Introduction
The best way to take care of your baby is to take care of yourself. These last few months of pregnancy can seem very long.
On this page, you’ll find information about the types of physical activity, stress relief, prenatal tests, and dental care that can help you and your baby stay healthy and comfortable.
Healthy body and mind
- Healthy eating and active living
- Perineal massage
- Dental care
In this Section:
The best way to take care of your baby is to take care of yourself. These last few months of pregnancy can seem very long. You may not be able to do the things you’re used to doing, like tying your shoelaces. You may also find that you do not have much energy. This is nature’s way of slowing you down and helping you save up energy for your baby’s birth.
“When I had discomforts the best thing was to get some fresh air and go for a walk.”
~Thy, expectant mom
Healthy eating and active living
Take time for yourself every day to do the things you enjoy doing. Do some gentle activity like walking, gardening, snowshoeing or swimming. Sit with your feet up to relax or take a nap.
You’ll continue to gain weight during your third trimester. Keep track of your weight gain and talk with your health care provider about your weight gain goals. Learn more about healthy weight gain.
During the third trimester, you’ll need a little more food to support the growth of your baby. You’ll need about 450 extra calories each day for a healthy weight gain. Choose a variety of healthy foods and keep taking your multivitamin every day. Find snack ideas and learn more about important vitamins and minerals.
Physical activity helps your body stay healthy and can help reduce the physical discomforts you may be feeling. It can also help reduce the stress and anxiety you may sometimes feel. Being active can be as simple as going for a walk every day. Physically active people tend to have fewer symptoms such as backaches, swelling, leg cramps and shortness of breath.
You can stay physically active as long as your health care provider doesn’t have any concerns. If you become uncomfortable, change what you’re doing or reduce how long and how intensely you do it. Find ideas and tips for being physically active.
Your centre of gravity changes during pregnancy and you may notice that you lose your balance more easily. Watch your step, especially when exercising and wear supportive footwear.
Things to keep in mind at this stage in your pregnancy:
- Choose activities with a lower risk of falling, like stationary biking, walking, swimming or pool exercises.
- Stick with gentle stretches so you do not overstretch or have pain.
- Listen to your body and give yourself permission to rest.
- Do not hold your breath at any time while you’re exercising.
“Resting was big, taking warm baths, eating well, and staying hydrated. Knowing that it eventually ends was helpful, too!”
~Amanda, mom of one child
Walk on
Keep walking on your own or with others—it’s good for you and your baby!
Perineal massage
One of the ways you can prepare your body for labour and birth is to massage the area between the vagina and anus (perineum), starting at 35 weeks. Massaging and stretching the perineum 5 times a week may:
- Soften and stretch the opening of the vagina
- Decrease the need for an episiotomy if it’s your first vaginal birth
- Prevent tearing of the tissue so you will not need stitches
- Let you feel the same type of pressure or stretching that you’ll feel when you give birth
If you decide to do perineal massage, talk with your health care provider before you begin.
To learn more about perineal massage, visit MyHealth.Alberta.ca – Perineal Massage Before Labour.
Dental care
You can have dental treatments in the third trimester. Your dentist will talk with you about the risks and benefits. If you’re having dental treatments, you’ll need to adjust how you sit in the dental chair. If possible, lie on your side in the chair or use a cushion to help you tilt on your left side so your baby is not pressing on your back. You may need to ask for a break during the dental treatment. Practice good mouth care and have your teeth cared for as needed.
Mental health
- Mixed emotions
- If you're a partner
- Things you can both do
In this Section:
Mixed emotions
Your third trimester may bring about different feelings. Having mixed emotions is common as the reality of being a parent draws near. You may be looking forward to the end of your pregnancy so you can finally see and hold your baby and get some relief if you’re having any discomforts. You may also:
- worry about your health or your baby’s well-being
- feel protective of your baby
- think and worry about labour and birth
- think of your own parents and how they parented you
- think about life changes and having more responsibility
- worry about upcoming maternity leave and finances, or job-related responsibilities before you start maternity leave
- feel sad that the pregnancy is ending
Call Health Link at 811 or your health care provider if you or your partner feels depressed or anxious. Learn more about symptoms of depression and anxiety.
If you're a partner
The time is getting closer for you too. You may find that you share some of the same emotions, symptoms and behaviours as your partner.
While you may be excited about holding your baby for the first time, you may also be worried about your partner’s and baby’s health, your role during labour and birth, and having more responsibilities.
Other things you may be thinking about are when to go to the birth centre or cutting the umbilical cord. Talk to each other and take the time to do things to relieve stress and deal with your changing emotions.
Things you can both do
Here are some things you can both do to relieve stress and deal with changing emotions:
- Talk about any fears that you may have with your partner. Talking about your fears will not make them more real or likely to happen.
- Learn about pregnancy and parenting and go to prenatal classes. Visit ahs.ca/prenatal to find a list of prenatal classes available in your area.
- Find support from family, friends and others in the community.
- Practice installing the car seat.
- Do something special just for you or with your partner.
- Talk with other expectant parents.
- Plan some special time with your partner and your other children if you have them.
- Drive to your birth centre together to make sure you know how to get there and how long it will take.
It's never too late
If alcohol, tobacco, cannabis or other drugs are part of you and your partner’s life, encourage each other to cut down and quit.
Healthy sexuality
In the third trimester, it’s common to feel tired because you’re not sleeping as well. You may also feel uncomfortable and bulky which can affect your sexual desire. The kinds of things that excite and please both of you may also change. Trying different positions may help you to find ones that are comfortable and pleasurable for both of you. You can try lying on your side, being more upright, or sitting on top during sex. Tell each other what you’re feeling, what works and what doesn’t work.
Prenatal care
- Prenatal checkups
- Routine tests
- Assessing your baby's well-being
In this Section:
Prenatal checkups
Your health care provider will let you know how often they’d like to see you during the third trimester. At these visits, your health care provider will usually:
- Check your weight and blood pressure.
- Feel your baby through your abdomen.
- Measure your fundal height to check your baby’s growth.
- Listen to your baby’s heartbeat.
- Check for swelling in your hands and feet.
- Talk about your baby’s movements.
Your health care provider may also do a pelvic exam to see if your cervix has begun to thin or open.
Pertussis (whooping cough) vaccine (Tdap)
The Tdap vaccine is recommended in every pregnancy to provide early protection to your baby during the first few months of life, especially against whooping cough. Immunization is recommended between 27–32 weeks of pregnancy, because this is the best time to transfer immunity to your baby. If you are outside of this time frame, talk with your health care providers about when you should get this vaccine. Call your community or public health centre to book your immunization appointment. The Tdap vaccine may also be available from your pharmacist.
To find a community or public health centre near you, or to learn about other locations where you can get the Tdap vaccine, call Health Link at 811 or visit Alberta Health Services – Book an immunization appointment.
Routine tests
Your health care provider will want to do some routine tests and may recommend other tests to check your health and your baby’s health. They will talk with you about these tests and answer your questions.
Group B Streptococcus (Group B Strep)
When you’re 36 weeks pregnant, your health care provider will test you for a bacteria known as Group B Strep. A swab of your vaginal and perineal area will be taken or you’ll give a urine sample. Group B Strep is not an STI. For many pregnant individuals, this group of bacteria is normal for their vagina and usually doesn’t cause them any problems. However, the bacteria can be passed to your baby during labour. If you test positive, you’ll be given antibiotics while you’re in labour to prevent your baby from becoming sick.
Assessing your baby's well-being
Fetal movement count
You’ll be feeling your baby’s movements—stretches, kicks and rolls—every day. Some babies are more active than others. All babies have times that they sleep and so they are not as active. You’ll get to know your baby’s movements and routines. Counting your baby’s movements is an easy way to tell your baby is doing well.
When you’re around 30 weeks pregnant, your health care provider may ask you to start counting your baby’s movements and write them down. You’ll be given a chart and shown how to fill it in.
A fetal movement count is the number of times you feel your baby move in 2 hours. You should feel your baby move at least 6 times. If not, it can be a sign that they are not getting enough oxygen through the placenta.
To do a fetal movement count:
- Count movements at the same time every day—pick a time when your baby is usually active.
- Get into a comfortable position lying on your side or sitting.
- Place one or both of your hands on your abdomen.
- Count each time your baby moves.
- Once your baby has moved 6 times within 2 hours, you can stop counting. If you do not feel 6 movements within 2 hours, go to your birth centre.
Babies should not stop moving at the end of the pregnancy or when labour begins. Trust your instincts. Go to your birth centre right away if you notice that your baby is not moving as much or if your baby’s movements have changed. If you normally count 6 movements within 30 minutes and then you notice that it’s taking two hours to record 6 movements, that is a change in your baby’s movement pattern.
Go to your birth centre NOW if you do not feel 6 movements in 2 hours or if you’re worried about a change in your baby’s movements.
Fetal well-being ultrasound (biophysical profile)
This ultrasound may be done if your baby’s health needs to be checked or if there are concerns about your pregnancy. It measures:
- your baby’s movements
- your baby’s breathing movements
- the muscle tone of your baby’s arms and legs
- the amount of amniotic fluid
Non-stress test (NST)
This test may be done if you’re past your due date or in the 1–2 months before your due date if your health care provider has concerns about your pregnancy. To check your baby’s health, a monitor is placed on your abdomen to monitor your baby’s heart rate and movements. Babies are the same as us— their heartbeat goes up when they move or are active.