Week 9 of Pregnancy: First Physical Changes and Extreme Fatigue

World
Motherhood

Welcome to week 9 of pregnancy! You are officially entering the third month, a key stage in your baby’s development. Their main organs are already formed and are beginning to mature, their head continues to grow, and their facial features are becoming more defined. In addition, even if you cannot feel it yet, they are starting to move inside the uterus.

Your baby continues to grow rapidly, and each day brings you closer to the next major stage: the second trimester.

Symptoms

Nausea and vomiting: They may still be present, especially in the mornings.
Extreme fatigue: Your body is working hard to support your baby’s development, which can make you feel more tired.
Headache: Due to hormonal changes and increased blood flow.
Heartburn and slow digestion: Progesterone relaxes the muscles of the digestive system, which can cause reflux or a feeling of heaviness.
Increased salivation: It is common to have more saliva than usual, a lesser-known but normal symptom.
Emotional changes: There may be mood swings due to hormonal adjustment.
Breast enlargement: Your breasts may feel more sensitive and heavier as they prepare for breastfeeding.

Embryo size

In week 9 of pregnancy, the embryo measures between 2.3 and 3 cm, about the size of a cherry or a large olive.
Growth is rapid and the body begins to straighten. Although the head is still large compared to the rest of the body, the arms and legs are more defined and the fingers are beginning to separate. Each day looks more like a baby!

What Should You Do?

Prenatal care: If you have not had your first medical appointment yet, it is time to schedule it. Your doctor may request blood tests, ultrasounds, and other important studies.
Balanced diet: Make sure you eat foods rich in folic acid, iron, calcium, and protein to support your baby’s development.
Prenatal vitamins: Continue taking the supplement recommended by your doctor to cover all nutritional needs.
Hydration: Drinking enough water helps prevent constipation and keeps your body functioning properly.
Adequate rest: Fatigue is common at this stage, so listen to your body and rest when you need to.
Moderate exercise: Walking, prenatal yoga, or low-impact exercises can help you stay active and reduce discomfort such as back pain.
Avoid harmful substances: No alcohol, tobacco, or excessive caffeine. It is also important to reduce your intake of ultra-processed foods.
Connect with your pregnancy: This is a good time to start a pregnancy journal, take photos of your bump, and share this moment with your partner or loved ones.a

Nutrition in week 9 of pregnancy

Folic acid: Essential for the formation of the baby’s nervous system.
Sources: Spinach, broccoli, lentils, avocado, asparagus.

Iron: Prevents anemia and helps produce red blood cells.
Sources: Lean meats, spinach, legumes, quinoa, liver.

Calcium: Essential for the development of the baby’s bones and teeth.
Sources: Dairy products, almonds, tofu, sardines, broccoli.

Omega-3: Supports the baby’s brain and visual development.
Sources: Salmon, chia, walnuts, flaxseed, enriched eggs.

Protein: Essential for cell growth.
Sources: Chicken, fish, eggs, beans, Greek yogurt.

Fiber: Helps prevent constipation, which is common at this stage.
Sources: Oats, fruits with skin, seeds, legumes.

General tips
Eat small but frequent portions.
Stay well hydrated with water and avoid sugary drinks.
Reduce caffeine and ultra-processed foods.
Avoid fish high in mercury (such as swordfish or bluefin tuna).
If you feel nauseous, choose light snacks such as whole-grain crackers or fresh fruit.

Recommended exercises in week 9
Daily walks (30 min)
Prenatal yoga (relieves tension and improves flexibility)
Swimming or water exercises (gentle and low impact)
Breathing and relaxation exercises
Avoid high-impact exercise, excessive weight lifting, or high-risk sports.

Tip: Always consult your doctor before starting or continuing any exercise routine. Move safely and enjoy this stage!

Exercise in week 9 of pregnancy

Staying active during pregnancy has multiple benefits for both mother and baby.

Reduces fatigue and improves energy
Exercise stimulates circulation and helps combat the typical tiredness of the first trimester.
Reduces nausea and discomfort
Moderate physical activity can help relieve nausea and improve digestion
Promotes circulation and prevents swelling
Exercising improves blood circulation, reducing the risk of varicose veins and cramps.
Strengthens muscles and joints
Helps prepare your body for the physical changes of pregnancy and childbirth.
Improves mood
Exercise releases endorphins, which helps reduce stress and anxiety.
Helps regulate weight gain
Staying active contributes to healthy weight gain during pregnancy.

Things You Should NOT Do:

Consuming alcohol, tobacco, or drugs
These affect the baby’s development and can cause serious complications.
Overdoing caffeine
Excessive consumption can increase the risk of miscarriage. It is recommended not to exceed 200 mg per day (equivalent to one cup of coffee).
Doing high-impact exercise
Avoid contact sports, heavy weightlifting, or sudden movements that could affect your balance.
Eating raw or undercooked foods
Meat, raw fish (such as sushi), deli meats, and undercooked eggs can increase the risk of infections such as toxoplasmosis or salmonellosis.
Exposing yourself to extreme temperatures
Very hot baths, saunas, or hot tubs can raise your body temperature and affect the baby’s development.
Self-medicating
Some medications can be harmful during pregnancy. Always consult your doctor before taking any medication or supplement.

Exposing yourself to excessive stress
Constant stress can affect your health and your baby’s. Practice relaxation techniques such as meditation or prenatal yoga.
Handling toxic chemicals
Avoid contact with strong cleaning products, pesticides, or chemicals that may be harmful.

Frequently Asked Questions

Is it normal to still have nausea and vomiting?

Yes, many women still experience nausea this week. It usually improves after the first trimester. Eating small portions and staying hydrated can help.

When will I start noticing my bump?

In week 9, the uterus is growing, but the bump may still not be visible. Some women may notice a slight increase due to bloating.

Can I have sexual intercourse?

Yes, in most cases it is safe. Unless your doctor indicates otherwise, sexual intercourse does not affect the baby.

Is it normal to have abdominal cramps or pain in the lower abdomen?

Yes, as long as they are mild and not accompanied by bleeding. They are caused by the uterus growing. If the pain is severe, consult your doctor.

How much weight should I have gained by now?

It depends on each woman, but in the first trimester weight gain is usually 0.5 to 2 kg. If you have a lot of nausea, you may not have gained weight or may even have lost a little.

Is it normal to feel more tired than usual?

Yes, increased hormones and changes in your body can make you feel exhausted. Rest as needed and listen to your body.

When should I have my first ultrasound?

If you have not had one yet, it is recommended to have it between weeks 8 and 12 to confirm the baby’s development and the estimated due date.

Why do I have more vaginal discharge?

An increase in clear or white vaginal discharge is normal and helps prevent infections. If it changes color, has a strong odor, or causes discomfort, consult your doctor.

Can I continue exercising?

Yes, as long as it is low impact, such as walking, swimming, or prenatal yoga. Avoid high-risk exercises or those involving jumping and sudden movements.

What if I have light bleeding?

Light bleeding can be normal, but it is always recommended to consult your doctor to rule out any problem.