We know, it’s such a big moment. The emotions running through you are enough to cause whiplash. You feel excited, overwhelmed, and happy, but have no idea what comes next.
And that’s okay. We’re all about empowering moms to have the safe, normal, and natural pregnancy and delivery they deserve. That’s why we’re providing the 12 pregnancy tips you need for a healthy and normal delivery.
Everyone’s pregnancy is different. However, there are specific things you can and should do during your pregnancy to give yourself the best chance at a normal, natural delivery.
Normal Delivery Tips
1. Go to Prenatal Appointments
The first step to having a healthy pregnancy and a safe delivery is making sure you’re attending your prenatal appointments. These check-ups with your doctor help you stay on top of both your and your baby’s health throughout pregnancy, as well as prevent and treat any problems that arise along the way.
Your doctor will check your baby’s growth and your blood pressure during each appointment. They can also assist with treating any conditions you develop during pregnancy, like gestational diabetes or preeclampsia. To ensure everything is going as planned with both your pregnancy and your health, you should keep track of and attend each of your recommended screening appointments, ultrasounds, and tests.
The schedule for these appointments may change depending on your risk factors or problems that arise. Your doctor will always help you mitigate risk as much as possible, but a surefire way to catch issues before they become problems is with regular prenatal appointments.
Related: What Is Food Cravings During Pregnancy?
2. Eat a Nutritious Diet
Nutrition is another huge factor in a healthy pregnancy and normal delivery. You need to ensure that your body has the nutrients it needs for labor and delivery, but also that your baby is getting what he or she needs for healthy growth.
The best way to ensure both of you are getting the vitamins, minerals, and more you need is by eating a healthy, balanced diet full of:
Fresh fruits and veggies (packed with vitamins and fiber)
Whole grains (brown rice, oatmeal, and whole wheat pasta will give you long-lasting energy)
Lean proteins (chicken, fish, eggs, and beans can help your baby’s muscles develop)
Healthy fats (avocados, nuts, and seeds contain omega-3 fatty acids)
Staying hydrated is also important for pregnant women, as amniotic fluid and your blood both need adequate water to circulate. Your doctor will also help ensure your baby is getting everything it needs by providing prenatal vitamins, especially folic acid (which can help prevent birth defects).
Related: Safe Sleeping Positions During the Second Trimester of Pregnancy
3. Stay Active
It may be tempting to just rest when pregnant, but moderate exercise during pregnancy will help keep your body in shape and strong for labor and delivery. Physical activity during pregnancy helps blood circulate, can ease back pain, and will also improve your mood and overall mental health.
Try walking, prenatal yoga, or swimming to help prepare for your normal delivery:
Walking is a low-impact way to keep yourself moving during pregnancy.
Yoga can help with flexibility, posture, and learning breathing techniques.
Swimming is a great all-body workout that won’t put stress on your joints.
Always check with your doctor before starting any kind of exercise regimen to make sure it’s safe for you and your baby.
Related: 15 Foods to Avoid During Pregnancy
4. Practice Breathing Techniques
Breathing is one of the easiest (and most underrated) ways to prepare for delivery. Practicing how to handle breathing during contractions will help you stay calm, focused, and better able to handle the pain of contractions once they arrive.
Controlled breathing during labor will oxygenate both you and the baby, which can help prevent you from getting tired or stressed.
Some other breathing techniques to try and get in the habit of before your due date include:
Deep breathing: Taking slow, deep breaths in through your nose and out through your mouth.
Slow-paced breathing: Inhaling slowly for four counts, holding for four counts, then exhaling for four counts.
Visualization: Thinking of a relaxing scene or place as you breathe deeply.
These types of exercises will also help you relax and stay calm as you count down to your due date.
Related; How Much Water Should A Pregnant Woman Drink?
5. Avoid Stress
As mentioned before, stress can take a major toll on your physical and mental health during pregnancy.
Studies have found that chronic stress during pregnancy can lead to increased risks of hypertension, preterm birth, and even complications during delivery. To help keep your stress levels down and keep both you and your baby safe and healthy, be sure to schedule time to relax and take care of your mental health.
Activities like:
Meditation and mindfulness
Reading or listening to relaxing music
Spending quality time with friends and family
Talking with a therapist or counselor
These activities will all help keep you healthy and your mental well-being in check.
Related: 10 Types of Housework Pregnant Women Should Avoid
6. Get Rested
Between the first and especially the third trimester, pregnancy is exhausting. Your body is growing a human, and doing so takes a lot of energy. That’s why it’s super important to be well-rested and to get enough sleep. Your body needs sleep and rest to recharge and be able to handle the stress of delivery.
Try to go to bed at the same time every night, cut back on your caffeine and screen time before bed, and if you’re having trouble sleeping, try using pregnancy pillows to find a comfortable sleeping position.
Related: How To Prevent Stretch Marks During Pregnancy
7. Stay Hydrated
Dehydration is one of the things you can avoid during pregnancy to help ensure the delivery of your baby goes smoothly.
A lack of water can cause a number of problems, including contractions, early labor, and low amniotic fluid. Sufficient water intake will help keep your body working the way it should and can help prevent swelling, constipation, and UTIs.
Make sure to drink at least 8 glasses of water per day, and more if you’re out in hot weather or are physically active.
If you dislike water, try adding a slice of lemon or cucumber to your glass for a refreshing taste.
Related: 18 Weird But Normal Things About Newborns
8. Prepare for Labor
Preparing for your labor and delivery is an excellent way to calm nerves and be ready when your big day comes.
Making a birth plan isn’t a surefire way that everything will go as you plan, but it’s a great way to feel more in control and get your priorities in order. For example, consider your thoughts on these areas:
Who you want present during delivery
What your thoughts are on pain medications or going pain-free
Do you have any preferences or plans for interventions like epidurals, episiotomies, or C-sections?
Your birth plan doesn’t have to be set in stone, and you can make changes as your pregnancy progresses and you’re more comfortable with your delivery.
While you and your doctor will do your best to deliver as you want, sometimes situations change. You or your doctor may decide that a C-section is your best option, or that you need an epidural. Be prepared for any changes, and trust your doctor.
Related; What Is The Difference Between True and False Labour?
9. Educate Yourself About Birth
One of the best ways to not be scared of the birth process is to learn as much as you can about it. The more you know, the less foreign and scary the process of labor and delivery will be.
Books, online courses, and prenatal education classes are all great places to start when educating yourself about pregnancy and labor. A childbirth class will teach you not only the stages of labor and pain management options but also give you an idea of what to expect on the big day.
10. Know When to Go to the Hospital
One of the big questions new parents and mothers have is when to go to the hospital or birthing center when it’s time to deliver. Timing contractions, breaking water, and heavy bleeding are all signs that you need to head to the hospital or birthing center.
On the other hand, there are also things that feel like it’s time but aren’t. Spotting, cramping, and other false alarms are reasons to contact your healthcare provider for guidance before heading to the hospital or birth center.
Related: 10 Reassuring Signs Your Baby Is Doing Just Fine
11. Be Flexible with Your Birth Plan
It’s good to have a birth plan, but you have to be willing to change it if needed. Labor and delivery are not always predictable, and if complications arise or something unexpected happens, you have to be willing to change.
Sometimes it’s a decision you make, and other times, like with complications that can be life-threatening for either you or your baby, your doctor will make the decision. Either way, when it’s time to go off of your plan and be flexible, be open to it.
12. Stay Positive
Last, but not least, we want you to remember that your body was made to do this. Labor is hard, but if millions of women in history can do it, so can you. You have every ability to handle this and will be in it until the end.
Try to only be around people who will keep you positive. You don’t want to add negative energy to your life at a time like this. Your partner, family, and friends who support you are all the best people to have around during labor.
Conclusion
Pregnancy is a huge and life-changing event for a new parent. Taking time during pregnancy to prepare yourself for a normal, natural delivery will help you on your way and give you one less thing to worry about.
It’s normal to be nervous or unsure of yourself or your body during labor, but these 12 tips for pregnancy will help you be as physically and mentally prepared as possible.
When labor does come, you are ready. You are strong. You are capable. And you can have the safe, healthy, natural delivery you have been waiting for.
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