My Third Trimester Wellness Routine

I can hardly believe it, but I’m 36 weeks pregnant already. While much of this pregnancy has been all about preparing for the baby’s arrival – buying baby items, setting up the nursery, etc – most of this third trimester has been devoted to getting myself ready for the birth and postpartum period.

This is something I did not do with my first baby and I absolutely regretted it. As much as I prepared for her arrival, I did little to prepare my body and mind for the very real, very hard task I was about to go through. As a result, I feel like my labor and recovery were both longer and harder than they needed to be.

This time around I curated my very own wellness routine and goals for the third trimester. I created this routine based on information and guidance from my midwife, other veteran moms on YouTube, and my own past labor experience. I hope this routine gives you ideas to help you really prepare yourself for your own labor, delivery, and postpartum period so you can end your pregnancy as healthy and strong as possible.

**This is not medical advice. All information shared here is insight from my own personal experience. Please consult your OBGYN or midwife before starting any supplements or new physical activity**

Diet and Supplements

Red Raspberry Leaf Tea

Red raspberry leaf tea is one product I hear moms tout as a staple all the time. It helps tone the uterus for a smoother and faster labor. Red raspberry leaf tea also aids in a faster and easier postpartum recovery.

In the beginning of the third trimester (weeks 28 – 35), I aimed to drink one cup per day. At 36 weeks and beyond, I am drinking 2 – 4 cups per day.

Evening Primrose Oil

Evening primrose oil helps promote skin elasticity, which is super important because it makes your vagina less prone to tearing during the pushing stage of delivery. Take it from a mama who tore during her first labor – an ounce of prevention is better than a pound of cure!

I began taking one pill per day orally at 36 weeks. At 38 weeks, I will add to this by also inserting one vaginally every other day.

Liquid Chlorophyll

I take 50 – 100 ml of liquid chlorophyll each day by just adding a few drops to my water. My midwife suggested I start taking liquid chlorophyll when my iron levels began to drop even though I was regularly taking iron supplements.

Chlorophyll closely mimics the structure of hemoglobin in the body and is considered by many to be a “blood builder”. There are many other benefits, but my primary use for it has been to increase my iron levels. I’m happy to say that it seems to be working. My last lab results came back showing my iron levels had drastically increased!

Water

We all know that drinking enough water is important whether you’re carrying a child or not, but it is vitally more important when you’re pregnant. Water helps improve skin elasticity. It helps us stay mentally sharp and energized. Furthermore, dehydration leads to exhaustion, mental fog, horrible muscle spasms – the dreaded pregnancy leg cramps! – and pre-term labor. For this reason, my goal every day is to drink half my body weight in ounces.

Dates

This was another tip I received from my midwife and moms on YouTube. Eating dates every day is said to contribute to a smoother, faster labor by softening and preparing the cervix for birth. I eat 5 – 6 dates every day.

Physical Activity

Squats

Doing squats helps strengthen the pelvic floor and stretch out your hips and thighs. Squats also help the baby descend into the right position for delivery. My goal is to do at least 10 minutes of squats each night.

Stretching

I do nighty stretches – with and without my birth ball – to help relieve the aches and pains that have come along with this third trimester life. Stretches are also a great way to encourage baby to get into the right position for birth.

Walking

Walking is an easy, low-impact way to stay fit during pregnancy. The swaying of the hips helps the baby descend into the right position, putting pressure on the cervix so it can begin to open up. Walking also helps relieve back and pelvic pain, which is very common at this stage of pregnancy. I usually walk at least 1 mile each day.

Skincare

Bio Oil

Bio Oil is a moisturizing oil that’s infused with Vitamin E. It’s supposed to help lessen the appearance of stretch marks and scars, but I honestly haven’t found that to be the case. My belly was already racked with stretch marks from my first pregnancy so I wasn’t really looking for a product to prevent them. I also didn’t start using this oil consistently until the third trimester – so that may also be why I haven’t noticed a difference in the appearance of stretch marks.

What I DO love about this product is that it is very moisturizing and also helps prevent the insane itching that comes along with my growing belly. I apply it morning and night and then follow up with a moisturizing lotion or a whipped shea butter.

Mental and Spiritual Self-Care

Daily affirmations

I listen to affirmations throughout my entire pregnancy, but I become especially intentional about it during the third trimester. Currently, my favorite way to incorporate affirmations is by listening to the Childbirth in the Glory playlist on YouTube. It is a powerful playlist full of declarations based on promises found in God’s word. I will usually listen to this while driving to or from work and at night while I am doing my stretches on the birth ball.

Prayer and meditation on scriptures

I wouldn’t dare try to tackle this third trimester and upcoming delivery without the Lord’s help. As I get nearer to the birth, I am praying over my body, my baby, and our delivery more and more. I also like to read scriptures that comfort and empower me for the task up ahead. If you haven’t already, I encourage you to read my previous blog post, 9 Powerful Bible Verses for Pregnancy for ideas on scriptures to incorporate into your own pregnancy wellness routine.

Pregnancy is no small feat, Any woman who has gone through it understands just how challenging it can be mentally, emotionally, and physically. My prayer for you is that you will be intentional about curating your own third trimester wellness routine so you can enter motherhood from a place of health, strength, and confidence. I know it seems like a lot to have to keep up with and it is; but you are about to put so much effort and love into your new baby. You deserve to pour just as much love and care into yourself as well.

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My Third Trimester Wellness Routine