The third trimester of pregnancy, spanning from week 28 until birth, is a period of anticipation and preparation as you get ready to welcome a new addition to your family. To navigate this final phase confidently and support a healthy labour and delivery, you’ll need to prioritise certain health and self-care activities.
Here we look at some key steps that can help you and your baby continue to thrive, especially if you also have other responsibilities like work or children, so you can enjoy the final stage of pregnancy.
It’s crucial to attend all your regular prenatal appointments during the third trimester. These check-ups allow healthcare professionals to monitor your health and the baby’s growth, identify any potential complications, and provide necessary guidance and support. Be open and honest with your healthcare team; ask questions and tell them about any concerns you may have.
A balanced and nutrient-rich diet will support the baby’s rapid growth and development during the third trimester. Prioritise foods that are rich in essential nutrients, especially protein, iron, calcium, folic acid, and omega-3 fatty acids. Stay hydrated by drinking plenty of water throughout the day, and include hydrating foods like fruits and vegetables in your meals. If you are not sure you’re eating well enough, think about consulting a dietitian to check whether your diet meets your specific needs. For more information visit the Trimester 3 Nutrition collection.
As your body undergoes significant changes to prepare for childbirth, rest and adequate sleep become even more important. Listen to your body’s cues and allow yourself to rest when you need to. Think about ways to get better-quality sleep. This could involve establishing a relaxing bedtime routine, creating a comfortable sleep environment, and practising relaxation techniques like deep breathing or meditation.
For more information on relaxing and sleeping well, read the article on Rest and sleep.
Although you may need to adjust the intensity and duration of exercise in your third trimester, it’s important to stay active for overall health and wellbeing. Engage in gentle exercises such as walking, swimming, prenatal yoga, or low-impact aerobics, as recommended by your healthcare team. Regular physical activity can help to relieve discomfort, improve circulation, and prepare your body for labour and delivery. Take a look at our advice on exercising in trimester 3.
This is the ideal time to focus on educating yourself about childbirth, breastfeeding, and newborn care. Attend childbirth classes, complete this programme, and seek out other reliable resources to help you feel informed and empowered. Discuss your birth preferences and options with your healthcare team, and consider creating a birth plan that reflects your preferences and priorities for labour and delivery. For more information read the articles on labour and birth preparation.
Pregnancy can bring about a range of emotions, from excitement and joy to anxiety and apprehension. Wherever possible, boost your own emotional and mental wellbeing by asking loved ones and friends for support, joining prenatal support groups, and practising self-care activities to improve relaxation and relieve stress. You could also try mindfulness techniques or journaling, or seek professional counselling support if needed. For more information see the mental wellbeing collection.
Take time to prepare emotionally and practically for the new arrival. If you’re in a relationship, discuss parenting expectations and responsibilities with your partner, go to parenting classes or workshops together, and decide how you want to manage childcare and support systems post-birth. Think about this phase as an opportunity to bond with your partner and talk about the kind of parents you aspire to be. For more on this, read the article about navigating parenthood together.
Follow the link below for more advice and information about what to expect week by week.
NHS—Week-by-week guidance
