My name is Kylie. I am a mum of four, a Nutrition & Health Coach, and a Mindfulness Teacher. Being a busy mum myself, I’m drawn to nutrition and wellbeing for mums – an area of health that is often undervalued.
Over the coming months, I’m really excited to share some practical tips, recipes and personal experiences to help you navigate these beautiful, yet sometimes challenging, times. I’m thankful that the team here at Dimples saw the need to go beyond supplying beautiful baby goods to also nourish and care for our mums.
Health Tips for Pregnant Mums
Focus on whole, unprocessed, nourishing foods
There is a lot of pressure on pregnant mums to eat the ‘perfect diet’. This can be incredibly confusing due to the overwhelming amount of conflicting information out there. You’re not alone if this has been a source of guilt – especially when morning sickness makes eating anything but iceblocks and dry crackers impossible. Just remember, you do what you have to do to get through those early months.
Nutrient requirements during pregnancy are higher, and supporting a growing baby can often deplete your own stores. Building meals from whole, unprocessed foods is a great option, as they’re rich in essential nutrients. Heavily processed foods are often low in nutritional value – hence the term “empty calories”.
Think:
Good quality protein such as free-range or grass-fed meats, seafood, eggs, legumes, nuts, and seeds
At least four serves of colourful vegetables and two serves of fruit
Whole grains like quinoa, steel-cut oats or brown rice
Pasteurised dairy (if tolerated)
Healthy fats like extra virgin olive oil and avocado
If morning sickness makes meals tricky, smoothies can be a great way to get nutrients in. My go-to was Nuzest’s Clean Lean Protein (a high-quality powder with no fillers), nut butter, banana, berries, greens and almond milk.
Hydration is also important. Aim for two glasses of water on waking (we often wake dehydrated), and another two litres throughout the day. After the first trimester, 1–2 cups of pregnancy-safe tea (like Artemis Pregnancy Tea) can also be helpful. If nausea makes hydration hard, try small sips often.
Diet alone can’t always meet every nutritional need – a good quality prenatal supplement containing folate, iodine, vitamin D and DHA is a smart addition. Always speak to your LMC or health professional about what’s right for you.
Movement is also important – even just a walk outdoors. The fresh air and added vitamin D boost mood, support the immune system and help with joint and fitness health during pregnancy. There are also great prenatal fitness and yoga classes available – these are wonderful for connecting with other mums-to-be. Some of the mums I met through yoga have become lifelong friends and a valuable part of my motherhood support network.
I always say: aim for progress, not perfection when it comes to health and nutrition. Recognising that this is an ongoing journey can ease the pressure of trying to get it “just right”.
If you’d like to dive deeper into prenatal nutrition, I highly recommend dietitian Lily Nichols’ book Real Food for Pregnancy. It’s full of great information and recipes.
Pregnancy and the postpartum period are times of incredible change, physically, emotionally, and mentally. You’ve entered a brand-new chapter in your life, one filled with love, learning, and sometimes, a little chaos. Your body is adjusting, your hormones are shifting, your routine is changing, and now there’s a tiny person who depends entirely on you.
With such big changes, it’s completely natural to feel overwhelmed at times. These experiences can take a toll on your mental health, no matter how “small” the changes may seem. But one thing is certain, you’re not the first, and you’re not alone.
Mood Swings
Mood swings are incredibly common during pregnancy, postpartum, and even during menstruation. They happen when emotions change quickly or feel more intense than usual. While hormones play a big part in this, mood swings can also stem from things like lack of sleep, changes in routine, or neglecting your own needs.It’s important to care for yourself through these transitions so they feel a little smoother.
Ways to Support Yourself During Mood Swings
Take a walk to clear your mind. Fresh air and gentle movement can work wonders. If your baby has arrived, bring them along so you can both enjoy the change of scenery.
Seek support from loved ones. Whether you need someone to talk to, help with the baby, or just company over a cup of tea, reaching out makes a huge difference. Connection is one of the strongest protectors of mental health.
Create a little “you” space. It could be a cozy corner, a seat by a window, or a sunny spot outside. A quiet place to pause, breathe, and gather your thoughts can bring you back to centre.
Keep up with small acts of self-care. Taking a shower can feel like a luxury with a newborn, but it truly helps. Products like the Nuna Leaf Grow can be a lifesaver, let your baby gently sway while you take a few minutes to refresh. Do your skincare routine, put on a face mask, or spend 10 minutes doing a hobby you love. Even short moments of care help your mind reset. Remember, no matter what you are feeling, your emotions are valid. If your moods are starting to affect your daily life, please reach out to your doctor, midwife, or a mental health professional. Your wellbeing matters deeply, both for you and for your new little family.
Understanding Anxiety
Anxiety has been part of human life since our earliest ancestors. In prehistoric times, it was a survival mechanism helping people stay alert to dangers like predators or the risk of being left out of their group. This “fight, flight, or freeze” response kept them safe.Today, we don’t face the same physical threats, but our brains still use the same alarm system. Instead of warning us about predators, anxiety now shows up in moments like worrying about parenting, work, or social situations, times when it may feel overwhelming or out of place.
Feeling anxious during pregnancy is completely normal. The “what ifs” and the doubts about being a good parent can feel heavy and persistent. Many people experience this, but it’s still something that’s often under-recognised.
There’s an important difference between feeling anxious and living with anxiety. Feeling anxious is a temporary and natural response; anxiety, on the other hand, is ongoing and can impact your daily life and wellbeing.
Common Symptoms of Anxiety
Excessive worry about your baby’s health, birth, or your ability to parent
Physical symptoms like sweating, shortness of breath, or difficulty sleeping
Intrusive or distressing thoughts about your baby
Irritability, restlessness, or difficulty focusing
These symptoms can affect sleep, appetite, and how you function day to day, sometimes even making it harder to bond with your baby.
If your anxiety feels overwhelming, please reach out for support. You do not need to face this alone.
Support in Aotearoa New Zealand
Anxiety NZ: Call 0800 ANXIETY (0800 269 4389) or visit anxiety.org.nz
PADA - Perinatal Anxiety & Depression Aotearoa: pada.nz for help specific to pregnancy, birth, and early parenting
Need to Talk? Text or call 1737 anytime for free, confidential counselling; 1737.org.nz
For Māori whānau, resources like Te Whare Tapa Whā and Whānau Ora offer holistic, culturally grounded support; visit manamokopuna.org.nz.
For Pasifika families, PADA offers programmes such as Tama'ita'i Toa, and you can also explore stories like Sela’s Project: A Mother’s Cry at mentalhealth.org.nz.
Reaching out is a sign of strength, not weakness. Help is available, and you deserve support.
Postpartum Depression (PPD)
After giving birth, some people experience postpartum depression (PPD) or anxiety, sometimes weeks, months, or even years after their baby arrives. It’s something that has existed throughout human history, yet it’s still under-researched and often misunderstood.If you’re experiencing symptoms of depression or anxiety, please know this is not your fault. These feelings do not define your worth or your ability to be a good parent.
Common Symptoms of PPD
Persistent low or flat mood
Frequent irritability or loss of interest in usual activities
Changes in appetite or sleep
Constant fatigue
Trouble concentrating or making decisions
Some parents may also experience distressing intrusive thoughts about their baby. These can feel terrifying or shameful, but having these thoughts does not mean you want to harm your child. They are a symptom of your mental health, not a reflection of who you are.
If you’re struggling with these thoughts or any of the symptoms above, please reach out for help. You are not alone, and there is care available to support both you and your baby. In Aotearoa, you can find support and information through Healthify NZ’s Postnatal Depression.
Finding Your Balance Again
While pregnancy and postpartum can bring moments of uncertainty and emotional ups and downs, they also bring incredible growth, connection, and love. You are learning new things about yourself every single day, how strong you are, how deeply you can care, and how resilient the human heart can be.
Remember, there will be good days and harder ones, but none of them define you as a parent. The difficult moments will pass, and with time, support, and self-compassion, things will start to feel lighter again.
Be gentle with yourself. You are doing one of the most important and beautiful things in the world: nurturing life, both your baby’s and your own.
Take each day as it comes, celebrate the little victories, and remind yourself often: you’ve got this.
Pregnancy and the accompanying hormonal changes can impact your pelvic floor muscles. We’ve asked pelvic health physiotherapist Liz Childs to break down what these important muscles actually do, how pregnancy affects them, and how to make sure they’re working well.
Beyond The Fourth Trimester - A Sustainable Approach To Health
Once the first few months with your new baby have passed you might be feeling like the haze of those early weeks has passed. You also might not be there just yet, just as each baby is different so is each pregnancy and the subsequent postpartum period. This is why it is important to be mindful of not judging how well you are doing based on other mothers who might appear to be completely back to normal with a baby who sleeps all night.
If you are still breastfeeding, many mothers report a drop in milk supply at this point often saying that they no longer feel like their breasts are as full. This is something I experienced with my first baby and thought it meant I was losing my milk supply. It is normal for the initial fullness and engorgement to diminish as your milk supply is more established at this point, and your body has adjusted to supplying what your baby needs. If you do ever feel concerned by this your Plunket nurse, local lactation consultant or the La Leche league are a wonderful source of support & encouragement.
Once those exhausting early months have passed many of the mothers I work with are keen to start focusing on reclaiming their pre-pregnancy bodies and to start dieting and exercising. Focusing on good nutrition and consistent exercise is hugely beneficial and has many positive health impacts such as increased energy, better sleep, improved mood and changes in body composition.
What is really important to be mindful of, is that changes in diet and physical activity are best to be done with an incremental approach to minimise the chances of under-fuelling yourself, drops in milk supply, injuries and adding too much pressure on yourself. It also allows you to build sustainable health habits that you are more likely to maintain long term.
I always recommend an appointment with a postpartum trained physiotherapist. They can assess your posture for diastasis recti (tummy muscle separation) and guidance on pelvic floor exercises. Women who have had caesareans often think because they haven't had a natural birth they don't need to worry about pelvic floor exercises - this isn't the case, pregnancy still takes its toll on the body so re-strengthening the pelvic floor after carrying a baby is important for all mothers.
Working with a personal trainer that specialises in postpartum exercise is a great idea. They can ensure your exercise technique is correct to avoid injury and set an exercise program that is suitable for your current fitness level that will be mindful of the changes that need to be made to a fitness program based on your requirements postpartum.
When looking at dieting I always encourage my Mum’s take a non-diet approach to focus on improving health not through restriction but with healthy nutritional choices that improve their health status not diminish it. To achieve this we focus on a nutritional approach that has a strong focus on nutrient repletion to help the body to replete nutrients that were preferentially supplied to their growing baby. Focusing on a diet full of whole unprocessed foods is the foundation for this. Most women find that this approach is very empowering, it leads to better satiety and self-regulation of eating over restriction then binge eating. When it comes to improving your diet always aim for progress, not perfection, and most importantly enjoy your meals!
Adequate protein intake is essential for tissue repair and rebuilding especially when exercising. Sources of protein include meat, chicken, seafood, eggs, legumes nuts and seeds. Protein also helps to keep you feeling full for longer. I use and recommend Clean Lean Protein powder for smoothies as it is perfectly safe for breastfeeding mums. You can use the discount code ‘mela’ to save 15% at
nuzest.co.nz
.
Eating plenty of colourful vegetables and some fruits (eat the rainbow!) is important to supply essential vitamins, minerals, phytonutrients, fibre and carbohydrate. I aim to have three fist-sized servings of vegetables with lunch and dinner.
It is important to supply yourself with some complex carbohydrate for energy and to assist with glycogen repletion after exercising. Some good sources are pumpkin, yams, kumara, and whole grains such as brown rice and quinoa.
Don't forget to incorporate healthy fats with each meal. Fats have been demonised and avoided for so long that many people are not aware of how important adequate fat intake is for health. Dietary fat is essential for the absorption of many nutrients, production of certain hormones, the supply of energy and support of cell growth. Good sources of healthy fats include oily fish such as salmon, extra virgin olive oil, hemp seed oil, avocado, nuts and seeds.
Lastly don't forget to drink your water! Aim for two glasses on rising then another 2 litres throughout the day and more when exercising. If you are a breastfeeding mum aiming to have a glass of water with each feed I find keeping a water bottle close by during the day and for those night feeds is a great idea - it’s thirsty work!
Kylie Stowe
@melawholefoods
Postpartum Nourish Bowl
Serves 1
Ingredients
120-150 grams of cooked sliced meat (or vegetarian alternative)
2 cups of salad greens
1 cup of an assortment of diced colourful vegetables
1 palm-sized serve of cooked complex carbohydrate (pumpkin, yams, brown rice, quinoa, kumara)
¼ - ½ of an avocado or 40 grams of Feta
1 tbsp of hummus
1tbsp toasted pumpkin & sunflower seeds
2 tbsp of dressing of your choice.
Method
Arrange all of the ingredients in a bowl, season, drizzle with dressing and enjoy!
My favourite dressing is made with extra virgin olive oil, apple cider vinegar & wholegrain mustard. To change up the flavours you can coat your protein in different herbs and spices the one pictured is Moroccan chicken.
Should you exercise while pregnant?
Optimise health for you and baby by keeping fit
For the majority of women, pregnancy will mean being uncomfortable, one way or another.
Research shows
that energy expenditure during pregnancy is at the upper limit of what humans can maintain physically — it’s hard work. It’s no surprise that lots of women find it difficult to keep on exercising throughout this – especially when you already have kids running you ragged. But exercise is important for you and your baby’s health.
The American College of Obstetricians and Gynecologists (ACOG) recommend that expectant mums try to complete half an hour of moderate exercise every single day.
Is it safe to exercise during pregnancy?
Yes. In general, if you were physically active before your pregnancy, you can continue exercising as long as it’s comfortable. But – and this is a big but – pregnancy is not the time to exercise for weight loss. Your goals should be about maintaining your fitness and keeping your muscles in tune, so you’re ready for birth and those early newborn days.
Benefits of exercise when pregnant
Even if the goal of 30 minutes a day seems unobtainable, try to do something. Here’s why it’ll be worth the effort. You’ll:
Be comfier: exercise helps to minimise backaches, bloating, swelling and constipation
Stay healthier: exercise can help prevent and control gestational diabetes
Have more energy
Feel happier
Cope with the weight of that big belly better, with improved muscle tone and posture
Get better sleep
Have an easier time in labour
Find it easier to regain your fitness after the baby is born
How to exercises safely during pregnancy
If you already have an exercise regime, you may not be able to complete it at the same intensity as before. That’s to be expected. Here, we have a variety of options for low-impact fitness.
Swimming
– Low to no-impact, swimming lets you exercise without feeling the added weight of baby. You’ll relieve stress on joints, alleviate nausea and sciatic pain, and help to reduce water retention. If you’re not a swimmer, try aqua jogging. Just be gentle on yourself and don’t jump or dive into the water. Your baby can’t handle the bubbles that are created inside when you change altitude underwater.
Walking
– Probably the easiest and cheapest form of exercise is walking. You can do this right up until your due date, you can go as quickly or slowly as you like, and you don’t need any special gear. If you have kids already, walking to the park is a great way to fit exercise into your busy schedule.
Running
– If you’re already a runner, it’s fine to continue during pregnancy. Whether it’s on a treadmill or outside, whatever you’re used to and feel comfortable doing is fine. However, just be aware that your ligaments and joints will loosen during your pregnancy, which can put you at risk of injury.
Group fitness classes
– Low-impact workouts are great, from Body Balance to Zumba. They pump your heart rate up, get the blood flowing, and make you feel great. However as your body changes, so does your center of gravity. This can make balancing difficult and jumping can be challenging. Ask the instructor for alternative moves that will accommodate your pregnancy.
Excercycling
– Using an exercycle is great during pregnancy. It’s low-impact, you can pedal with as much resistance as is comfortable, and with little risk of a fall. You can do spin classes if you tell your instructor you’re pregnant and avoid pressure and standing.
Martial arts, kickboxing, pole dancing
– If you have been doing these activities for a long time already, it’s fine to continue doing them for as long as it’s comfortable. Avoid impact/pressure to the stomach and stop if you feel uncomfortable.
HIIT (High Intensity Interval Training)
– This can be very intense, so it’s not something you should be trying for the first time during pregnancy. If you’ve been doing it for a while, make some modifications and you should be fine. Avoid jumping and high-impact moves, and use lower weights than normal. Be careful with anything that involves balancing, and stop if you feel short of breath or dizzy.
Outdoor sports
– Give skiing and snowboarding a miss, because a fall could be catastrophic. Things like ice skating and horseback riding may be fine for the first two trimesters, but once your balance is affected they may become difficult.
Pilates, yoga and barre
– These are ideal pregnancy exercises. The practitioner should be able to tailor them to suit your needs. Focus on your core, pelvic tilt and floor exercises, core strengthening and flexibility. Look for classes that can be adjusted for pregnant women, as these will require less balance, more breathing focus and appropriate strength exercises.
Weightlifting
– This is a great way to increase strength and tone. Use lighter weights for more reps and it may be more comfortable to use machines rather than free weights, to help control movements and limit injury.
Exercises to avoid
Most things are safe, as your baby is nestled in protective fluid in the amniotic sac. However you should avoid:
High-impact exercise that you’re not used to
Lying flat on your back, as this may put pressure on blood vessels and reduce blood flow
Contact sports, such as rugby
Skiing, snowboarding, ice hockey or gymnastics, where there is a high risk of falls
Scuba diving, as the baby has no ability to avoid gas embolism
Anything in high altitudes, as you are more at risk of altitude sickness
Exercising in high temperatures, as you may overheat the baby
Get moving, mama!
If you’re pregnant, exercise is one of the best things you can do for your and your baby’s health. If you’re already active you can continue doing what feels comfortable, unless your sport of choice is high intensity or potentially harmful to baby.
Do warmups and cool downs to give you time to adjust and take notice of how your body feels. Adapt exercises to lessen the impact on your body, but in general you can do what feels good. If unsure, please seek advice from your healthcare provider.
Make sure you eat enough, drink enough water, and listen to your body. Give your baby the best possible growing environment and the best entry into this world.
Welcome, little bean
Here’s what happens during your first trimester of pregnancy.
You’re pregnant! Congrats – this is both an unbelievably special moment, and one that’s totally ordinary. It should come as a comfort to you that while this may be your first time pregnant, there are billions of women who have gone before you.
The first thing to remember about pregnancies is that each is unique – our founder Jane Anne had 14 children and tells us that none of her pregnancies were the same. There are, however, some things you
can
predict. Most women experience similar things at similar stages, and you can expect your baby to grow and develop at predictable periods.
The first trimester begins at the official date of conception, which oddly enough is counted from about two weeks before you actually conceive. That’s because doctors count from the date of your last period – you’ll have ovulated and conceived about two weeks after, but there’s no way of knowing exactly when.
What happens to your body?
During the first trimester, your baby’s development is at its most visibly startling, developing from a cluster of cells into something that looks pretty much human in a matter of weeks.
That takes a lot of effort – and hormones – on the part of your body. While most women won’t start to show until the second trimester (and a bit earlier if this isn’t your first pregnancy), many women feel very pregnant very quickly – bloat can look a lot like a pregnancy belly.
Some other symptoms you may experience are:
Feeling really tired
Sore and swollen breasts and nipples
Morning sickness (that actually appears around the clock!)
Food cravings or aversions
Mood swings
Constipation
Needing to pee more
Headaches
Indigestion
Weight gain or loss
Such glamour! But don’t worry – this is only a short-lived period in your pregnancy. It gets easier. The best way to manage it is to stay as healthy as possible. Eat and sleep well, and get as much gentle exercise as you can manage. That means you may need to go to bed earlier, cut out foods that make you queasy, eat smaller meals more frequently, and shift away from high-impact exercises to walking, swimming, and yoga. For many women, morning sickness peaks in weeks 8 and 9 and then will begin to taper off – along with their other symptoms – as they head into the second trimester (counted from 12 weeks).
What’s going on in there?
Your baby is getting busy! These early weeks are when your baby is building all the components of its body. By week 12, your baby will look like a person (just with odd proportions).
At four weeks, your baby is still called an embryo. At a teeny tiny 0.5cm long, your baby has already begun work on its brain, spinal cord, and heart. Four little buds have sprouted, which will eventually become legs and arms.
By week eight, your baby is 2.5cm and is now officially a fetus. All major organs are under development (hello, tiny lungs) and the heart has begun to beat. Little details are underway too – fingers and toes (with minuscule nails!) sex organs and facial features.
The end of the first trimester is marked by the beginning of week 12. At this point, your baby is about 7.5cm long, with nerves and muscles that work together (which is why some parents catch their little one sucking a thumb on scans!) Eyelids close and won’t open again until about week 28. If you could peer inside, you’d see that your baby looks quite a lot like… a baby! The head, however, is still a lot bigger in proportion to the body and the arms and legs are still quite short.
What happens next? Read about
your second trimester here.
When you're pregnant, what you eat matters more than ever. We’ve asked Sarah-Jane Simpson, a NZ Registered Dietitian, to break down the key foods to enjoy and the ones to avoid during pregnancy
Hello in there!
Here’s what happens during your second trimester of pregnancy.
The second trimester, marked from weeks 13 to 28, is often when pregnant women feel at their best. The major developments in your baby’s growth have slowed, which means the hormones (and all the horrible symptoms!) tend to ease now, too. Your baby bump will be popped out – so people stop wondering if you’ve just been eating too much cake – and you can also begin to feel a bit more reassured that your pregnancy will be viable. It’s extremely unusual to miscarry after week 12, which is why many parents wait until the second trimester to announce their impending addition to the family.
Your baby is busy refining the developments made in the first trimester, which means you’ll still feel reasonably light and mobile.
The second trimester is arguably the most exciting period in pregnancy. On top of feeling a lot better, you’ll also begin to see obvious signs of life. Some women feel movement as early as 13 weeks, but some don’t feel those first flutters until closer to 25 weeks. It all depends on your baby’s positioning, and where your placenta is. It’s in the second trimester that you’ll have scans that will tell you your baby is growing as it should, and, if you like, what sex it is. While the external sex organs are more clearly male or female now, scans can get it wrong – it’s not unheard of for parents to take home a little girl when they were expecting a boy (and vice versa!)
What happens to your body?
While your body is saving up all the really big changes until the third trimester, you’ll still notice a big shift.
Here are some symptoms you may experience:
Feeling achy in your back, tummy, groin, or thighs
Stretch marks on your tummy, breasts, thighs, or bum
Darkening of the areola (skin around your nipple)
Development of the linea nigra – a line on your skin running from belly button to pubic hairline
Patches of darker skin on your cheeks, forehead, nose, or upper lip
Numb or tingly hands
Itchy tummy, palms or bottoms of the feet. If this is combined with fatigue, nausea and yellowed skin, call the doctor – it could be your liver.
Swollen feet, ankles, face or fingers. If you puff up suddenly or gain weight quickly, call your doctor – it could be a sign of pre-eclampsia, which is serious.
The good news is that this is the trimester for the famous pregnancy glow. If you’re lucky, you might notice your hair getting lush and shiny, your nails growing faster, and your skin looking radiant. Not too bad right? Remember to treat yourself kindly – lots of good food, sleep and gentle exercise. You may notice feeling a little slower, or short of breath now, too – this is normal. Listen to what your body is telling you and try not to push yourself too hard.
What’s going on in there?
At 16 weeks, your baby is about 11.5 cm long and weighs a hefty 85 grams.
This trimester is all about putting the finishing touches on its little work of art. The bones and muscles are still forming and the skin appears – it’s nearly transparent.
Your baby will also be making its first poo! This is called meconium and develops in your baby's intestinal tract. The sucking reflex is working overtime, practising for the breast or bottle.
Whether or not you can feel it, your baby is also getting frisky in there, kicking arms and legs, and swimming around in that still-roomy sack.
At 20 weeks, the way your baby is measured changes. Before, your baby was measured from head to bum – it’s hard to measure those tiny legs when they’re all tucked up. At 20 weeks, people generally begin measuring foetuses from head to heel – so it can seem your baby has stretched from 15cm in week 19 to 25cm in week 20.
Your baby’s skin is now covered by fine, feathery hair, called lanugo, and a waxy protective coating called vernix. Other hair comes in too – eyebrows, lashes and the first tufts up on top. Your baby can swallow, and also has working ears – you may notice your baby’s movements respond to sound.
By 24 weeks, your baby is over halfway done – and babies born at this stage have even been known to survive, with a lot of medical help. There’s still plenty more left to do, though. Your baby needs to fatten up, and still has important elements developing: bone marrow begins to make blood cells, taste buds, footprints and fingerprints form, and sex organs are all present and accounted for. Your baby’s lungs are formed, but still don’t work.
What happens next?
Read about your third trimester.
Can’t wait to meet you!
Here’s what happens during your third trimester of pregnancy.
You’re on the home stretch! It’s your third trimester, the final stage of your pregnancy, marked from week 29 to 40 (or even week 42 or 43, if you go over!)
Anything uncomfortable that started getting niggly in the second trimester will continue, and probably get worse. You can expect a bunch of others to join the party, too! The good news is that it’s now possible for your baby to survive outside of the womb with some medical help, and every day that passes it’s getting stronger – something you’ll sure feel as it begins walloping you.
This growing little person is now taking up more space, which pushes your internal organs up into your ribs, presses on your bladder and makes digestion difficult. You may get breathless and need to pee a whole lot more often. This is totally normal and will go away almost the second the baby is born. As your due date approaches, your body also begins getting ready for birth. The baby will start sitting lower in your belly, and your cervix will begin to thin and soften, which can feel like period cramps. You may also begin to feel Braxton Hicks, which are like tiny contractions and make your whole belly go rock hard.
What happens to your body?
This is the month of big physical changes on the outside for you-you'll look really, obviously pregnant, and begin to feel heavy and slow. Sleeping may also get harder – the weight of your belly means sleeping on your back is uncomfortable (and even dangerous), while side sleeping may feel more comfortable with a pillow between your knees and another under your belly.
Here are some other things you may experience
• Swollen feet, ankles, face or fingers. If you puff up suddenly or gain weight quickly, call your doctor – it could be a sign of pre-eclampsia, which is serious.
• Constipation
• Hemorrhoids
• Tender breasts, which may begin making colostrum (pre-milk)
• A popped-out belly button
• Shortness of breath
• Heartburn
• Difficulty sleeping
What’s going on in there?
At 29 weeks, your baby is pretty much fully formed but is still busy getting everything into working order. Weighing in at about 1kg, and 38.5cm long, your baby’s soft bones are getting harder, with more calcium deposits. The brain is also fired up with neurons, gaining folds as it gets more complex.
At 33 weeks, and kicking up a storm, your baby is 1.5kg and is losing living space by the day. Your baby is gaining about 200g a week, filling in that wrinkled skin
The eyes can now open and close, but the lungs are still not quite ready yet. Even so, your baby has begun practicing breathing, by inhaling amniotic fluid.
The fine covering of hair is now beginning to fall off, but many babies are born with much of it – and it falls off completely after birth.
Your 36-week baby is counting the days until you finally get to meet. In the meantime, it’s in there packing on the pounds. The vernix, that waxy coating, is thickening and your active wee one is almost certainly pummeling you from within – you may even be able to tell whether that bump in your belly is a foot or a hand.
At 40 weeks, your baby has organs that all work on their own and is technically ready to come out – although many babies stick around for two or three weeks longer. As your due date approaches, your baby will (hopefully) move its head down, facing backward. This is the ideal (but not the only) birth position.
While you’re pregnant it can feel like a never-ending journey, and then suddenly you meet that little person you’ve been carrying for close to ten months. The range of emotions you might feel at this point is enormous – the first days with your new baby can be exhilarating, exhausting, heartbreaking and utterly wonderful all at the same time. You might suddenly see your pregnancy as a strange dream that happened to someone else!
Getting ready for a baby?
Click here to view our newborn essentials checklist.
This soothing Magnesium Butter is a gentle, effective way to support much needed sleep, especially for restless little ones, and it’s safe for pregnant women too.
Magnesium is a vital mineral known for its calming properties, helping to relax the nervous system by binding to GABA receptors, which can ease the body into a more restful state and support deeper, more restorative sleep.
Applied topically, this butter allows magnesium to absorb directly through the skin - bypassing the digestive system for faster, more effective results. It’s ideal for bedtime, helping to calm busy minds and tired bodies, while also relieving muscle cramps, tension, and growing pains.
Alongside promoting better sleep, magnesium plays an important role in mood regulation, digestion, and reducing inflammation. It also supports healthy bones, muscles, and immune function, making it a powerful all-rounder for growing children and expectant mums alike.
Please note: this is a butter, not a balm, and will melt in warm conditions. Store in a cool place to keep it solid, and simply chill to reset if it softens
Choosing the right mattress is one of the most important decisions you’ll make for your baby. Little ones are more sensitive to chemicals than adults, which is why our Baby Mattresses are crafted without plastics, solvents, or harmful chemicals that could compromise their health and comfort.
The Latex Wool Natural Bassinet Mattress is made from natural rubber latex foam, sourced from sustainably grown and harvested Rubber Trees (Hevea Brazilensis) in Malaysia. Renowned for its therapeutic benefits, natural latex provides optimal posture and lumbar support while relieving pressure points. This helps reduce restlessness, allowing your baby to enjoy deeper, more restorative sleep.
Free from fillers or additives, the latex also offers excellent insulation, naturally wicking away moisture while remaining dry to the touch. Designed for both safety and comfort, and will fit snuggly into a Sena portacot at both heights.
Please note: This mattress is to replace the standard Sena Portacot mattress that would have come with your cot, and should only be used for babies who are older than 6 months. This swap is not compulsory, but some babies prefer a softer sleep surface when they get a little bit older.
A nipple saviour for breastfeeding Mamas to keep those nips intact. We've got you, Mama!
This 100% natural and organic butter instantly soothes, nourishes and restores dry and cracked nipples. A nutrient-rich and expertly formulated blend, the butter uses the highest calibre , plant-based ingredients including Calendula, NZ Native Kawakawa, Shea Butter, and Marshmallow Root extract to help ease discomforts, restore skin and support skin resilience.
With an easy flip top lid, this non-sticky, gentle buttery balm is fragrance and lanolin free, plus there is no need to wash off before feeding.
Crane's Rechargeable Double Electric Breast Pump gives you everything you need in an electric pump - comfort, efficiency and ease of cleaning, plus a whole lot more features and convenience. Just read the incredible reviews for this pump if you are deciding whether to choose a Crane pump.
First and foremost, an electric pump needs to be efficient and effective, pumping as much milk in as little time as possible. The Crane pump delivers efficient, hospital level performance and the reviews totally back this up with many mums reporting significantly improved milk volume. With two independent motors, you can double pump at maximum suction on both breasts at once, choose different suction levels for each breast or pump just one side. Double pumping is both efficient for time and can also help to increase your milk supply.
The Crane Double Electric Breast Pump is designed to mimic a baby's natural sucking. World leading 3D pumping technology and easily adjustable modes help to stimulate milk let down, whilst gently massaging and squeezing the breast and nipple. There are 3 modes - simulation to help your let down, expression and a 2-in1 mode.
Crane pumps are also very compfortable, again just read the reviews! The soft silicone breast cushion is so much more comfortable than the usual hard plastic against your breast. Plus the wide range of suction levels and ability to have different suction levels makes a big difference to comfort.
Cleaning and caring for your pump is simple and hygienic with backflow protection and the simple to reassemble milk collection kits.
Whether you are using your pump at home or out and about, you'll find the Crane Pump very convenient. It has a built-in rechargeable battery (works continuously up to 2 hours on a full charge), with a super sleek and portable design that allows you more flexibility. Like all Crane products, the Double Electric Pump is quiet to use. Not silent....it does have 2 powerful motors inside after all, but quieter than your average breast pump!
The Rechargeable Double Electric Pump is made for Crane by one of the world's leading breast pump manufacturers, who developed this incredible 3D pumping technology loved by expressing mums around the world.
If you're a mum with sore and raw nipples because of breastfeeding, Haakaa's Silicone Nipple Shields can help.
As we all know, breastfeeding can require a bit of practice for most mums. The Haakaa Silicone Nipple Shields are an effective tool for helping mums who are having latch issues related to a premature or ill infant, flat or inverted nipples, tongue/lip tie, an overactive let-down or simply just getting used to the whole breastfeeding action.
Being ultra-thin, the soft silicone moulds to your breast, also warming with your body providing a natural and comforting feel for both mum and baby.
Haakaas' Silicone Nipple Shields have an opening that's 18 mm in diameter for your nipple.
Welcome to our new Pregnancy and Postpartum Range, a range to support a mother and her needs, and suitable to take throughout motherhood, from conception, to pregnancy, to breastfeeding, postpartum and beyond.
Born out of our struggles, and our desire to help all mums with theirs, no matter what time of the day, no matter how you look, no matter what stage of motherhood you are at, we want to help you feel like you are doing your best for your family.
Say hello to our Watermelon Mango Crush Hydration Electrolyte Drink (with Verisol Collagen)
Introducing our own hydration electrolyte drink endorsed by midwives.
It's hard work being a mamma! We've got to get you hydrated to keep you going through the main things in life, growing baby, birthing baby, feeding baby. That's why we're here to hydrate you so you can keep going.
Our specially formulated electrolyte hydration blend with 800mg of VERISOL® collagen per serve, is 100% Natural, made with organic coconut water (rich in magnesium!) and vital electrolytes and minerals such as potassium, and sodium, along with superfoods like heirloom organic mango and organic dragonfruit! We've used water rich fruits, along with a special electrolyte blend to help you stay hydrated!
VERISOL® collagen is one of the worlds highest quality collagen peptides. A patented and premium collagen backed by science and numerous studies, VERISOL® is sourced from grass-fed, pasture-raised bovine.
VERISOL® is a bioactive collagen peptide and safe and beneficial for pregnancy, breastfeeding and postpartum, including helping out with postpartum hair loss, stronger hair and nails, stimulate skin elasticity and improve cellular hydration in your body. More hydration love for you!
Say goodbye to yellow pee, this drink will have you happily hydrated to keep your mind, and body flowing.
Boost your milk supply naturally with our award-winning breastfeeding support tea.
Expertly crafted with organic fennel, fenugreek, aniseed, and more, this aromatic blend supports lactation and enhances breastmilk quality. Perfect for new mums seeking a soothing, nutrient rich brew.
If days and nights seem to blur together, this carefully balanced blend of calming herbs will soothe the soul. With natural, organic botanicals used for centuries to support sleep, it truly feels like a hug in a mug.
The thoughtfully crafted mix of natural ingredients is known for easing stress and promoting calm and restful sleep. Completely caffeine-free, it is suitable for low caffeine diets, including breastfeeding and menopause, though it is not recommended during pregnancy. Made from 100% organic natural ingredients, it is also 100% plastic-free and biodegradable.
Each bag brews two cups of tea, and leaving the bag in allows for a stronger brew. Night Owl has won several awards, including Best Maternity Product at the 2019 UK Baby Awards.
Need a boost without caffeine? Our Get Up & Glow fruit tea is packed with tropical flavors and a natural energy lift from grapes and vitamin C. Crafted with whole leaf, plastic-free, biodegradable tea bags for a smooth, uplifting brew—perfect for pregnancy, breastfeeding, or a caffeine-conscious lifestyle. Enjoy a radiant glow in every sip!
Prepare to meet your baby in the most delightful way with The Final Push raspberry leaf tea.
This blend combines raspberry leaf, used for centuries to prepare the body for labor, with whole peppermint leaf to support digestion. It can be enjoyed starting at 32 weeks.
