Third Trimester Nutrition: Preparing for Birth and Boosting Immunity
Introduction
Omega-3s and Labour: How Healthy Fats Support a Smoother Delivery
As you approach labour, omega-3 fatty acids continue to play an essential role in both your baby’s development and your body’s preparation for birth. DHA, a specific type of omega-3 found in fatty fish, supports your baby’s brain development while helping regulate inflammation in your body. Additionally, omega-3s have been linked to shorter labour durations and a reduced risk of preterm birth.
Where to Find Omega-3s
The best sources of omega-3 fatty acids are fatty fish like salmon, sardines, and mackerel. If you're not a fan of fish or are following a plant-based diet, you can still get some omega-3s from flaxseeds, chia seeds, and walnuts, although these sources contain ALA (alpha-linolenic acid) which the body must convert to DHA.
Supplements for Omega-3
If you're not able to meet your omega-3 needs through food alone, then the Mummy Smoothie for pregnancy contains 200mg per serve of maternal omega-3 specifically designed for pregnancy. This can help ensure that both you and your baby benefit from this important nutrient as you prepare for labour.Iron for Birth: Why It’s Crucial to Maintain Healthy Haemoglobin Levels
In the third trimester, your blood volume reaches its peak to support your growing baby. Maintaining adequate levels of iron is essential to ensure your body can produce enough haemoglobin to transport oxygen to your organs and to your baby. Low iron levels can lead to anaemia, which increases the risk of complications such as fatigue, preterm birth, and a higher chance of needing a blood transfusion during labour.
How Much Iron Do You Need?
In the third trimester, pregnant women need about 27 mg of iron per day. Lean meats, spinach, lentils, and iron-fortified cereals are excellent dietary sources of iron. Pairing iron-rich foods with vitamin C (such as oranges or strawberries) can enhance absorption.
Iron Supplements
If your healthcare provider detects low iron levels during routine blood tests, they may recommend an iron supplement to prevent anaemia. Be sure to discuss any supplements with your doctor, as too much iron can cause digestive issues like constipation.
Optivance Mummy Smoothie for Iron
For mums looking for an easy way to boost their iron intake, the Optivance Mummy Smoothie provides a convenient source of iron, along with other essential nutrients to keep you feeling strong and energized as you prepare for birth.
Boosting Immunity Before Delivery: Foods That Protect You and Baby
Your immune system is working hard to protect both you and your baby during the third trimester. With labour and delivery on the horizon, keeping your immune system strong is crucial to avoid infections and ensure a smooth recovery post-birth. Vitamin C, zinc, and probiotics are some of the key nutrients that can help boost your immune defences.
Vitamin C for Immune Support
Vitamin C is a powerful antioxidant that helps protect cells and supports the immune system. Foods rich in vitamin C, such as oranges, strawberries, bell peppers, and broccoli, can help strengthen your immune defences.
Zinc for Wound Healing
Zinc plays an important role in tissue repair and healing. It also supports the immune system by helping the body fight off infections. Zinc-rich foods include shellfish, meat, seeds, and legumes.
Probiotics for Gut Health
A healthy gut is linked to a strong immune system. Fermented foods like yogurt, kefir, and sauerkraut are great sources of probiotics that support your gut health and overall immunity.
Optivance Mummy Smoothie for Immunity
If you're looking for a convenient way to boost your immune health, the Optivance Mummy Smoothie is fortified with vitamin C and zinc, helping you strengthen your body’s natural defences during the final weeks of pregnancy.
Combatting Constipation: Gentle Solutions for End-of-Pregnancy Digestive Issues
As your baby grows larger, your digestive system may slow down, leading to uncomfortable symptoms like constipation. This is a common issue in the third trimester, but the right dietary choices can help alleviate it.
Fibre for Healthy Digestion
Foods rich in fibre, such as whole grains, fruits, vegetables, and legumes, can help promote regular bowel movements. Aim to incorporate more fibre into your meals and snacks, but do so gradually to avoid bloating.
Hydration Is Key
Drinking plenty of water is crucial for preventing constipation. Staying hydrated helps soften stool, making it easier to pass. Aim for at least 8-10 glasses of water a day, especially if you’re increasing your fibre intake. It can be helpful to carry a water bottle with you to ensure you stay consistently hydrated.
Hydration is incredibly important during the third trimester, not only to support your increased blood volume and amniotic fluid but also to prepare your body for labour. Dehydration during labour can lead to complications, including reduced energy and less effective contractions.
Water-rich foods, such as cucumbers, melons, and citrus fruits, can also contribute to your hydration levels. These light and refreshing foods can be easier to consume if you're feeling full or bloated in the third trimester.
Gentle Physical Activity
Light exercise, such as walking or prenatal yoga, can also help stimulate digestion and alleviate constipation. These activities promote blood circulation and aid in keeping your digestive system active.
Magnesium for Relaxation: How This Mineral Can Help Ease Cramps and Promote Rest
In the third trimester, many mums experience muscle cramps, particularly in the legs. Magnesium is a mineral that plays a key role in muscle function and relaxation, and ensuring you get enough magnesium can help ease these uncomfortable symptoms.
Magnesium-Rich Food
Magnesium can be found in foods such as leafy greens (spinach, kale), nuts (almonds, cashews), seeds, whole grains, and bananas. Incorporating these foods into your diet can help reduce the frequency and severity of leg cramps.
Improving Sleep with Magnesium
Magnesium may also help improve sleep quality during pregnancy. Many mums find it harder to rest in the third trimester due to discomfort or frequent trips to the bathroom. Magnesium promotes relaxation and can help calm the nervous system, making it easier to fall asleep.
Consider Magnesium Supplements
If leg cramps or difficulty sleeping persist, talk to your healthcare provider about whether a magnesium supplement might be beneficial.
Commonly Asked Questions
What can I eat to prepare my body for labour?
A: Foods rich in healthy fats (like omega-3s), protein, and magnesium can support labour preparation. Dates are also believed to help with cervical ripening when consumed in the weeks leading up to birth.
How can I keep my energy up during the third trimester?
A: Focus on nutrient-dense foods, including complex carbohydrates (whole grains), lean proteins, and healthy fats. Staying hydrated and getting light exercise can also help maintain energy levels.
Is it safe to take magnesium supplements during pregnancy?
A: Magnesium supplements can be beneficial for relieving cramps and promoting sleep, but always consult your healthcare provider before starting any new supplements.
Find more information here on eating in the third trimester.
About the Author
Kristy Petersen is a passionate nutritionist specialising in gut health and children’s nutrition. With years of experience, she is dedicated to helping families achieve optimal health through balanced dietary practices.
Learn more about Kristy here
Check out some of our delicious smoothie recipes, designed to incorporate all the necessary nutrients and vitamins you need in your motherhood journey:
