23 Weeks Pregnant Symptoms: What to Expect and When to Worry

` sections, 2 new FAQs, and additional medical context while maintaining the warm, authoritative voice:

Quick take: At 23 weeks you’re entering the late-second trimester, so it’s normal to notice a mix of new sensations—gentle baby kicks, a growing belly, occasional swelling, and backaches. Most symptoms are harmless, but any sudden bleeding, severe cramping, or rapid weight gain should prompt a call to your provider. This stage brings exciting developments like stronger fetal movements and visible baby growth, but it’s also when common discomforts like round ligament pain and sleep disturbances may appear.

It’s 2 a.m., you’re scrolling through your phone with a cup of tea, and a wave of “Is this normal?” washes over you as you read about the latest tummy-size change. You’re 23 weeks along, and the pregnancy journey feels both familiar and brand-new. The second trimester is often called the "honeymoon phase" of pregnancy, but that doesn’t mean it’s without its challenges. Between the excitement of feeling your baby move and the frustration of not being able to get comfortable in bed, this stage can feel like an emotional rollercoaster.

In this guide we’ll walk through the typical 23-week symptoms, the baby’s milestones, weight-gain expectations, nutrition tips, and ways to ease common discomforts like back pain and swelling. We’ll also cover exercise safety, travel considerations, warning signs that need a medical eye, and a quick prep list for the hospital—so you can feel confident about every bump-related question you have. Plus, we’ll dive deeper into sleep strategies, emotional well-being, and how to navigate the practical challenges of this stage, like work accommodations and preparing for maternity leave.

What are the common symptoms at 23 weeks pregnant?

By week 23 many women notice that the early-pregnancy “roller coaster” steadies into a more predictable rhythm. The most frequently reported signs include:

• Fetal movements: Soft flutters become more distinct “kicks” that you can feel in the lower abdomen. Many moms describe this as feeling like popcorn popping or tiny bubbles bursting. These movements are not just reassuring—they’re a sign your baby is active and developing well. Some women even notice their baby responding to loud noises or their partner’s voice by this stage.
• Increased appetite: Your growing uterus needs extra calories, and cravings may reappear. This is your body’s way of ensuring your baby gets the nutrients needed for rapid growth. However, it’s important to focus on nutrient-dense foods rather than empty calories. Many women find they need to eat smaller, more frequent meals to avoid heartburn and keep energy levels stable.
• Backache: The shift in your center of gravity often strains the lower back. As your belly grows, your posture changes to accommodate the extra weight, which can lead to muscle tension and discomfort. This is especially common if you spend long hours sitting at a desk or standing.
• Swelling (edema): Small feet and ankle puffiness, especially after standing. This happens because your body is holding onto more fluid to support your pregnancy. While mild swelling is normal, it’s important to monitor it, as sudden or severe swelling can be a sign of pre-eclampsia.
• Braxton-Hicks contractions: Irregular, painless tightening that prepares the uterus for labor. These “practice contractions” are your body’s way of getting ready for the real thing. They’re usually short-lived and don’t follow a pattern, unlike true labor contractions. Staying hydrated and changing positions can often help them subside.
• Heartburn and indigestion: Hormonal relaxation of the lower esophageal sphincter lets acid rise. Progesterone, the hormone that helps maintain your pregnancy, also relaxes the muscles in your digestive tract, which can lead to acid reflux. Eating smaller meals, avoiding spicy or greasy foods, and not lying down right after eating can help manage this symptom.
• Varicose veins and hemorrhoids: Blood pooling in the lower body can cause visible veins and discomfort. Increased blood volume and pressure from your growing uterus can make veins in your legs and rectum swell. While uncomfortable, these are usually harmless and improve after delivery. Wearing compression stockings and elevating your legs can help with varicose veins, while fiber-rich foods and hydration can ease hemorrhoids.
• Round ligament pain: Sharp, stabbing pains in the lower abdomen or groin as the ligaments supporting your uterus stretch. This is one of the most common but least talked-about symptoms at this stage. It often occurs when you change positions suddenly, like rolling over in bed or standing up quickly. Gentle stretching and warm compresses can provide relief.
• Skin changes: Darkening of the linea nigra (the line running down your belly) and the appearance of stretch marks. Hormonal changes can cause hyperpigmentation, leading to darker patches on your skin. Stretch marks are a normal part of pregnancy for many women and often fade after delivery. Keeping your skin moisturized can help, though there’s no proven way to prevent them entirely.

These symptoms usually appear gradually and vary from person to person. If you notice a sudden spike in any of them—especially severe cramping or heavy bleeding—contact your provider right away. It’s also worth noting that while these symptoms are common, they’re not universal. Some women sail through this stage with minimal discomfort, while others may experience more intense symptoms. Both are normal.

Most of these experiences are covered in routine prenatal visits. Your clinician will check the baby’s heartbeat, measure fundal height (the distance from your pubic bone to the top of your uterus), and discuss any new symptoms to ensure they’re within the normal range (ACOG, 2023). They may also ask about your emotional well-being, as mood swings and anxiety can be common at this stage. Don’t hesitate to bring up any concerns, no matter how small they may seem—your provider is there to support you.

Is it normal to have swelling at 23 weeks pregnant?

Typical swelling is:

• Visible by the end of the day, especially after standing or sitting for long periods. You might notice that your shoes feel tighter or that you can’t wear your rings comfortably.
• Soft to the touch, without redness or heat. The skin may look slightly stretched or shiny, but it shouldn’t feel warm or tender.
• Improved by elevating the feet, wearing supportive stockings, and staying hydrated. Compression socks or stockings can help reduce swelling by improving circulation in your legs. Aim to elevate your feet above your heart for 15–20 minutes a few times a day.
• More noticeable in warm weather or after eating salty foods. Heat causes blood vessels to dilate, which can worsen swelling, while salt makes your body retain more fluid.

If swelling is accompanied by sudden weight gain (more than 2 pounds in a week), severe pain, shortness of breath, or a shiny, tight skin appearance, it could signal pre-eclampsia—a serious rise in blood pressure that requires immediate medical attention. Pre-eclampsia can develop after 20 weeks of pregnancy and affects about 5–8% of pregnancies (CDC, 2022). Other symptoms include severe headaches, vision changes (like seeing spots or flashing lights), and pain in the upper right abdomen. If you experience any of these, call your provider right away.

Simple lifestyle tweaks can keep swelling in check:

1. Stay hydrated: Drink at least 8–10 cups of water daily; dehydration makes the body retain fluid. It might seem counterintuitive, but drinking more water actually helps flush out excess sodium and reduces swelling. Herbal teas and infused water (like cucumber or lemon water) can make hydration more enjoyable.
2. Reduce salt intake: Swap high-salt snacks for fresh fruit, nuts, or yogurt. Processed foods, canned soups, and fast food are often high in sodium, which can worsen swelling. Instead, opt for whole foods like fruits, vegetables, and lean proteins. If you’re craving something salty, try lightly salted nuts or popcorn (without excessive butter or salt).
3. Move regularly: Take short walks or gently stretch your calves every hour to keep blood flowing. Prolonged sitting or standing can make swelling worse, so try to change positions frequently. If you have a desk job, set a timer to remind yourself to stand up and walk around every 30–60 minutes. Simple calf stretches or ankle circles can also help improve circulation.
4. Elevate your feet: Prop your feet up on a pillow while seated or lying down. This helps gravity move fluid away from your lower legs and back toward your heart. If you’re at work, try to take breaks to elevate your feet, even if it’s just for a few minutes. At home, lie down with your feet propped up for 15–20 minutes a few times a day.
5. Wear comfortable shoes: Opt for low-heeled, supportive shoes with good arch support. Avoid tight shoes or high heels, as they can restrict circulation and worsen swelling. If your feet are too swollen to wear your regular shoes, consider slip-on shoes or sandals with adjustable straps.
6. Try a cold compress: Applying a cold pack to swollen areas for 10–15 minutes can help reduce inflammation. You can use a bag of frozen peas wrapped in a towel or a gel ice pack. Just be sure not to apply ice directly to your skin.

If swelling is only in one leg, especially if it’s accompanied by pain or redness, it could be a sign of a blood clot (deep vein thrombosis). This is rare but requires immediate medical attention. Blood clots are more common during pregnancy due to changes in circulation and blood clotting factors. If you suspect a clot, call your provider or go to the emergency room right away.

What baby development milestones occur at 23 weeks pregnant?

At 23 weeks the fetus is roughly the size of a large avocado, measuring about 11 inches (28 cm) from head to heel and weighing around 1 pound (450 g). This stage is a period of rapid growth and refinement, as your baby’s organs, senses, and movements become more sophisticated. Here’s a closer look at what’s happening inside your belly:

• Lung development: The bronchi (the main airways in the lungs) are branching, and surfactant production begins. Surfactant is a substance that helps keep the air sacs in the lungs from collapsing, and it’s essential for breathing after birth. While your baby’s lungs won’t be fully mature until closer to term, this is a critical step in preparing for life outside the womb. If your baby were born at 23 weeks, they would have a chance of survival with intensive medical care, though complications would be likely.
• Brain growth: The cerebral cortex—the part of the brain responsible for thinking, feeling, and sensing—is forming folds and grooves. This increases the surface area of the brain, allowing for more complex neural connections. Your baby’s brain is also developing the ability to process sensory information, like sounds and movements. This is why you might notice your baby reacting to loud noises or your voice.
• Hearing: The baby can now respond to external sounds, often reacting to the mother’s voice or loud noises. Studies show that babies can recognize their mother’s voice and even respond to music by this stage. Some parents play music or sing to their belly, and while it’s not necessary for development, it can be a lovely way to bond with your baby. Just keep the volume moderate—loud noises can startle your baby.
• Movement: Muscle coordination improves, leading to more recognizable kicks and rolls. Your baby is now strong enough to make their presence known, and you might feel them moving several times a day. Some moms notice patterns in their baby’s movements, like being more active after meals or in the evening. Keeping track of these movements can help you get to know your baby’s routine and alert you to any changes that might need medical attention.
• Skin: The outer layer is still translucent but starting to thicken. At this stage, your baby’s skin is thin and delicate, with blood vessels visible underneath. Over the next few weeks, fat will begin to accumulate under the skin, giving your baby a more filled-out appearance. The skin will also start to produce vernix, a white, waxy substance that protects it from the amniotic fluid.
• Eyes and eyelids: Your baby’s eyelids are now fully formed, though they remain fused shut. The eyes themselves are developing rapidly, with the retina (the light-sensitive layer at the back of the eye) becoming more complex. While your baby can’t see yet, they can detect light filtering through your belly. If you shine a flashlight on your abdomen, you might feel your baby move in response.
• Bone marrow: The bone marrow is now producing red blood cells, taking over this job from the liver and spleen. This is an important step in your baby’s development, as red blood cells are essential for carrying oxygen throughout the body. Your baby’s bones are also hardening, though they’re still flexible enough to make the journey through the birth canal.
• Taste buds: Your baby’s taste buds are developing, and they can now taste the amniotic fluid. The flavors in the amniotic fluid change based on what you eat, so your baby is getting a preview of the foods you enjoy. Some research suggests that babies exposed to a variety of flavors in the womb may be more open to trying new foods after birth.

These developments are typically visible on a detailed ultrasound. A 23-week scan can show the baby’s head circumference, heart rate, and even early facial features. This is often the time when parents get their first glimpse of their baby’s profile or see them sucking their thumb. Some clinics offer 3D or 4D ultrasounds, which provide even more detailed images, though these are usually not medically necessary (NHS, 2023).

Baby’s Size Comparison	Length (inches)	Weight (ounces)
Avocado	11	16
Banana	8	12
Large plum	5	5
Grapefruit	10	14
Mango	9	10

Knowing these milestones helps you track the baby’s growth and gives you fun ways to celebrate each week—like “my baby is the size of an avocado!” Many parents find it helpful to keep a pregnancy journal or use a baby development app to document these changes. It’s also a great time to start thinking about your birth plan and discussing your preferences with your provider.

How much weight should I gain by 23 weeks pregnant?

Weight-gain recommendations depend on your pre-pregnancy BMI. The Institute of Medicine (IOM) suggests a total gain of 25–35 pounds (11.5–16 kg) for a woman with a normal BMI (18.5–24.9). By week 23, most expect to have added about 15–20 pounds (7–9 kg). However, it’s important to remember that these are general guidelines, and every pregnancy is unique. Some women gain more or less than the recommended amount and still have healthy pregnancies.

On a weekly basis, a steady gain of 0.5–1 pound (0.2–0.5 kg) is typical. A sudden jump of 2 pounds or more in a single week may warrant a check-in with your clinician to rule out fluid retention or gestational diabetes (ACOG, 2023). Gestational diabetes is a type of diabetes that develops during pregnancy and affects about 6–9% of pregnant women. It’s usually diagnosed between 24 and 28 weeks, but your provider may recommend earlier screening if you have risk factors, such as a family history of diabetes or being overweight.

Here’s a breakdown of the IOM’s weight-gain recommendations by pre-pregnancy BMI:

Pre-pregnancy BMI	Total Weight Gain (lbs)	Weekly Gain in 2nd & 3rd Trimesters (lbs)
Underweight (<18.5)	28–40	1–1.3
Normal weight (18.5–24.9)	25–35	0.8–1
Overweight (25–29.9)	15–25	0.5–0.7
Obese (≥30)	11–20	0.4–0.6

Tips to support healthy weight gain:

• Focus on nutrient-dense foods: Eat three balanced meals plus two snacks, focusing on protein, whole grains, and healthy fats. Aim for a mix of lean proteins (like chicken, fish, beans, and tofu), complex carbohydrates (like whole grains, fruits, and vegetables), and healthy fats (like avocados, nuts, and olive oil). These foods provide the nutrients your baby needs for growth while keeping you satisfied.
• Include calcium-rich foods: Yogurt, cheese, fortified plant milks, and leafy greens help support your baby’s bone development. Calcium is also important for your own bone health, as your baby will draw calcium from your bones if you’re not getting enough in your diet. Aim for 1,000–1,300 mg of calcium per day, depending on your age.
• Limit sugary drinks and excessive processed carbs: These can lead to rapid weight gain and blood sugar spikes. Instead of soda or juice, opt for water, herbal tea, or sparkling water with a splash of fruit juice. If you’re craving something sweet, try fresh fruit or a small piece of dark chocolate.
• Stay active: Maintain moderate activity—most guidelines say 150 minutes of low-impact exercise per week is safe. Exercise can help you manage weight gain, reduce discomfort, and improve your mood. Walking, swimming, and prenatal yoga are all great options. Just be sure to listen to your body and avoid activities that feel too strenuous.
• Monitor portion sizes: It’s easy to overeat when you’re pregnant, especially if you’re dealing with cravings or nausea. Using smaller plates, measuring portions, and paying attention to hunger and fullness cues can help you avoid excessive weight gain. Remember, you’re not “eating for two” in the literal sense—your calorie needs increase by only about 300–500 calories per day during the second and third trimesters.
• Keep a food diary: Tracking what you eat can help you stay accountable and identify patterns, like emotional eating or mindless snacking. There are many apps and websites that make it easy to log your meals and monitor your nutrient intake. Just be sure not to obsess over the numbers—pregnancy is not the time to diet or restrict calories.

If you’re concerned about your weight gain, talk to your provider. They can help you determine whether your gain is on track or if adjustments are needed. It’s also important to remember that weight gain is just one aspect of a healthy pregnancy. Your provider will monitor your overall health, including your blood pressure, blood sugar, and baby’s growth, to ensure everything is progressing as it should.

How to relieve back pain at 23 weeks pregnant?

Back pain is a hallmark of the second trimester, caused by the widening pelvis, loosening ligaments (thanks to the hormone relaxin), and added weight. As your belly grows, your center of gravity shifts forward, putting extra strain on your lower back. This can lead to muscle tension, stiffness, and discomfort, especially if you spend long hours sitting or standing. The good news is that there are many ways to manage back pain and keep it from interfering with your daily life.

Here are evidence-based strategies to relieve back pain:

1. Posture check: Keep shoulders back, hips aligned, and avoid slouching. Good posture helps distribute your weight evenly and reduces strain on your back. When sitting, use a small lumbar pillow or rolled-up towel to support the natural curve of your lower back. If you stand for long periods, shift your weight from one foot to the other and avoid locking your knees. A footrest can also help take pressure off your lower back.
2. Gentle stretches: Cat-cow yoga poses, pelvic tilts, and seated side bends relieve tension. These stretches help loosen tight muscles and improve flexibility. To do a pelvic tilt, get on your hands and knees, then arch your back up toward the ceiling (like a cat) and then dip it down toward the floor (like a cow). Repeat this motion slowly, focusing on your breath. Seated side bends can be done while sitting in a chair—reach one arm overhead and lean gently to the opposite side, then switch sides.
3. Supportive footwear: Low-heeled shoes with good arch support reduce impact on the spine. Avoid high heels, flip-flops, and shoes with no support, as these can worsen back pain. If you’re on your feet a lot, consider investing in a pair of supportive shoes or inserts designed for pregnancy. Some women find that compression socks or stockings help reduce swelling and improve circulation, which can also ease back pain.
4. Warm compress: A 15-minute warm shower or heating pad (not exceeding 20 minutes) eases muscle knots. Heat helps relax tight muscles and improve blood flow to the affected area. You can use a heating pad, warm towel, or even a warm bath to soothe your back. Just be sure not to use heat for too long or at too high a temperature, as this can cause burns or overheating. If you prefer cold therapy, a cold pack wrapped in a towel can help reduce inflammation and numb pain.
5. Prenatal massage: Certified therapists can target the lower back without applying pressure directly over the uterus. Massage can help relieve muscle tension, improve circulation, and reduce stress. Look for a massage therapist who is trained in prenatal massage and uses a side-lying or semi-reclined position to keep you comfortable. Avoid deep tissue massage or any techniques that involve strong pressure on your abdomen or lower back.
6. Prenatal yoga or Pilates: These gentle exercises focus on strengthening the core and improving flexibility, which can help support your back. Many studios and gyms offer prenatal classes, or you can find online videos tailored to pregnancy. Just be sure to avoid poses that involve lying flat on your back or twisting deeply, as these can compress blood vessels or strain your abdomen.
7. Support belts or bands: A maternity support belt can help lift your belly and reduce strain on your lower back. These belts are designed to fit snugly around your hips and under your belly, providing support without restricting movement. Some women find them especially helpful during long walks or when standing for extended periods. You can find them online or in maternity stores.
8. Sleep position: Sleeping on your side with a pillow between your knees can help align your spine and reduce back pain. A full-body pregnancy pillow can provide extra support for your belly, back, and hips. If you’re a back sleeper, try propping yourself up with pillows to keep your upper body slightly elevated. Avoid sleeping on your stomach, as this can strain your back and neck.
9. Strengthening exercises: Gentle exercises that target your core, glutes, and back can help improve posture and reduce pain. Pelvic tilts, bridges, and seated rows are all safe options during pregnancy. Just be sure to avoid exercises that involve lying flat on your back or holding your breath, as these can reduce blood flow to your baby. If you’re new to exercise, start slowly and listen to your body. It’s always a good idea to check with your provider before starting a new workout routine.

If pain is sharp, radiates down the leg, or is accompanied by numbness, it could indicate sciatica or a more serious condition—seek medical advice promptly (Mayo Clinic, 2022). Sciatica is a type of nerve pain that occurs when the sciatic nerve, which runs from your lower back down the back of your legs, becomes compressed or irritated. It can cause shooting pain, tingling, or numbness in your lower back, buttocks, and legs. While sciatica is common during pregnancy, it’s important to rule out other causes, like a herniated disc or pelvic joint dysfunction.

Other red flags include back pain that is severe, persistent, or accompanied by fever, bleeding, or contractions. These could be signs of a more serious condition, like preterm labor or a kidney infection. If you experience any of these symptoms, call your provider right away.

Can I exercise safely at 23 weeks pregnant?

Staying active is beneficial for both you and the baby. Exercise can help you manage weight gain, reduce discomfort, improve your mood, and even prepare your body for labor. The American College of Obstetricians and Gynecologists (ACOG) endorses most low-impact activities, provided you follow safety guidelines and listen to your body. However, it’s important to choose exercises that are appropriate for your fitness level and stage of pregnancy.

Safe exercises at 23 weeks include:

• Walking: Brisk walking (30–45 minutes most days) is one of the safest and most accessible forms of exercise during pregnancy. It’s low-impact, easy on your joints, and can be done almost anywhere. Walking also helps improve circulation, which can reduce swelling and prevent blood clots. If you’re new to exercise, start with short walks and gradually increase your time and intensity. Aim for a pace that allows you to carry on a conversation but still feels challenging.
• Swimming or water aerobics: Water supports the belly and eases joint stress, making it an ideal exercise for pregnancy. The buoyancy of the water can help relieve back pain, swelling, and discomfort, while the resistance provides a gentle workout. Swimming laps, water walking, or joining a prenatal water aerobics class are all great options. Just be sure to avoid diving, jumping, or any movements that could strain your abdomen.
• Prenatal yoga: Focuses on breathing, flexibility, and core stability. Yoga can help improve posture, reduce stress, and prepare your body for labor. Many studios offer prenatal yoga classes, or you can find online videos tailored to pregnancy. Look for poses that are safe for your stage of pregnancy, like cat-cow, child’s pose, and seated twists. Avoid poses that involve lying flat on your back, deep twists, or inversions (like headstands or handstands).
• Stationary cycling: With moderate resistance, this is a safe way to get your heart rate up without putting too much strain on your joints. Cycling can help improve cardiovascular fitness and leg strength, which can be helpful during labor. If you’re new to cycling, start with short sessions and gradually increase your time and intensity. Be sure to adjust the seat and handlebars to a comfortable position, and avoid standing up while pedaling.
• Low-impact aerobics: Classes designed for pregnancy can help improve endurance and strength. Look for classes that focus on gentle movements, like step aerobics, dance, or light cardio. Avoid high-impact activities, like jumping or running, as these can strain your joints and pelvic floor. If you’re unsure whether a class is safe, check with the instructor or your provider.
• Strength training: Light weights or resistance bands can help maintain muscle tone and strength. Focus on exercises that target your arms, legs, and core, like bicep curls, squats, and seated rows. Avoid heavy lifting or exercises that involve lying flat on your back or holding your breath. If you’re new to strength training, start with light weights and focus on proper form. It’s always a good idea to work with a trainer who is experienced in prenatal fitness.

Key safety rules for exercising during pregnancy:

1. Warm up and cool down: Spend 5–10 minutes warming up before exercise and cooling down afterward. This helps prepare your body for activity and prevents injury. Gentle stretches, walking, or light cardio are all good options. After your workout, take a few minutes to stretch and relax your muscles.
2. Avoid high-risk activities: Steer clear of contact sports (like soccer or basketball), activities with a high risk of falling (like skiing or horseback riding), and exercises that involve lying flat on your back (like traditional sit-ups). These can increase the risk of injury or reduce blood flow to your baby. Also, avoid activities that involve holding your breath or straining, like heavy lifting or intense core work.
3. Listen to your body: If you feel dizzy, short of breath, or experience uterine pain, stop and rest. It’s normal to feel some discomfort during exercise, but sharp or persistent pain is a sign to slow down. Pay attention to how you feel during and after your workout, and adjust your intensity as needed. If you’re unsure whether an exercise is safe, check with your provider.
4. Stay hydrated: Drink plenty of water before, during, and after exercise to prevent dehydration. Dehydration can cause dizziness, headaches, and contractions. Aim for at least 8–10 cups of water per day, and more if you’re active or it’s hot outside. If you’re exercising for more than 30 minutes, consider bringing a water bottle with you and taking sips regularly.
5. Wear supportive clothing: Choose breathable, moisture-wicking fabrics that allow you to move comfortably. A supportive sports bra can help reduce breast discomfort, while a maternity support belt can provide extra support for your belly and back. Avoid tight or restrictive clothing, as this can reduce circulation and cause discomfort.
6. Monitor your heart rate: While there’s no strict heart rate limit for pregnancy, it’s a good idea to keep your intensity moderate. A general guideline is to aim for a level where you can still carry on a conversation but feel slightly breathless. If you’re using a heart rate monitor, aim for 60–80% of your maximum heart rate (220 minus your age). However, it’s more important to listen to your body than to rely on a number.
7. Avoid overheating: Pregnancy increases your body temperature, so it’s important to avoid overheating during exercise. Wear lightweight, breathable clothing, and avoid exercising in hot or humid conditions. If you’re feeling too warm, take a break, drink some water, and cool down with a damp towel or fan. Signs of overheating include dizziness, nausea, headache, or excessive sweating.

Travel is also generally safe at 23 weeks. If you’re flying, most airlines allow travel up to 36 weeks and recommend a seatbelt-like lap belt across the hips. For long car rides, take breaks every 1–2 hours to stretch and walk around. This can help prevent swelling, blood clots, and back pain. If you’re planning a trip, be sure to pack comfortable clothing, snacks, and any medications you might need. It’s also a good idea to bring a copy of your prenatal records, just in case you need medical care while you’re away.

If you have any complications, like preterm labor, pre-eclampsia, or placenta previa, your provider may recommend limiting or avoiding exercise. Always check with your provider before starting or continuing an exercise routine during pregnancy.

What foods should I avoid at 23 weeks pregnant?

Nutrition remains a cornerstone of a healthy pregnancy. What you eat not only fuels your body but also supports your baby’s growth and development. While many foods are safe and beneficial during pregnancy, some carry risks of foodborne illness, excess contaminants, or nutritional imbalances. Avoiding these foods can help protect you and your baby from potential harm.

Foods to avoid at 23 weeks pregnant:

• Unpasteurized dairy: Soft cheeses like brie, camembert, feta, and blue cheese may harbor Listeria, a bacteria that can cause listeriosis. Listeriosis is rare but can lead to miscarriage, preterm labor, or serious illness in newborns. Hard cheeses like cheddar, parmesan, and Swiss are generally safe, as are pasteurized soft cheeses like cottage cheese and cream cheese. Always check the label to ensure the product is pasteurized.
• Raw or undercooked eggs: These can contain Salmonella, which can cause food poisoning. Avoid foods that contain raw