 |  | | | � | How your little one is already putting his organs to use CONSTRUCTION ZONE Your baby's organs are becoming refined enough for him to start testing them out. The lungs are dividing and getting plenty of practice for life in the outside world. They expand and contract repeatedly - although he's not actually breathing yet, of course. Your baby also swallows the amniotic fluid through his mouth and "breathes" it in through his nose. His kidneys are regularly producing urine, which enables the fluid he has ingested to be excreted. This recycling helps his lungs, intestines, and kidneys practice their jobs of breathing, digestion, and elimination. THE SEEING EYES Your baby's eyes are busy these days. He can open and close them and look around. There isn't much to look at in his dark, watery world. Nevertheless, by 30 weeks he'll be able to coordinate his eye and body movements in response to changes in luminosity inside your womb. If a very bright light shines onto your abdomen, your baby will respond by blinking and turning away from this unfamiliar glow. HAIR TODAY, GONE TOMORROW Although your baby already has soft hair on his head, it's probably darker than his final hair colour will be, and he is likely to lose it a month or two after birth. It may then take many months for a full head of hair to finally grow. Your little one has been busily growing and now weighs about 1 kg (21/2 pounds) and measures between 35 and 38 centimetres (14 and 15 inches) long. | � | |  | | |  | | | � | How to deal with new discomforts THE UNCOMFORTABLE THIRD TRIMESTER Not long now! With only a matter of weeks left before you meet your baby, you might have to get used to some new discomforts as your body prepares for the birth. The increased weight and pressure of the baby can cause aches and pains in your upper and lower back, and there are increased demands on your pelvic area. This is the time to remind yourself as often as possible about maintaining a good posture. BREATHE EASY Your uterus is becoming larger and higher in your abdomen, and presses on your diaphragm. This means breathing can become more difficult and leave you feeling out-of-breath often. Your body is telling you to slow down, so listen and take heed. Regular resting and stretching will help you get your breath back. If you are struggling to get comfortable in bed, try sleeping in a semi-sitting position, surrounded by pillows for support. This should ease the pressure on your diaphragm. For more sleep tips, click here. GUT FEELINGS During pregnancy your entire gastrointestinal system slows down, and the muscles of the stomach and gullet relax. This allows digestive acids to flow backwards, giving you heartburn and indigestion, with symptoms including a burning sensation in your throat, sharp pains or cramping in your stomach, and an awful taste in your mouth. To relieve these problems, eat small, frequent meals and avoid fatty foods. Also, try to avoid lying down after you have eaten. Read more from Dr. Freda and Dr. Thornton about third-trimester discomforts. For general information about the final trimester, see "You're Almost There." | � | | | | � |  | � |
| | | | | | � | What to do about stretch marks THE FINAL STRETCH One of the more unwelcome side effects of pregnancy may appear over the next few weeks - the dreaded stretch marks. Our skin has several layers and the middle one (the dermis) is elastic, allowing the skin to maintain its shape when it is stretched. But if areas of skin remain distended over a long period of time, the dermis can lose its elasticity and lines of discolouration (brown or redish, eventually fading to a lighter shade of your natural skin tone) might appear where the connective fibres in the skin have broken. This is why stretch marks are so common in pregnancy. They can affect the abdomen, breasts, thighs, buttocks, and anywhere else you may be carrying extra weight ONLY SKIN DEEP Although stretch marks are unpleasant, remember that this is a purely cosmetic issue, and the good news is that, in most cases, they will fade after the birth. Stretch marks have no health implications whatsoever, and since there is little you can do to either prevent or cure them, they are really not worth worrying over. There's no harm in applying moisturiser daily to stretched areas, as this will prevent your skin getting dry and itchy, but it is unlikely to have much affect on the marks themselves. So do your best to ignore them, and concentrate on your beautiful, blossoming bump! | � | | | | � |  | � |
| | |  | | | � | Which foods are the best sources of calcium and iron MUST-HAVE MINERALS You may be taking a prenatal multi-vitamin supplement, but it's essential that you get vital vitamins and minerals from the foods you eat, too. This is especially true for calcium and iron, so it is important that you include good sources of these in your diet while you are pregnant and as long as you are nursing your baby. BONE BUILDER Calcium is a vital building block for your baby's bones and teeth and helps preserve your bone strength, too. Women need a minimum of 1,000 mg daily. In the last ten weeks of pregnancy, when your baby's bones and teeth are forming, your need for calcium increases so make sure you are getting plenty in your diet. Remember, also, that the body needs vitamin D in order to absorb and use calcium, so include foods such as eggs, fortified breakfast cereals, kippers, mackerels and other tinned fish. Your body will also naturally produce Vitamin D as a result of your exposure to sunlight. To ensure your diet contains enough calcium, include a selection of the following food servings in your regular dialy diet: they each provide 300 mg of calcium. Try to eat four servings every day. About 250 ml (9 fl.oz.) of milk or 250 grams of yoghurt 40 grams (11/2 ounces) hard cheese 40 to 60 grams (11/2 to 2 ounces) cottage cheese 350 grams of cooked, fresh green vegetables BLOOD BUILDER Iron helps create blood cells and prevents anaemia. When you're pregnant you need 30 mg of iron daily. It's good to get iron from natural sources in your diet, since iron supplements can cause constipation. However, many women need to take extra iron during pregnancy, because it can be difficult for the body to extract the necessary amount from food alone. Your midwife or GP will be able to determine if you have an iron deficiency and suggest a good pregnancy supplement. Aim for at least four servings a day of these iron-rich foods: - 125 grams of dried fruit, like apricots, raisins, or prunes (fresh prunes are good too)
- 250 grams of cooked dried beans, dried peas, or lentils
- 250 grams of dark green leafy vegetables such as spinach
- 1 slice whole-wheat bread or about 30 grams of whole-grain cereals
- about 60 grams (2 ounces) of almonds or walnuts
- about 60 grams (2 ounces) of red meat
For more information on pregnancy nutrition, read the article "Eating for Two." | � | | | | � |  | � |
| | | | | | � | Safeguarding your breastmilk EATING, DRINKING AND NURSING Nature has made it easy for you to breastfeed. Your body will produce milk on demand in response to your baby's growing needs, and just the right amount of high-quality nutrients to make this the most healthy food your little one can have. To ensure that you always have plenty of fuel for this important job, your appetite will increase and you are likely to feel more thirsty than usual. You won't have to worry about eating special foods or particular amounts while nursing because you will have automatic cues telling you when to eat and drink more. Nevertheless your body can only use what is available, so it is up to you to ensure you always eat a well-balanced diet to keep both you and your baby healthy. (For nutrition guidelines, see "Eating for Two.") KEEPING IT PURE Unfortunately, along with all the good nourishment and nutrients your body provides, bad stuff can also be passed on to your baby through breast milk. Alcohol, drugs and other unhealthy substances, can all affect your milk. The occasional glass of wine with dinner won't do any harm. And taking a paracetamol for aches and pains once in a while is fine too. But excessive amounts of alcohol and other drugs must be avoided as they can be passed on from mother to baby. NO BUTTS ABOUT IT If you were a smoker and quit when you got pregnant, don't take it up again as soon as your baby is born - especially if you plan to breastfeed. Nicotine and other toxins will be passed to your baby through your milk. You will also be putting your baby's health at risk through second-hand smoke. Passive smoking is extremely dangerous, so stay smoke-free-for both of you! To learn more about nursing your baby, read "Breastfeeding Basics." | � | | | | � |  | � |
| | |  | | | � | Looking after your relationship TAKE TIME-IN Some men prepare for a baby by starting new projects (home-improvements to provide more room, or fixing up the new nursery). Others may opt for racking up overtime at work to save up for the new arrival. These are all honourable endeavours, but don't get carried away. Remember that your partner needs a lot of attention right now, and may be feeling overwhelmed or even isolated now that the pregnancy is in its final weeks. Take some time out to simply be together. Sometimes the best thing to do absolutely nothing - just enjoy each other's company and have a cuddle! Click here for more tips on becoming a father. | � | | | | | | | | � | Let others share the magic SHARED MEMORIES Being pregnant is a very personal experience that turns your focus in on yourself. It can be hard for others - your partner and other family members - to know what you are going through and to feel part of the whole process. So remember to find ways to share the magic of the pregnancy with the people you love. PRECIOUS MOMENTS Enjoy marveling over the baby's scan photos with your partner, family members and close friends, and let them place a hand on your tummy to feel your baby's kicks. Was that a foot or a little hand? Is that the head you can feel or the baby's bottom? Talk about the special things you have discovered about your baby (when he moves the most, for instance, how he reacts to special sounds). Discuss possible names, guess at hair-colour, and have fun imagining who the baby will look like. And remember, other mothers including yours, will love to reminisce about their own pregnancy experience with you. | � | | | | � |  | � |
| | |  | | | � | Treasure the memory PRESERVING YOUR PREGNANCY The end of the pregnancy is in sight and you're probably wishing the days away. At this point, you might want to spend a little time chronicling your pregnancy experience by taking some pictures or making a home video. Try writing down your thoughts and feelings about being pregnant. Create memories for the future so you can look back on the past few months and remember how they differed and what made these final weeks with your baby still inside you so special. | � | | | |  |  | |  | To stop your subscription to Pampers newsletter and prevent further communication from Pampers in any form, please send an email to unsubscribe-ctg0aice2aag5kfrmbkckbf6rq3fapha@email.uk.pampers.com
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