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4 Weeks Pregnant: Symptoms And All You Need To Know

4 Weeks Pregnant: Symptoms And All You Need To Know

For many women, they don’t experience pregnancy symptoms until a few weeks after conception starts. It’s common to notice pregnancy symptoms at 4 weeks when the body starts taking on noticeable physical and mental changes. Additionally, cells start to divide in the baby’s body that will later make up the child’s brain, spinal cord, and other body parts.

Knowing the most common pregnancy symptoms at 4 weeks could be key to experiencing a happy and healthy pregnancy. And more importantly, any mother would want to know how well their baby is developing because major changes start to occur in the baby’s life at just a few weeks.

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So, let’s take a look at some major changes for mom and baby during 4 weeks gestation as well as some tips for making sure your pregnancy progresses with ease.

1. What to Know about the Baby at 4 Weeks

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    4 weeks into your pregnancy, your little tyke truly is a little tyke. A common size for an embryo (or a blastocyst at this point in the pregnancy) is about 3mm long. If you need a better visual, your baby is about the size of a mustard or poppy seed or smaller. During this period, many things are developing for the baby. First, cells are starting to separate into 3 different parts. These 3 parts will eventually become these major body parts:

    • Brain, spinal cord, and back
    • Circulatory system
    • Lungs, stomach, and urinary system

    As far as the baby, he or she is now growing in your plush amniotic sac which will be their “house” for the next several months. Your placenta is also developing at this time along the uterine walls. The placenta will send vitamins, nutrients, and oxygen to the baby in the amniotic sac via the umbilical cord.

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    2. How Your Body Is Changing and Common Pregnancy Symptoms at 4 Weeks

    Pregnancy symptoms at 4 weeks are non-existent for some mothers but hit like a ton of bricks for others. At 4 weeks, one of the most common symptoms is the lack of a period or a very spotty one. If the latter, this is likely due to the embryo detaching from the uterine lining. Hence, why you may see light spotting as opposed to typical menstrual blood flow.

    Physically, you may experience a wave of fatigue. What is usually a normal 8 hours of sleep turns into 13. While there are conflicting medical reasons to pregnancy fatigue, many blame it on higher than usual levels of progesterone.

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    Fluctuating hormonal levels could also mean larger, tender breasts, too. Sky-rocketing estrogen and progesterone levels are preparing your breasts for milk production so swollen boobs are to be expected.

    Lastly, you may find yourself snapping at everyone! Moodiness is also one of the most common expected pregnancy symptoms at 4 weeks. The heightened levels of hormones mean the neurotransmitters in your brain are reacting differently to certain stimuli.

    3. Tips to Consider When You’re 4 Weeks Pregnant

    Pregnant woman in the process of washing a batch of assorted produce prior to the preparation of a salad

      Outside from the many physical changes you and your baby are experiencing at 4 weeks, there are several tips you can take advantage of to ensure this phase progresses smoothly.

      • Ditch the bad habits NOW! Because of the very crucial developments taking place with your baby, it’s vital that you cease with your unsavory habits now. Smoking and drinking are the first things to cross off your list. Carbon monoxide and alcohol could severely damage the baby’s neurological development, so shelve the Virginia Slims and Bourbon immediately! If you enjoy strenuous workouts, ease up a little. Consider a brisk walk to a hyperactive run. Trade your weight lifting classes for yoga or aerobics. Your body is catering to a delicate being so now is definitely the time to start taking it easy.
      • Take your vitamins seriously. At 4 weeks, you and your baby will need many nutrients to ensure a healthy pregnancy for the next several months. Start taking in more folic acid to prevent neurologic birth defects. Up your calcium game to strengthen your baby’s bones as well as yours. Foods with iron are a great way to ensure your baby gets plenty of extra oxygen through the bloodstream. Lastly, consider taking iodine supplements. Iodine is helpful to prevent severe mental and physical deformities, as well as preventing miscarriages and stillbirths. An easy way to get all of these vitamins and more is through prenatal supplements. Your OBGYN can provide them or you can get them over-the-counter.
      • Ease up on the junk food. Everyone enjoys a nice burger and fries occasionally, but now is the time to leave McDonald’s and Burger King in the fry cooker. Reduce the burgers and upgrade to more lean meats like white chicken and fish at 4 weeks. And you’ll want to maintain a healthier diet throughout your pregnancy. Lean meats, leafy greens, and fruits will provide an abundant amount of crucial nutrients, including the ones listed above. Junk food often comes loaded with sodium, sugar, fat (not the good kind!) and other foulness that could wreak havoc on your heart health. And what affects your body will affect your baby.
      • Get a due date. While some medical professionals advise against visiting the OBGYN at 4 weeks (some say to make a first appointment at 8 weeks), it may be a good idea to get an approximate due date at 4 weeks. This will come in handy when considering other major events in your life. Are you buying a house? If so, you know to have something large enough for you and your growing family come the baby’s birthday. Knowing the baby’s introduction date will provide you the time frame to start financially planning for your new addition. Many parents take this time to consider 529 education accounts for their children, life insurance policies, and other financial safety nets. Additionally, become familiar with the pregnancy leave policy at work. Knowing how much time you have for leave will provide you the peace of mind in planning for your little one’s arrival.

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      Published on May 7, 2021

      20 Energizing Brain Breaks For Kids

      20 Energizing Brain Breaks For Kids

      From coaching martial arts to children as young as four years old, I very quickly came to the understanding that if I wanted to help kids progress their skills, I needed to find a way to help them focus more consistently in my class.

      There are two key ways I found when it came to improving my students’ level of focus:

      1. Make what we’re doing more interesting. Nothing is off the table here—from having ninja clowns on the rampage in a lesson to including popular games with a martial arts theme, tapping into the student’s love of fun to help them focus.
      2. Introduce brain breaks.

      Brain breaks are small mental breaks that help the kids stay more focused. Think of the brain as a fuel gauge that shows the information you can consciously hold in your mind at any given moment. When the kids are focused and working hard on their tasks, the meter is usually full. They can easily concentrate and pass experiences into their long-term memory.

      But when the needle starts to drop, you may observe that your kids are feeling anxious or looking restless. New information, experiences, and knowledge are not getting processed from the staging area or working memory into the long-term memory.[1]

      It’s here that brain breaks make the most difference, as they allow us to “top-up the tank” or reset the gauge so that we can continue to learn and focus and at a higher level.

      If you’ve been home tutoring, you’ll appreciate that brain breaks can help kids in many ways. They can reduce stress and frustration. Think of those times when you’re helping your kids solve a difficult problem. It’s taxing for you both and when compounded with the energy loss after a day at school or watching TV. The stress effect can be compounded, and it’s here that brain breaks can be a lifesaver.[2]

      The following is a selection of brain break ideas for kids. You’ll see that some are physical activities while others are more relaxing. It’s always great to test them out to see which ones connect the best with your children.

      It’s okay to repeat the same brain breaks. Having a clear name and mission to a break can help keep your child excited, knowing that they’ll have the opportunity to take part in a future round of the activity.

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      Active Brain Breaks

      Here are some active brain breaks for kids that you can try out.

      1. Swapsies

      Have the participants stand behind a chair. Call out a character trait, like “everyone with brown eyes.” You then swap places with someone else who has the same characteristic. If you have nothing that matches, you stay put!

      Examples: “Everyone with trainers on.” “Everyone who is left-handed.” “Everyone who is wearing yellow.”

      2. Dance Party

      Put five or six different types of songs on Spotify, including a classic like “baby shark or the hamster dance.” Dim the lights if possible and have the kids dance to the tunes. Then, change the tunes and change the dance style. It’s silly and fun.

      3. Freeze Dance

      Similar to Dance Party except that when the music stops, students have to stay perfectly still until the music restarts. You can make this even more fun by trying to make the students smile. If they smile, they are out and have to sit down.

      4. Keep It Up

      Students must keep a balloon from touching the floor. You can add multiple balloons. You can make it more competitive by having different balloons of two different colors and split people into teams. Whoever keeps the balloons up the longest or the team with the most balloons in the air with a timer of 60 seconds wins.

      5. Simon Says

      This brain break for kids is an old favorite. You can also mix it up with martial arts moves, Fortnite dances, superhero moves, etc.

      6. Animal Movement

      Move like different animals. It’s fun for younger children. We use Flamingo where you stand on one leg, crawl like a bear, stand like a meerkat, run like a cheetah, and walk like a penguin.

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      7. Find It Fast

      “Find It Fast” is a scavenger hunt variation. Call an item out in the room and kids have to stand by it. For example, find a clock, find something with a face, find something smelly, find some money, find a phone, etc.

      8. The Frog

      Physical Challenges can be excellent fun. We have one in the martial arts class called “The Frog” where you squat like a frog, then lean forward so your head and feet are off the floor. These are all old yoga poses, so have a look through a booklet or website for some safe ideas. Other examples are grabbing your nose with your left hand and touching your knee with your right elbow.

      9. Pizza Delivery Time

      Give the students paper plates and tell them to hold the plates above their head on a flat hand. They then run around the room and try to keep the plate in their hand. You can make it more challenging by having other students try to knock others’ plates off. There’s usually a 3-star jump penalty if your plate touches the floor.

      10. Limbo

      We use martial arts belts and the students take turns going underneath the belts. Fun music creates an awesome atmosphere here.

      11. Human Knot

      Split the group of people and have everyone link hands under and over. That’s making knots between everyone in the group. Have the other students try to untangle them and return everyone back into a circle.

      12. Feather Balance

      This brain break for kids works well with gentle music, and you can use a balloon or a straw if you don’t have a feather handy.

      13. Stack them high

      The students should have plastic cups and paper squares. The goal is to make a tower as high as possible, or it could be to make a triangle or even a pyramid.

      Relaxing Brain Breaks

      We talked about brain breaks for kids that are being used to energize the students. But they can also be used to calm and relax them. We’re more familiar with the term mindfulness, but it’s the same idea. These are brain breaks for kids that reduce stress and anxiety.

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      14. Meditation

      Meditation

      is a popular way to reduce anxiety. There are lots of great examples already pre-recorded on YouTube that you can follow along with. Below is a useful classroom meditation example.

      15. Kaleidoscope

      Kaleidoscopes are fun ways to relax. They are mesmerizing and like a peaceful vortex that sucks you into them. Below is a great example of a visual online one you can use.

      16. Reading/Listening to a Story

      When I surveyed the members of our martial arts club about how their kids employ brain breaks at home, there was a clear winner among the families—listening to a story or reading a story. The feedback was that the process of daydreaming a little helps the kids to recharge. But it goes without saying that the story needs to be engaging.

      17. Doodling

      My personal favorite way to brain break as a kid was to doodle. Doodling gives your child a few minutes to draw anything they want. It can be calming for them, and it’s a lot more fun if you have different types of pens or crayons available to use. Add some soft music, and you have a simple way to take some time to relax.

      18. Coloring Sheets

      Coloring sheets are another way to relax the mind. There’s lots of great coloring in pads available, but here are some links to public resources shared on the internet that are great examples.

      19. Deep Breathing

      Deep breathing

      is an epic way to help your child slow down. It is a quick way to relieve anxiety so that they feel more ready for the next task ahead.

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      Try this: put your hands on your tummy, breathe in through the nose, and feel your belly expand like a balloon. Hold it here, then slowly breathe out through the mouth while feeling your stomach get smaller. Repeat this 10 times. Use the following counts: breath in for 4 seconds, hold for 4 seconds, and breath out for 4 seconds.

      20. Going Outside

      Go outside was the second most popular response from our parent’s survey about brain breaks for kids at home. Fresh air always feels nice. You can combine this with a treasure hunt, looking for different colored cars, types of birds, or even types of trees, if you’re familiar with these.

      My personal favorite is using a mushroom spotting app on our phones and finding a mushroom or toadstool, then using the app to identify its name. This is surprisingly engaging for children. But a few safety rules about not touching them is important. It gives kids a change of scenery and helps revitalize the senses, providing a welcome break from their homework.

      How Often Should You Introduce Brain Breaks?

      The key to brain breaks is their timing. If you can introduce them before you notice that your kids are entering deep fatigue or their loss of focus has set in. You’ll find a great balance between breaks and effort.

      I’ve observed from my martial arts coaching that younger students have a smaller amount of working memory than older kids. My formula is for five minutes of technical training, we provide five minutes of brain breaks for students under seven years old. Plus, we coach to 15 minutes of training to five minutes of brain breaks for children under 12 years.

      Final Thoughts

      Implementing calming brain breaks for kids is a really efficient way of introducing brain breaks. You have a quick way to allow your students to learn about regulating themselves. Balancing their mind and energy is a useful skill, and you can take this with you everywhere you go.

      Our martial arts center revolutionized our approach to coaching by using brain breaks for kids. We found that although we were teaching less technical skills, there was now consistent progress from the students. Plus, everyone was less anxious, happier, and are having more fun. This is a win overall.

      If you’ve been having challenges with your kids focusing at home, maybe try a mixture of the calming and active breaks to see which types work best for your kids.

      Featured photo credit: Robert Collins via unsplash.com

      Reference

      [1] SimplyPsychology: Working Memory Model
      [2] BrainFacts.org: Kids Need Brain Breaks — And So Do Adults

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