Week 21 of Pregnancy: Ideal Weight Gain and How to Prevent Stretch Marks

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Motherhood

You have reached week 21 of pregnancy, which means you are now past the halfway mark. At this stage, the baby continues to grow rapidly and their senses are in full development. Additionally, you may feel their movements within the uterus more clearly.

Symptoms

More Evident Baby Movements
Fetal movements are more frequent and stronger. Some mothers feel small kicks or rolls inside the belly.
Increased Appetite
The baby is growing rapidly, which can increase the feeling of hunger. It is important to opt for nutritious meals and avoid excessive sugars or processed fats.
Back and Hip Pain or Pressure
Due to the growth of the uterus and the baby’s weight, the lower back may suffer. Using a pregnancy pillow or maintaining good posture helps alleviate the discomfort.
Swelling and Heaviness in the Legs
Fluid retention and increased circulation can cause swelling in the feet and ankles. Elevating the legs and staying hydrated helps reduce this.
Heartburn and Digestive Issues
Progesterone relaxes the digestive system, which can cause heartburn or constipation. Eating small portions and avoiding irritating foods helps control it.
Skin Changes
Dark spots may appear on the face (melasma) or the linea alba on the abdomen due to increased melanin. Using sunscreen helps prevent them.
Difficulty Sleeping
The growth of the belly and the baby’s movements can make finding a comfortable sleeping position difficult. It is recommended to sleep on your side with a pillow between your legs.
Sensitive and Bleeding Gums
Increased blood flow can make the gums more swollen and prone to bleeding when brushing. Using a soft-bristled brush helps prevent discomfort.
Increased Vaginal Discharge
It is normal to notice a more abundant, white vaginal discharge. However, if there is a foul odor, itching, or unusual coloration, it is advisable to consult a doctor.
Varicose Veins or Spider Veins
Dilated veins may appear in the legs due to increased blood flow. Using compression stockings and avoiding standing for long periods helps prevent them.

Baby’s size

The baby measures approximately 26-27 cm from head to toe.
The baby weighs around 350-400 grams.
Their size is similar to that of a large carrot or a banana.
Baby’s Changes and Development
Organs in full development: Their lungs continue to mature and are beginning to produce surfactant, a substance essential for breathing after birth.
Active digestive system: The baby is swallowing amniotic fluid, which helps develop their digestive system and prepare their intestines for nutrient absorption.
Developing senses: Their taste buds are more active and they can differentiate flavors in the amniotic fluid. Additionally, their hearing is more sensitive and they are beginning to recognize their mother’s voice.
Skin formation: It is still thin and translucent, but it is covered by vernix caseosa, a protective substance that prevents dryness.
Stronger movements: Their muscles are more developed, making their kicks and rolls more evident to the mother.
Hair and eyebrow growth: Their scalp already has fine hair, although the color has not yet been fully defined.

What Should You Do?

Maintain a Healthy Diet
Consume protein, iron, calcium, and omega-3 to support the baby’s growth.
Increase consumption of fruits, vegetables, and fiber to avoid constipation.
Drink enough water to stay hydrated and reduce swelling.
Continue with Moderate Exercise
Perform low-impact exercises such as walking, prenatal yoga, or swimming to improve circulation and reduce back pain.
Avoid high-risk activities or those involving strong impact.
Rest and Mind Your Posture
Sleep on your side, preferably on the left side, to improve blood flow to the baby.
Use support pillows for greater comfort while sleeping.
Maintain good posture when sitting and standing to avoid lower back pain.
Hydrate the Skin and Prevent Stretch Marks
Apply moisturizing creams or natural oils to the abdomen, breasts, and hips.
Avoid very hot showers, as they can dry out the skin.
Medical Check-ups and Prenatal Exams
Attend scheduled prenatal consultations.
If not already performed, consider a morphology ultrasound to evaluate the baby’s development.
Wear Comfortable Clothing
Opt for loose-fitting clothes made of breathable materials.
Use comfortable footwear with good support to avoid discomfort in the feet and back.
Talk to the Baby and Stimulate Their Development
Play relaxing music or talk to them, as they can hear external sounds.
Practice relaxation techniques to reduce stress.

Nutrition in week 21 of pregnancy

Proteins: Help in the formation of the baby’s tissues.
Sources: Lean meats, chicken, fish, eggs, legumes, tofu, cheese, and yogurt.

Iron: Prevents anemia and supports red blood cell production.
Sources: Spinach, lentils, lean red meat, chicken, liver, quinoa, and nuts.

It is recommended to combine these with foods rich in vitamin C (orange, kiwi, tomato) to improve absorption.

Calcium: Strengthens the baby’s bones and teeth.
Sources: Milk, yogurt, cheese, almonds, broccoli, and sardines.

Folic Acid: Essential for the formation of the baby’s nervous system.
Sources: Spinach, avocado, broccoli, beans, asparagus, and fortified cereals.

Omega-3: Favors the baby’s brain and visual development.
Sources: Salmon, tuna, chia, flaxseed, walnuts, and olive oil.

Fiber: Prevents constipation, a common symptom at this stage.
Sources: Fruits, vegetables, whole grains, oats, and legumes.

Hydration: Maintain an intake of 2-3 liters of water per day to avoid fluid retention and improve circulation.

Foods to Avoid
Ultra-processed foods: Fast food, snacks with excessive salt and sugar.
Raw meat and fish: To prevent infections such as toxoplasmosis or listeria.
Excessive caffeine: No more than 200 mg per day (equivalent to one cup of coffee).
Alcoholic beverages: These can affect the baby’s development.
Unpasteurized cheeses: Such as brie, camembert, or blue cheese, due to the risk of listeria.

Maintaining a balanced diet this week is key to ensuring the baby’s proper growth and the mother’s well-being.

Recommended Exercises
Daily walks of 30-40 minutes.
Swimming or water exercises to relieve back pressure.
Prenatal yoga or pilates to improve flexibility and breathing.
Pelvic floor strengthening exercises (Kegels).
Gentle stretching to relax muscles and prevent cramps.

Exercises to Avoid
High-impact sports such as running, jumping, or heavy weightlifting.
Exercises that involve lying on your back for long periods.
Activities with a risk of falling, such as cycling or skiing.
Contact sports such as soccer or basketball.

Staying active during this week of pregnancy contributes to physical and emotional well-being, improving the mother’s quality of life and favoring the baby’s development.

Exercise in week 21 of pregnancy

Improves Circulation and Prevents Swelling

Promotes blood flow, reducing fluid retention and the risk of varicose veins in the legs.

Decreases Back and Joint Pain

Strengthens the lumbar, abdominal, and pelvic muscles, relieving pressure on the back.
Improves posture, preventing muscle and joint discomfort.

Helps Control Weight Gain

Maintains a healthy weight and prevents an excessive increase that could lead to pregnancy complications.

Reduces the Risk of Gestational Diabetes and Preeclampsia

Improves insulin response and keeps blood sugar levels stable.

Improves Mood and Reduces Stress

Releases endorphins, which helps reduce stress, anxiety, and potential symptoms of depression.

Facilitates Labor and Postpartum Recovery

Strengthens the pelvic floor muscles and improves physical endurance, which can help during labor.
Speeds up the body’s recovery after the baby is born.

Things You Should NOT Do:

Avoid Stress and Lack of Rest
Do not neglect sleep; it is recommended to sleep between 7 and 9 hours per night.
Avoid situations of intense stress, as it can affect the baby’s development.
Do not sleep on your back for long periods, as it can affect circulation.
Do Not Consume Dangerous Foods
Raw or undercooked meat, fish, and eggs, due to the risk of infections like listeria or toxoplasmosis.
Unpasteurized cheeses, such as brie or camembert.
Alcoholic beverages, as they can affect the baby’s brain development.
Excessive caffeine; it is recommended not to exceed 200 mg per day (equivalent to one cup of coffee).
Ultra-processed foods with excessive sodium and sugars.
Avoid Sedentary Behavior or Excessive Exercise
Do not remain sitting or standing for long periods without moving.
Do not perform high-impact exercises, those with a risk of falling, or sudden movements.
Avoid lifting heavy objects or performing intense physical exertion.
Do Not Expose Yourself to Toxic Substances
Avoid strong chemicals such as solvents, paints, or pesticides.
Do not smoke or be near tobacco smoke, as it can affect the oxygen the baby receives.

Do Not Neglect Medical Check-ups
Do not miss prenatal appointments or postpone recommended medical exams.
Do not self-medicate; any medication must be prescribed by a doctor.
Do Not Use Inappropriate Clothing or Footwear
Avoid tight clothing that may hinder circulation.
Do not wear high heels for long periods, as they can cause discomfort and imbalance.

Frequently Asked Questions

Is it normal to feel more baby movements this week?

Yes, from week 21 onwards, the baby's movements are more noticeable. Some women describe them as bubbles or small taps. If you don't feel them yet, don't worry; they will become more evident in the coming weeks.

How much weight should I have gained by now?

Weight gain varies for every woman, but on average, an increase of 4.5 to 6.5 kg is expected by this week. It is important to maintain a balanced diet to keep a healthy weight.

Why do I feel more swelling in my feet and legs?

Fluid retention is common at this stage of pregnancy due to hormonal changes and increased blood flow. To alleviate it, it is recommended to stay well-hydrated, take short walks, and elevate your legs whenever possible.

Is it safe to travel at this stage of pregnancy?

Yes, it is generally safe to travel in week 21, but it is advisable to consult with your doctor before taking long trips. If traveling by plane, it is recommended to walk around periodically and wear comfortable clothing.

Can I still have sex?

Yes, if the pregnancy is healthy and there are no medical contraindications, sexual intercourse is safe. However, some women may experience increased sensitivity or discomfort.

How can I relieve back pain?

Back pain is common at this stage due to the growth of the abdomen and changes in posture. To relieve it, it is recommended to:
Perform stretching exercises or prenatal yoga.
Use pillows to sleep in a comfortable position.
Avoid standing or sitting for long periods without moving.

Should I worry if I have mild contractions?

In this week, so-called Braxton Hicks contractions may appear, which are mild and sporadic. If they become painful, frequent, or are accompanied by bleeding, it is important to consult a doctor.

When should I start preparing the baby's room?

Many expectant mothers begin organizing the baby's room starting in the fifth or sixth month. It is a good time to start planning and buying what is necessary in advance.