5 Essential Ways To Prepare For Labor and Delivery

Being pregnant is like putting your heart out on a platter. All the excitement, and worries, begin the minute you see that positive pregnancy test! But one thing you shouldn't worry about is how to prepare for labor and delivery. With these five points, you should be stress free and ready for the big day.

EXERCISE AND EAT HEALTHY

Studies show that being active and fit during your pregnancy can help you have an easier labor. Always be sure to discuss with your obstetrician or midwife before beginning anything new, but regular walking or continuing any exercise that you did pre-bump is always good. Try for 30 min everyday to keep your muscles strong and ready for the strain of labor.

Eating healthy is also very important. Healthy foods are important for maintaining energy, getting enough vitamins, and establishing overall wellbeing. Check out my blog for more on nutritional needs during pregnancy. Eating small meals every few hours full of whole grains, healthy fats, and plenty of fresh fruits and fresh vegetables will keep your energy stable and avoid energy highs and lows. Try a handful of almonds or avocado toast for an energy boost instead of a candy bar or cookies. The amount of weight you should gain is typically between 25-35 pounds but should be established by your provider. Too much weight gain can leave you sluggish and make everyday movements more difficult.

LEARN ABOUT BIRTH

Even if this is not your first pregnancy, learning about the birthing process and what to expect can help ease any anxiety or fears about the big day. The best way to learn about birth is to take a birthing course. These courses are often held privately (I offer one!) or in groups. Be sure to ask all your question and make the goal of the course to develop your own birth plan, but be sure to remember that in the end of the day, the goal is: A healthy baby and a healthy mama.

Part of learning about birth and what to expect, includes visiting your hospital and taking a tour. Most hospitals offer a free tour. This will help you save a lot of time and stress when you are in labor. While you are there, ask about any options for pre-registration and lists of insurance costs. Avoid any surprises by speaking with the hospital and checking with your insurance company about what will be covered.

PACK YOUR HOSPITAL BAG (CHOOSE YOUR CARSEAT)

Most women deliver close to their due date, but it is always good to have your bag packed by week 35 just in case there's an early surprise! Check out my blog with a checklist of items to consider packing. Be sure to pack items that will help decrease stress (calm music, battery operated candles, your favorite pillow, etc.). If you are unsure of some of the essentials for birth, check out My Birth Essentials Birth Box which is full of curated products designed to help create a more enjoyable birthing experience.

As for prepping for the baby, the most important issues are planning for where the baby will sleep, and how you plan to get the baby home. You can buy a carseat and install it in your car in advance or have it preordered at a store for delivery when the baby arrives. As for where the baby will sleep, the NIH recommends that babies sleep on their backs in a sleep area made for infants, like a crib or a bassinet, and this should be placed close to your bed. Planning for this in advance will help make the transition home a bit easier.

PERINEAL MASSAGE

Perineal massage during pregnancy involves the gentle, manual stretching of the tissues that shape the birth canal. The benefits of this have evidence based research indicating that when done regularly in the last 3 to 4 weeks of pregnancy, perineal massage increases your chance of delivering a baby vaginally without damaging your perineum.

How do you do perineal massage?

Lubricate your fingers with the perineal massage oil and place your thumbs about 1 to 1 1/2 inches in the vagina, pressing gently down toward the rectum and the sides of the vagina, stretching the skin with your fingers. Repeat for up to five minutes. Do not perform without consent from your doctor or midwife or if pain occurs. Oxford University Health published a leaflet to try to further guide women and to help promote best practices for perineal massage.

DEVELOP A SUPPORT SYSTEM

Who's in your village? Decide in advance who you would like to have at your birth (and who you do not want at your birth). If you feel uncomfortable telling your MIL, or anyone else, that you need some privacy during labor, most providers will be happy to play bad cop and help you keep the room quiet (and MIL free).

Will you be hiring a doula for extra support? Doulas are trained professionals who provide emotional, physical and educational support during pregnancy and childbirth and often through the postpartum stage as well. Studies actually show that Doula supported births are less likely to need forceps and vacuum extraction, oxytocin augmentation, medicated pain relief and are at a lower risk of having a c-section. Often times, finding the right doula is almost like dating. You may need to meet a few in order to find one that works best for you.

Preparing for support during labor and delivery is important but don't forget to plan for after the birth as well. I always recommend having a few frozen meals prepared and schedule friends and family throughout the week so that not everyone comes at once. Also, don't be afraid to ask your visitors for help. Everyone wants to help! They just are not always sure how to help. Also, its always good to stock up at home on a few items for the postpartum period (maxi pads, witch hazel pads, nursing bra, breast pads) and a few baby items (diapers and wipes). Try not to go overboard with "nesting" and prepping your house, because the baby will be happy wherever you are.

So, now that you have gotten everything ready for the big day, sit back and relax and read a book or just go to sleep (a soon-to-be rare commodity)!