Pregnancy Week 30: your baby is getting stronger and more active. Take time to relax, stay hydrated, and prepare for the exciting weeks ahead!

Mom’s Health Concerns
  • Weight gain: You may have gained 11-15 kg
  • Blood circulation is increasing, which can cause dizziness
  • Pressure on the bladder leads to frequent urination
  • Varicose veins and hemorrhoids may worsen due to increased blood volume
  • Mild swelling is normal, but sudden swelling requires medical attention
Baby Activities
  • Your baby is about the size of a cabbage , measuring around 40 cm (15.7 inches) long and weighing 1.3-1.6 kg (2.9-3.5 lbs).
  • Baby’s brain is growing rapidly and forming new neural connections
  • Eyes are fully developed, and baby can now track light movements inside the womb
  • Lungs are maturing but still developing, preparing for the first breath
  • Baby’s bones are hardening, except for the skull, which remains soft for birth
  • Baby’s movements may feel rhythmic – it could be hiccups!
Symptoms
  • Frequent and stronger baby movements – You might feel jabs, kicks, and rolls
  • Back pain and pelvic discomfort as baby gains weight
  • Shortness of breath as your uterus pushes against your lungs
  • Heartburn, indigestion, and bloating
  • Trouble sleeping due to discomfort and frequent urination
  • Swelling in feet and ankles (mild swelling is normal, sudden swelling is not)
  • Braxton Hicks contractions – Irregular practice contractions preparing your body
  • Increased fatigue and leg cramps
  • Forgetfulness or "pregnancy brain"
  • Colostrum leakage from breasts as your body prepares for breastfeeding
emotional changes
  • Excitement and nervousness about labor and delivery
  • Nesting instinct may kick in – You might feel the urge to clean and organize
  • Mood swings due to hormone fluctuations
  • Mild anxiety about labor, parenting, and changes ahead
When to Call the Doctor
  • Severe abdominal pain or intense cramps
  • Heavy vaginal bleeding or unusual discharge
  • Frequent, painful, or regular contractions (possible preterm labor)
  • Sudden swelling in hands, face, or legs (could be preeclampsia)
  • Severe headaches, dizziness, or blurred vision
  • Significant decrease in baby movements
safe-actions
The Good
green-signal
green-signal
green-signal
green-signal
The Bad
red-signal
red-signal
red-signal
red-signal
Food to Eat
  • Iron-rich foods – Spinach, lentils, red meat, fortified cereals (to prevent anemia)
  • Protein for muscle development – Eggs, dairy, nuts, tofu, beans
  • Calcium for baby’s bones – Milk, yogurt, sesame seeds, almonds
  • Fiber to prevent constipation – Fruits, vegetables, whole grains
  • Healthy fats for brain development – Avocados, nuts, olive oil, fatty fish
Food To Avoid
  • Raw or undercooked meat, eggs, and seafood
  • Unpasteurized dairy products
  • High-mercury fish (shark, swordfish, king mackerel)
  • Excess caffeine (limit to 200 mg/day)
  • Too much salty or processed food (to prevent swelling and high BP)