21 weeks pregnant: Tips and nutrition

Introduction

Your little one’s senses have developed enough to pick up the aromatic molecules from the things you eat, drink and even smell as they pass to baby through your amniotic fluid. Indigestion in pregnancy is very common and for some mums it can cause daily discomfort - read our top tips to help heartburn and indigestion. Any excuse for a foot massage? It could help reduce cramps in your swollen calves and legs. We have more tips to help circulation in your legs and help prevent those dreaded cramps. Read more on what to expect at 21 weeks pregnant.

What happens to your body at 21 weeks pregnant?

Everything grows at 21 weeks pregnant, belly, breasts and even your neck. If you’re feeling a bit tight around the collar, it’s because your thyroid glands have started to swell, which is totally normal. As with so many things in pregnancy, it varies from one woman to another. You might not notice any difference and in any case, your neck should return to normal after you give birth – so don’t give away those gorgeous blouses just yet.

What to eat at 21 weeks pregnant?

Feeling the burn? Indigestion in pregnancy is very common and for some mums it can cause daily discomfort. This is because those good old pregnancy hormones make the upper stomach opening looser, so it’s easier for stomach acid to get into the oesophagus which causes that burning feeling. The bigger your baby, the more it presses on the stomach, and the more likely you are to experience heartburn during pregnancy.

Fear not, here are a few tips to fight heartburn when pregnant:

• Eat five small meals a day, instead of three large ones

• Eat slower and chew every mouthful properly

• Feel the burn at night? Prop your head with extra pillows so the acid doesn’t rise

See your midwife or GP if you need help managing your pregnancy heartburn symptoms or if changes to your diet and lifestyle do not work. They may recommend medicine to ease your symptoms.

What are the symptoms of 21 weeks pregnant?

Week 21 pregnancy symptoms can include patches of darker skin on your upper lip, cheeks and forehead. This is called melasma or chloasma and sometimes known as the ‘mask of pregnancy’. Melasma during pregnancy affects about half of all mums to be. It is caused by pregnancy hormones which act on the cells which contain melanin causing it to produce more melanin which is the tanning pigment in your skin. Being out in the sun will darken these patches even more so it is a good idea to try and stay in the shade and make sure you wear suntan lotion of SPF 30 or more. Usually, the patches will clear up within a year of giving birth, but you can always blend them with tinted moisturiser, concealer or foundation in the meantime if they are making you self-conscious. Read more on about pregnancy make-up tips.