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I thought this post was going to be just a few recs that I wanted to share about how I’m preparing for birth, but when I sat down to write it, I realized there’s a lot of information that needs to be shared along with the recs! So fair warning, this might feel like a little bit of information overload! Feel free to save this post for when you need it :)
disclaimer- I’m in no way a professional on this, but I have taken the time to ask questions and learn from different professionals (childbirth educators, doulas, chiropractors etc.) about all things pregnancy and birth (I kinda love it). I’m just passing along what I’ve learned and what’s been helpful in my personal experience. Always consult your provider before changing anything !
Total Body Approach
What's been the most helpful to me is realizing that going through pregnancy and birth is a total body experience. We are physical and spiritual beings, and something as sacred as bringing another life into this world will affect every part of us. A wholistic approach to preparing for birth just makes the most sense!
Nutrition/Supplements
Herbs
Herbs have been used for centuries to support a woman’s body through pregnancy and prepare it for birth.
Red Raspberry Leaf - B vitamins, vitamin C, magnesium, potassium, tones the uterus
Stinging Needle - vitamins A, D, E, and K, high in calcium, iron, and magnesium, and helps support mood and relaxation
Oatsraw - mood support and overall relaxation
Spearmint - uterine health, digestion, antioxidants
Rosehip - vitamins A, B, E, K C, folate, supports collagen production, folate, anti-inflammatory, aides digestion
Chamomille - digestion, relaxation, anti-inflammatory
Alfalfa Leaf - vitamins A, D, E, and K that can reduce postpartum hemorrhage, antioxidants, and numerous trace minerals
This blend from Earth Mama combines all of these!
use code TINAHEINEN2024 for a discount
Electrolytes
Electrolytes are essential for adequate hydration, especially when your body is under high amounts of stress - like pregnancy!
I like the Needed hydration support for pregnancy because it has the highest amounts of magnesium compared to other brands. Magnesium needs increase significantly in pregnancy and are often depleted first - hello leg cramps!
Probiotics
Probiotics supports optimal gut and vaginal microbiome health, iron absorption, and immunity in pregnancy, can help prevent UTI’s in pregnancy and avoid GBS (Group B Strep) that would require antibiotics given during labor (standard hospital protocol)
Also, did you know that your baby gets a large part of it’s microbiome from passing through the birth canal, i.e. the bacteria present is super important and will set them up for a healthy microbiome/gut health/immunity!
I've been taking this one from Needed
Brewer Diet -adequate protein and salt intake
If you haven’t heard of the Brewer Diet for pregnancy, I would highly recommend looking into it- super interesting and makes a whole lot of sense, in my opinion. I don’t follow the “diet” exactly but do focus on high protein and salt intake
"The specifics of the diet have been compiled by Dr. Tom Brewer, an obstetrician, after years of studying the research and information available since 1929, on the effects of nutrition in pregnancy. He has been able to see his philosophy used to prevent or treat various complications of pregnancy, including PIH (elevated blood pressure), edema (swelling), pre-eclampsia, eclampsia (toxemia), "gestational diabetes", premature labor, anemias, abruption of the placenta, IUGR (intra-uterine growth retardation), and low birth weight (which can cause babies to be infection-prone). All of these problems have a common source--food deficiency and low blood volume"
One of the most surprising recommendations is NOT to restrict salt intake! - which seems counterintuitive especially if you’re dealing with some swelling. There’s a lot to say about this, but I would start by reading more on it here.
The recommendation is 80-120 g of protein a day and to salt foods to taste. Ideally, you would get all of your protein from real whole foods, like meats, eggs, and high quality dairy, but when life gets busy, these are my go-to:
Collagen
Collagen is the most abundant protein in the human body and plays a key role in numerous bodily functions. In pregnancy, it can support skin, gut, and joint health and help you meat your protein needs.
Collagen isn’t a complete protein so it shouldn’t account for all of your daily protein intake, but approx. 36% of your daily protein has been shown to be acceptable (about 28g)
I usually put a scoop in my morning coffee. Both of these brands dissolve well in hot or cold liquids
More on the Brewer Diet
The Brewer diet also recommends liver once a week. Organ meats like liver are packed with bioavailable vitamins and minerals.
I take these:
2. Physical/Exercise
GETTING BABY INTO A GOOD POSITION
daily walks
Staying active is SO important throughout pregnancy, especially towards the end when it’s so tempting to not be! Walking is super beneficial to help get baby in a good position in your uterus, strength back muscles, help with acid reflux when done after meals and can help relieve/prevent SI joint pain
tailor sitting
(sitting criss-cross or “Indian style” can help improve circulation in the body, strengthen the muscles in the hips, thighs, and pelvis, ease back pain, prevent uterine prolapse and urinary incontinence, and move the uterus upwards, giving the baby more room to move.
forward leaning inversion
You’ve likely heard of this one if your baby is breech and you’re trying to get them to flip head down, but it can also help prepare the cervix to dilate more easily during labor, relieve lower backaches, hip pain, or tailbone pain.
squatting
*The goal is to eventually have your heels flat on the ground while you squat unassisted for 1 min at a time, but if that’s too hard at first, get as low as you can and keep practicing. Use a wall as a support or hold on to something sturdy in front of you
Strengthens pelvic floor and leg muscles
Stretches perineum
Prepares mom to be squatting in second stage of labor
Allows tailbone to move freely
Creates up to 28% more space for baby!
Shortens depth of birth canal
Puts mom & baby in proper alignment for pushing
Allows gravity to help birth baby
Helps the smallest part of baby’s head be born first
Supports easier and faster second stage (pushing stage)
May minimize incontinence issues & uterine prolapse (later in life)
Prevents lower back and pelvis pain
birth ball exercises for hip mobility/ pelvic floor lengthening
If you buy nothing else for birth prep, get you a birth ball!! They’re like 20 bucks, makes every exercise more comfortable and can be SO beneficial when used in the right way before and during labor-
Try this quick routine daily, 15-20 reps each, takes less than 5 min:
pelvic tilts front to back
pelvic tilts side to side
hip circles both ways
figure 8's both ways
kneeling lunges
chiropractic adjustments
helps to align the pelvis for an easier/faster labor and birth
helps so much to relieve pregnancy pains like SI joint, sciatica, lower back pain, even nausea
can even reduce your risk for needing a C section
I was able to go weekly for my first pregnancy and saw so much benefit. Things were different this time around and I wasn’t able to go at all, but I so wish I could’ve. Hoping to start again postpartum. It’s important to look for a chiropractor trained in the Webster technique.
3. Spiritual/Mental
Made For This, The Catholic Mom’s Guide To Birth
Probably the single most helpful tool I’ve used to spiritually/mentally prepare for birth is this book and app. The book covers everything from Theology of the Body and God’s design for birth, to an overview of the choices you’ll need to make, info on breastfeeding and some beautiful birth stories.
I’m always an advocate of taking a good birth class, but this would definitely be a good overview alternative if that’s not an option.
Nontoxic Skin Care Routine
Something about sticking to a regular skin care routine helps me feel so good mentally through the end of pregnancy and helps me feel like myself again postpartum. But what you’re putting on your skin matters, especially when you have another little human inside of you!
I recently switched my skincare and makeup to Toups and Co, and I love everything I’ve tried so far.
The entire line is 100% natural and uses only organic ingredients like tallow, aloe vera and cold-pressed olive oil, never any synthetic chemicals, GMOs, toxins, fillers, artificial colors or fragrances.
USE CODE TINA10 FOR A DISCOUNT
Lymphatic Drainage
I’m a big gua sha girl this pregnancy and I really think it’s made a huge difference with swelling! (along with adequate salt intake)
I use the Toups and Co Seabuckthorn Cleansing Oil and a gua sha stone on my face every morning.
Comfort Measures
Ok last but not least in the mental game of pregnancy, adding in some comfort measures in the final stretch when literally everything hurts-
The softest thing you’ll ever put your feet into. I didn’t even realize how much my feet were hurting until I put these on!
Magnesium bath flakes for nighttime baths- my leg cramps disappeared the first time I used this!
Another source of magnesium that promotes restful sleep and helps with restless legs
heating pad for back pain and early labor
Again, just passing along things I've learned and what's been helpful to me. I hope this helps another expecting mama out there. I'm praying for you!
-Tina