Well, you've made it! You are finally in the final stretch of pregnancy, the 3rd trimester. Ideally, up to this point, you have been able to enjoy the 2nd trimester. You are no longer sick and exhausted like you were in the early days of pregnancy, but you are not quite as large and uncomfortable as you feel now. The 2nd trimester is where it is. But now you are here, in the 3rd trimester, probably feeling a little like you are about to burst, maybe not sleeping as well as you used to, peeing a lot more frequently than ever before, and oh yeah, that exhaustion is likely rearing its ugly head once again.
These are just some of the common complaints of the 3rd trimester but not necessarily the only ones. Things like heartburn, body aches, Braxton hicks, and even morning sickness are typical parts of my conversations with clients who have entered their 3rd trimester. The good news is that you are not alone, and there are some things that we can do to help make the 3rd trimester a more comfortable place.
Food
The first thing that I always talk with clients about in the third trimester is food. This is a great time to pack protein and iron-rich foods. You will likely need a lot of carbohydrates to sustain your energy levels throughout the day. If your stomach is feeling smaller and big meals are no longer something you can tolerate, doing 5-7 small protein-packed meals throughout the day is a great way to combat that while still getting the nutrients your body desperately needs.
Movement
Even though you are tired and feel as round as a basketball, the movement of your body is another key player in making the end of pregnancy more comfortable. If you have been working out your entire pregnancy, keep on it with slight modifications depending on how your body feels that day. But if you haven't been as on top of things as you would like, it is still a good time to incorporate daily walks, yoga, or stretching into your movement routine.
I recommend doing some cardio for 30-60 minutes a day, which will get your heart pumping and help prevent abnormal blood sugar levels and rising blood pressure levels. Stretching also does so much good for the body as things continue to shift and take on entirely new weight. Do what you can and listen to your body; this is not the time to push things, as that can lead to contractions and preterm labor, but finding the balance of working your body and doing nothing at all is a good thing to figure out.
Body Work
Along with moving your body, I also highly recommend getting body work done. This might look like a prenatal massage, chiropractic care, foot zoning, or something else altogether. Whatever feels good, do that. If your bones are feeling out of place, a chiropractor is a great place to start, but if it's muscles, then I highly recommend a good massage. Either way, pampering yourself in the last days and weeks of pregnancy is not only a recommendation but something I highly encourage. After all, you are growing into a human, and your body deserves some love.
Sleep
If sleep is becoming difficult, there are a few things that you can try to get more comfortable. The first is a lot of pillows or an adorable pregnancy pillow. You would be surprised how much pillow support can make or break a good night's rest. If you need to steal from a partner, do it. You are growing a whole human; steal the pillows. Suppose you are dealing with heartburn when you are trying to rest. In that case, you can try limiting how late you eat into the evening, avoiding trigger foods, and if all else fails, doing a shot of water with 1/4 tsp of baking soda to immediately calm the burn and give you some much-needed sleep.
On the other hand, if you are dealing with nausea or vomiting, keeping a bedside snack that you can eat every time you get up to pee at night might be the better solution. And if frequent urinating keeps you up, trying to get most of your hydration in during the earlier parts of the day and less during the evening and night could help in a big way. With all of this said, sometimes the sleep won't come. In these scenarios, I recommend talking to your boss about coming in later to work in the mornings or leaving earlier in the afternoon to get home and grab a nap before the kids come home from school or the evening routine begins. This is good practice for postpartum, even if it feels like quite an inconvenience.
Rest
Lastly, I recommend doing less. I know you want to nest and get the home and baby bag ready, and everything has been procrastinated now, but trust me, resting is an integral part of trimester three. These are the last days and months of your pregnancy, and because of that, they help prepare you for the immediate postpartum. If you are getting a lot of Braxton Hicks or cramping, your body is telling you to slow down. Sit down. Lay down. Just stop doing all the things you are doing. Sometimes, we need to take on fewer hours at work; other times, we must stop carrying the toddlers everywhere they want.
Whatever your body asks you to slow down with, now is the time to listen. Remember that our bodies tell us in even more annoying and direct ways when we don't listen. Also, remember that our bodies don't typically go into labor if they are exhausted; rest is labor prep, so accept it. Listening to your body and advocating for your needs are big lessons in the last trimester of pregnancy. You can trust your body and your baby even if the things it tells you seem foreign.
I always love to remind my clients that these may be some of the last kicks and movements they feel from the inside out, so I embrace them. Take the bump selfie in the mirror, get the maternity photos, and embrace these last days. Go on dates with your partner, and set aside one-on-one time with your kiddos. Taking care of yourself mentally also helps with the discomforts of the 3rd trimester, so do the things that bring you joy and peace. The days feel long sometimes, but they will be gone before you know it. Embrace and welcome them and the lessons they have come to bring you.
