6 Tips for Staying Healthy in the Third Trimester

Medically reviewed by Mary Rani Cadiz, MD · Obstetrics and Gynecology

Written by Mayvilyn Cabigao · Updated Oct 21, 2020

    6 Tips for Staying Healthy in the Third Trimester

    The third trimester is the last few months of your pregnancy. The long wait will be over, and you’ll soon meet your precious little one. Maintaining your health and strength should be the top priority. Here are some tips for staying healthy in the third trimester.

    Eat healthily

    Eating well is key to staying healthy during the final trimester of pregnancy. A pregnant woman’s third trimester diet must consist of fiber and protein-rich food. High-fiber food helps with digestion and lowers blood pressure, thus decreasing the risks of preeclampsia. Meanwhile, protein-rich food supports the baby’s rapid growth and the development of the baby’s brain and immune system.

    Pregnant women should continue eating lots of fruits and vegetables as these are packed with nutrients that both the mother and the baby need.

    10 Best Fruits to Eat When Pregnant

    Take your prenatal vitamins and supplements

    Prenatal supplements are important for pregnant women since they augment the nutrients needed to fully support a growing baby. Also, prenatal vitamins like folic acid help reduce an unborn baby’s chances of developing birth defects.

    Some of the most important vitamins and minerals that pregnant women need during the third trimester are iron, calcium, and vitamin D. Calcium boosts the bone development of the baby in the last few weeks of pregnancy and prevents the baby from taking the calcium it needs from the mother’s bones. Vitamin D works hand in hand with calcium and helps reduce the mother’s risk of preeclampsia and gestational diabetes. Meanwhile, iron helps prevent iron-deficiency anemia and prepares the mother’s body for the anticipated blood loss during delivery.

    Continue your prenatal exercises

    Exercise is a great way of staying healthy in the third trimester. Pregnant mothers should do low-impact prenatal exercises that will prepare them for the upcoming labor and delivery. One of the easiest exercises a pregnant woman can do is walking for 20 to 50 minutes (3 to 5 days a week).

    Kegel exercises also play an important role during the third trimester. These strengthen the muscles in the pelvic floor, which houses the uterus, bladder, and bowel. Strengthening the muscles around the pelvic floor and its surrounding organs will help you control and relax your muscles when going through labor.

    staying healthy in the third trimester

    Stay hydrated

    Pregnant women need more water to support fetal circulation and amniotic fluid, as well as to increase blood volume. Pregnant women can stay healthy and hydrated in the third trimester by drinking water and consuming water-rich foods like cucumbers and tomatoes. Dehydration can trigger contractions and cause preterm labor.

    Maintain proper dental hygiene

    One important tip for staying healthy during the third trimester is to practice proper dental hygiene. Pregnant women must be especially careful about their dental health since they are more prone to cavities and periodontal (gum) disease. Research also shows that dental and periodontal problems in the mother can lead to a premature birth and low birth weight for the baby.

    Pregnant women can still undergo dental procedures at the beginning of the third trimester, but should avoid those that require X-rays.

    Get enough sleep

    A common struggle for pregnant women is getting enough sleep. This is especially difficult during the third trimester because the changes in a pregnant woman’s body may cause sleep disturbances.

    Frequent sleep deprivation in the last weeks of pregnancy can lead to serious complications such as preeclampsia and preterm birth. Studies show that pregnant women with sleeping problems during their third trimester can experience longer labor periods and are more likely to need a C-section.

    Doctors recommend that women in their third trimester sleep on their left side. Sleeping in this position improves blood flow to the uterus and reduces swelling in the legs. Pregnant women must have at least 7 hours of sleep, as this boosts the mother’s immune system and strengthens the body for the upcoming birth.

    Key takeaways

    Staying healthy in the third trimester is important for mothers since their delivery date is just around the corner. At this time, women must be more careful about their health to avoid pregnancy and birth complications. Consult your doctor before making changes to your diet, undergoing medical or dental procedures, and/or trying out new exercise routines.

    Learn more about Third Trimester, here.


    Hello Health Group does not provide medical advice, diagnosis or treatment.

    Medically reviewed by

    Mary Rani Cadiz, MD

    Obstetrics and Gynecology

    Written by Mayvilyn Cabigao · Updated Oct 21, 2020


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