👶Your baby this week
Your baby is now about as long as a baby book (~39.9 cm) and weighs roughly 3 lb.
Baby’s **brain is rapidly developing**, the surface is forming ridges and grooves (convolutions) to hold more brain cells.
The **bone marrow now produces red blood cells** independently, an important step for life outside the womb.
**Lanugo** (the downy hair) is **starting to disappear** as baby’s fat stores and brain help regulate temperature.
Baby’s **hands are fully formed**, fingernails are growing, and in scans you might see baby **grabbing a foot**.
From this week, **eyes can focus** and vision will keep developing before and after birth (newborns best focus ~20–25 cm from the face).
There’s less room, so movements may feel more like **rolls, wiggles, jabs and stretches**, but you should still feel baby move **every day**, keep up those **kick counts**.
🌸Your body this week
You’re **three-quarters** of the way there, your bump may be **popping more** as baby fills out.
You may feel **more breathless** climbing stairs as the uterus presses up against your lungs.
**Sleep can be tricky**: frequent urination, heartburn, leg cramps, a lively baby at night, and **vivid or unsettling dreams** are all common.
You might notice a return of **early-pregnancy symptoms** like **frequent urination, breast tenderness, heartburn, and fatigue**.
Mild **swelling** of feet/ankles/hands can occur; wear comfy shoes and elevate your legs when you can.
Emotions may run high, it’s normal to feel **excited and nervous**; talking about your dreams and worries can really help.
💛Symptoms you might notice
Every pregnancy is different. These are common around week 30 — speak to your midwife if anything worries you.
Breathlessness
Maintain good posture, slow your pace, and sleep slightly elevated. Seek medical advice for sudden or severe breathlessness, chest pain, or dizziness.
Sleep problems & vivid dreams
Wind down with a calm routine, limit screens/caffeine late evening, side-sleep with pillows under your bump and between knees. Remind yourself dreams are hormone-driven and not predictive.
Heartburn & indigestion
Eat small, frequent meals; avoid spicy/greasy foods and late meals; remain upright after eating. Discuss pregnancy-safe antacids with your midwife.
Constipation & bloating
Hydrate well, increase fibre (wholegrains, fruit, veg), move daily, and consider a probiotic yogurt. Speak to your midwife if symptoms persist.
Backache & round-ligament pain
Use supportive cushions, practice gentle stretches/prenatal yoga, apply warmth, and change positions slowly. A maternity support belt may help.
Leg cramps
Gently stretch calves before bed, flex toes toward your shins during a cramp, keep hydrated, and try a warm bath before sleep.
Swelling (feet/ankles/hands)
Elevate legs when resting, avoid standing/sitting for long periods, wear comfy shoes/support hosiery. Sudden swelling with headache/visual changes needs urgent assessment.
Headaches & fatigue
Rest, hydrate, eat regularly, and pace your day. Seek urgent care for severe headache with vision changes, right-upper-abdominal pain, or sudden swelling.
Skin & gums changes
Stretch marks and melasma are common; moisturise and use SPF 30+. Brush/floss gently if gums bleed and plan a routine dental check-up.
Vaginal discharge
White, milky discharge is normal. Contact your maternity unit for bleeding, itching, foul odour, pain, or a watery leak (possible waters).
✨Tips for week 30
Kick counts & movements
Count baby’s movements daily (once or twice) when you is usually active. You should feel 10 movements within 2 hours. If movements are reduced, changed, or you’re worried at any time, **contact your maternity unit immediately**.
Vaccinations
If you’ve not yet had **whooping cough (pertussis)**, aim to get it **before week 33**. You can still receive the **RSV vaccine** after week 28 and up to labour, ask your midwife/GP.
Understand labour & birth
Read about the **stages of labour and birth** and discuss preferences with your midwife. Every birth is different, stay flexible.
Pelvic floor exercises
Do short, frequent **Kegels** daily to support bladder control and recovery. Think squeeze-lift-hold-release; repeat throughout the day.
Antenatal classes & partner role
Book NHS/NCT/Tommy’s classes to prepare for labour, feeding, and the fourth trimester. Invite your partner to join and plan their birth-support role.
Baby clothes: start small
You don’t need loads, babies grow fast. Choose a few layers in easy-to-wash cotton, plus vests, sleepsuits, hats, and cardigans.
Healthy eating & activity
In the 3rd trimester, you may need **~200 extra calories/day** (e.g., 2 slices of wholemeal toast with spread). Aim for **150 min/week** of moderate activity (e.g., brisk walking).
Vitamin D & caffeine
Take **10 micrograms vitamin D daily** (if advised year-round or during Oct–Mar). Keep caffeine low and avoid alcohol/smoking; ask for support if needed.
Workplace rights
You’re entitled to a **work risk assessment**, safe duties, extra breaks, a seat, and **paid time** for antenatal appointments.
Newborn screening
Talk to your midwife about the **newborn screening tests** offered soon after birth so you’re informed and ready to decide.
Mental wellbeing
If you feels overwhelmed, low, very anxious, or is struggling to sleep/function, speak to your midwife/GP, support is available and effective.
When to seek help
Call your maternity unit urgently for **reduced/changed movements**, bleeding, leaking fluid, severe headache/vision changes, chest pain, or sudden swelling.