Pregnancy Calendar at Week 22
Sweetie, hi there!
We're 22 weeks along now, and I’m starting to look like a fluffy little butterball! 🤣 I’ve gained about 28-29 centimeters around my belly, and my weight is now between 420 and 500 grams. Honestly, I feel just like a proper little baby, just steadily growing and developing. It’s amazing how much my nerves are strengthening with every little day. I even started opening my eyes, and it seems like I can already peek at you! 😊 Tiny eyebrows have appeared—yes, they’re even darkening, like a little hat. Melanin is still a bit shy, though. And I love to give your finger a good squeeze—such a calming little hug!
My brain continues to grow, but now it’s more efficient at shaping my limbs and other body parts—things that respond to my feelings and mood. I’m already reacting loudly to sounds and bright lights—if something catches my eye, I immediately start to turn my little head to see what's going on, alright?
While I’m getting ready to come into the world, I’m still a bit too early to leave your cozy little home. Here, I feel safe in your warmth, hearing your heartbeat and your gentle singing whenever I listen to your voice. Thank you so much for being my most caring mama! 💕
Sending you my little cuddles,
and my tiny little acrobatic flip 🤣
What happens to me
During the 22nd week of pregnancy, there's usually a calm period. For a healthy woman, her well-being improves, her breathing normalizes, strength returns, and the nausea disappears. However, the body continues to change.
Uterus and its growth
The uterus keeps growing, the wall of the cervix stretches out, and the bottom lifts to about 2–2.3 cm above the pubic bone. With multiple pregnancies, these measurements can be slightly larger. As the uterus expands, it presses on the diaphragm, causing shortness of breath. At the same time, the total volume of the uterus also increases, and its parameters depend on the woman's body build and weight. Usually, the size of the uterus increases by about 1 cm each month. The uterus is already formed but still capable of independent breathing until it becomes impossible. The shape of the head also begins to resemble a walnut due to active growth of its vessels and brain. The twin twins move actively, block, react to noise and bright light.
Changes in the female body
Normal weight gain during pregnancy is usually around 5.5–6 kg. The total weight includes the fetus, placenta, blood flow, and amniotic fluid. Sudden increases in weight or significant weight gain after 22 weeks may indicate additional diagnostics to prevent gestational issues. The total weight gain needs to be monitored, especially because the placenta causes increased blood flow and can lead to hypertension, hypertensive crises, or placental abruption.
Changes with each pregnancy
- A pregnancy may be less resilient after the previous one due to underdeveloped internal organs and systems. In such cases, doctors will advise additional examinations.
- Genetic testing of blood at 22 weeks is a good opportunity for early detection of possible abnormalities.
- Screenings
Genetic studies are carried out according to specific indications. If a geneticist suspects high risks of intrauterine genetic diseases, women may be offered invasive diagnostics — chorionic villus sampling.
Miscarriage
Intrauterine fetal death is a serious threat to the life of the woman because the separation of tissues of the deceased fetus can lead to peritonitis and septicemia. It is essential to promptly consult specialists.
M tenderness
- Reduce physical exertion and replace it with prolonged walks;
- Take vitamins according to the recommended 22-week schedule;
- Engage in sex if it is comfortable and does not cause unpleasant sensations or threaten pregnancy;
Women should pay special attention to swelling, as it now directly affects their baby. It is advisable to follow hygiene rules, wear comfortable underwear, and avoid constrictive clothing, especially during threatening miscarriage, pain, or prolonged static body positions.
Things women should avoid
- Avoid physical exercises related to strenuous activity, weightlifting, and strength training.
- Do not use alcohol, including small amounts.
- Avoid foods that can cause allergic reactions, especially fast food, processed foods, and products that can trigger migraines and indigestion.
- Do not visit saunas, baths, or hot tubs, as heat increases the load on the cardiovascular system and can raise the risk of blood clots, hypertensive crises, and placental abruption.
Women need to pay special attention to swelling because it now directly affects their baby. It is essential to avoid stressful factors, as they can become a cause of mental and emotional disorders during pregnancy.
Eating Right
Eating well isn't just about chowing down in the hospital cafeteria. It's important to pay special attention to your diet, balance it out, and make it more diverse. During the 22nd week of pregnancy, we recommend:
- Cook your meals by steaming, baking, boiling, or using a microwave;
- Eat smaller portions more often;
- Drink fresh fruit juices, fruits, and berries daily;
- Include seafood and fish, such as fish and seafood from fish sources, amino acids, and vitamin A;
A healthy diet provides about 45% of the body's need for nutrients. Pay close attention to this when planning your meals, especially if you experience swelling during pregnancy.
The Need for Vitamins and Minerals
The daily requirements for vitamins and minerals for a pregnant woman remain relevant:
Vitamin A
The recommended daily dose of vitamin A is 2000-3000 IU. This vitamin is essential for the growth and formation of the baby’s bones, eyes, and tissues; it supports the development of the placenta, liver, and kidneys, and is important throughout pregnancy.
Vitamin B9
The recommended daily dose of vitamin B9 is 300-500 mcg. This vitamin is necessary for the proper functioning of the nervous system, influences the formation of blood cells, and helps prevent congenital neural tube defects. Sources include seeds (sunflower, sesame, pumpkin), liver, peas, beans, and sugary candies.
Vitamin B1 (Thiamine)
The recommended daily dose of vitamin B1 is 1.5-2 mg. It is vital for the metabolic processes and the health of joints and muscles. Found in wheat germ, polished rice, mushrooms, fish, and eggs, as well as in chicken and turkey.
Vitamin B2
The recommended daily dose of vitamin B2 is 1.5-2 mg. B2 is necessary for the normal absorption of mineral complexes, retinol, and beta-carotene, as well as for the health of the skin and connective tissue. It is contained in fish, eggs, green vegetables, grapes, carrots, and potatoes.
Vitamin B5 (Pantothenic Acid)
The recommended daily dose of vitamin B5 is 5-10 mg. This vitamin is needed to restore metabolism, regulate protein-fat balance, and lower cholesterol levels. It is found in nuts, sesame, pumpkin seeds, and fish and meat products.
Vitamin C (Ascorbic Acid)
The recommended daily dose of vitamin C is 70-100 mg. Ascorbic acid has a pronounced antioxidant effect, helps prevent oxidative damage, and stimulates local and systemic immune responses. High concentrations are found in lemon zest, tangerines, grapes, oranges, black currants, cherries, and from eggs and poultry.
Vitamin D
The recommended daily dose of vitamin D is 10-50 mcg. In regions with short daylight hours and cold climates, supplementing is possible. Vitamin D supports the prevention of skeletal deformities and reduces the risk of rickets in children. Its sources include fish oil, cod liver oil, fish, and eggs.
Selenium
The recommended daily norm of selenium is 12-15 mcg. This microelement actively participates in antioxidant defenses, helps prevent cardiovascular diseases, and stabilizes the blood hormone levels, as well as boosts the immune system. Higher selenium content is found in fish, shellfish, and cereals.
Copper
The recommended daily norm of copper is 50 mcg. This microelement plays a role in forming blood, preventing anemia, and supporting the health of bones, cartilage, and connective tissue. It is found in wheat, beef, liver, mushrooms, and nuts.
Zinc
The recommended daily norm of zinc is 12-15 mg. This microelement actively contributes to the formation of blood, reduces the risk of miscarriage, and supports the immune system, as well as normalizes the function of the thyroid gland and strengthens heart and blood vessel health. Zinc is found in seeds (sunflower, pumpkin), fish, meat, and seafood supplements.
Iodine
The recommended daily requirement for iodine is 150-200 mcg. Iodine is essential for normal thyroid function and thyroid hormone production and is important throughout pregnancy. You can find it in fish, tuna, seaweed, cod liver, eggs, and dairy products.
Selenium
The recommended daily norm of selenium is 55-70 mcg. Selenium supplementation helps strengthen the immune system and improve the body's resistance and endurance. It is found in fish, eggs, nuts, berries, and tomatoes.
Calcium
The recommended daily norm of calcium is 500 mg, and during pregnancy with osteoporosis, it can be increased to 1000 mg. This element is vital for the health of the skeletal-muscular system, bones, and teeth. It is found in dairy products, stone fruits, nuts, and grains.
The importance of vitamins and minerals requires a thoughtful approach to creating a daily diet — variety, moderation, and balanced intake are key.
The Need for Iodine
The daily iodine requirement for a pregnant woman is about 150-200 mcg. Iodine is necessary for the proper functioning of the thyroid gland and thyroid hormones and plays a crucial role during pregnancy. You can supplement its intake with iodine tablets.
The Role of the Brain
The daily amount of vitamin E should be around 10-20 mcg. This vitamin is essential for preventing intrauterine hypoxia, supports the immune function of the placenta, and is a carrier of natural ferritin. Overdose may increase the risk of swelling.
The Role of Magnesium
The recommended daily amount of magnesium is 400-500 mg. This element helps prevent diabetes in pregnant women, supports the health of the cardiovascular system, stabilizes blood pressure, and boosts natural ferritin. Excess magnesium can lead to placental pathologies.
Helpful Tips
As a future mom, it's important to focus on your health and well-being, as well as your baby's. If your work involves a physically demanding or stressful job, or if you're in a high-risk situation such as being in one position for a long time, or if you experience complications during pregnancy, it's a good idea to consider taking early maternity leave.
It's really important for men to actively support their partners throughout the pregnancy. Around the 22nd week, especially, understanding the emotional and hormonal changes your partner is going through becomes crucial. Showing empathy, support, and love can significantly reduce the risk of postpartum depression and help promote a healthy, happy baby.
Exercises for Expecting Moms
Pregnancy during the 22nd week is a great time to support your body’s wellbeing, strengthen your muscles, and prepare your body for childbirth. Women are still very active at this stage, so you can incorporate the following exercises into your routine:
- Swimming and aquarobics;
- Dynamic exercises like dancing and rhythmic movements;
- Pilates – a fantastic way to stretch and strengthen your muscles;
- Yoga – helps reduce stress, relax muscles, and lessen muscle tension;
- Light weight-bearing exercises with small weights of about 0.5-1 kg.
Please pay special attention to doing exercises aimed at the pelvic area, as they improve circulation, increase oxygen supply to the fetus, and help enhance the elasticity of the woman's connective tissue. During this period, you can start practicing Kegel exercises to strengthen the pelvic muscles, which will help prevent tears during natural childbirth.
Troubles During Pregnancy
Back and Pelvic Pain
Pain in your lower back and pelvis is pretty common during pregnancy, especially if your baby bump increases your load on your lower spine. As your belly grows, it shifts the center of gravity and strains your back. To help reduce these aches, using supportive belts and cushions is recommended.
Constipation and Bloating
As your pregnancy progresses, many women notice issues like constipation. This is linked to hormonal changes: growing your baby puts pressure on your bladder and urinary tract. Keeping your bladder regularly emptied helps prevent infections and helps your body get rid of waste more efficiently. If you experience frequent bowel issues, it could be a sign of a digestive condition, so it's wise to consult a healthcare professional.
Headaches and Headaches
When your belly expands and presses on your cervix, it can disrupt the flow of oxygen to your brain, leading to headaches. These are often caused by tension or muscle strain in the head and neck area. Managing stress, maintaining good posture, and practicing gentle exercises like yoga can significantly reduce these pains.
Urinary Issues
In the 22nd week of pregnancy, many women start experiencing urinary problems. This is because hormonal shifts cause increased blood flow to the kidney and bladder area. It's very important to keep your bladder regularly emptied to avoid infections and develop a healthy urinary system. If you notice recurrent urinary issues, it could be a sign of a medical problem, so seek advice from a specialist.
