Your body is primed for childbirth. For nine months (more or less), it is the safe cocoon where your precious baby develops and grows. When ready, your body will assist to bring him into the world. While natural childbirth is not an option for everyone, here’s what you can do support a natural birth.
Watch what you eat
Whether it’s nausea, indigestion or cravings, each trimester will can pose a different eating challenge. The good news is that eating when you are pregnant is no different to following a wholesome, healthy diet when you’re not. It is always best to eat healthy foods in its natural state, and drink lots of water. Avoid sugars and processed foods. Ensure that you drink enough fluids to keep your body hydrated. Water, tea, fruit juice, milk and thin soup are good choices. Sipping water often, especially during exercise helps ward off headaches, nausea, kidney stones and dizziness; it can also prevent constipation and haemorrhoids. In the third trimester, liquids are key; dehydration can trigger preterm contractions. The healthier the foods you eat, the better you’ll feel and the stronger your baby will grow.
Stay in shape
Move as much as you can. The latest prenatal guidelines recommend at least two hours of moderate exercise per week, though any exercise is better than none. Active moms-to-be are less prone to excessive weight gain, gestational diabetes, pre-eclampsia, premature birth, depression, constipation, and aches and pains, and they tend to have shorter, less complicated labours. If you’ve not been active before your pregnancy it’s advisable to chat to your doctor first. Walking, swimming, yoga and pilates are good options for pregnant moms. Remember to only exercise moderately and to stop as soon as you feel any pain or discomfort. Use common sense. Some types of physical activity should be avoided during pregnancy. These include scuba diving and contact sports like netball and soccer. A good rule of thumb: if it doesn’t feel right, don’t do it. Don’t overexert yourself, but don’t obsess over your heart rate either – it’s not an accurate gauge of intensity during pregnancy. Just use the talk test instead; if you can carry on a conversation, you’re OK.
Train your pelvic floor muscles
The most important muscle to target is one you can’t see: the pubococcygeal muscle, which controls the flow of urine. During pregnancy the weight of the growing baby put a lot of strain on these muscles and during natural birth it is stretched. If the pelvic floor is not properly prepared for pregnancy and birth, permanent damage can be caused which can lead to lifelong complications. To strengthen the pelvic floor muscles: sit or lie down comfortably and squeeze the muscles 10-15 times in a row. Don't hold your breath or tighten your stomach, buttock or thigh muscles at the same time.
Perineal massage
During pregnancy, massaging the perineum (the region between the pubic area and the coccyx) can reduce the risk of tearing during birth, which can result in the mom requiring stitches. Make sure you lubricate your fingers and perineum thoroughly with almond or vitamin E oil before massaging. Use a gentle technique as the perineum can be injured easily.
Stretch marks
During pregnancy the body grows to accommodate baby. This stretching of the skin sometimes causes stretch marks on the tummy and thigh areas. To minimise the risk of stretch marks it is important to follow a healthy diet and keep hydrated. Support the skin by massaging the belly and thighs regularly with tissue oil, which can be used daily as a moisturiser.
Rest and relaxation
Listen to your body and rest when you need it. Your body is working harder than usual to grow your little person, and will naturally require more rest than usual. Being well rested will also ensure that you have enough energy to cope with the exhaustion of labor, birth and all the sleepless nights that will follow!
Following Doctor’s orders
Don’t skip your regular check-up and scans. It is at these appointments that your medical team will indicate if special care is needed or whether specific medical conditions exist. Follow medical advice to ensure the ongoing health of your and your unborn baby. By taking good care of yourself and your unborn baby during pregnancy you greatly enhance your chances of having a better birth experience, a healthy newborn and also a quicker recovery after the birth.
• Leonie Mynhardt is a doula and birth coach in private practice in Johannesburg. She specialises in pregnancy, labour, birth, breastfeeding and newborn baby care are her fields of expertise.
IMAGE CREDIT: 123rf
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