Your Nutrients of This Week¹

How Much Should You Eat and When

• If certain foods or eating past a certain time prompt bloating, heartburn, or other uncomfortable symptoms, temporarily try to do without. After your baby’s birth, you can reintroduce old favourites back into your diet.
• Be sure even your small meals include a balance of nutrients to fuel both you and your baby.

Your Wellness Tips This Week

During the 33rd or 34th week of pregnancy, you probably have a prenatal doctor visit every two weeks.

• At this visit or the next, your doctor might begin to examine your baby’s position for birth.
• You might have one more appointment before you begin weekly visits.

It’s Time To Check It Out²

• It’s a good time to pre-register at your hospital or birthing center.
• Filling out paperwork will be much easier now than when you’re in labour!
• Take a look now to take away some of the unknown.
• If you already haven’t toured the birthing facilities as part of your childbirth classes, ask to see a birthing or labour and delivery room.
• Clarify where you need to check in and where your partner needs to park, leaving two less worries when the big day arrives!
• Find out what you can bring to help pass the time, whether it’s a few DVDs or your laptop.

Your Baby's Development at Week 33³

The 33rd week of pregnancy and the four weeks that follow mark a time of astounding growth as your baby reaches her ultimate birth weight.

• She weighs about 2 kg and might grow a 2.5 cm in length this week alone! She’s grown to about 30.5 cm from crown to rump, or about the length of an average pumpkin.
• Your baby continues to gain weight rapidly — about 0.2 kg a week.
• The pupils of her eyes can now adjust to bright or dim light, just like yours.
• Her lungs continue to develop, but her skull remains flexible.
•  Your amniotic fluid has reached its maximum level now — there’s simply no more room! With less fluid to cushion them, your baby’s kicks might feel a bit uncomfortable.

Your Changing Body at Week 33^3,4

When you’re 33 weeks pregnant and in the weeks to come, your body prepares for the upcoming labour and delivery.

• The milk-producing glands in your breasts grow larger, increasing your breasts’ overall size. Tiny, oil-producing glands that moisturise the area around your nipples might be more noticeable.
• Your muscles are probably sore all over from carrying your almost full- grown baby!
• Your growing baby might be making it more difficult for you to sleep. See tips for getting some shut-eye.
• You’re likely to feel practice contractions or false labour pains (Braxton- Hicks) soon.
• You probably will continue to gain about 0.5 kg a week during the 33rd week of pregnancy and the next several weeks.

Nervous About Labour?⁵
You’re probably thinking about labour and delivery right now. It’s natural for you to feel excited as well as anxious. During your 33rd week of pregnancy, try these tips to prepare:

• Educate yourself. Childbirth classes offer valuable insights about what to expect.
• Talk to women with positive birth experiences about labour techniques that worked for them.
• Discuss questions or worries with your doctor.
• Make a plan, but remain flexible about your birthing preferences and pain- relief options.

If you notice any of the signs of  preterm labour during the 33rd week of pregnancy and the weeks to come, contact your doctor.

Leg Cramping
Sharp, painful cramps in your calves might be bothersome at night. To lessen leg cramps during your 33rd week of pregnancy, try these tips:

• Stretch before bed.
• Straighten your leg and flex your foot toward your body, keeping your heel down and toes up.
• Bend your entire foot instead of pointing your toe.
• Massage your calf in long, downward strokes if spasms wake you.

What Is Keeping You Awake⁶
When you’re 33 weeks pregnant, finding a comfortable sleeping position to get the restful sleep you need isn’t always easy. With all of your body’s physical and emotional changes, it’s no wonder.

• Hormonal changes, heartburn, pressure on your bladder, and a baby who’s growing larger by the minute all can add to the challenge of getting a full night’s sleep.
• You might find it hard to relax or clear your mind with soaring emotions, excitement, and even worries.

Here are some Simple Solutions For A Restful Night

• Try winding down for the night a little earlier with a short, warm bath or relaxation exercises from your childbirth classes.
• Keep a comfortable temperature in your dark and quiet room.
• Limit late-evening liquids.
• Exercise regularly but not within several hours of going to bed.
• Vote’s in! When you’re 33 weeks pregnant, women agree on a comfortable sleeping position: Try lying on your right or left side with your legs and knees bent. This takes the pressure off your primary veins in your legs and your lower back.
• Pile up the pillows! Use one pillow to support your belly and another between your calves to support your upper leg. Try placing another small pillow or rolled blanket in the small of your back to relieve pressure from the hip you’re lying on.
• If you’re not sleeping, consider getting up and listening to music, reading, or writing until you’re ready to try again.
• If you really need to catch up on rest, take a short nap during the day, but try to keep the nap from interfering with your regular nighttime rest.

References:

¹ Diet in Pregnancy. Your guide to third trimester nutrition. Available [Online] at: https://dietinpregnancy.co.uk/pregnancy/third-trimester-nutrition/. Accessed on 29 August 2023.
² What to expect. 12 Ways You Can Prepare for Labor. Available [Online] at: https://www.whattoexpect.com/pregnancy/labor-and-delivery/preparing.aspx. Accessed on 29 August 2023.
³ What to expect. 33 Weeks Pregnant. Available [Online] at: https://www.whattoexpect.com/pregnancy/week-by-week/week-33.aspx. Accessed on 29 August 2023.
⁴ Healthline. Breast Changes in Pregnancy: What to Expect. Available [Online] at: https://www.healthline.com/health/pregnancy/pregnant-breast. Accessed on 29 August 2023.
⁵ What to expect. How to Manage the Most Common Labor Fears. Available [Online] at: https://www.whattoexpect.com/pregnancy/labor-fears/. Accessed on 29 August 2023.
⁶ Hashmi A et al. Pakistan journal of medical sciences. 2016;32(4): 1030–1037. doi.org/10.12669/pjms.324.10421
* Comparison among all maternal milk in Singapore as of January 2022, as declared on the label.

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