatonin use during pregnancy is up for debate, what about other sleep aid medications? If you are experiencing significant sleeping difficulties and natural remedies have proved ineffective, sleep aid medication may be an option.

Over-the-counter antihistamine medications such as diphenhydramine (Benadryl) and doxylamine (Unisom) are considered safe during pregnancy.⁹ However, not all prescription sleep aids are considered safe during pregnancy and postpartum, including benzodiazepines, zolpidem (Ambien), and barbiturates. But that doesn’t mean they can’t be taken, especially if the benefits outweigh the risks.^10,11 Always speak with your obstetrician or midwife about your sleeping difficulties and interest in medication options.

Poor sleep quality and insomnia symptoms during pregnancy are not something to overlook. Restful sleep is vital for your growing baby and your well-being during pregnancy and postpartum. Do not hesitate to discuss your challenges and symptoms with your obstetric provider. Together, you may find solutions for a more restful night’s sleep during this perinatal period.

Having swollen feet during pregnancy is a common discomfort when bringing new life into the world. This “puffy” feeling is normal during pregnancy, but several effective strategies help alleviate swelling and make you more comfortable. Let’s explore nine ways to reduce this pregnancy symptom.

What Causes Swollen Feet During Pregnancy?

If you notice your feet seem more swollen than usual and your shoes aren’t quite fitting while pregnant, you aren’t imagining things. Your body produces approximately 50% more blood and body fluids during pregnancy, which helps meet the demand for your growing uterus and developing baby.¹

All of this growth puts pressure on your veins, which impairs the return of blood to the heart, causing swollen feet during pregnancy. Areas in the body, like the ankles, hands, and fingers, may also swell.²

Extra fluid retention is necessary to relax and soften the body to give it room to expand as the baby grows and develops. It also helps soften the pelvis, allowing the baby to pass through during delivery. Extra fluid, along with hormone fluctuations, can cause edema in pregnancy and make feet swell.¹

Are Swollen Feet During Pregnancy Dangerous?

You may wonder when swelling during pregnancy should be a concern. A certain amount of swelling is okay, but if you notice sudden or severe swollen feet during pregnancy, such as pitting edema (when an indentation remains for a few seconds after pressing your thumb into your skin), or discoloration of your legs, contact your healthcare provider to rule out more severe issues like high blood pressure or preeclampsia.^1,3

While swollen feet alone are usually not dangerous, call your doctor immediately if you notice swelling in one leg, pain, and tenderness, or skin that is red, warm to the touch, or discolored. Pregnant women are at an increased risk for blood clots (deep vein thrombosis), and any symptoms of one need to be checked out right away.⁴

How To Reduce Swollen Feet During Pregnancy

Consider these nine tips if you feel uncomfortable or want to prevent swollen feet while pregnant.

1. Stay Hydrated

Staying hydrated is one of the most effective ways to combat swelling. Drinking plenty of water helps flush excess sodium and fluids from your system, reducing swelling.⁵ Drink at least eight to 10 glasses of water daily.⁶ Consult with your healthcare provider for specific recommendations based on your personal needs.

2. Elevate Your Feet

Elevating your feet is a simple yet highly effective way to improve circulation and reduce swelling.⁷ If the skin of your legs and feet feels tight, prop them up on pillows or a comfortable chair. Your feet will thank you at the end of the day! Raising your feet above your heart allows gravity to help drain excess fluid from your legs and make you more comfortable.

3. Wear Compression Stockings

Compression socks for pregnancy provide gentle pressure to help improve blood circulation and reduce swelling. Wearing compression socks can alleviate discomfort and help prevent varicose veins in your legs. Compression socks were vital for helping me get through long nursing shifts, especially overnight. They come in various compression levels, so consult your healthcare provider to determine which type suits your needs.⁸

4. Exercise

Try to get in at least a few minutes of exercise a day. Low-impact exercises, like swimming, walking, and prenatal yoga, can improve circulation and reduce swelling.^9,10 Prenatal yoga is also an excellent way to reduce stress, improve sleep, and increase your flexibility, strength, and endurance to prepare for labor.¹¹ Make sure to consult your healthcare provider before starting any exercise routine.

Immersing yourself in water like a bathtub or pool or soaking your feet in warm water can help decrease edema.¹² Use that as an excuse to take a nice leisurely bath!

5. Avoid Prolonged Sitting or Standing

If your job requires you to sit or stand for extended periods, try to take short breaks to walk around. Inactivity can contribute to swelling since fluid tends to pool in the lower extremities due to gravity and staying still.¹³ Pregnancy is tiring; all you may want to do is lay down and rest, but try to stay active to keep your blood flowing.

6. Limit Your Salt Intake

Excessive sodium intake can lead to water retention and worsen swelling.¹ Prepackaged and processed food, canned food, and chips contain increased sodium.¹⁴ Choose fresh whole foods, and season your meals with herbs and spices instead of salt.

Foods that reduce swelling in feet and ankles may include bananas, sweet potatoes, kidney beans, and avocados. These foods increase potassium, which helps to reduce swelling by balancing electrolytes in your body.¹⁰

7. Massage

A gentle foot and leg massage can help stimulate blood flow and excrete fluid and impurities through the kidneys to reduce swelling.¹⁰ Try enlisting your partner to massage you, or you can use upward strokes to massage your feet and calves with a mild lotion. Splurge on a professional prenatal massage whenever you can to help relieve pregnancy discomfort and swelling.

8. Wear Comfortable Shoes

We all get to that point in pregnancy where we have difficulty putting on our shoes, and the thought of wearing them all day makes us wince in pain. Choosing comfortable, supportive shoes that provide adequate arch support with cushioning to help absorb shock impact can minimize fatigue and discomfort. Weight gain and posture changes in pregnancy can lead to overpronation, causing strain on your feet.¹⁵

Shoes with a wide toe box are one of the best shoes for pregnancy. They allow for good circulation, especially when your feet begin to swell. Avoid high heels, and go with low, stable-heel flats.¹⁶

9. Sleep on Your Left Side

Swelling tends to get worse toward the end of the day.¹⁷ Sleeping on your left side can help reduce swelling and lower blood pressure by taking the pressure off the inferior vena cava, which returns blood from the lower half of your body to your heart.¹⁸ This simple way of sleeping can also lower your risk of varicose veins and hemorrhoids and increase blood and nutrients to your placenta and baby.¹⁹

By implementing these nine strategies and home remedies for swollen feet during pregnancy, you can significantly reduce discomfort and alleviate the swelling in your feet. Remember to consult your healthcare provider before making significant changes to your routine during pregnancy.