What Foods Should You Increase or Avoid?
As your delivery day draws near, to support both your body and your unborn child, you must concentrate on nutrition and healthy ingredients. Avoid certain ingredients that could harm your health and place an emphasis on nutrients that benefit you both.
Here’s what you should concentrate on:
- Iron: helps a baby’s development and prevents anemia. Red meat, beans, nuts, fish, dark leafy greens, lentils, and peas are all good sources of iron.
- Calcium: Vital for the bones of the mother and child. Milk, yogurt, cheese, fortified plant-based milk, and leafy greens are rich in calcium.
- Water: helps prevent dehydration, which can contribute to fatigue and other discomforts.
- Prenatal vitamins: Take as directed by your doctor.
At the same time, reduce your intake of:
- Sodium (salt): Too much can cause swelling and raise your blood pressure.
- Processed or packaged foods.
What happens to your body at week 31?
Your uterus has risen roughly 10 cm above your belly button at this point in your pregnancy. When you stand up straight, you might not be able to see your feet.
Additionally, you might encounter:
- Breathlessness is caused by the uterus pressing on your diaphragm and lungs.
- Weight gain: By this point, gaining 9–12 kg is typical. It might be closer to 19 kg if you are carrying twins.
You may notice colostrum dripping from your breasts. Use nursing pads inside your bra to absorb any leaks if it annoys you during the day.
Urine leakage during coughing, sneezing, or laughing is also typical, as a result of the additional pressure from the expanding uterus and hormonal effects on your pelvic muscles.
To control this: Perform Kegel exercises on a regular basis to strengthen your pelvic floor.
After delivery, leakage usually gets better, but for some people, it might last a short while.
Tips for Week 31
Make sure that your workplace is secure during this delicate time if you’re employed. You are entitled to certain rights at work during pregnancy:
- Request a workplace risk assessment to confirm your environment is safe for both you and your baby.
- Avoid lifting heavy objects.
- Take additional breaks and sit when needed.
- You have the right to attend prenatal appointments during paid work hours.
It’s better to limit sugar during pregnancy, but before using sugar substitutes, talk to your doctor. In general, moderation is key, and sometimes a small amount of real sugar is safer and simpler.
Here’s a quick guide:
- Sucralose: Considered safe during pregnancy; can be used in tea or coffee.
- Aspartame: Medical opinions are mixed. It’s best to limit use or choose a different sweetener.
- Saccharin: Passes through the placenta and lingers in the baby’s body. Best avoided during pregnancy.
- Xylitol: A sugar alcohol found in fruits and vegetables. Safe in moderate amounts.
- Stevia: Generally recognized as safe, but not enough research confirms it’s safe during pregnancy. Ask your doctor before using.