11 Weeks Pregnant

Baby’s Development

Fetus ~4.1 cm (fig), weight ~7 g [1]. Diaphragm begins contracting — baby “breathes” amniotic fluid in/out, building respiratory muscles. Vocal cords form. Taste buds appear (lips, tongue, palate). Tooth buds harden. Bones begin ossifying (visible on ultrasound). Skin is transparent — blood vessels visible. Head is still ~50% of body length. Fingers/toes no longer webbed. Genitalia differentiating internally (ovaries or testes forming), but external still ambiguous until ~week 12-14. Movement more active — stretching, rolling, hiccupping. Reflexes present (palmar grasp, plantar) [2].

Pregnancy Symptoms

hCG may be plateauing — nausea often starting to ease, but still present. Symptoms: fatigue (improving), breast tenderness, frequent urination (may ease as uterus rises), heartburn, bloating, mood swings, headaches, possible food aversions. Uterus moving up out of pelvis — relieves some bladder pressure. Lightheadedness possible (BP drops as blood vessels dilate) [2].

Body Changes

Uterus ~size of a grapefruit, felt above pubic bone. Blood volume +30-50%. Heart output +30-50%. Skin: hair thicker, nails grow faster, “pregnancy glow” (vasodilation + oil). Visible veins. Heartburn (progesterone relaxes esophageal sphincter). Hair shedding slows. Some get leg cramps [2].

Tips for Week 11

• NT scan this week or next (11w0d to 13w6d window) — measures fluid at back of fetal neck. Combined with blood test (free beta-hCG, PAPP-A) for first-trimester screening. Combined detection rate for T21 ~85-90% [1].
• Eat for performance/recovery — if still running, focus on carbs + protein. Pre/post workout: dates, banana + nut butter, Greek yogurt + berries.
• Strengthen pelvic floor — Kegels 3 sets of 10, 3x/day. Consider prenatal yoga.
• Update wardrobe baseline: leggings, looser tops, supportive bra (sports + regular). Don’t buy full maternity yet, but replace non-stretch items.

Things To Do (Checklist)

• Get NT scan + first-trimester blood work
• Discuss NIPT results if done in week 10
• Continue prenatal vitamin + iron-rich foods
• Add prenatal yoga or pelvic floor exercises
• If still running: focus on fueling + recovery

Frequently Asked Questions

Q: Is my NT measurement normal? A: Normal < 3 mm. > 3 mm = increased risk for T21, T18, heart defects. Combines with blood test for risk score. Follow up with NIPT or amnio if needed [1].

Q: My hair and nails are growing fast — normal? A: Yes, estrogen extends anagen (growth) phase. Enjoy, but will revert post-delivery [2].

Q: When can I feel the baby move? A: First-time moms: 18-22 weeks. Earlier in subsequent pregnancies (16-18 wk). “Quickening” feels like flutters, gas, bubbles [2].

For Dads

• Be at the NT scan — combined with NIPT results, this is the “high information” moment of first trimester. Ask about screening vs. diagnostic; have a plan if results are unexpected.
• Be the “no pressure” partner on the half marathon or post-race decisions — running is identity. If she wants to defer or skip, support. If she wants to push, fuel the plan.
• Update the shared note app weekly — questions for next visit, to-dos, grocery items. Reduce mental load.
• Read The Expectant Father Ch. 5 — second trimester preview, your role in the “easy” phase.
• Pray for the diaphragm and respiratory system — first “breath” practice this week.

Sources

1. ACOG — How Your Fetus Grows During Pregnancy
2. Mayo Clinic — 11 Weeks Pregnant
3. What to Expect When You’re Expecting — Heidi Murkoff (Chapters 5-6: First Trimester Symptoms)