Week 7 of Pregnancy: Neural Tube Development and Essential Supplements
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In week 7 of pregnancy, your baby continues to grow at a rapid pace, and your body continues to adapt to this new stage.
Their main organs, such as the brain, heart, lungs, and liver, continue to form. Their face begins to take shape, with small buds where the eyes, nose, and ears will develop.
Physical symptoms
- Nausea and vomiting (especially in the morning, but they can occur at any time of day).
- Extreme fatigue due to hormonal changes and increased blood flow.
- Tender or swollen breasts due to increased progesterone and estrogen.
- Frequent need to urinate because the uterus begins to grow and presses on the bladder.
- Excessive salivation (hypersalivation), which may accompany nausea.
- Constipation due to progesterone slowing down the digestive system.
- Food cravings or aversions; certain smells or foods may trigger nausea.
- Mild abdominal bloating due to fluid retention and hormonal changes.
Emotional and psychological symptoms
- Mood swings due to hormonal fluctuations.
- Anxiety or excitement as you process the news of the pregnancy.
- Increased emotional sensitivity to everyday situations.
Development this week:
The heart is already fully formed and beats at a rate of approximately 120–160 beats per minute.
The brain develops rapidly, with the formation of the main brain structures.
The eyes begin to form, although they are still covered by a thin layer of skin.
Arm and leg buds lengthen, and elbows and knees begin to form.
The nose and ears begin to take shape.
Embryo size
In week 7 of pregnancy, the embryo measures approximately 1.1 cm to 1.3 cm, similar in size to a blueberry or a bean.
What Should You Do?
- Medical care:
-First prenatal visit (if you have not had it yet). The doctor may request blood and urine tests and an ultrasound to confirm the pregnancy and check the embryo’s development.
-Take folic acid and prenatal vitamins, if indicated by your doctor, to prevent neural tube defects.
-Necessary vaccines, such as the flu shot, if it is flu season. - Nutrition and healthy habits:
-A balanced diet rich in fruits, vegetables, lean proteins, and fiber.
-Avoid alcohol, excessive caffeine, cigarettes, and raw or undercooked foods (such as meat, fish, and eggs).
-Drink enough water to stay hydrated and help with constipation.
Physical activity and well-being:
-Moderate exercise such as walking or prenatal yoga (always with medical approval).
-Enough rest to combat fatigue.
-Stress management with deep breathing, meditation, or relaxing activities. - Warning signs to see a doctor:
-Heavy bleeding or severe cramps.
-Excessive nausea and vomiting that prevent you from eating or drinking.
-High fever or severe abdominal pain.
Essential nutrients and their sources
Folic acid (Vitamin B9) → Prevents neural tube defects
Spinach, broccoli, lentils, avocado, asparagus, orange, fortified cereals.
Iron → Prevents anemia and helps transport oxygen
Lean meats, liver (in small amounts), lentils, spinach, chickpeas, quinoa, almonds.
Combine with vitamin C (oranges, strawberries, peppers) to improve absorption.
Calcium → Baby’s bone development and the mother’s bone health
Milk, cheese, yogurt, almonds, tofu, broccoli, sardines with bones.
Vitamin D → Helps fix calcium in the bones and strengthens the immune system
Salmon, tuna, egg, mushrooms, fortified milk.
It is also obtained with moderate sun exposure (15–20 min per day).
Omega-3 (DHA and EPA) → Baby’s brain and visual development
Fatty fish (salmon, sardines, trout), chia, flaxseed, walnuts, avocado.
Protein → Cell growth and tissue formation for the baby
Lean meats, chicken, fish, eggs, beans, tofu, dairy.
Fiber → Prevents constipation and improves digestion
Fruits (apple, pear, banana), leafy greens, oats, legumes, whole-grain bread.
Magnesium → Regulates blood pressure and reduces cramps
Banana, pumpkin seeds, spinach, dark chocolate, almonds.
Exercises to avoid:
-Contact or high-impact sports (soccer, basketball, martial arts).
-Very heavy weightlifting or intense abdominal exercises.
-Long-distance running if you did not have the habit before pregnancy.
-Exercises with a risk of falls (skating, horseback riding, skiing).
-Activities in very hot climates that may cause overheating.
Benefits of exercise in week 7 of pregnancy
Exercising moderately and safely at this stage brings multiple benefits:
-Reduces fatigue and improves mood by releasing endorphins.
-Helps combat nausea by improving circulation and digestion.
-Prevents constipation by activating intestinal transit.
-Maintains a healthy weight, avoiding excessive gain.
-Strengthens muscles and joints, preparing the body for the physical changes of pregnancy.
-Improves sleep quality and reduces stress.
-Promotes circulation and helps prevent swelling and leg cramps.
Recommended exercises in week 7 of pregnancy
Ideal duration: 20–30 minutes, 3–5 times per week.
Safe and recommended exercises:
-Light walks → Help maintain cardiovascular endurance without impact.
-Prenatal yoga → Improves flexibility and breathing and relaxes the mind.
-Swimming → Relieves pressure on the joints and strengthens the body.
-Stationary bike → Safe cardio with no risk of falls.
-Stretching exercises → Prevent muscle tension and cramps.
-Kegel exercises → Strengthen the pelvic floor for better urinary control.
Things You Should NOT Do:
Drinking alcohol or smoking
Alcohol and tobacco can affect the baby’s development and increase the risk of congenital abnormalities.
Taking medication without consulting your doctor
Some medications can be harmful to the baby. Always consult your doctor before taking any medication.
Eating raw or undercooked foods
Avoid raw or undercooked meat, eggs, and fish, as well as unpasteurized dairy products, as they may contain dangerous bacteria such as Listeria or Salmonella.
Exposing yourself to toxic chemicals
Avoid products with strong chemicals such as ammonia-based dyes, harsh cleaning products, and pesticides.
Doing high-impact exercise or lifting excessive weight
Although exercise is beneficial, avoid sudden movements, jumping, or activities that could cause falls or injuries.
Consuming excessive caffeine
No more than 200 mg per day (approximately one cup of coffee). Excess caffeine may increase the risk of miscarriage.
Skipping meals or following restrictive diets
Your body needs essential nutrients. Eating well and in a balanced way is key to the baby’s development.
Stressing excessively
Stress can affect your well-being. Look for relaxing activities such as meditation, deep breathing, or gentle walks.
Using hot tubs or hot saunas
High temperatures can be dangerous during pregnancy, as they can cause dehydration and affect the baby’s development.
Sleeping on your stomach or on your back
Although it is still possible during these weeks, it is recommended to start getting used to sleeping on your side, preferably on your left side, to improve circulation.
Frequently Asked Questions
Is it normal to feel so much nausea and fatigue?
Yes, it is completely normal. The increase in hormones (especially hCG and progesterone) causes fatigue and nausea.
Tip: Eating small portions throughout the day, staying hydrated, and getting enough rest helps keep it under control.
When will I have my first ultrasound?
Generally, the first ultrasound is done between weeks 6 and 9. In it, you can see the gestational sac, the embryo, and, in many cases, hear the heartbeat.
Can I exercise at this stage?
Yes, but it should be low-impact exercise such as walking, swimming, or prenatal yoga.
Contact sports, high-impact exercise, and any activity with a risk of falls should be avoided.
Why do I feel the need to urinate more often?
The uterus begins to grow and puts pressure on the bladder. In addition, the kidneys work more to eliminate waste from your body and the baby’s.
Is it normal to feel mild cramps?
Yes, as long as they are not intense and are not accompanied by bleeding. These mild cramps may be caused by the uterus growing or hormonal changes.
If the pain is severe or there is bleeding, it is important to see a doctor.
What foods should I avoid at this stage?
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Alcohol, excessive coffee, tobacco. Fish with high mercury content (bigeye tuna, swordfish). Cold cuts, raw or undercooked meats. Unpasteurized cheeses and raw milk. Ultra-processed foods with many preservatives.
Alcohol, excessive coffee, tobacco.
Fish with high mercury content (bigeye tuna, swordfish).
Cold cuts, raw or undercooked meats.
Unpasteurized cheeses and raw milk.
Ultra-processed foods with many preservatives.
When will I know the baby’s sex?
It can be determined with greater certainty between weeks 16 and 20 by ultrasound.
There are also blood tests that can determine it from week 10.
How much weight should I gain in the first trimester?
Generally, between 0.5 and 2 kg throughout the first trimester. Some women do not gain weight or even lose a little due to nausea, and that is normal as long as the doctor monitors it.
Why do I have sudden mood swings?
This is normal due to increased hormones such as progesterone and estrogen, which affect mood.
When should I be concerned and see a doctor?
-Heavy bleeding or severe abdominal pain.
-Severe nausea and vomiting that prevent you from eating or drinking.
-Persistent dizziness or fainting.
-High fever or chills.
