13 Weeks Pregnant: What to Do This Week
Reaching 13 weeks is a genuine milestone. You are at the cusp of the second trimester, your miscarriage risk has dropped significantly, and many women start to feel more like themselves again as first-trimester symptoms begin to ease. Here is a practical guide to what to do — and look forward to — this week.
Table of Contents
Checklist
Use this as a gentle guide rather than a strict to-do list — every pregnancy is different.- Continue taking folic acid — you should take 400 micrograms daily until at least 12 weeks, but there is no harm in continuing. Some women switch to a pregnancy multivitamin that includes folic acid.
- Start taking vitamin D — the NHS recommends 10 micrograms of vitamin D daily throughout pregnancy. If you are not already taking it, now is a good time to start.
- Attend your dating scan if you have not already — most NHS trusts offer the dating scan (also called the 12-week scan or first trimester scan) between 11 and 14 weeks. If you have had it, check that you have the follow-up information about combined screening results.
- Review combined screening results — if you had a nuchal translucency scan and blood tests as part of combined screening, your results may arrive around this time. If you have any questions about what the numbers mean, your midwife is the right person to ask.
- Apply for your maternity exemption certificate — if you have not already, ask your midwife or GP for a FW8 form. This gets you free NHS prescriptions and dental treatment throughout pregnancy and for 12 months after your baby is born.
- Think about when to announce your pregnancy — many people choose around the 12–13 week mark, once they have had their scan. There is no right or wrong time — it is entirely personal.
- Avoid alcohol and foods on the NHS 'foods to avoid' list — this includes raw or undercooked meat, some cheeses, pâté, and certain fish. Check the NHS website for the current full list.
What to Focus on This Week
**Nutrition and hydration** — your baby is growing quickly now. Focus on a varied diet with plenty of iron-rich foods (such as lean meat, lentils, and leafy greens), calcium (dairy or fortified plant alternatives), and protein. Staying well hydrated helps with common symptoms like headaches and constipation.Gentle movement — if you have been put off exercise by nausea or fatigue in the first trimester, you may find 13 weeks is when you feel well enough to return to gentle activity. Walking, swimming, and pregnancy yoga are all suitable at this stage. Avoid contact sports and activities with a fall risk.
Rest — fatigue often improves in the second trimester but does not disappear entirely. Listen to your body and rest when you need to.
Planning ahead — 13 weeks is a good time to start thinking practically about your maternity leave dates, your employer notification timeline (you need to tell your employer by 25 weeks at the latest to qualify for statutory maternity pay), and any major life changes you want to organise before the baby arrives.
How You and Your Baby Are Doing
At 13 weeks, your baby is roughly the size of a peach — around 7–8 cm from crown to rump. The facial features are becoming more defined, tiny fingerprints are forming, and the baby can make small movements, though you are very unlikely to feel them yet.For you, the end of the first trimester often brings a gradual easing of nausea and extreme tiredness, though this varies a great deal between individuals. You may notice your bump beginning to show, particularly if this is not your first pregnancy. Round ligament pain — a sharp or pulling sensation in your lower abdomen — can start around this time as your uterus grows.
Your next routine NHS appointment after the dating scan is usually the 16-week appointment with your midwife.
FAQ
### What should I prioritise at 13 weeks?The main priorities are attending your dating scan if you have not already, ensuring you are taking vitamin D daily, and checking that you have applied for your maternity exemption certificate. Beyond that, focus on eating well, resting, and allowing yourself to enjoy this milestone.
When should I tell people I am pregnant?
Most people wait until after their 12-week scan before announcing publicly, as miscarriage risk drops considerably after this point. That said, many people tell close friends and family earlier for practical or emotional support reasons. There is no rule — the right time is whenever it feels right for you.
Is it normal to still feel sick at 13 weeks?
Yes. While nausea often starts to improve around 12–14 weeks, some women continue to experience it into the second trimester or beyond. If sickness is severe, persistent, and stopping you from keeping food or fluids down, speak to your GP or midwife — there are safe treatments available.
Speak to your midwife or GP for advice personalised to your pregnancy and health history.
This article is for informational purposes only and does not constitute medical advice.
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