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28 Weeks Pregnant: Nutrition, Herbs, and Homeopathy

“My miraculous body works exactly as it should to create an everyday miracle.”

Welcome to the third trimester! Most babies are moving head down at the beginning of the third trimester, with baby settling in around 34 weeks. While head-down is a great start, that’s only half the story. If you’re new to Spinning Babies® or need a refresher on The Three Principles in Pregnancy (balance, gravity, and movement), now is the time to bring this important self-care into your final trimester. Balance, along with gravity and movement in pregnancy, enhance your and baby’s birth experience but also add comfort for you. Learn more about baby positioning and prepare your body for a vaginal birth.

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Now is also a great time to prepare for birth by revisiting your eating habits and considering herbs and homeopathy for support and natural relief of common pregnancy discomforts. When used properly, we love herbs and homeopathy for their natural and gentle health-boosting potential.


Your body is working hard now. Feed it. Eat six servings of protein (four if you like to chow down on huge burgers). Non-meat protein can be just as healthy as meat as long as you get your B vitamins and prenatal vitamins.

Fish oils help build a brilliant baby brain. Norwegian Cod Liver Oil has long been considered the best. Nordic Naturals are not fishy, and the lemon or orange flavored capsules are better tolerated. There is a product specific to pregnancy called: Nordic Naturals Prenatal DHA.


Nutritive herbs are like special food—food for a specific purpose. See Susun Weed’s Herbal for the Childbearing Year—a classic! Here are a couple of our favorites for this stage of pregnancy, but be careful that you don’t make the mistake some people make: If a little is good, a lot must be better. Stick with the recommended dose for pregnancy.

Red Raspberry Leaf Tea helps tone the pelvic floor and uterus, increase milk production, decrease nausea, and ease labor pain. Plus, it’s rich in iron and is considered safe during pregnancy. (Make sure the tea you buy is not simply flavored black tea but the leaf of the red raspberry plant.) You can try Traditional Medicinal’s tea bags or follow our simple recipe using bulk herbs from a trusted source like Frontier Co-op.

  • Steep 1 Tbsp. red raspberry leaves and 1 Tbsp. stinging nettle leaves in 1 cup of almost boiling water for 10-15 minutes. (It’s also lovely steeped with freshly-grated ginger, peppermint leaves, or a spoonful of honey.)
  • Strain before enjoying.



These remedies are made from natural sources such as plants and minerals. They work with your body’s own natural processes to heal you gently, and when taken as directed, are safe for pregnancy. Side effects can occur, however, so we urge you to consult a homeopath for proper dosage and usage.

There are a handful of homeopathic remedies that help with common pregnancy complaints such as heartburn, nausea, insomnia, hemorrhoids. Pulsatilla (wind flower) is known to help a breech flip head down, and we find it helps many posterior babies, too. Learn more about homeopathy and pregnancy.

Spinning Babies Activity of the Week

The Standing Sacral Release is an unwinding of tension in the pelvic area that’s so gentle it’s hard to believe how magical it is. Have your partner, a friend or doula practice with you, following these directions.

Done with a very light touch to release the fascia around the pelvis and diaphragm, the Standing Release may improve pelvic alignment and even reduce heartburn and snoring. It helps relieve pelvic pain or discomfort in the sacrum, lower back, hips or tailbone.

The Standing Release also helps improve fetal positioning, increasing the likelihood of:

  • a breech baby flipping
  • a posterior baby rotating to anterior
  • a transverse baby dropping to head down (but Forward-leaning Inversion is specific for this!)

This week, begin practicing the Standing Release and repeat as often as feels good.

Your Baby This Week

At 14.8 inches long and a little over 2 pounds, baby is beginning to plump up with more fat. The lungs are more developed, as well, with 28 weeks marking a major milestone you are officially in your third trimester.

You This Week

Some pregnant people notice a thick, yellowish substance leaking from the nipples beginning in the third trimester. (Don’t worry if you don’t see it until after birth; that’s normal, too.) That’s called colostrum or “liquid gold”—the nutrient-dense, immunity-building milk your baby first feeds on after birth. Since your baby’s tummy is only the size of a marble at birth, baby won’t need much those first few days. Just a few drops of this nutritional powerhouse goes a long way! Isn’t it amazing to notice how your body is already prepping for baby’s arrival?

Perhaps you’ve experienced pregnancy constipation already (thanks, progesterone!). As your growing uterus puts pressure on your rectum, you could notice it later in pregnancy too. Combat that stop-up by skipping the harsh herbs, psyllium, or drugs for relief. Our recommendations:

  • Upon waking, drink (not sip) 10-16 ounces of plain, warm water. Wait 10 minutes before eating. (But go ahead and eat solids if you feel nauseous.)
  • Take a walk and practice your squats.
  • Eat lots of fresh veggies, steamed, roasted, or raw.
  • Squat to pee and poop for best elimination. (Check out the Squatty Potty, which allows passive squatting!)

Weekly Affirmation

Affirmations are short, powerful statements that can affect your conscious thoughts. Close your eyes, breathe deeply and slowly, and repeat the following to yourself each day throughout the next week. Fill yourself with breath and feel the joy:


“My miraculous body works exactly as it should to create an everyday miracle.”
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