30 Weeks Pregnant

Baby’s Development

Your baby has grown to about 40 centimeters long — roughly the size of a zucchini — and weighs approximately 1,300 grams, or just under 3 pounds [1]. This week marks an important milestone: your baby’s bone marrow is now fully responsible for producing red blood cells, taking over the job that the liver and spleen handled earlier in pregnancy. Your baby’s hands and feet are fully developed, and the fingernails are steadily growing. Vision is sharpening too, as your baby can now track light and open and close their eyes. Fat is filling in, bringing body fat to about 7 to 8 percent of total weight, while the brain continues developing complex folds and billions of new connections. The lungs are producing more surfactant, the substance that helps them expand and function after birth. You will still feel strong kicks, rolls, and even hiccups, though space is getting tighter — your baby may begin shifting into a head-down position sometime between now and 36 weeks [2].

Body Changes

Your uterus is now about 10 centimeters above your navel, roughly halfway between your navel and your sternum. By this point, a weight gain of 22 to 30 pounds is typical, and your bump is large enough that your center of gravity has shifted noticeably forward. You may notice stretch marks, the linea nigra running down your belly, melasma (sometimes called the “pregnancy mask”), more visible veins, and even varicose veins. Your breasts may have grown by two cup sizes, and you might notice colostrum beginning to leak. Swelling in your feet and ankles is also common at this stage [2].

Tips for Week 30

• Address sleep difficulties by using a pregnancy pillow, sleeping on your side (left is preferred), keeping your room cool, maintaining a consistent bedtime, and avoiding screens for an hour before sleep. Magnesium glycinate (200 to 400 milligrams, with your provider’s okay) may also help, and if anxiety is keeping you awake, talk to your OB.
• Monitor for preeclampsia by watching for sudden severe swelling, persistent headaches, vision changes like spots or blurriness, upper abdominal pain, blood pressure above 140/90, or protein in your urine. Call your OB immediately if you notice any of these signs.
• Ease leg cramps at night with magnesium and calcium, by stretching your calves before bed, and by dorsiflexing your foot (pulling your toes toward your shin) when a cramp strikes.
• Begin mental preparation for labor by attending a childbirth class, drafting a birth plan, making a hospital bag list, and discussing support person roles with your partner.

Things To Do (Checklist)

• Optimize your sleep with a pregnancy pillow, side-sleeping, and magnesium
• Monitor for preeclampsia signs daily
• Continue or begin a childbirth class
• Draft your birth plan
• Continue kick counting (aim for 10 movements in 2 hours daily)

Frequently Asked Questions

Q: I’m exhausted. Is the third trimester worse for energy? A: It often is. Your body is working harder, your sleep is disrupted, you are carrying more weight, and hormones continue to shift. Rest when you can, and know that light exercise can paradoxically help boost your energy [2].

Q: I have a headache that won’t go away. What should I do? A: Acetaminophen is generally considered safe in pregnancy. Try hydrating, eating, resting, and using a cool compress. However, a persistent headache combined with vision changes and elevated blood pressure could signal preeclampsia, so call your OB right away if those symptoms appear together [1].

Q: When does the baby drop, or engage? A: In a first pregnancy, this usually happens between 36 and 38 weeks; in subsequent pregnancies, it may happen later or even during labor. “Lightening” refers to the baby descending into your pelvis — you may find it easier to breathe, but you will likely feel more pelvic pressure and need to urinate more frequently [2].

Sources

1. ACOG — How Your Fetus Grows During Pregnancy
2. Mayo Clinic — 30 Weeks Pregnant
3. Expecting Better — Emily Oster (Chapters 13-14: Third Trimester)