You are 32 Weeks Exactly 56 days to go…
The best way to make sure you get enough sleep is to find ways to slow down mentally and relax.
Your baby today
The blood flow in the umbilical cord is highlighted in this
image. The colors show the direction of flow. The smaller umbilical
arteries that carry blood toward the placenta are seen in blue as they
wrap around the more central umbilical vein (in red).
You may find that you’re having difficulty sleeping,
partly because your belly makes it uncomfortable to lie down in certain
positions, but also because you have lots to think about at the moment.
Try to take some time out with your partner each evening relaxing and
bonding together with your belly. Even spending 10 minutes doing nothing
except focusing on yourself, your body, your partner, and your baby can
be invigorating and rejuvenating.
Get yourself in a
comfortable position, and try to focus inward on your body, turning your
mind away from all your external worries. First focus on slowing down
your breathing. Then turn your thoughts to a place and a time when you
felt relaxed and happy—for example, when you were on vacation, walking
on the beach. Next focus on clenching and then relaxing each set of
muscles in turn, or imagine a ball of heat passing slowly through your
limbs and body making them feel warm, heavy, and relaxed.
You might want to
involve your partner, perhaps he could sit with you with his hands or
head on your belly and try to adjust his breathing so it’s in sync with
yours. Just lying next to your partner, even without talking, can relax
you and bring you close together.
Dressing for exercise
In this last trimester, dressing appropriately for exercise can make all the difference to your activities and the way that you feel.
During pregnancy
it is possible to look good in your workout clothes, while still
supporting your belly and your breasts. Ensure you wear the correct size
clothes—trying to squeeze into a size you outgrew three months ago will
be uncomfortable and restricting.
There are some
great pregnancy exercise clothes on the market, which are cut well and
have ample room for your belly. If, however, you’d rather cover up while
you’re exercising, just wear a large T-shirt and baggy athletic pants
or loose-fitting shorts. Wear whatever makes you feel confident and
comfortable.
There are some good
support belts available, which may make your cardiovascular exercise
that much more comfortable. If you’re carrying twins or more this will
be even more of a welcome addition to your workout wardrobe. Most of the
support belts are made from elasticized fabric with Velcro fastenings
that can be adjusted to suit your belly size. These belts, available at
many maternity stores, are inexpensive and can help ease back pain, too.
Your breasts
will need additional support by this stage of pregnancy, but especially
when you’re exercising. A well-fitting sports bra is vital for any
activity as the delicate breast tissue can weaken due to the increased
pressure of your larger and heavier breasts. If your breasts are very
large, and you feel they’re unsupported by just wearing a sports bra,
try wearing it on top of your usual bra.
Your 33rd Week
All prospective moms,
and not just first-timers, find it difficult to envisage the future
after the arrival of the baby. The imaginings, dreams, and hopes of the
last few months are about to become realities—which may be very
different from what you expect. You may find that it helps to
concentrate on practical matters, such as the birth celebrations and
future child care. You could make plans for recovering your
pre-pregnancy figure. The belly won’t be with you forever, even if it
feels like it!
NOTE
It’s hard to imagine how life will be with a new baby
You are 32 Weeks and 1 Day 55 days to go…
If you feel you have
little control over your own body, it’s natural to think your figure
will never be normal again—but it will!
Your baby today
In this image the hands are folded over beneath the chin and
there’s a foot up by the mouth and nose. It can look as if your baby is
quite a contortionist but because he is still quite skinny, the joints
allow for a great deal of flexibility.
At this stage of the third trimester,
you’ll still be gaining 1–2 lb (0.5–1 kg) per week but weight gain
tends to slow down in the last few weeks of pregnancy. By now, your
belly will have stretched and your belly button may have popped out—this
can be quite protruding and may be seen through your clothes (see Protruding navel).
You may have developed a linea nigra in your second trimester, a dark
line of pigmentation down the center of your abdomen .
Like most women you are
probably happy and excited about having a baby but a little concerned
about getting your figure back after the birth. Some women get quite
upset at the thought that their abdomens may not return to their
previous shape, and this is completely normal. Rest assured that with a
bit of hard work and exercise and the continuation of your healthy
pregnancy diet after the birth, your figure can return to its
pre-pregnancy state and your belly button should pop back to its normal
shape of its own accord. The key is to remember it will take a bit of
time: it did, after all, take nine months to gain the weight.
… Doctor
| Q: |
I want to work right up to the birth—is that allowed?
|
| A: |
Yes. Many women do, so they don’t waste any maternity leave
before baby. Check with your doctor to make sure it’s okay for you.
Think carefully before making this decision. Late pregnancy can be
extremely tiring and, if your job is mentally and/or physically taxing,
it may be better to begin your leave before your due date. You will also
need time to prepare for the arrival of your baby.
|
… Nutrition
Fabulous fiber
Fiber is very important
in the third trimester, since it will help your digestive system work
more efficiently. Dietary fiber—the indigestible part of plant foods—is
the best natural way to keep the bowels regular. Most pregnant women who
eat a diet based upon whole grains, fruits, and vegetables, are likely
to be getting enough fiber.
Pregnant women should
aim for 1 oz (25 g) of fiber daily. To give a sense of what it takes to
achieve this, there are around 3 g in a medium avocado or banana, or a
serving of broccoli, blueberries, brown rice, or beans. Eating three or
four servings of fruit a day, vegetables with your meals, and eating
whole-grain breads and brown rice will provide plenty.
Fiber makes you feel
fuller sooner and longer, and can help to prevent overeating and excess
weight gain. It also contributes to the management of diabetes, lowers
cholesterol, and decreases the risk of heart disease.
A diet rich in foods containing
fiber is good for health at any time of life but especially during
these three months to relieve common symptoms such as constipation.
Snack on whole-grain breads and cereals.
