Changes in you at this stage

• The first trimester is almost over - your uterus now is big enough to fill your pelvis and you can feel it in your lower abdomen
• For some women pregnancy brings about changes in their appearance i.e. either an increase in hair and nail growth or hair loss.
• Some experience glowing skin while others suffer an acne breakout.
• These changes have been attributed to hormones, increased blood volume or a phase in the growth cycle of hair and nails. Whatever the reason these changes are not permanent

Good to Know in Week 11Placenta tidbit

• In the next week or so the placenta will start functioning. The placenta is also called the ‘afterbirth’ because after the baby is born, the mother delivers the placenta. It is an organ that exists only during pregnancy, and after your baby is born your body will expel it. While the placenta can filter out infections and some other harmful materials it cannot dispose of chemicals such as caffeine, alcohol, cocaine and cigarette by-products. A mother's stress hormones can also cross the placenta to her baby.
Your baby now!
• Your baby has plenty of new tricks. He can open his mouth and close his fist. He can suck his thumb. Not amazing enough? Consider this: your baby is barely the size of your thumb and he is sucking his thumb now!
• Most mothers get to hear their baby's heart beat for the first time at around 10 - 12 weeks of pregnancy, or at the 2nd prenatal visit. Baby's heart beats typically about 120-160 beats per minute while most mothers’ pulse averages at 70-80 beats per minute!

Wholesome Advice in Week 11

• Pee emergencies - Never go anywhere without using the bathroom before you leave even if you just went, look for a bathroom once you arrive at your destination, and carry plenty of tissues in case you need to do ‘it’ on the roads (sometimes you just can't hold on).
• You have nothing to worry about when it comes to bathing except for the temperature. In general avoid hot tubs or baths that raise your temperature above 102 or 103 degrees Fahrenheit or 39 degrees Celsius.
• If increased hormone is causing your skin to break out, cleanse your skin more and increase your intake of fresh fruit, vegetables and water.
• Lean forward when you pee to empty your bladder fully and reduce the number of times you have to visit the washroom. Do not try and cut back on water since you may need more not less fluids during pregnancy.

Your actions can impact your baby's growth at this stageLeg Cramps

• These are quite common during pregnancy and can be quite uncomfortable. They are not dangerous. There are several theories as to why leg cramps happen.
• One, your leg muscles are tired from carrying the extra weight of pregnancy. That is why the starting point is almost always from the 2nd trimester and only gets worse as you grow heavier.
• Two, the blood circulation in your lower extremities are not optimal and so the increasing weight and pressure of the pregnant uterus worsens the ache.
• Finally there is this theory about your body lacking in minerals such as calcium, magnesium and potassium. Studies indicate that this lack may lead to muscle cramping and spasm.

Things you can do to:

• When you get the cramp, try straightening your leg and gently flex your foot and toes
• Always point your toes up and not downward as this can trigger a cramp
• Massage your calf with long strokes toward the foot
• Apply a heat pad on the affected area
• Avoid standing for long periods
• Never sit cross legged as this worsens circulation
• Walking helps
• Rotate your ankles clockwise and then anticlockwise
• Drink lots of fluids
• Load your diet with calcium rich foods viz milk, yogurt, cheese and leafy vegetables
• Eat a banana every day
• Check with your doctor on calcium/magnesium supplement which you can take in the night

Previous Abortion

• If you are concerned about whether a previous abortion will now affect your ability to give birth, don't be.
• One or more abortions in the past which were free of complications and performed in a medically modern facility and in an adequate manner, poses no greater risk of fertility problems, ectopic pregnancy, premature birth, low birth weight, deformities or miscarriage comparatively.
• If you did have complications after an abortion such as infection or perforation, make sure your doctor is aware of the details so that you receive proper attention now.

Common Concerns in Week 11How can drinking fluid help me?

• Many women suffer from headaches, uterine cramping and other problems during pregnancy. They find that drinking more fluids helps to resolve these problems along with preventing bladder infections. Drink about 8 glasses or 64 oz or 1.9 liters of liquid every day. Water is of course the best form to choose. When urine is light yellow, you are getting enough water and when it is dark yellow you need to up the fluid level.

If I exercise do I need to eat more?

• Your nutrition needs increase during pregnancy and since you do burn extra calories during exercise, you should consume enough calories to ensure a balanced diet. A woman of normal weight before pregnancy needs to eat about 300 extra calories; exercising may require you to eat more.

I seem to have terrible mood swings - is this normal?

• Elevated hormones can trigger mood swings. You may also find yourself fatigued more than usual which is also normal. It is all hormonal but on your part you can take things easy and take a break if any situation becomes unbearable.

Weekly Nutrition advice

• Carbohydrate foods provide primary source of energy for your developing baby.
• These foods ensure that your body uses protein efficiently.
• Foods from this group are almost interchangeable, so it should be easy to get all the servings you need.
• Some carbohydrate foods you may choose and their serving sizes are outlined below.