Every mother wants to do what’s best for themselves and their baby but with all of the information out there, where do you begin? I will break down this topic and provide you with 4 categories you can focus on during your pregnancy, through labor, and delivery to keep both you and your baby comfortable and thriving.
1. Webster Technique/ Pelvic positioning
As you already know, the pelvis outlet and surrounding structures will endure great tension and stress during the labor and delivery process. However, symptoms like back pain, sciatica and failure to progress during labor are typically a result of two issues. Number one is that the physical positioning of the pelvis (left and right ilium) as well as the sacrum are not functioning optimally. If these structures are unable to move in the correct position for birth, labor is typically delayed and in some cases babies stay in a breech position. You see, our bodies and the fetus are innately intelligent. If the environment is not optimal, the progress will come to a halt. It is the job of a Webster trained chiropractor to ensure your pelvis is aligned and prepped for the birthing process. This technique follows a set of bone, ligament and muscle testing and correcting that allows the pelvis to sit in its proper position. When women are under specific chiropractic care during their pregnancies, we see decreased labor times, properly positioned fetuses and optimal pelvic function. Not to mention the tension this technique takes off of the rest of the body during pregnancy. Finding a chiropractor who is certified in webster technique is a must for keeping your nervous system balanced as well as your spinal and pelvic structure.
There are many ways of nourishing our bodies. The topic of nutrition can be a tough subject to gain clarity on, especially when dealing with different body types, allergies and deficiencies. However, nutrition required during pregnancy has been vastly studied and I would like to share some easy ways to get the micro and macro nutrients you need during pregnancy. It is important to up your intake of healthy fats, animal protein and complex carbs. It is also very important that real food is consumed during pregnancy for bioavailability.
Protein: Animal protein is most important as it is a complete protein. Other than a few exceptions, plant protein is not complete. Protein is one of the main building blocks for our babies development. An amino acid called glycine becomes increasingly important during pregnancy. Good sources of this can be found in bone broth, animal protein, and animal tendons/ligaments (you can take a pill form of these).
Protein is essential for balancing blood sugar as well as keeping us full throughout the day. Some great sources to add to your diet include pasture raised eggs, full-fat dairy from grass-fed cows, organic grass-fed beef and organic pasture raised chicken.
Carbohydrates: Add in more starchy vegetables and low-glycemic fruit such as berries, full-fat yogurt and legumes. You can still consume other fruits, potatoes and squash but try to eat less of these.
Fats: Your baby’s brain is 60% fat and is built from starch. Therefore, you need more cholesterol, choline and omega 3 fatty acids. Try foods like organic grass-fed butter, organic tallow, ghee, nuts, olives, coconut oil and avocados.
Setting positive intentions for your birth and visualizing the outcome is a great way to prepare you for birth. Studies by quantum physicists confirm that our daily thoughts create our reality. Becoming truly aware of your feelings and understanding the value of those feelings can help you with emotional triggering moments. Remember what you feel and observe creates chemical reactions within your system and your baby is subjected to these changes for better or worse. The conversations we have to ourselves should be gentle and non critical. Pregnancy is an amazing journey but it can absolutely have low moments as well. Learning to navigate your mental state early on will prepare you for the biggest mental game of all; labor and delivery.
The amount of exercise that one is able to perform is absolutely individually based. A general rule of thumb is to achieve as much activity as possible. This could be walking, swimming or lifting weights, etc. Continuing safe, routine exercise during pregnancy is essential for maintaining muscle mass, a healthy cardiovascular system, and maintaining blood sugar levels. Imbalanced blood sugar levels can lead to complications during pregnancy such as gestational diabetes, gastrointestinal issues, etc. The “feel-good” neurotransmitters called endorphins are released during exercise. These endorphins help to keep your body in a state of balance between the sympathetic (fight or flight) and parasympathetic (rest and digest) systems of your autonomic nervous system. Remaining in a balanced neural state is the key to proper hormonal cascade, tissue changes, and appropriate labor progression.
It may take time and discipline, but once you understand how to incorporate each of these into your lifestyle, they are easily maintained throughout pregnancy. Take time out of your day to get your exercise, prepare a nourishing meal, treat yourself to a spinal adjustment and manage your stress however you see fit. Health is a journey and must be worked on daily. It should not stop during pregnancy. Understand that improving your health may take more time and effort during this time, but once integrated into a daily or weekly routine, these tasks become less daunting and more like a normal lifestyle.
We hope you found this information helpful, and if you have any questions, or would like some guidance in making this your best pregnancy, you can contact us here!