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

Which trimester of pregnancy is the worst? It’s a toss-up for many women between the first and third. The first few weeks are often full of vomit and exhaustion, whereas the last few are incredibly uncomfortable. The truth about the third trimester is that you always have to pee, and getting up and going to the bathroom 17 times a day is quite the task.

The third trimester is as exciting because it’s the end of this amazing physical feat, which means you’ll meet your baby soon. So, whether you love the third trimester because you’re nesting and joyously filling dresser drawers with tiny onesies and little socks that won’t stay on, or you’re miserable because you haven’t pooped in a week, the third trimester is the end of the journey.

Good luck these last few weeks, but you got this! And, in case you need a laugh, here are 30 hilarious and relatable truths about the third trimester.

30 Truths About the Third Trimester

Here are 30 truths – hilarious and relatable – about the third and, thankfully, final trimester.

1. It Looks Like There’s a Demogorgon in Your Belly When the Baby Moves

The truth about the third trimester is you look and feel more alien-like than ever. Especially when a whole foot—toes and all—protrudes out from your insides. But what the heck? You already feel like you’re living in the Upside Down anyway.

2. People Say Things They Shouldn’t

If one more person says, “You’re enormous!” or “Look how big you are!” or “Are you sure there aren’t two in there? Hahaha!” You’re going to drop-kick them to the next town. Why do people say these things to pregnant women?

3. EVERYONE is Touching Your Belly

Like ev-ery-one. The truth about the third trimester? Everyone treats you like you’re a goat at a petting zoo.

4. You’re ‘Nesting’

Okay, you know now why your friends canceled your “girls’ day out” pedicures when they were eight months pregnant so they could stay home and clean out the closets in their house. You were confused and offended at the time, but now that you’re canceling coffee dates to reorganize the burp cloths for the fourth time, you get it.

5. People Throw You a Baby Shower with Bizarre Games That Include Melted Chocolate in Diapers

The truth about the third trimester is everyone guesses the baby’s weight and what time of day they’ll be born, and your great Aunt Edna is at your baby shower. Even though you haven’t seen her in five years, she keeps calling you Sara when your name is Stephanie. It’s cool, though, because at your baby shower, you get lots of gifts you need from your baby registry—thanks for the diaper bag, Aunt Edna!

6. You Research Bottle Systems, Breast Pumps, and Pack-and-Plays Until 2 a.m.

By this point, you are so knowledgeable about baby products that you’re considering a career change into the diaper and wipe industry. And the baby isn’t even here yet.

7. Your Boobs are Massive and May Even Be Leaking

You might as well rip the tags off your new nursing bras. The truth about the third trimester is it’s time to hoist the girls up and provide support. (And get acclimated to those nifty pull-down panels.)

8. You Flail Around Like a Bug on Its Back When Trying to Get Out of Bed to Pee

Waving your arms and legs around like a stuck beetle and trying to hold your pee until you can get to the bathroom while your partner peacefully snoozes away next to you makes you irrationally angry. You may have thrown your pillow at him last night in a fit of rage.

9. Your Baby Can Kick Your Bladder and Your Diaphragm at the Same Time Now

That means you can’t take a deep breath and must change your underwear or wear a pad all day now. Don’t let anyone tell you motherhood isn’t glamorous.

10. You Miss Your Cute Pink Toenail Polish (Is It Still There?)

When was the last time you saw your feet? Probably back in the bliss of the second trimester. You’re tempted to go for a pedicure, but you’re not sure you’ll be able to get out of the chair afterward. And can you sit that long anyway without having to use the bathroom? Unlikely.

11. Putting Shoes on Was Today’s Workout

Your partner heard you grunt with frustration about putting on your shoes and offered to help, only to hear you snap, “I CAN DO IT!” But five minutes later, you were sweating and crying and had to admit that you could not, in fact, do it.

12. Your Feet and Cankles are All the Size of Your Head

You are, of course, excited to meet your little one soon. But you are also very much looking forward to having your ankle bones return and wearing real shoes again.

13. Your Wedding Ring Doesn’t Fit Anymore

It’s been on the dresser for weeks, but you don’t care. You’re too tired and uncomfortable to worry about whether anyone thinks you’re married. All that matters is that this gremlin exits your body soon.

14. You’re Over the Cuteness of Comparing the Baby to a Piece of Fruit

It’s a damn watermelon. And it doesn’t feel cute anymore.

15. Some Second Trimester Symptoms Remain, Only They’re Worse

Your back is working harder (and your ligaments are stretching more) than ever before to support your growing front. And that means lots of back aches. Safe remedies for pregnancy back pain include wearing flat, comfortable shoes, practicing good posture, lifting with your legs (not your back), and finding relief with heat, cold, and massage.¹

16. Yes, Heartburn is Still Hanging Around

Heartburn during the third trimester can be attributed to various factors, including changes in hormone levels and the increased size of your uterus, which is crowding your other organs and pushing stomach acid upward into your esophagus. But no matter the cause, it’s uncomfortable and can ruin a good meal. (And good meals are one of the best parts of pregnancy!) To minimize heartburn, eat smaller meals, eat more slowly, try yogurt or milk, and avoid fried, fatty, or spicy foods.²

17. Oh Look, Varicose Veins are Still Here Too

Many pregnant women swear by compression socks or stockings to help with varicose veins and swelling. But good luck getting them on when you can’t even find your feet.

18. Because the Third Trimester Wasn’t Fun Enough: Hemorrhoids

Maybe this is another carry-over symptom from the last trimester, or maybe your hemorrhoids are a new, very unwelcomed pregnancy symptom that has just recently appeared. Either way, the truth about the third trimester is they’re brutal and can make you reevaluate your life choices. If you’re suffering from pregnancy-related hemorrhoids, try remedies like eating a high-fiber diet, drinking plenty of liquids, getting up and moving around to take the pressure off your pelvic area, soaking in a warm tub, and applying an ice pack or witch hazel pads (padsicles) to the affected region.³

19. Your Sciatica Pain Went Away . . . Just Kidding

If you need an explanation for why you feel a shooting pain from your butt cheek to your foot, here it is from Walnut Hill OBGYN: “As your belly grows and ligaments loosen, your center of gravity shifts, which can cause the sciatic nerve to get pinched or irritated.” We understand if you don’t care why it happens and just want relief. Try prenatal yoga stretches like pigeon pose or child’s pose to un-pinch that nerve. Or try heat (on your back, not your belly), massage, or even a pregnancy girdle. Whatever works, right?⁴

20. Your Legs are STILL Cramping

When that wretched leg cramp shoots through your calf muscle in the middle of the night, try a few simple things to help prevent pregnancy leg cramps, like pulling your toes up toward the front of your ankle to stretch the leg out, drinking water, walking around, and applying heat to the sore area. You can also try screaming four-letter words at your husband. It won’t take away the pain, but you might forget about your leg for a hot minute.⁵

21. Your Stretch Marks are Other-Worldly at This Point

How much more can your skin take? The truth about the third trimester is your stomach looks like a river map that pirates might use to search for treasure. At this point, you couldn’t care less about a buried chest full of gold. You want your bladder to stop being a punching bag and to have normal poop.

22. Braxton Hicks Contractions Continue, Maybe Right Up Until Real the Ones

But don’t mistake Braxton Hicks contractions for actual labor. They are your body’s way of “getting ready,” but they don’t mean you’re in labor. Trust us, when you’re in labor, you’ll know.

23. You Always Have to Pee, and If One More Person Reminds You to Stay Hydrated, You’re Going to Sit on Them

We know the importance of hydration during pregnancy, Linda. But the truth about the third trimester is that our baby is practicing taekwondo on our bladder every minute, and we’re tired of having to pee all day.

24. Your Emotions are Finally Stable. Oh, Wait. No, They’re Not

You’re both anxious and nervous about how it will all go, but also 1,000% ready to be done waddling around with a beach ball hanging off the front of you. You look down at your balloon-like stomach and say, “It’s time to vacate the premises,” but also, “Or not. Stay in there a bit longer if you want,” because frankly, the truth about the third trimester is you’re a little scared of pushing that little bugger out.

25. Nothing Fits Anymore. Not Even Your Maternity Clothes

Those cute maternity tops you bought in week 14? Among the truths in the third trimester is that, yeah, they don’t cover your belly anymore. Now you look like Uncle Steve in a crop top after Thanksgiving dinner. And pants? Don’t even bother trying.

26. You Dropped a Piece of Paper on the Floor Three Days Ago . . . It’s Still There

Whatever. Hope it wasn’t important.

27. You Now Sleep With 12 Pillows

Except you don’t really “sleep.” The truth about the third trimester is you lie there thinking about how wonderful sleep must be. Also, if your partner even attempts to borrow one of your 12 pillows, your dagger eyes immediately make them regret it.

28. You’ve Now Heard Every Terrifying Birth Story Since the Dawn of Mankind

Why do people do this? You don’t need to hear about how your neighbor Susan hemorrhaged or how it took four hours of pushing and 72 stitches to get your dad out of your grandma. Seriously people. Zip it with the graphic stories.

29. You’ve Attended Your Final Class of Prenatal Yoga

The truth about the third trimester is you pass 11 seconds of audible gas in the last yoga session. You can’t make a quick exit because a crane and pulley system are now necessary to hoist you up; you realize it’s time to hang up your yoga pants and sit on the couch eating Cheez-Its until the baby comes.

30. You’ve Written a 19-Page Birth Plan Even Though It Probably Won’t Matter

It made you feel better to write it all out in your birth plan, even though you know that in the end, the baby will come out when, where, and how the baby wants to. But it’s never a bad idea to make your team aware of what you want — from pain relief medication to if you wish to use the tub during labor to your choice of calming music on your birth playlist. Also, who do you want in the room? Just your partner and midwife? Or a whole entourage of family and friends filming it all for TikTok? Write it down so people know.

You’ve done it, Mama. You’ve made it to the final chapter, and you’re about to meet your tiny new human who has been annihilating your insides all these months. The truth about the third trimester is that soon; you’ll see your feet. Soon you’ll lie on your stomach again. Soon your middle-of-the-night charley horses will retire to their stalls. And soon, you’ll be a mommy to the most beautiful thing in the world, and you’ll know immediately that all the hemorrhoids in the world were 1,000 times worth it. Even though they still suck.

The long-awaited final inning of pregnancy is finally here. With it comes a range of emotions and other ways you’ll know when you’re in the third trimester. While you await the imminent birth of your baby, you may experience excitement, nervousness, and anticipation, along with a ton of new physical sensations. Your belly is growing bigger by the day. That probably excites and terrifies you at the same time while also causing a range of physical symptoms. You’re also likely preparing to welcome the baby into your life, which comes with many emotions. Perhaps you’re more than ready to meet your little one. Or maybe you need a little more time and would like to please stay pregnant a little longer!

Any way you feel about this stage of pregnancy is normal and acceptable. Most women feel a combination of patience and desperation. It can be helpful to know that other moms-to-be are in the same boat, both physically and emotionally. Here is a list of common sensations and experiences that may help you know you’re in the third trimester.

You always feel full

When you’re in the third trimester, the hormone progesterone is soaring to continue maintaining your pregnancy.¹ At the same time, oxytocin starts to rise in preparation for labor and delivery.² High doses of both hormones can contribute to delayed gastric emptying, meaning your stomach holds onto food longer.^3,4 Your baby is also taking up more room in your abdomen as they continue to grow. The baby can put pressure on your stomach, decreasing the volume it holds.⁵ These factors may lead to reduced appetite or make it uncomfortable to eat full meals. Many women resort to frequent, small snacks to keep their energy up without feeling stuffed.

You’re constipated

The same hormones that cause your stomach to empty more slowly late in pregnancy can also slow the speed at which food moves through the intestines.⁶ Your growing baby also places pressure on the colon, making it more difficult to pass stool. Fiber, water, and exercise can help with pregnancy constipation and move things along.

You have constant heartburn

Pregnancy hormones can cause relaxation of the sphincter between the stomach and the esophagus, allowing food and stomach acid to travel back toward your mouth.⁷ This, combined with increased pressure the baby puts on your stomach, causes heartburn, or acid reflux. There are many medicinal and lifestyle remedies for this condition. Try eating small meals, avoiding spicy and greasy foods, and sitting upright or elevating the head of your bed after eating.

None of your clothes fit

Experts recommend gaining 25-35 pounds throughout pregnancy if you start at a healthy weight.⁸ This weight is concentrated in your midsection, where your baby resides, but the rest of your body also grows to store nutrients and prepare for birth. During the third trimester, between weeks 28-40, your baby triples in size.⁹ Your constantly growing and changing body means you will probably outgrow most of your clothes—maybe even your maternity clothes. Your standards for acceptable dress outside the house may lower, and many pregnant women have been known to wear just their husbands’ clothes in the third trimester.

You’re always tired

Along with causing you to outgrow your clothes, carrying around extra weight when you’re in the third trimester can contribute to exhaustion. You may get winded from one flight of stairs that used to be second nature. Insomnia can also strike at night, which can cause tiredness during the day.¹⁰ To combat this fatigue, allow yourself rest periods during the day, even if it means cutting back on your schedule or commitments. Eating a balanced diet and exercising can boost your energy¹³.

You suddenly need the perfect house

Although you are probably generally tired once you reach the third trimester, you may experience sudden bursts of energy and the urge to clean your house and prepare your space for your new arrival, often called “nesting” Interestingly, this phenomenon is not unique to humans and has also been observed in other mammals¹⁴. A friend of mine bleached all the baseboards in her whole house just days before her scheduled C-section! Other nesting examples include ensuring the nursery is perfect (even if the baby will be sleeping in your room for a while), washing and organizing infant clothing by size and season, or preparing meals to freeze for the postpartum period. It doesn’t hurt to prepare and do this work before you have a baby to care for!

You’ve taken a birth class or two

Along with preparing your environment for your new baby, anthropological data has shown that preparing for birth and controlling the environment is a key feature in late pregnancy¹⁴. Childbirth classes are offered online or in person; you can source them anywhere, from Instagram educators to the hospital where you plan to deliver (if you’re having a hospital birth). These classes can help you identify what interventions you do and do not prefer, who you want present at the birth, and where the delivery will take place.

You’re no longer scared of birth

In the early days of pregnancy, giving birth can seem like the most daunting part. You’ve seen movies and heard horror stories of how terrible and exhausting delivery can be. However, as you near the end of pregnancy and endure physical discomfort daily, the fear of pushing out a full-sized baby often subsides. You are so desperate to no longer be pregnant that you don’t care how difficult labor will be.

You feel like you live at the doctor

Most obstetric and midwifery practices see patients every two weeks starting at 28 weeks, then every week starting at 36 weeks.¹¹ These frequent appointments are essential, as your doctor or midwife can monitor your weight and blood pressure for signs of preeclampsia and other third trimester complications. However, these check-ups can feel like a big-time commitment when you have so much else to do before the baby comes. If you can, treat yourself to a fun activity while you’re out.

You feel like your pelvis is splitting apart when you walk

Symphysis pubis dysfunction is a pain in the center pelvic area due to hypermobility between the left and right pelvic bones.¹² There are many theories this happens, such as hormonal changes, strains on the pelvic ligaments, or because of weight gain. Your baby is putting increasing pressure on your pelvic bone and pelvic floor. Although your pelvis is loosening for a reason, it can be excruciating, especially when doing activities such as walking, taking the stairs, or even standing on one foot to get dressed. Try wearing a pregnancy belt to relieve some of the weight on the pelvic bone, and know that this symptom typically subsides immediately after birth¹⁵.

You might as well sleep in the bathroom

The second trimester often relieves the frequent urination you may have experienced in the first trimester because the uterus grows up and out of the pelvis. However, when you’re in the third trimester, the baby is placing additional weight on the bladder, especially as the baby “drops” in preparation for delivery¹⁶. In some women, this can also cause leaking of urine when you laugh, sneeze, or cough. For some reason, the frequent urination always seemed to disrupt me most at nighttime when I was trying to sleep, and I thought it might be more convenient just to sleep next to the toilet!

You’re constantly trying to differentiate Braxton Hicks contractions from the real thing

During my third trimester, I was constantly trying to decipher whether the tightening I was feeling in my uterus was “uncomfortable” or “painful” because that is what differentiates a labor contraction from a Braxton Hicks practice contraction¹⁷. People would tell me, “You’ll know when it’s real,” which only annoyed me. Either way, the contractions are irritating and toy with your mind as you try to determine if this could be the start of labor.

You take lots of bump pics

In the third trimester, there is no doubt that there is a baby in your belly. You probably have a nice, rounded abdomen that looks cute in your maternity clothes. You want to cherish and memorialize your pregnancy, but you are also ready for it to be over so you can have some physical relief and finally meet your baby. I took so many bump photos in the third trimester to observe the growth of my belly and baby, but also because I never knew if it might be my last photo taken while pregnant.

You think there’s no way you’ll sleep worse with a newborn than you are sleeping right now

In the third trimester, solid and comfortable sleep can be challenging. From the aches and pains of late pregnancy to the recommendations on helpful pregnancy sleeping positions to the frequent urination during the night, some women are lucky to get one hour of sleep at a time. It can often feel like you’ll be able to sleep better once the baby is here because at least you can get comfortable. Give yourself the best sleep environment possible and rest while you can.

You’re leaking milk

Some women experience their breasts starting to leak colostrum in the third trimester as their body prepares for lactation¹⁸. Colostrum is a thick, yellow substance and is the first milk a baby gets. While it is normal to leak or not to leak milk, you can try some nursing pads in your bra if it is leaking through your shirt. This can also be an excellent way to find out which nursing pads you might like for breastfeeding once the baby arrives. (see all of our breastfeeding essentials here)

Your social media feed consists of nursing bras and newborn essentials

Somehow social media knows you’re about to have a baby. Maybe it’s through what you’ve been searching for online, but those targeted ads are spot-on. They know delivery is around the corner and plant a seed of, “well, maybe I do need another baby carrier…” with every post. You can’t have a single scroll session without seeing another gadget that you have to have.

Remember that the discomforts of the third trimester are all a side effect of your body growing a healthy baby. You can never be fully prepared for the baby until they arrive and you learn what each of you needs. That baby is coming soon, whether you are ready or not. In the meantime, give yourself extra rest and grace, and find someone who relates and lets you vent about your current ailments. You will have relief from the pain; everything with your home, birth, and new family member will fall into place. Pregnancy will be over in the blink of an eye. Before you know it, you’ll be soaking up the newborn snuggles and losing sleep for an entirely different reason. Take care of yourself and find camaraderie in the countless other women who have made it through the third-trimester woes and wonders.

As you enter the third trimester, you are closer than ever to giving birth to your new bundle of joy. You’ve spent months watching your belly grow, anticipating the arrival of your newest family member. This is when your nesting instincts start to kick in. Enjoy these final weeks of painting the nursery and narrowing down your list of baby names! Of course, the last trimester isn’t all sunshine and roses. Childbirth has always come with its fair risk of complications, and if you are a woman of color (particularly a Black woman), you are more likely to face poor maternal and infant health outcomes.¹ Luckily, most pregnancy-related deaths and complications are preventable, and there are a few steps Black women can take to keep themselves and their babies safe during their third trimester of pregnancy and beyond.²

What Black Women Should Know in the Third Trimester

If you’re a Black woman in your third trimester, here’s everything you need to know to round out those last few months of pregnancy like a pro. This information should help you confidently navigate conversations with your maternal care provider in the weeks leading up to and following birth:

When Exactly Is the Third Trimester?

The third trimester begins on week 27 of your pregnancy and extends until your baby is born. During this period, your baby will develop the ability to see, hear, suck its thumb, and even cry!³⁴

Prepare to interact with your medical team more frequently. Prenatal visits should increase from once a month to once every two weeks. As you enter your final month, these visits will become weekly.

You may also notice that many of these visits focus on your cervix. The cervix is the canal between the uterus and the vagina, making it vital for giving birth. A pregnant woman’s cervix gradually stretches and thins itself in a process known as “effacement.” When you enter labor, it also opens up or “dilates” to make it easier for your baby to move through the birth canal.³ During your third trimester, your doctor or midwife will ask to perform a pelvic exam to check the effacement and dilation of your cervix. Ultimately, this choice is optional but is given to you to see if any cervical change has happened before you are in labor.

Common Symptoms in the Third Trimester

While you approach the finish line in the third trimester, your bump will continue to grow, and your body will start transitioning into “delivery mode.” You will experience a phenomenon known as “dropping” or “lightening,” which happens when the fetus drops into your lower pelvis. This is your body’s way of aligning the baby to pass through the birth canal and usually occurs two to four weeks before you give birth. The shift may cause your baby and uterus to rest on your bladder, often leading to more frequent urination.⁴

As your body begins to prepare for delivery, other common third-trimester symptoms include:⁶

Hair Growth

Hormonal changes can cause more hair to grow on the arms, legs, and face.⁷

Increased Body Temperature

Your baby’s body radiates body heat, like your own, which can elevate your overall body temperature.⁸

Colostrum

This thick, yellow fluid is the precursor to breast milk, and your body might start making it as early as 12-16 weeks gestation. Some women may leak during pregnancy, while others do not — both are normal! Some refer to colostrum as “liquid gold” because of the healthy nutrients it contains.³³

Loose Joints

Your body releases the hormone relaxin to loosen your muscles, easing delivery.⁹ This sensation can be felt most in your pelvis and lower back as your baby grows, placing more pressure on these areas.

Return of Fatigue

Though fatigue may disappear during the second trimester’s “golden period,” it’s typical for it to return in the third trimester — until it’s time to give birth.¹⁰

Increased Vaginal Discharge

Increased white vaginal discharge, known as “leukorrhea,” should be odorless. Consult a physician if it’s yellow or green, as this could signify an infection.¹¹

Discomfort and Trouble Sleeping

As your baby bump reaches its full size, you may feel discomfort throughout the day. Consider a maternity body pillow if you have difficulty sleeping.

Braxton Hicks

Other symptoms to watch out for in the third trimester are Braxton Hicks contractions and/or prodromal labor pains, which can also be referred to as “false labor.” Braxton Hicks contractions are the body’s way of preparing for labor — but don’t worry, you’re not giving birth yet. Think of these contractions as muscles exercising and preparing for the big day. The uterus muscles will tighten for approximately 30-60 seconds and last up to two minutes. Some women describe Braxton Hicks as mild menstrual cramps. Other women describe it as a tightening sensation around their abdomen. And some women don’t notice them at all. If your contractions ease up instead of intensifying, they are probably Braxton Hicks. The key identifiers of Braxton Hicks contractions are:¹²

• Infrequent
• Unpredictable
• Non-rhythmic
• Uncomfortable, not painful (although for some women, they aren’t noticeable)
• Do not increase in intensity or frequency when they are happening
• Taper off and then disappear altogether

Braxton Hicks contractions are normal and not a cause for concern. You can alleviate Braxton Hicks contractions with a few tried and tested tips:¹³

• Change positions (lie down if you have been standing, or go for a walk if you have been sitting)
• Take a warm bath for 30 minutes or less
• Drink a couple of glasses of water
• Drink a warm cup of herbal tea or milk

In contrast to Braxton Hicks contractions, real contractions become more intense over time and are evenly spaced.³¹ If you are unsure whether your contractions are labor contractions or Braxton Hicks, grab a stopwatch or contraction timer app and track their spacing, or consult your healthcare provider.

Possible Third-Trimester Health Complications

According to a 2016 analysis of data from New York City hospitals, Black women are more likely to face life-threatening pregnancy or childbirth complications than white moms.^25,26 Black women must be aware of several pregnancy complications, especially during the third trimester. A few of them are:

Preeclampsia

Preeclampsia is a pregnancy complication involving sudden-onset high blood pressure in pregnant women. Other symptoms of preeclampsia are protein in the urine and severe swelling in the face and hands. It can occur as early as 20 weeks but usually in the third trimester, more commonly at the end of pregnancy (36+ weeks). If you don’t receive treatment for it, it can lead to severe complications for both you and your baby.¹⁴

Pregnant Black moms are more likely to be diagnosed with preeclampsia in their third trimester and experience more severe outcomes than white women.¹⁵ This is because Black women have higher rates of high blood pressure, hypertension, diabetes, sickle cell disease, obesity, and vitamin D deficiency.³⁰

HELLP Syndrome

HELLP syndrome is a serious pregnancy condition that typically happens with preeclampsia during the third trimester. It was named after its characteristics:¹⁶

1. H: Hemolysis, which is the breaking down of red blood cells
2. EL: Elevated liver enzymes
3. LP: Low platelet count

In the United States, 5-8% of pregnant women develop preeclampsia, and 15% of these women develop HELLP syndrome. This means about 45,000 women per year develop HELLP syndrome.¹⁶ Unfortunately, Black women are also at a higher risk of being diagnosed with HELLP syndrome because they are at a higher risk of being diagnosed with preeclampsia.¹⁴

Preterm Birth

Preterm labor is when an expecting mom experiences contractions that efface and dilate her cervix after 20 weeks and before 37 weeks of pregnancy.¹⁷ It can result in premature birth. The Centers for Disease Control and Prevention (CDC) reports that the preterm birth rate declined by 1% in 2022 to 10.4%, following an increase of 4% from 2020 to 2021. However, racial and ethnic differences in preterm birth rates remain.²⁷

The preterm birth rate among Black women is 14%, almost 50% higher than the rate for white or Hispanic women.¹⁸ This is why Black women need to talk to their healthcare providers even more in the third trimester when preparing for labor and delivery to reduce their risk of these pregnancy health complications.

Signs You Are About To Go Into Labor

The day is finally here — you are about to deliver! You may experience anxiety, but remember that your body is designed to give birth. Watch out for the following signs and symptoms to know it’s time:

Changes in Your Vaginal Discharge

It’s common to have a thick, pink discharge a few days before giving birth. This discharge is commonly called “bloody show.”¹⁹

Loss of the Mucus Plug

The mucus plug seals the opening of the cervix. It slips out days to hours before delivery and appears clear, bloody, and pink.⁴

Lower Back Pain

Backaches could be a sign that labor will start soon.²¹ This is an especially strong sign if you also experience pain in your legs that isn’t relieved when you change position.

Water Breaking

A release of amniotic fluid, or “water breaking,” can be one of the final signs you are going into labor. Despite what Hollywood may have you believe, only 15% of women experience water breaking before giving birth.²⁰ Most may experience water breaking during labor, delivery, or even preterm. Once it breaks, you’re more likely to feel a “trickle” than a large “gush” of amniotic fluid.^20,22

Contractions

Unlike Braxton Hicks contractions, labor contractions are evenly spaced and become more intense over time.³¹ Your contractions are the best way to tell if you are going into labor. Once they’re strong enough to limit walking, are spaced five minutes apart, last for 45 seconds to one minute long, and that is a continuous pattern for one hour, it’s time to head to the hospital.³²

The Labor Process

Be sure to map out your birth plan in advance with your provider, partner, doula, friend, or whoever else will be supporting you on the big day. Ensuring you’re prepared will make it easier and less stressful to call your provider and get to the hospital quickly — even when you’re (inevitably) feeling stressed.

Once labor begins, you can expect to go through the following three stages:²¹

1. First stage of labor: Contractions, followed by the thinning and opening of the cervix until it has dilated to 10 centimeters.
2. Second stage of labor: This is the active stage where expectant mamas breathe, push, and give birth to their baby.
3. Third stage of labor: This is when the womb contracts and the placenta is delivered. This process typically takes five to 30 minutes, usually with the help of Pitocin.

The labor process usually lasts 12 to 24 hours if it’s your first child.²² Don’t worry. It gets easier! After the first birth, the time a woman spends in labor with her second child drops to an average of eight to 10 hours.²²

Post-Birth

As you might expect, the first hour after your baby is born is incredibly precious. Your baby will be fully awake, making this an excellent opportunity to bond. The American Academy of Pediatrics (AAP) recommends laying your newborn on your chest for skin-to-skin contact.²⁸ Most women who give birth without complications stay in the hospital for one to two days afterward.

You will likely meet with a lactation consultant who will show you how to encourage your baby to latch. Post-delivery contractions of the uterus are standard but can be painful. Vaginal tearing is relatively common and often heals within a few weeks on its own. In more severe cases, when the tearing is more extensive, a doctor will provide stitches to the affected area and recommend pelvic floor physical therapy.²³

Postpartum Depression

With a host of routine and hormone changes, it’s normal to feel down in the first few weeks following pregnancy. Yet, while the post-pregnancy “baby blues” are typical, these feelings should subside and improve in a few weeks once you and your baby get into a healthy eating and sleeping routine. If your symptoms disrupt your everyday life or make it hard to care for you and your baby, you may be experiencing postpartum depression (PPD), which affects 6.5-20% of new moms.²⁴ Here are a few symptoms to look out for:²⁵

• Lack of interest and pleasure in daily activities
• Insomnia or excessive sleeping
• Lack of energy
• Inability to concentrate
• Hopelessness
• Overwhelming fatigue or loss of energy
• Feelings of worthlessness or extreme guilt
• Thoughts of harming yourself or your baby
• Recurrent thoughts of death or suicide

Women of color are more than twice as likely to experience PPD than their white counterparts, so Black women need to look out for these tell-tale warning signs during their third trimester and postpartum and get treatment immediately.²⁶ Your general practitioner can prescribe antidepressants or refer you to a mental health professional who can help.

Choosing the Right Team

The third trimester signals the end of your pregnancy and the beginning of your new life as a mother. Now that you have added another member to your family, you will need to find a pediatrician. The AAP recommends check-ups three to five days after birth, then at 1, 2, 4, 6, 9, 12, 15, 18, and 24 months post-birth.²⁹

If your pediatrician doesn’t listen to you or answer your concerns, don’t be afraid to shop for a new medical provider and speak up for yourself. Your baby’s health is in your hands, and the first five years of their life can majorly impact their long-term well-being.

Lastly, don’t forget to find time to take care of yourself. Feel encouraged to lean on the people who supported you best during your pregnancy journey — your OB-GYN, midwife, doula, or others in your network — for post-pregnancy concerns.

It’s almost that time! Hang tight because, in just a few more weeks, you’ll get to meet the baby you’ve been nurturing for the past nine months. During this exciting time in your pregnancy, your baby will be growing rapidly!

As the third trimester begins, the baby holds onto the nutrients it receives from the placenta to prepare itself for birth. Babies have “good fat,” which is also referred to as brown adipose tissue. This “good fat” helps the baby develop and grow, even after birth. In these last few weeks, you may experience sudden bursts of energy. This trimester will also result in the most weight gain, but for a good reason – your body and your baby are growing!

Foods You Should Eat in the Third Trimester

The third trimester allows the baby to develop their teeth, genitalia, and eyes. To properly develop these areas, consuming specific vitamins and minerals is vital. The number of calories consumed should increase as the baby needs sufficient carbohydrates and proteins to grow.

You might be wondering, what should I be eating during this time of such critical development in my pregnancy? Here is a list of great foods to eat in the third trimester that will help promote optimal nutrition for your baby’s growth.

Atlantic Herring (sardines)

Atlantic herring, or sardines, can be an excellent addition to your next lunch or dinner! They provide the body with DHA, an omega-3 fatty acid. DHA plays a vital role in supporting the function of the baby’s brain and nervous system after birth. Sardines are also packed with other essential nutrients such as zinc, potassium, phosphorous, and iron. Vitamin D is another nutrient provided by this superfood. Ideally, fresh sardines are the best option, but canned sardines can still benefit your baby!

Pumpkin Seeds

Pumpkin seeds are one of the best sources of iron, protein, magnesium, phosphorous, zinc, niacin, vitamin K, and mono- and polyunsaturated fatty acids. Like sardines, pumpkin seeds can also provide the growing baby with omega-3 fatty acids. This helps support their brain function by allowing the baby to develop their lipid bilayers and cell walls. Pumpkin seeds are easy to pack and snack on in between meals. They are a great way to add essential nutrients to your diet without much effort. Pumpkin seeds can be roasted, added to salads, or eaten on top of oatmeal!

Brown Rice

Swap the white rice on your plate with brown rice! Brown rice is a wonderful food to eat in the third trimester complex carbohydrate, which means the body burns it slowly to prolong energy. Unlike white rice, brown rice has a low glycemic index, which does not spike blood sugar. It is a great way to add whole grains and calories to your diet, especially since this is when your baby needs it most! One cup of brown rice contains 3.5 g of fiber, which can help with constipation issues you may be experiencing during this time.

White rice is considered polished because the bran and germ removed are the areas of a wheat kernel that contain the most fiber, B vitamins, and oil. Brown rice keeps the bran, germ, and nutrients that come with them. The nutrients provided by brown rice are plentiful – magnesium, phosphorous, iron, zinc, riboflavin, niacin, pantothenic acid, calcium, and even more! Pairing your brown rice with citrus foods like lime, or meat like chicken, can enhance its absorption.

Carrots

Perfect nutrient-dense snacks to keep on hand during the third trimester are carrots. Carrots offer a multitude of micronutrients and can help keep the body hydrated. One serving of carrots has about 200 mg of potassium and 586 mcg of vitamin A. Replacing calorically dense processed snack foods with carrots can provide significant benefits to your growing baby. Carrots can also easily be incorporated into meal-prepping and homemade soup options. Storing any pre-prepared meals in the freezer can allow you to spend more time with your baby once they arrive while enjoying healthy, nutritious meals.

Kale

By now, you’re probably super familiar with the infamous superfood kale. Why is this leafy green such an amazing food choice? Kale is packed with nutrients that can be provided to the body even in small portions. This means that adding kale to smoothies or meals can still provide the body with a substantial number of vitamins and minerals. Kale contains several essential micronutrients, including vitamins A, K, C, B6, folate, and manganese. These micronutrients help boost your immune system and preserve your skin’s elasticity, which is helpful as your stomach continues expanding! During the third trimester, blood volume and supply reach their peak. The vitamin K that kale provides can help with blood clotting and is important leading up to birth.

As exciting as the third trimester is, you may feel like you’re about to pop! Despite the rollercoaster of emotions that can be experienced during this time, fueling your body and your baby with the right nutrition is extremely important. Getting enough calories during this time period will help pose the best outcomes for you and your baby. These last few weeks, aim for about 450 calories above the calories consumed in the second trimester. Obtaining these calories should come from a variety of nutrient-dense, smaller meals. You got this!

Pregnancy is beautiful and miraculous until the very end. At that point, most women just want that baby OUT (healthy and safe, of course)! Every doctor appointment after around 35 weeks, I cried because I was so uncomfortable. They kindly reassured me that no woman has ever stayed pregnant forever. But when you are that pregnant and uncomfortable, it feels like there is no end in sight! Here is a list of reasons that you might be over pregnancy in your third trimester.

Signs You’re In Your Third Trimester and OVER IT!

1. You feel like there’s a bowling ball between your legs.

At some point at the end of your pregnancy, the baby descends into your pelvis. This may or may not feel like you have a bowling ball between your legs. It is truly the craziest feeling. You are just weeks (or days, or even hours) away from meeting your little one. And that bowling ball may be causing you to feel more “lightning crotch” — that sharp shock feeling in your crotch area from your baby placing so much pressure on the nerves in your pelvis. Ouch!

2. You can no longer eat full meals.

Your internal organs rearrange during pregnancy. Seriously! Check out a diagram.

Once the baby takes up enough room in your torso, they press into your stomach (and lungs, and bladder), and you might find yourself snacking all day because full meals leave you feeling icky. This leads me to my next point . . .

3. You have to pee every 15 minutes (or less).

As the baby starts to descend into your pelvis, they compress your bladder. You might be able to make it a few hours in the middle of the night, but during the day, the signal from your bladder to your brain is strong, and it will probably be going off quite often!

4. Wearing clothes is uncomfortable.

Even maternity clothes get too small at the very end of pregnancy! I am thankful I worked from home during pregnancy because you could not have paid me enough to put on pants!

5. You can’t sleep anymore.

Some women find it difficult to sleep in the third trimester with having to go to the bathroom constantly, heartburn and acid reflux, anxiety about labor and delivery, excitement about meeting your baby, and random aches and pains. Many people will tell you that this is just to prepare you for sleep with a newborn, but I swear I got more sleep when my son was a newborn than I did during the last few weeks of pregnancy.

6. Pelvic pain, back pain, hip pain, foot pain . . . the list goes on.

Pregnancy comes with a whole host of random aches and pains. I suffered from symphysis pubis dysfunction (SPD) during pregnancy, which is excruciating pelvic pain. Other moms get terrible backache or hip pain. Your body is carrying around so much extra weight on your torso that the aches and pains make sense, but it doesn’t make it any easier! The good news is that SPD and most of the other random aches and pains went away immediately after delivery.

7. You can no longer get off of the couch without assistance.

I am glad that there was never a camera on me while I was trying to get off the couch in my third trimester. You get all comfortable and cozy, and then bam! It’s like your bladder has a special alarm that goes off at that very moment. If you’re lucky, someone is home with you and can give you a hand getting up. If you are unlucky, you might have to roll very ungracefully off the couch since any core strength you have is just not enough to catapult your third trimester body off the couch.

8. Your breasts might be leaking.

A fact that shocked me to learn is that as early as your second trimester, your body starts producing breastmilk. Along with this, your body also might start leaking breastmilk! If you do find yourself leaking, you may want to go ahead and have some breast pads (reusable or disposable) on hand in case you have to leave the house to avoid any embarrassing situations. You also can discuss with your doctor the benefits and risks of extracting colostrum and freezing it during your third trimester.

9. Rolling over in bed is an Olympic sport.

We talked about getting on and off the couch, and rolling over in bed is just as challenging. It is recommended to sleep on your side (ideally your left side) in pregnancy, but you still have to roll over to get in and out of bed or just switch sides for comfort. Rolling over with essentially a giant watermelon inside of your stomach proves to be a bit of a challenge. Just take it slow, or you might get out of breath!

10. Walking up and down the stairs feels like you ran a marathon.

I mentioned before how your unborn baby is compressing all of your internal organs, including your lungs. I was constantly out of breath in my third trimester because my lungs were just not working at their full capacity.

11. Tying your shoes is impossible.

So is shaving your legs or putting on socks. Your belly is so large that it is tough to do anything below the waist. You might want to treat yourself to a leg wax! And hopefully, you can get away with wearing sandals or flats, or that you have a kind partner who can help you suit up if you need socks and shoes.

12. You cannot wait to meet your baby!

All of the discomfort, aches, pains, and everything else is all worth it the moment you see your sweet baby. I would dream of what they would look like, smell like, sound like, and somehow after my son was born, real life was even better than my dreams!

The third trimester . . . the final three months before baby’s arrival! Mary Alice is at the end of her pregnancy, due December 25th, and I am officially in my third trimester, 31 weeks!

We both have been experiencing a lot of different things throughout our pregnancies. We’ve already covered what to expect in the first and second trimesters on our podcast, and today we are chatting about the third trimester: what we are experiencing and what you may expect from your third trimester.

Some of these symptoms will sound familiar — hello again, first trimester symptoms! But each change should encourage you since each brings you closer to meeting your baby. Here’s what you can expect from your third trimester of pregnancy. Bonus: read our third trimester checklist

Related:

• What to Expect From Your First Trimester – Podcast Ep 39
• What to Expect From Your Second Trimester – Podcast Ep 44

Things are getting real! As baby really starts growing, you’ll want to eat a lot of high-energy food. So lots of whole-grain carbs and lots of protein-rich food. Focus on lean meats and fish, whole-grain pasta and rice, and lots of superfoods. As your baby grows, your stomach will get smaller, so you may find you want to eat smaller portions 5-6 times a day instead of 3 regular meals. Do what your body needs to do! Here are four healthy and high-energy third-trimester recipes to get you through until you cross the finish line!

High-Energy Third Trimester Recipes

Thai Chicken and Coconut Tray Bake 

There’s no cooking in this third-trimester recipe! It’s just putting things in a dish and then popping the dish in the oven. Any vegetable goes well here, and it’s all brought together by the decadent coconut milk (also a great source of calcium). Serve over rice or noodles for extra carbs.

Ingredients

• 4 chicken breasts
• 2 zucchini
• 1 onion
• 1 red and green pepper
• 1 can of coconut milk
• 1 can of chopped tomatoes
• Fresh cilantro, ground cilantro, turmeric, cumin, juice of one lime
• Whole-grain rice

Method

1. Mix the spices together with the lime juice and rub into the chicken breasts.
2. Slice the onion, zucchini, and peppers and arrange in an oven tray.
3. Pour the tomatoes and coconut milk over the vegetables and mix well. Arrange the chicken on top and cook in an oven at 350 degrees for 40 minutes.
4. Cook some whole-grain rice according to packet instructions, remove the chicken, top with cilantro, and serve.

Why is this good for mom and baby?

Roasted Lemon Salmon on a Bed of Spiced Chickpeas and Vegetables

Chickpeas are a pregnancy superfood full of protein, iron, and fiber. As well as using them to make hummus, you can add them to many different dishes to increase the nutritional value. Here they’re lightly spiced and served with a chunky piece of omega-3-rich salmon.

Ingredients

• 2 salmon fillets
• 1 can chickpeas
• 1 zucchini
• 1 red pepper
• 1 carrot
• 1 shallot
• Handful of spinach
• Juice of one lemon
• Splash of double cream
• Cumin
• Chives

Method

1. Dice the shallot and cook on low heat. Add half a teaspoon of cumin to the onions. Next, dice the carrot, zucchini, and pepper, and add to the pan in that order.
2. Place the salmon skin side up in a baking tray. Season and squeeze a little lemon juice over it, then roast for 12 minutes at 180 degrees.
3. Drain the chickpeas and add to the pan along with the spinach. Add a splash of double cream and the remaining lemon juice. Mix well.
4. Spoon the veg into a bowl. Place the salmon on top and sprinkle over with diced chives.

Why is this good for mom and baby?

Cod Loin, Pea and Cannellini Puree, Gremolata, Bacon Crumb

For this third-trimester recipe, I’ve added some mashed cannellini beans to the peas for extra fiber, folate, and protein. Plus, it makes the pea mash a bit creamier. This was another favorite recipe in our house.

Ingredients

• 2 cups peas
• 1 can cannellini beans
• 2 cod loins
• 2 slices of bacon
• 1 slice of whole-grain bread
• 1 lemon
• 2 cloves garlic
• Onion
• Parsley
• Milk, butter, olive oil

Method

1. Drizzle the cod with a little lemon juice and roast for 12 minutes at 180 degrees.
2. In a pan, cook the diced onion and garlic along with the peas, cannellini beans, a splash of milk, and a knob of butter. Cook for 5 minutes, then remove and blend into a puree.
3. Place the bacon slices in the pan used for peas and cook, then cut finely until you have a crumb.
4. To make the gremolata, whizz the whole-grain toast with a few sprigs of parsley, a little olive oil, and the zest of one lemon.
5. Plate up. Spread the pea and bean puree on a plate—top with the bacon, then fish, and then gremolata.

Why is this good for mom and baby?

Mexican Sea Bass with Wholegrain Rice, Avocado, Fresh Mango, Sweetcorn, and a Wholegrain Tortilla

This third-trimester recipe is another delicious combo of omega-3 fatty acid-rich fish, juicy fruit, and vitamin-rich avocado. I’ve served it in a wrap, so you get all the flavors in one go, but it works perfectly fine without one!

Ingredients

• 2 seabass fillets
• 1 avocado, sliced
• 1 mango, sliced
• 2 cups whole-grain rice
• Two handfuls of sweetcorn
• Cilantro
• 1 lime
• 2 whole-grain tortillas
• Butter

Method

1. Cook the rice as per packet instructions. Drain, add the sweetcorn, and set aside.
2. Cook the seabass gently in a little butter and a squeeze of lime juice. It will only take 2-3 minutes per side max. Remove from the pan.
3. Place the chopped mango and avocado on the base of a tortilla. Spoon the rice and sweetcorn over, followed by the seabass, and then top with cilantro and another squeeze of lime juice.

Why is this good for mom and baby?

Are you a first-time mom ready to navigate the nine months of pregnancy? Congratulations! This journey is unlike any other, full of excitement, nerves, and preparation . . . not to mention nausea, backaches, a growing belly, and so much more. While not all pregnancies are the same, many symptoms and emotions are.

Tips for Each Trimester of Pregnancy

Here’s an inside look at each pregnancy trimester for first-time mamas.

First Trimester

The first trimester is full of unknowns. When will my pregnancy symptoms kick in? What is my first sonogram experience going to be like? Will I start to show soon? How do I keep my pregnancy a secret? What do I need to buy in the first trimester? And the list goes on and on . . .

The good news is that you’re not alone in these feelings! All moms-to-be are going through these same thoughts and so many more. Do some research to give yourself the best understanding of what to expect throughout pregnancy. There are tons of great apps to help follow you through your pregnancy. Not only are they spot-on with symptoms and significant development milestones for baby, but they help you get excited and connect you to other mamas.

We can’t discuss the first trimester without discussing those early pregnancy symptoms. Yes, everyone’s favorite part of pregnancy: nausea, sore breasts, headaches, fatigue. And did I mention nausea? While not everyone’s experience is the same, some combination of these symptoms typically appears and has you looking forward to that 13-week mark.

Second Trimester

Speaking of the 13-week mark . . . welcome to the second trimester. Most women welcome this milestone with a growing bump and added energy! For many, your belly may be making its debut, and word of the baby’s arrival has been shared with friends, family, and possibly colleagues.

On that note, if you are a working mom-to-be, now is a good time to talk to your boss and start thinking through your plans for maternity leave. Yes, now. While it may seem far off, there’s a lot to get done before baby arrives — be sure that you know your company’s maternity leave policy, put some thought into how much time you plan to take off, and think through how your work will be managed while you are out.

So, what’s the best part about trimester number two? I found it to be the amount of growth that took place! Your baby is growing — a lot. As you near the end, they will be about 13 to 16 inches long and weigh around 2 to 3 pounds.¹ This growth brings such a fun feeling — literally! Baby will be moving, kicking, and throwing a few jabs inside. This daily movement makes everything seem so real and exciting.

Speaking of growth now is a good time to invest in maternity clothing, from staple items such as a belly band or maternity leggings to cute things you can wear to your baby shower. There are plenty of options, and prices range from affordable maternity clothes to more expensive ones to get you through the remainder of your pregnancy.

What else can you expect in the second trimester? An anatomy scan! Around the 20-week mark, your doctor will order a sonogram to ensure that baby is healthy. Not only will you get to go home and decorate your refrigerator with baby’s sonogram photos, but, at this point, you can also find out the gender. Cue the tough decisions. Do you even want to find out the gender? Should you have a gender reveal party? And what will you name the baby?

Third Trimester

Once you enter the third trimester, one thing is sure: you cannot hide your pregnancy anymore — and you shouldn’t!

The third trimester often brings with it excitement paired with nervousness. Why? Because you are getting closer and closer to meeting your sweet baby. To help you prepare, consider signing up for classes, such as a labor and delivery class, newborn care class, or breastfeeding class. The more ready you feel, the more ready you will be!

Other ways that you can prepare for baby include the following:

• Setting up and decorating your nursery
• Reading parenting books
• Doing a maternity photoshoot
• Developing a birth plan
• Enjoying your baby shower
• Packing your hospital bag or birth center bag or gathering supplies for your home birth

During this time, don’t forget to utilize one of the best resources available: your OBGYN or midwife. As you get closer to your due date, the number of appointments you attend will increase. This ensures that both mom and baby are healthy, but it also allows you to ask as many questions as you need.

What else can you expect with trimester number three? The lovely return of some familiar symptoms, paired with a few new ones — backaches, soreness, insomnia, exhaustion, lightheadedness, heartburn, and so on. While this growing list may look intimidating, keep in mind you are almost to the finish line and every symptom will be worth it!

Today is my estimated due date (EDD). I am officially 40 weeks pregnant. Where has the time gone? And why do I still not have a baby in my arms?! Sometimes, it feels like it’s taken forever to get to this point (especially this final month of pregnancy), but other times, it feels like it wasn’t that long ago when I first found out we were pregnant. And now that I have reached full term, I am reflecting on these 40 weeks of pregnancy. These nine months have taught me several key lessons about myself and motherhood. Here’s my reflection on pregnancy.

Lesson 1: A Mother’s Body Is Incredible. We Should Appreciate Them More

Society is so hard on us when it comes to our bodies because of all the altered images we’ve seen through the media. These ridiculous and often unrealistic opinions cause us to be extremely hard on ourselves about our physical appearance. “We need to be a certain size, look a certain way, never get stretch marks or have loose skin, immediately be in your pre-pregnancy clothes after birth, etc.” These thoughts are unrealistic, but why do we secretly put that pressure on ourselves? Why do we allow ourselves to fall into this trap?

We all have been self-critical about our appearance at some point, but I have to say that I have never felt more beautiful or confident in my body than during my pregnancy. This is when my hips are supposed to open and get wider. It means that I’m comfortably carrying my baby and making a good pathway for his birth. It’s when my belly is supposed to be round. I don’t need to suck in. It means I’m creating a safe “home” for our baby to grow. My breasts are supposed to get big. They are preparing the perfect food to nourish our baby and help him thrive.

Women’s Bodies Are Truly Incredible

Of course, there are moments—especially now at 40 weeks pregnant—when I can’t wait to “have my body back.” The swollen feet and legs, carpal tunnel, stretch marks, weight gain, etc., can be a lot to handle. But then I remember the miracle I am a part of and that not every woman is blessed to have this experience. And I remember that it’s all totally worth it.

Lesson 2: Learn and Practice Self-Love

Something that I’ve had to work on as I’ve approached the end of my pregnancy is self-love. Yes, I’ve never felt more confident in my body, but I haven’t loved every moment as I’ve watched it grow. (Especially when people stop to ask me if I’m sure I’m not carrying twins . . .) Like the day I realized I was getting stretch marks on my stomach. When I noticed them forming, I silently screamed in my head and began to freak out. The funny thing is I’ve always told my clients and other mothers, “Those aren’t stretch marks. They are your tiger stripes. Beauty marks. They represent the woman and mother you have grown into today and the little miracle you brought into this world.”

I truly believe this when I say this to my clients and friends, but why am I so supportive of them and their incredible bodies but not myself? Why do I let mainstream media and vanity poison my thoughts but completely defend the beauty marks of other mothers?

Truthfully, I think that it’s normal. I think we are all hardest on ourselves. It’s natural. But it’s something that we need to work on and change. We need to practice more self-love.

Reflecting on my pregnancy, I try to remind myself every day that this is a beautiful stage of life. It’s a stage that will only last for a little while with this baby. I remind myself that God and this baby chose me to be his mother, and what a blessing that is. I remind myself that I should be so thankful that my body can grow and nourish a healthy baby and mommy. And I remind myself that I am not only growing a baby but also growing into the new me. A better me. A mother to this baby. And that is pretty awesome.

Lesson 3: The Demands Will Only Get More Demanding

I don’t know about you, but during my pregnancy, I feel like I have sooo much to do to get everything right. In your third trimester, you are supposed to:

• Walk/exercise regularly
• Hydrate
• Stretch daily
• Practice relaxation techniques — listen to relaxation tracks daily
• Do Kegels
• Do perineal massage or use an e
• Take your prenatal vitamins and supplements every day
• Take gentle birth 3x a day once you hit 35 weeks
• Eat 6 dates daily
• Drink raspberry leaf tea
• Read ALL the books
• Go to yoga
• Take a good childbirth class, newborn care class, breastfeeding class, infant CPR class
• Eat healthy — stay away from sugar
• Nap when you can

It may not sound like a lot to some of you, but it takes up a huge chunk of the day. By the time I finish all these things, half of the day will be over, and I still have work to do. Because I work full-time, I feel like I’m failing at completing all of these pregnancy to-do items. This is when the guilt sets in. Now I’m afraid that if I don’t have the birth I want, it’ll be because I didn’t make the time to do all of these things every day. I might think to myself, “Maybe you didn’t try hard enough. Do enough. You don’t love your baby enough because you didn’t make the time.”

Of Course, None of That Is True

It couldn’t be farther from the truth because we all do our best at the end of the day. And when I look at the whole picture and reflect on pregnancy, I realize this is just the beginning of my new life. My new job. Being a mom. 🙂 These are the demands that baby is making now during my pregnancy, but there will be new demands that I will need to adjust to and do once baby is here. And it will be even more demanding. So this is just a warm-up! These things prepare me for what is to come and show me that life is no longer just about me, work, or what I want. Because very soon it’s about to change to:

• Breastfeeding
• Changing diapers
• Soothing baby
• Getting baby to sleep
• Giving a bath
• Wearing baby
• Pumping
• Reading to baby
• Working out with baby
• Massaging baby
• Playing with baby
• Napping when I can
• Keeping baby alive as I care for myself — eating, bathing (when possible), and staying sane

And all of this will be done on very little sleep. I will have to do this while continuing to work full-time, keeping my dogs alive, keeping my marriage strong, etc. But the good thing is I know that I am not alone. I am not the only mother with all this on her plate. And I know that I can always ask for help.

All of these demands are our new normal. Motherhood is more than a full-time job, so we must give ourselves a little grace throughout the process.

Lesson 4: Get Used to the Unsolicited Advice and Comments

During your pregnancy, you will hear everyone’s opinions about everything. I know I have. Even when I didn’t ask for it. You will hear about their pregnancies, their birth experiences (mainly bad ones), their thoughts on your pregnancy, what you should do, what you shouldn’t do, and more. Some of it is helpful, but most of it isn’t. And I have learned that these unsolicited “words of wisdom” will never stop now that I am becoming a parent. Now, I will hear all about how I should parent my child, comments about breastfeeding, bottle-feeding, sleep training, the “right way” of disciplining kids, what to do and what not to do to have a happy and successful kid, and so much more.

Depending on what that person is saying, you can either take it in and apply it or completely dismiss it altogether. It’s up to you. Just smile and nod and say, “Thank you for sharing.” I’ve been doing the same thing throughout my pregnancy. Ultimately, you know what is best for your body, birth, baby, and family. Listen to your gut and blow off the rest.

Lesson 5: The Worrying Has Only Begun

I’m currently stressing and worrying about whether I’ve done enough to grow a healthy and happy baby. “Am I eating good enough? Should I feel bad for not working out more? Should I do more squats? Eat more dates? Practice more relaxation techniques?” Every expecting mom wants to know that she has done a good job growing a healthy baby.

Then you start worrying about whether you will be a good enough mother when they get here. Will you be patient? Have you done enough research? Have you prepared yourself enough? All of this worrying can be exhausting. But here’s a little secret . . . once you’re a mother—from the moment you become pregnant—the worrying never stops. Soon, I’ll worry about whether my son is hitting his milestones, if he’s happy, healthy, safe, making friends, making the right choices, etc.

In the future, I’m sure I’ll be up at night worrying about if he is safe at a party, if he likes college, and if he is getting his heart broken. Worrying is part of the job. And if you’re worrying, it means that you’re a loving and concerned parent. And if you weren’t worrying about your child and their well-being, I’d be worried about you.

Lesson 6: Try to Be Patient and Appreciate Every Moment

Throughout my pregnancy, there was always something that I was excited about and couldn’t wait for. For example, reaching the second trimester so we could tell family and friends, finding out the gender of our baby, and now it’s waiting to meet our baby. Each milestone gets more exciting, and each one becomes more and more difficult for me to be patient. Especially when you feel like you’ve been pregnant forever and want to meet your baby sooo badly. But patience is key. Soon enough, the baby will be teaching you plenty of patience, so practicing your patience now is good.

I know there will be other things I can’t wait for in the future, like when my son first smiles, his first laugh, when he can sleep through the night, sit up, talk, and walk. But we have to stop and remember to enjoy the journey. We need to learn how to be patient and not rush through life waiting for the next milestone to happen. Not every day will be perfect—that’s for sure—but these are the moments (pregnancy and motherhood) that we will look back on fondly and sometimes miss. So enjoy every step of the way and soak it all in. Because before we know it, it will be gone in a flash.

I’m reminding myself of this now as I am 40 weeks and reflecting on pregnancy. This is the last time it will just be me and my husband—the two of us. I need to stop rushing through this stage of life and instead be patient and appreciate it for what it is. 🙂