Preparing for birth is both an exciting and transformative time, filled with anticipation, planning, and a focus on health and wellness. As I get closer to my due date, I’ve been intentional about preparing my body and mind to have a healthy birth. While every pregnancy is unique, there are some steps I’m taking to support my body and give myself the best chance for a smooth delivery. There are 3 things in particular that I am focusing on for this incredible journey, perineal exercises, healthy meals and smoothies, and taking short daily walks.
1. Perineal Exercises: Strengthening for a Smoother Delivery
One of the most important ways I’m preparing for birth is by focusing on perineal exercises. The perineum is the area between the vagina and the anus, and keeping these muscles strong and flexible can make a significant difference during delivery. Perineal exercises help increase blood flow, improve muscle tone, and may even reduce the risk of tearing during birth.
My Perineal Exercise Routine:
- Kegel Exercises: Kegels are simple but powerful exercises that strengthen the pelvic floor muscles, which support the bladder, uterus, and bowels. To do Kegels, I contract the muscles I would use to stop the flow of urine, hold for a few seconds, and then relax. I aim to do about 10-15 repetitions, three times a day.
- Perineal Massage: Around 34 weeks, I started doing perineal massage a few times a week. This technique involves gently stretching the perineal tissue, which can help prepare the area for the stretching that occurs during childbirth. I use natural oils like coconut or olive oil and gently massage the area for a few minutes.
- Squats: Squats are great for strengthening the legs, opening the pelvis, and preparing the body for labor. I do squats daily, making sure my feet are hip-width apart and I lower myself as if I’m sitting back into a chair, holding for a few seconds before standing back up.
2. Eating Healthy Meals and Smoothies: Nourishing My Body and Baby
Nutrition plays a crucial role in preparing for a healthy birth. I’ve been mindful of what I eat, focusing on meals and snacks that are rich in nutrients, vitamins, and minerals essential for my baby’s growth and my own well-being. A balanced diet helps keep my energy levels up, supports my immune system, and prepares my body for the physical demands of labor.
What My Daily Diet Looks Like:
- Healthy Meals: I focus on balanced meals that include lean proteins, whole grains, healthy fats, and plenty of fruits and vegetables. Breakfasts often consist of oatmeal topped with berries and nuts, while lunches and dinners might include salads with grilled chicken, quinoa bowls, or veggie stir-fries.
- Nutrient-Packed Smoothies: Smoothies have been a lifesaver for getting extra nutrients in. I usually blend peanut butter, oatmeal, banana, almond milk, chia or flax seeds, and a scoop of plant-based protein powder. It’s a quick and delicious way to get my fiber, and protein in one go. Adding spinach would also help get some daily greens.
- Hydration: Staying hydrated is key, so I make sure to drink plenty of water throughout the day. I also enjoy herbal teas, spring water, and occasionally add electrolyte powders to keep my hydration levels up, especially after exercise.
3. Taking Short Daily Walks: Keeping Active and Relieving Stress
Physical activity has been an essential part of my birth preparation. Walking is a gentle, low-impact way to stay active, improve circulation, and keep my body strong as I approach my due date. Daily walks help me manage stress, boost my mood, and maintain a healthy weight, all of which contribute to a better birth experience.
My Walking Routine:
- Morning Strolls: I love starting my day with a short walk around the neighborhood. The fresh air and movement help wake me up, and it’s a peaceful way to start the day on a positive note.
- Evening Walks: After dinner is another time that is good to walk. It’s a great way to wind down, keep my body moving without overdoing it, and help my daughter burn some more energy before bedtime.
- Listening to My Body: Unfortunately, my ligaments started to loosen as soon as I hit my 2nd trimester. So, I do have pain if I walk too long. I’ve learned to listen to my body, especially as my pregnancy progresses. If I’m feeling tired or experiencing discomfort, I keep my walks short and slow, taking breaks as needed.
Why These Preparations Matter
Each of these steps—perineal exercises, healthy eating, and daily walks—helps me feel more in control and prepared for my upcoming birth. They contribute to my physical strength, mental clarity, and overall well-being, which are all crucial as I approach labor and delivery. While I know that birth can be unpredictable, doing what I can to prepare gives me confidence and peace of mind.
Final Thoughts
Preparing for a healthy birth is about more than just the physical aspects; it’s also about creating a positive mindset and taking proactive steps to support your body. By focusing on perineal exercises, nourishing my body with healthy meals and smoothies, and staying active with daily walks, I feel empowered and ready for this beautiful experience.
Whether you’re a first-time mom or preparing for another birth, these simple yet effective steps can help set the stage for a smoother, healthier delivery. Here’s to a positive birth journey and welcoming our little ones into the world with strength and joy!
Love, Nilsa
