How To...
Use this guide to learn how you can have a healthy pregnancy, birth, and beyond. There is no better time than during pre-conception and/or pregnancy to make lasting changes to your diet and lifestyle that create long-lasting health for you, your baby, and your entire family.
EAT
Nourishing yourself and your baby with healthy food during pregnancy is a must! A variety of foods that have only one ingredient, or whole foods, are best for optimizing your nutrition. Growing a healthy baby requires ample quality protein and healthy fats (like avocado, coconut oils, real butter) for brain development. Foods that help balance blood sugar and sea salts that contribute to kidney health help keep you low-risk for complications. Choosing prenatal vitamins and supplements derived from whole food make up the difference when you have gaps in your diet. Babies will get what they need from you, so replenishing yourself is necessary.
CHOOSE
Who you choose to attend your birth makes all the difference, whether it's your provider or your friends & family. Everyone brings their own energy with them. Laboring mothers and babies are very in tune and susceptible to others' vibes which can affect how labor unfolds. The rule of thumb is for every extra person at your birth add another hour to your labor.
Invite those who bring you peace, who trust you and support your birth plan, and who you feel will be helpful. It's ok for you to ask others who may be anxious, fearful, or doubt your birth plan to come after the baby is born. Unobserved birth works best!
PROTECT
Pregnant women are exposed and susceptible to a variety of fearful information about pregnancy and birth from family, friends, and the internet. The best way to protect yourself is to read, listen, and look at information that reinforces the outcome that you want for yourself. Read books and websites from women and authors that trust birth, trust women, and know that you are perfectly designed for this! Ask friends and family members to share their positive stories with you, and gently remind them that you prefer not to focus on fear-based information. Your baby feels what you feel, so be sure to comfort him or her when you are feeling anxious, afraid, or vulnerable.
MOVE
Starting (or continuing) a consistent and gentle exercise routine is one of the best gifts you can give yourself during pregnancy. Walking 30 minutes a day (together is better!) and gentle stretching will keep you feeling good all the way up until your birth. Sitting on a yoga/birth ball instead of a chair can keep your hips flexible and strengthen your core. You will have fewer complaints, less pain overall, and be better prepared for your birth and postpartum recovery. There are gentle pregnancy yoga videos online you can do from home, or join a class to meet other expectant Moms (& Dads)!