Changes in you at this stage

• Time has come to say goodbye to your waistline.
• Blood vessels in your breasts are continuing to be more visible.
• At 21 weeks the hormones progesterone and estrogen will be at par and by 24th week the estrogen level will be slightly higher.
• Your blood pressure will continue to stay lower than normal this week.
• If you are getting enough iron, production of red blood cells should be catching up to production of plasma. If not, the risk of developing iron deficiency anemia will rise.
• Nasal congestion, nosebleeds and bleeding gums are commonplace. These are due to the continued increased blood flow to the nasal passages and gums.
• You may gain 1½ pounds this week and only half a pound the next, but this is no cause for concern. Weight gain should be steady without drastic changes.

What is going on with your head during Week 21

It is easy to go overboard in the guilt department when you are in this condition. For example when you breathe a lungful of second hand smoke, your immediate thought would be 'Did I harm my baby?' While it is very important to provide the most safe, sound environment during your baby's sojourn in your womb, you should not forget you are a human being and that it is impossible to steer clear of every potential hazard. What matters is your effort. You won't be making it any easier on yourself or giving your best to your baby if you are constantly edgy and guilty about anything and everything.

Your actions can impact your baby's growth at this stageFiber

• Fiber is not digested by your body - it passes through and helps to alleviate constipation. Both soluble (oat bran, beans, peas and psyllium husk) insoluble fibers (whole wheat products) are required. Soluble fibers absorb liquid and form a gel while insoluble doesn't. Most fruits and vegetables contain both.

Psyllium

• This is a safe fiber supplement - it is not a laxative. You can buy psyllium without additives, dyes and sugar versions from health food stores. Start slowly once a day for a few days. Work your way up to twice a day if you see no improvement.

Falls

Since you are more prone to falls now that there are changes in your center of gravity, learning to reduce the likelihood with certain precautions is helpful. During your normal daily life:

• avoid high heels
• walk on pathways whenever you can
• avoid uneven surfaces or stony paths or stones
• wear appropriate footwear whenever you work out If you do fall do not panic. Check yourself out thoroughly before standing back up. Mostly remember that your baby is well cushioned by the amniotic bag. However in the event of any abdominal pain, bleeding, contractions or changes in baby's movements, inform your doctor immediately.

Common Concerns in Week 21Should contact lenses be a concern during pregnancy?

• Water retention can change the shape of your eyeball and therefore the fit of the lenses. It is worth getting your eyesight and the fit of your lenses checked out. If your eyesight is changing you might want to consider disposable lenses so that the prescription can be changed more swiftly and economically throughout your pregnancy. If you suffer from dry eyes you may want to limit the time you wear your lenses and use your glasses in between. If you have blurred vision and flashing lights check this out with your doctor before seeing your optician as the cause may be something more serious such as gestational diabetes.

Will flying harm my baby?
• There is no evidence suggesting this to be a fact. Heavy exposure to atmospheric radiation during flying has been linked to an increased risk of miscarriage and Down’ syndrome and for this reason it is not advisable to fly during the first trimester. However the risk to females who only fly occasionally is negligible.

Are airport screening machines safe?
• They use low-level metal detector so they are safe. The same holds true for wands that are passed over passengers. Many people think these machines take x-rays - they don't. Airport x-ray machines are used only on luggage.

Weekly Nutrition advice

• Some women experience cravings during pregnancy. Food cravings have long been considered a nonspecific sign of pregnancy.
• Cravings can be good and bad. If the food you crave is nutritious and healthful, eat it in moderation. If you crave for foods high in fat and sugar or loaded with empty calories, watch out! Indulge a little but don't let yourself go.
• Try substituting with something more nourishing such as a fruit or low-cal flavored yoghurt instead of giving in to your whim.
• Hormonal and emotional changes are responsible for cravings.
• On the reverse side of the coin is food aversion. Some foods that you used to enjoy before becoming pregnant now make you sick in the stomach. This is common.
• Again, hormones are to be blamed; hormones affect the gastrointestinal tract which can affect your reaction to some foods.

What foods do pregnant women crave? Recent research indicates the top three cravings as below: