Pregnancy Calendar at Week 21
Mommy, hi there!
Here we are together in the 21st week! I’m now the size of a bright apricot 🍊 — about 430 grams, and I’ve already grown to 27.8 centimeters long. Such a delicious and round little thing!
A special baby-safe white cream moisturizer has appeared on my skin, acting like a natural protective layer. It’s stored in little jars and shields me from harmful water, helping me feel cozy while swimming in my warm little home. And by the way, if you give me a little kiss, I’ll guard myself with antitoxins that keep me safe from all those tiny germs. Thanks for taking such good care of me! 💪
All my hormonal organs — like the hypothalamus, pituitary gland, adrenal glands, and others — are now working at full capacity, producing hormones so I can grow strong and healthy. And I’ve also gained a little new feature: a vestibular system! Now I can better understand where my head is, even when I spin around. Sometimes I get dizzy or enjoy some gentle twirling. Do you feel my apricot-like bumps?
You’re the most important person to me, my little mama. Thank you for caring for me and loving me so much. I already dream of hugging you again soon! 💖
With apricot tenderness,
your little apricot 🍊
What happens with the baby
At 21 weeks pregnant, most women feel great: full of energy and vitality. Their lives and their babies are still pretty small and fragile, so it’s understandable to want to avoid serious discomfort.
For some future moms, stretch marks might appear on their hips. This happens because, as the growing belly stretches the skin, it can cause some redness in the skin, which can be quite unpleasant.
Some women notice that the skin along their sides or hips starts to stretch and get very tight. This is because the subcutaneous tissue and the bones of the pelvis are making way for the growing baby. As the baby grows, it adds weight, strengthens the bones and muscles, and can cause discomfort. You might notice some burning, pain, or a feeling of tension. It’s good to talk to your doctor about it. They can usually recommend gentle massages or skin creams to help. Keep an eye on any redness or swelling — these could be signs of some issues that need medical attention.
Life
By 21 weeks, you've already reached the typical size of a small watermelon—about 1 centimeter for the crown and around 21 centimeters from the top of the head to the bottom. As the uterus continues to grow, it starts applying pressure on internal organs, which can make you feel tired. The immune system is still building up, but it’s important to keep it strong for labor. You might start to notice your baby’s gender now. The doctor will also check the condition of the placenta, umbilical cord, and the baby’s weight and size.
Additional screening can reveal blood flow disorders in the mother’s vessels and the placenta. This is called secondary screening. If your baby shows any signs of distress, your doctor will need to act quickly to help.
Baby
At 21 weeks, the placenta begins to rise about 1 centimeter above the cervix. Its height is around 21 centimeters from the top of the head. As the placenta grows, it can start pressing on internal organs, making it harder to breathe, or causing discomfort in the stomach after eating. You should stay relaxed and avoid stress. Regularly check your blood pressure, and monitor the condition of your breasts and the belly. Keep an eye on your weight and overall health.
During this period, it’s good to do a fetal ultrasound scan. This helps detect possible issues with the pregnancy. Try to get plenty of rest and fresh air, and engage in gentle physical activity like walking, swimming, or prenatal yoga. Wear comfortable shoes that don’t compress your feet and avoid tight clothing.
It’s also a good idea to stay connected with friends, go outdoors, and take time to relax. Avoid excessive alcohol, smoking, and drug use, and steer clear of stressful environments.
Stay away from cramped or smoky places. Don’t ride bicycles or horses, and avoid contact with infectious clients, including people with ORZ (acute respiratory infections).
Proper Nutrition
By the 21st week of pregnancy, it is recommended to include in your diet:
- For preventing blood clots, include in your diet calcium-rich foods, offal from second-grade meats, vegetables, rich in fiber, and blackberries. Also, it is useful to consume oats for breakfast.
Vitamins and Minerals
By the 21st week of pregnancy, the implantation of organs and the practically completed development of the fetal system occur. The future baby actively gains mass, tests the digestive system, forms white blood cells, and taste receptors. It already starts opening its eyes and functioning the salivary gland. For all these processes, necessary vitamins and minerals, reserves which the mother's body can exhaust during this period, should be included in the diet. These resources become a priority task by the 21st week.
Vitamin B1 (Thiamine)
Vitamin B1 is essential for the normal transmission of nerve impulses in the brain, and also for maintaining proper muscle and myo-tonic tone. Sources of thiamine include spinach, sorrel, cauliflower, peas, quinoa, barley, and durum wheat.
Vitamin B2 (Riboflavin)
Vitamin B2 participates in the formation of red blood cells, regulates kidney function, and supports normal nutrient metabolization. Its sources are fish, seafood, meat, eggs, and other products.
Vitamin B5 (Pantothenic Acid)
Vitamin B5 is necessary for the synthesis of coenzyme A, which participates in the metabolism of fats, proteins, and carbohydrates. The sources of pantothenic acid include meats, fish, eggs, dairy products, cereal grains, and vegetable oils.
Vitamin B6 (Pyridoxine)
Vitamin B6 plays a key role in the metabolism of amino acids and regulating the hormonal level in the body, which is especially important for the development of the fetus after the 21st week of pregnancy. It is actively involved in the metabolism of proteins, as well as in the development of the fetal teeth and helping to absorb vitamins of group B without pathogenization. Sources of vitamin B6 include bananas, potatoes, carrots, pumpkin, peas, beans, and eggs.
Vitamin B7 (Biotin)
This vitamin helps prevent sugar diabetes in newborns and strengthens hair and nails. It is found in bananas, liver, lard, fish, eggs, milk, and seafood.
Vitamin B9 (Folate)
Folate is especially important for pregnant women. It participates in the development of the fetal spinal cord and brain. The sources of folic acid include seafood, seafood products, subproducts, eggs, dairy products, cereals, meat, and fish.
Vitamin B12 (Cyanocobalamin)
Vitamin B12 is necessary for the proper formation of the baby's nerve sheaths and for blood formation. It can be found in seafood, fish, eggs, and dairy products.
Vitamin C (Ascorbic Acid)
This vitamin not only helps the body absorb calcium properly but also strengthens the immune system. You can find it in eggs, oranges, meats, liver, carrots, and fresh fruits and vegetables.
Calcium
Calcium is essential for women after the 21st week of pregnancy, as this period begins the active formation of the fetal skeleton. Calcium also helps to strengthen the normal function of the heart and the hormonal regulation of blood flow. Deficiency in calcium can lead to brittle nails, hair loss, and dental problems. Sources of calcium include dairy, seafood, fruits, vegetables, nuts, seeds, bananas, and eggs.
Potassium
Potassium plays a key role in the metabolic processes of the body, affecting the functioning of the nervous and cardiovascular systems. It is especially important for the proper development of the fetus. Main sources of potassium include bananas, potatoes, carrots, pumpkin, peas, beans, and eggs.
Magnesium
Magnesium plays an important role in the development of the nervous system of the fetus after 21 weeks of pregnancy. It also supports the healing of the placenta and prevents premature birth and the development of the embryo. To ensure normal magnesium intake, include in your diet products such as beef, bile, fish, eggs, spinach, and herbs.
Selenium
Starting from the 21st week of pregnancy, the body's need for selenium increases for the growth of the nervous system and the heart. A deficiency of this element can lead to weakness, fatigue, skin dullness, and neurological issues. The main sources of selenium are eggs, seafood, fish, and dairy products.
Iodine
Iodine plays a key role in the body's metabolism as it is part of the thyroid gland and other organs. It is necessary for the development of the fetus and for maintaining the level of thyroid hormones. Sources of iodine include fish, seafood, eggs, cheese, and salt.
Chromium
Chromium is important for regulating carbohydrate and energy exchange in the body. From the 21st week of pregnancy, it is particularly important to include it in your diet to support the increased fetal growth, especially if you have limited access to sunlight. Sources of vitamin D include seafood, seafood products, offal from animal and fish, poultry, and eggs.
Sodium
Sodium plays a key role in maintaining the balance of substances inside and outside of cells, as well as between cells and the environment. It is essential for the health of the fetus and the proper functioning of the nervous and cardiovascular systems. Sources of sodium include: beef, liver, cheese, eggs, fish, vegetables, salt, and almonds.
Copper
Copper is closely linked to vitamin B12 and is necessary for regulating metabolic processes in the mother's body and the fetus from the 21st week of pregnancy. It actively participates in the synthesis of proteins and supports the development of the fetus's bones and nervous system. Insufficient copper intake can manifest as brittle nails, hair loss, and dental issues. Sources of copper include: fish, offal, eggs, shrimp, shellfish, and lobster.
Molybdenum
Molybdenum plays an important role in the development of the nervous system of the fetus after 21 weeks of pregnancy. It helps improve the child's bones and teeth, as well as the metabolic distribution of amino acids, protein, and nitrogen compounds.
Zinc
From the 21st week of pregnancy, zinc increases in the body and plays a key role in the proper formation of the fetal skeleton. It also helps in the detoxification of toxic substances and supports immune function. Main sources of zinc include: beef, lamb, eggs, spinach, and nuts.
Iron
A deficiency of iron in the 21st week of pregnancy becomes a widespread problem among pregnant women. Iron deficiency can lead to weakness, fatigue, skin pallor, and heart problems. Iron sources include: red meat, liver, kidney, fish, eggs, dairy, and seafood.
Vitamin E (Tocopherol)
Vitamin E is one of the most useful vitamins for women at the beginning and at the 21st week of pregnancy. It acts as an antioxidant, protecting the cells of the body and preventing the formation of embryo. This element is essential for the proper development of the nervous system and the embryo.
Helpful Tips
If you're feeling itchy, try not to scratch your skin too hard, as it can lead to infection. Instead, use soothing and moisturizing creams or lotions. There are special products for expectant moms that help prevent stretch marks, and you can get them at the pharmacy. If the itching becomes unbearable, don't hesitate to see a doctor, since it could be related to liver issues, and they can recommend additional tests.
Remember, your partner is an important ally in this journey. Spending more quality time together outdoors can do wonders. Take an evening walk before bed as part of your shared nightly routine. It’s not only a great way to relax and unwind after a stressful day but also helps you both prepare for the exciting arrival of your baby, easing worries and making each week of pregnancy feel a little more manageable.
Exercises for Future Moms
Physical activity is especially important during pregnancy. It helps keep your muscles toned and improves blood circulation. Swimming is one of the best workout options for expectant mothers. It relaxes all your muscles, eases tension, and doesn't put pressure on your internal organs.
Next, avoid: high-impact exercises, heavy lifting, weightlifting equipment, including exercises that involve lying on your back.
Discomfort During Pregnancy
- Morning sickness. This condition occurs due to increased pressure in the uterus on the diaphragm. To make breathing easier, it’s recommended to go for fresh air, get plenty of sleep, and do some light physical exercise.
- Heartburn. It happens due to acid reflux from stomach contents into the digestive tract. Avoid eating salt and do not overeat. Improving your eating habits—like eating small portions and chewing slowly—is helpful. Consider consulting your doctor if this persists.
- Lower back pain, sometimes radiating into the pelvis. These pains are related to increased tone in the uterus. Ignoring them isn’t advised. In the early stages, you might try resting, relaxing your muscles, and taking a warm bath. If pain recurs or worsens, see a doctor.
- Leg and foot swelling. This can indicate kidney issues. It’s important to monitor your salt intake and avoid excessive fluid consumption.
- Blood sugar levels. Hormonal changes can cause this problem. For treatment, a blood test called a saliva test is recommended. Also, regularly check your blood sugar with a special glucose meter. Hormonal imbalances should be addressed medically based on your doctor’s advice.
