22 Weeks Pregnant: Baby Development & What to Expect

How Is My Baby Developing at 22 Weeks?

At 22 weeks, your baby weighs approximately 450 grams (1 pound) and measures about 27 centimeters (10.5 inches) from crown to heel. The baby's eyes are fully formed but still closed, though they can perceive light and darkness through the thin eyelids. Your baby's proportions are becoming more newborn-like as fat begins to accumulate under the skin.

Week 22 represents an exciting milestone in your pregnancy journey as your baby undergoes remarkable developmental changes. At this stage, your little one is approximately the size of a papaya or spaghetti squash, weighing in at around 450 grams (about 1 pound) and measuring roughly 27 centimeters (approximately 10.5 inches) from the top of the head to the heel. This measurement method, known as crown-to-heel length, gives a more accurate picture of your baby's overall size compared to earlier crown-to-rump measurements.

The physical proportions of your baby are becoming increasingly similar to those of a newborn, though there is still substantial growth ahead. The head, which was disproportionately large in earlier weeks, is now more in balance with the rest of the body. The legs have grown longer and are now proportionate to the arms, and your baby is developing a more recognizable human appearance with each passing day.

One of the most fascinating developments occurring at 22 weeks involves your baby's eyes. While the eyelids remain fused shut and will not fully open until around weeks 26 to 28, the eyes themselves are fully formed. The iris, the colored part of the eye, still lacks pigment and will continue developing after birth. Remarkably, your baby can now perceive changes in light through the thin, translucent eyelids. If you shine a bright light on your pregnant belly, your baby might respond by turning away from it, demonstrating early visual reflexes. This light perception marks an important step in sensory development and prepares your baby for the visual world they will encounter after birth.

Brain and Nervous System Development

Your baby's brain is developing at an extraordinary pace during week 22. Billions of neurons are forming and establishing connections, creating the neural pathways that will govern everything from breathing and heartbeat to learning and memory in the years to come. The brain's surface is beginning to develop the characteristic folds and grooves (gyri and sulci) that will eventually give it its distinctive wrinkled appearance, allowing for more brain tissue to fit within the skull.

The nervous system has matured sufficiently that your baby now has a developing sense of touch. They can feel their own face, body, and the umbilical cord, and may spend considerable time exploring their environment through touch. This tactile exploration is essential for neurological development and helps your baby become familiar with their own body.

Internal Organs and Systems

At 22 weeks, your baby's internal organs continue to mature and refine their functions. The lungs are developing rapidly, though they are not yet capable of supporting breathing outside the womb. Special cells within the lungs are beginning to produce surfactant, a substance that will eventually help the air sacs stay open and function properly after birth. This surfactant production is crucial for respiratory function and continues to increase throughout the remainder of pregnancy.

The digestive system is also advancing in development. Your baby regularly swallows amniotic fluid, which helps the digestive tract practice for the work it will do after birth. The pancreas, which produces insulin to regulate blood sugar, is steadily developing. The first stool, called meconium, is beginning to accumulate in the intestines and will typically be passed within the first day or two after birth.

Movement and Activity Patterns

By week 22, you are likely feeling your baby's movements on a more regular basis. These movements, often described as kicks, punches, rolls, or flutters, indicate healthy development and are a reassuring sign for expectant parents. Your baby has established regular periods of activity and rest, though these patterns may not yet align with your own sleep schedule. Many pregnant women notice their babies become more active when they lie down to rest or sleep.

The movements you feel represent just a fraction of your baby's actual activity. Your baby is constantly moving, stretching, and changing positions within the amniotic sac. They may grasp the umbilical cord, touch their face, make fists, and practice the reflexes they will need after birth. These movements help strengthen muscles and develop coordination.

What Changes Are Happening to My Body at 22 Weeks?

At 22 weeks pregnant, you may experience several physical changes including increased gum sensitivity due to hormonal changes, pelvic and back pain from loosening ligaments, constipation, and a noticeably growing belly. These symptoms are normal parts of pregnancy as your body adapts to support your growing baby.

The second trimester is often referred to as the "honeymoon phase" of pregnancy, and for many women, week 22 falls within this relatively comfortable period. However, your body continues to undergo significant changes to accommodate your growing baby, and you may notice new symptoms emerging or existing ones intensifying.

Your uterus has grown substantially and now sits approximately 2 centimeters above your belly button (navel). This growth displaces your internal organs and can contribute to various symptoms including heartburn, shortness of breath, and the need to urinate more frequently. Your belly is becoming more prominently rounded, and many women find they can no longer comfortably wear their pre-pregnancy clothing if they have not already transitioned to maternity wear.

Dental Health During Pregnancy

One of the lesser-known effects of pregnancy involves changes to your dental health. The hormonal fluctuations that occur during pregnancy, particularly the increased levels of estrogen and progesterone, affect the blood vessels in your gums, making them more reactive to plaque bacteria. This condition, known as pregnancy gingivitis, affects approximately 60 to 75 percent of pregnant women and typically manifests as red, swollen gums that may bleed easily when you brush or floss.

The increased sensitivity and inflammation of gum tissue during pregnancy can create conditions favorable for bacterial growth, potentially increasing your risk of developing cavities. Additionally, if you experienced significant morning sickness with vomiting earlier in pregnancy, the stomach acid exposure may have contributed to enamel erosion. For these reasons, maintaining excellent oral hygiene during pregnancy is particularly important.

Dental care during pregnancy is not only safe but recommended. Professional dental cleanings and examinations are appropriate throughout pregnancy, and many dental organizations recommend that pregnant women maintain their regular dental checkup schedule. If dental work is needed, the second trimester is generally considered the optimal time for non-emergency procedures. Always inform your dentist that you are pregnant so they can take appropriate precautions.

Why Do I Have Pelvic Pain During Pregnancy?

Pelvic pain during pregnancy occurs because pregnancy hormones, particularly relaxin, make your ligaments and joints more flexible to prepare for childbirth. This increased flexibility can cause discomfort in the pelvis, lower back, hips, groin, buttocks, and pubic bone. Approximately 20% of pregnant women experience pelvic girdle pain.

Pelvic pain is one of the most common complaints during pregnancy, affecting up to one in five pregnant women. The pain may be experienced in multiple locations including the pelvis itself, the lower back, the hips, the groin area, the buttocks, the backs of the thighs, and the pubic bone (symphysis pubis). Understanding why this pain occurs can help you manage it more effectively and know when to seek medical attention.

During pregnancy, your body produces a hormone called relaxin, which plays a crucial role in preparing your body for childbirth. Relaxin softens the ligaments and connective tissues throughout your body, particularly in the pelvic region. This softening allows the joints of the pelvis to become more flexible, which is necessary for the pelvis to widen during labor and delivery. However, this increased flexibility also means that the joints have less stability, which can lead to pain and discomfort, especially as the weight of your growing uterus places additional stress on these structures.

The pelvic girdle consists of several bones connected by ligaments, including the two hip bones at the back (iliac bones) that connect to the sacrum, and the pubic bones at the front that meet at the symphysis pubis. Normally, these joints allow minimal movement, but during pregnancy, the increased flexibility can cause these joints to move unevenly, leading to inflammation and pain. This condition is sometimes called pregnancy-related pelvic girdle pain (PGP) or symphysis pubis dysfunction (SPD).

Managing Pelvic Pain

While pelvic pain during pregnancy is common and usually not a sign of any serious problem, it can significantly impact your daily activities and quality of life. Several strategies can help manage this discomfort and prevent it from worsening.

Rest is important, but complete inactivity can actually worsen symptoms by allowing muscles to weaken. Instead, aim for a balance of rest and gentle activity. When resting, try to keep your knees together when turning in bed or getting in and out of a chair, as spreading your legs apart can aggravate pelvic joint pain.

Gentle exercise can help strengthen the muscles that support your pelvis and improve stability. Swimming and water exercises are particularly beneficial because the water supports your weight while allowing you to move freely. Prenatal yoga and pilates can also be helpful, though you should inform your instructor about your pelvic pain so they can suggest appropriate modifications. Specific exercises that target the pelvic floor and core muscles can provide additional support to the pelvic joints.

Physical therapy with a provider who specializes in pregnancy-related conditions can be extremely beneficial. A physical therapist can assess your specific situation, teach you exercises to strengthen supporting muscles, and provide manual therapy to address any joint dysfunction. They may also recommend the use of a maternity support belt or pelvic support band, which can help stabilize the pelvis and reduce pain.

How Can I Relieve Constipation During Pregnancy?

Constipation during pregnancy is caused by hormonal changes that slow digestion and iron supplements. Relief strategies include drinking 8-10 glasses of water daily, eating fiber-rich foods (fruits, vegetables, whole grains), regular gentle exercise, and avoiding iron supplements on an empty stomach. Most cases can be managed with lifestyle changes.

Constipation is one of the most common gastrointestinal complaints during pregnancy, affecting an estimated 11 to 38 percent of pregnant women at some point during their pregnancy. The condition involves having fewer than three bowel movements per week, passing hard or dry stools, straining during bowel movements, or feeling that you have not completely emptied your bowels. Understanding the causes of pregnancy-related constipation can help you take steps to prevent and relieve it.

Several factors contribute to constipation during pregnancy. The hormone progesterone, which is essential for maintaining pregnancy, also relaxes smooth muscle tissue throughout the body, including the muscles of the digestive tract. This relaxation slows the movement of food through the intestines, allowing more time for water to be absorbed from the stool, resulting in harder, drier bowel movements that are more difficult to pass.

Additionally, as your uterus grows, it puts pressure on the intestines, further slowing digestive transit. If you are taking iron supplements, which are commonly recommended during pregnancy to prevent anemia, these can also contribute to constipation. The physical compression of the intestines combined with hormonal effects and possible iron supplementation creates a perfect storm for constipation.

Dietary Approaches to Relieve Constipation

The most effective long-term approach to managing constipation during pregnancy involves dietary modifications. Increasing your fiber intake is the cornerstone of constipation prevention and treatment. Fiber adds bulk to your stool and helps it move more efficiently through your digestive tract. Adults should aim for 25 to 30 grams of fiber per day, though most people consume far less than this recommended amount.

Excellent sources of dietary fiber include fruits (especially with the skin on), vegetables, legumes (beans, lentils, chickpeas), whole grains (whole wheat bread, brown rice, oatmeal), nuts, and seeds. If you are not accustomed to a high-fiber diet, increase your intake gradually over several days to avoid gas and bloating. Suddenly eating a large amount of fiber when your body is not used to it can cause digestive discomfort.

Adequate hydration is equally important for preventing and treating constipation. Water helps fiber do its job by keeping stool soft and easier to pass. Aim to drink at least 8 to 10 glasses of water daily, and more if you are physically active or in a warm climate. Limiting caffeine can also help, as caffeine is a diuretic that can contribute to dehydration.

Regular physical activity stimulates intestinal muscle contractions and can help prevent constipation. Even a daily 20 to 30 minute walk can make a significant difference. Other pregnancy-safe activities like swimming, prenatal yoga, and stationary cycling can also promote regular bowel function.

Is It Safe to Travel at 22 Weeks Pregnant?

The second trimester, including week 22, is generally the safest and most comfortable time to travel during pregnancy. Morning sickness has typically subsided, energy levels are higher, and the risk of complications is lower. However, always consult your healthcare provider before traveling and check airline policies, as some restrict travel after certain gestational weeks.

Many pregnant women wonder whether travel is safe during pregnancy, and the good news is that for most women with uncomplicated pregnancies, travel during the second trimester is not only safe but often more comfortable than traveling earlier or later in pregnancy. At 22 weeks, you have passed the period of highest miscarriage risk, morning sickness has typically subsided, and you are not yet at the stage where the size of your belly significantly impacts mobility and comfort.

The second trimester, spanning approximately weeks 13 through 27, is often called the "golden period" for travel during pregnancy. Energy levels are typically higher than in the first trimester, and the physical discomforts of late pregnancy have not yet begun. This makes it an ideal time for babymoons, visiting family, or taking care of travel-related responsibilities before your baby arrives.

Air Travel Considerations

Flying during pregnancy is generally safe for women with uncomplicated pregnancies. The changes in cabin pressure and reduced oxygen levels at cruising altitude do not pose significant risks to healthy pregnant women or their babies. However, there are several considerations to keep in mind when planning air travel during pregnancy.

Most domestic airlines allow pregnant women to fly up to 36 weeks of pregnancy, while international carriers may have restrictions beginning at 28 to 35 weeks. Some airlines require a letter from your healthcare provider confirming your due date and fitness to travel, particularly in the later stages of pregnancy. Always check the specific policies of your airline before booking tickets, as these vary considerably between carriers.

During flights, the reduced cabin pressure can cause fluid retention and swelling in the legs and feet. To minimize this risk, get up and walk around the cabin every hour or two, do seated exercises to keep blood flowing, wear compression stockings, and stay well-hydrated by drinking plenty of water. Choose an aisle seat if possible for easier access to the restroom and the ability to stretch your legs.

Travel insurance considerations are important for pregnant travelers. Many standard travel insurance policies have limited coverage for pregnancy-related complications, and some exclude pregnancy altogether. If you are planning significant travel during pregnancy, look into policies that specifically cover pregnancy or purchase a pregnancy-specific rider to your existing policy. Read the fine print carefully to understand what is and is not covered.

Other Travel Considerations

Regardless of your mode of transportation, there are general travel tips that apply to pregnant women. Always carry your prenatal records with you, including documentation of your due date, blood type, and any relevant medical history. Know the location of medical facilities at your destination in case you need care. Stay hydrated, take regular breaks to stretch and move around, and listen to your body's signals.

Some destinations may pose additional risks during pregnancy. Areas with Zika virus transmission should be avoided, as Zika can cause serious birth defects. High-altitude destinations may be problematic if you are not accustomed to altitude, as the reduced oxygen can affect both you and your baby. Regions with limited medical facilities may not be ideal choices during pregnancy. Consult your healthcare provider about any specific destination concerns.

How Can Mindfulness Help During Pregnancy?

Mindfulness is a meditation technique that can reduce stress and anxiety during pregnancy. Research shows it can lower cortisol levels, improve sleep, and help manage pregnancy discomforts. Simple practices include focusing on your breath, body scan meditation, and mindful walking. Regular practice, even for just 10 minutes daily, can provide benefits.

Pregnancy is a time of significant physical, emotional, and psychological change, and it is natural to experience a range of emotions including excitement, anticipation, worry, and stress. Mindfulness, a practice rooted in ancient meditation traditions but now widely used in modern healthcare settings, offers tools for managing stress and cultivating a sense of calm during this transformative period.

Mindfulness involves paying attention to the present moment without judgment. Rather than getting caught up in worries about the future or regrets about the past, mindfulness teaches you to observe your thoughts, feelings, and bodily sensations as they occur, accepting them without trying to change them. This practice can help you respond to stressors more skillfully and reduce the negative effects of stress on your body and mind.

Research has demonstrated numerous benefits of mindfulness practice during pregnancy. Studies have shown that pregnant women who practice mindfulness report lower levels of anxiety and depression, reduced stress hormones (cortisol), improved sleep quality, and better coping with physical discomforts like pain. Some research suggests that mindfulness practice during pregnancy may even have positive effects on birth outcomes and infant health.

Simple Mindfulness Practices for Pregnancy

You do not need any special training or equipment to begin practicing mindfulness. Simple techniques can be incorporated into your daily routine with just a few minutes of practice. Over time, you may find that mindfulness becomes a natural part of how you approach each day.

One basic mindfulness technique is mindful breathing. Find a comfortable position, either sitting or lying down, and bring your attention to your breath. Notice the sensation of air entering your nostrils, filling your lungs, and leaving your body. When your mind wanders (which it will), gently bring your attention back to your breath without criticizing yourself. Start with just 5 minutes and gradually increase the duration as the practice becomes more comfortable.

Body scan meditation is particularly well-suited to pregnancy. Lie down comfortably and systematically bring your attention to different parts of your body, starting from your toes and moving up to the top of your head. Notice any sensations without trying to change them. This practice can help you become more attuned to your changing body and can be especially helpful if you are experiencing physical discomfort.

Mindful walking involves bringing the same quality of attention to the simple act of walking. Notice the sensation of your feet making contact with the ground, the movement of your legs, the swing of your arms. This can be done anywhere, whether you are walking in nature or simply moving through your home.

What Prenatal Care Should I Expect at 22 Weeks?

At 22 weeks, prenatal care typically includes regular checkups every 4 weeks, monitoring blood pressure and weight, measuring fundal height, listening to the baby's heartbeat, and reviewing any symptoms you are experiencing. You should have already had your anatomy scan (18-22 weeks) which checks baby's development and can reveal the sex if desired.

Consistent prenatal care is essential for monitoring your health and your baby's development throughout pregnancy. At 22 weeks, you are in a phase of pregnancy where routine visits typically occur every four weeks, though this schedule may vary based on your individual health circumstances and your healthcare provider's preferences.

During prenatal visits at this stage, your healthcare provider will check several key indicators of your health and your baby's wellbeing. Blood pressure monitoring is important because high blood pressure during pregnancy can indicate conditions like preeclampsia, which requires careful management. Your weight will be recorded to ensure appropriate weight gain for your stage of pregnancy. Excessive or insufficient weight gain can both have implications for your health and your baby's development.

Your healthcare provider will measure your fundal height, the distance from your pubic bone to the top of your uterus. This measurement, recorded in centimeters, should roughly correspond to your gestational age in weeks. At 22 weeks, your fundal height should be approximately 20 to 24 centimeters. Significant discrepancies may prompt further evaluation to ensure your baby is growing appropriately.

Listening to your baby's heartbeat is a reassuring part of prenatal visits. The normal fetal heart rate ranges from 110 to 160 beats per minute. Your provider may use a doppler device to amplify the sound of your baby's heartbeat, allowing you to hear it as well.

The Anatomy Scan

If you have not already had your mid-pregnancy ultrasound (also called the anatomy scan or anomaly scan), this detailed examination typically occurs between weeks 18 and 22. This comprehensive ultrasound assesses your baby's development in detail, checking the brain, heart, spine, kidneys, and other organs for normal development. The scan also evaluates the placenta's position, the amount of amniotic fluid, and your baby's growth measurements.

The anatomy scan is also the point at which many parents learn the sex of their baby if they choose to know. However, telling the sex depends on your baby's position during the scan and the clarity of the images. If you prefer not to know the sex, inform the ultrasound technician at the beginning of the examination.

What Should I Eat at 22 Weeks Pregnant?

At 22 weeks, focus on a balanced diet rich in protein, calcium, iron, omega-3 fatty acids, and folate. Aim for 300 extra calories daily during the second trimester. Include lean meats, fish (low mercury types), dairy, legumes, whole grains, fruits, and vegetables. Continue taking prenatal vitamins as recommended by your healthcare provider.

Good nutrition during pregnancy is essential for supporting your baby's growth and development while maintaining your own health. At 22 weeks, your baby's brain, bones, and organs are developing rapidly, and the nutrients you consume provide the building blocks for this growth. While there is no single "perfect" pregnancy diet, focusing on nutrient-dense foods and variety will help ensure you and your baby get what you need.

During the second trimester, most pregnant women need approximately 300 additional calories per day compared to their pre-pregnancy intake. However, the quality of these calories matters more than the quantity. Focus on nutrient-dense foods that provide vitamins, minerals, and other beneficial compounds along with energy, rather than empty calories from processed foods and sugars.

Protein is crucial for your baby's tissue and organ development. Good sources include lean meats, poultry, fish, eggs, dairy products, legumes, nuts, and tofu. Aim for approximately 75 to 100 grams of protein daily. If you follow a vegetarian or vegan diet, pay particular attention to combining plant proteins to ensure you get all essential amino acids.

Calcium supports the development of your baby's bones and teeth. If your dietary calcium intake is insufficient, your body will draw calcium from your bones to meet your baby's needs. Good sources include dairy products, fortified plant milks, canned fish with bones (like sardines), leafy greens, and calcium-fortified foods. The recommended daily intake during pregnancy is 1,000 mg.

Iron needs increase significantly during pregnancy to support the expansion of your blood volume and your baby's iron stores. Iron-rich foods include red meat, poultry, fish, fortified cereals, legumes, and leafy greens. Vitamin C helps your body absorb iron more efficiently, so pairing iron-rich foods with citrus fruits or other vitamin C sources can boost absorption.

Omega-3 fatty acids, particularly DHA, are important for your baby's brain and eye development. Good sources include fatty fish like salmon, sardines, and herring (choose low-mercury options and limit to 2-3 servings per week), walnuts, flaxseeds, and chia seeds. Some prenatal vitamins include DHA, or your healthcare provider may recommend a separate DHA supplement.