The most common comment I hear when pregnant, when it comes to food, is “You’re eating for two now, you need more calories!” Most of the time implying that you can eat whatever food/sweets you want. With all the pregnancy cravings and mood swings its tempting to use that logic when you want to eat another bowl of ice cream or just snack on a full bag of chocolate chips, or a bag of potato chips or whatever your unhealthy snack foods are. But this way of thinking and eating is so dangerous. High blood pressure, premature labor, gestational diabetes, morning sickness, unneeded weight gain and other high-risk pregnancy issues can mostly be avoided with a healthy diet. I am not saying if you eat healthy there will be no complication or that eating healthy will fix every problem but the healthier you eat the lower chance you have at a high-risk pregnancy. 

Good nutrition is one of the most important building blocks for a healthy lifestyle, pregnant or not. Healthy eating gives your body the nutrition its needs to function properly. When you are pregnant your body’s needs become more than normal, extra calories, more protein intake, more vitamins and minerals, extra water. And you can’t get these needed extra nutritious calories by eating just pickles and ice cream all day. You need to learn how much a mother’s nutritional needs are and feed yourself accordingly. 

To learn more about what is needed for a complete pregnancy diet we can look at the Dr Tom Brewers pregnancy diet.

What is the Brewers Diet?

The Brewers Pregnancy Diet was created by Dr Tom Brewer who was a obstetrician and studied nutrition for over 50 years. He helped his patients achieve low risk, healthy pregnancies, uncomplicated natural labors through a focus on diet.

The diet is not supper strict diet when it comes to what you cannot eat but more about getting the right amount of nutrition into your diet. Most diets fads we see are about cutting out foods. Gluten Free, Sugar Free, Fat Free, Low Carb, Vegetarian, Vegan… those are all about cutting foods out of our diet. The brewers diet for pregnant women is different in that it tell you how much of each food group you should eat to get the right nutrition each day for you and your unborn baby.

This diet provides what you need for the unique needs for a pregnant woman. The brewers diet guides you through 12 different food groups containing the mother’s nutritional needs as well as the needs for your unborn baby. As you eat throughout your day there is a list you can check off if your meal hit any of the foods groups that is recommended. At the end of the day you can see what food groups your where missing and adjust the next day paying special attention to eat more of the foods you are missing. You can adjust your diet slowly as you find new habits of eating that check off everything on your list.

Brewers Food Groups

There are 12 different food groups that the brewers diet pulls from with each one having a specific serving size. The amount of servings are not your limit but your minimum for a healthy pregnancy.

• Water (unlimited)
• Dairy/Milk Products (4 Servings)
• Calcium (2 Servings)
• Eggs (2)
• Protein (6 to 8 Servings)
• Fresh, dark green vegetables (2 Servings)
• Whole grains (5 Servings)
• Vitamin C foods (2 Servings)
• Fats and oils (3 Servings)
• Vitamin A foods (1 Serving)
• Weekly Liver (optional)
• Salt/Sodium (unlimited)

Here is an helpful Free PDF of the some different foods that fit in the Brewers diet food groups. You are not limited to only these foods for each category of nutrition.

Based off of the Brewers diet basic plan its not always easy to determine how much nutrition each size serving really needs. I’ve done my best to try and write out how much of nutrition I believe Dr Brewer was aiming for. The protein food group was the easiest to determine. Each serving size Dr Brewer suggests is about 7 grams of protein. The calcium and vitamins were unclear how many grams are needed but there I was able to find a range I could work with. Vitamin A needs about 450mcg per serving,Vitamin C was 100 mg, Calcium around 50-100 mg each serving. The hard food groups for me have been the wheat and the dairy.

The way wheat and dairy is processed these days is a bit different then it was in the 70’s when this particular study and research was done. I advice caution and discernment with these two categorizes. Be wise as to the quality of your foods. If the suggested amount of wheat or dairy is effecting you negatively with bloating, gas, fatigue or just feeling gross afterwards, try eating less but of the best quality you can get your hands on. Sometimes this means making bread and yogurt at home with organic, high quality ingredients. Avoid processed, pre-made items in these two categories.

How To Make Meals that Fit the Brewers Diet

Now that we have a foundation of what the Brewer diet is and our list of what size serving, we can put together meals that hit all of these requirements for our prenatal care.  

Using our handy-dandy little check list I will give you an example of a days worth of meals and how it checks off all the boxes.

Here’s how it works.

Breakfast

For breakfast I might eat 2 egg, 2 pieces of whole wheat toast with butter 1/2 a cup of cottage cheese with 1 cup fruit that is full of vitamin C.

I can now check of my 2 egg, 2 whole grains, 2 serving of dairy, and 2 serving of vitamin C and 1 fats/oils. It’s tempting to mark off 2 protein (the eggs) as well but the brewer principles advise not to do that. If you do check off eggs as protein as well as ‘eggs’ make sure you hit all 8 servings for adequate protein intake.

Lunch

For lunch I will then eat, 2 tacos with rice and beans, (⅓ cup meat ⅔ cup bean ½ cup rice, 2 corn tortillas, 2 oz of cheese). Other topping like salsa, limes, avocados are optional.

This meal checks off 3 proteins, 2 whole grains, and 1 dairy/milk and 2 fats/oils if you add 1/2 an avocado.

Snack

While I’m snacking throughout the day I may eat, 3 apricots and a handful or two of almonds or two high protein granola bars.

This covers 2 more protein and my vitamin A needs.

Dinner

Now for Dinner I will eat, Spaghetti and meat sauce with 1 tablespoon molasses in the sauce, Parmesan cheese, side of kale salad or broccoli.

Dinner checks off 1 Dairy, 2 Calcium, 2 Protein, 2 Greens, 2 Whole Grain.

Be sure to drink water throughout the day, and mark it. Add good, rich in mineral salt like Redmond’s Real salt or Pink Himalayan salt to you whole foods. Learn more about the benefits of good salt here.

Meal Planning Made Easy

Here I have a meal plan guide to help you out. Figuring out what to eat each meal to hit all the right requirements for a mother’s nutritional needs can be a daunting task, especially if you are in the first trimester. 

Here is a guide is broken into 4 groups. If in one day you eat 1 meal/snack from each group you will successfully meet all your requirements for a healthy diet during your pregnancy.

For example, for breakfast you choose a meal from group 1, then for lunch you can choose a meal from 2, 3 or 4. Say you choose group 4. Dinner you pick from group 2 and your snack is from group 3. By the end of the day you will have covered all your nutritional needs. 

Feel free to mix things up, I honestly love breakfast foods and could each just breakfast all day. And sometimes I do. I just make sure I choose an option from each group so I still get all my nutritional needs.

These meals not an exhaustive list. They are suggestions and can be adapted to meet your needs. I hope this is a tool that helps you understand how you can get your daily needs with as little emotional stress as possible. I hope this guide helps you see how you can make your own favorite meals work for you while checking off all that Dr Brewer recommends.

These meals not an exhaustive list. They are suggestions and can be adapted to meet your needs. I hope this is a tool that helps you understand how you can get your daily needs with as little stress as possible. I hope this guide helps you see how you can make your own favorite meals work for you while checking off all that Dr Brewer recommends.

Learn More About How to Have A Healthy Pregnancy and Natural Labor

The post Free Meal Planning Guide for Pregnancy | The Brewers Diet appeared first on Embracing The Home.

Table of Contents

• Trust in The Lord
• Talk to Your Husband and Doctor/Midwife
• Variations of Complications
• The Natural Alignment Plateau
• Eat Right and Exercise
• When is a Cesarean Necessary
• How to Avoid A Cesarean

Trust In The Lord

First things first. Know this, that the Lord is good. “Naked I came from my mother’s womb, and naked shall I return there. The Lord gave, and the Lord has taken away; blessed be the name of the Lord.” Job 1:21. What ever happens during your pregnancy, your birth or even your child’s life we need to remember the Lord is good and sovereign over all.

We can trust in Him because he cares for us. No matter what trials we go through in this life we are blessed beyond all measure. For he has graced us by paying for our sins on the cross. He died for us that we might gain His inheritance and be called sons of God through Jesus Christ. Our hope of eternal salvation is in Christ, how much more can we trust him through the trials of this life.

Talk To Your Husband and Doctor/Midwife

When preparing for unexpected complications its best to know what could happen and talk through these things with your husband and doctor/midwife. Make a plan, go over the options and write out what you would to try first for each complication.

First, go over the Variations of Complications List with your husband. Talk about what type of birth the both of you want. Your husband may have an opinion and he might not. Either way talk through them as much as is needed so that if the unexpected arises your husband is familiar and understands the direction you want to go. He can then better support and advocate for you and the baby.

When complications arise a cesarean birth is kind of a fix all. There are risk, for sure, with a Cesarean birth but your hospital team is well trained and more confident to manage those. They may not be as well trained or confident in other, more natural techniques when solving unexpected complications. This is why it will be important to talk with them. The more options you can discuss with your doctor the more prepared you both will be and the better chance you have of avoid a unnecessary c-section.

Variations of Complications

There are different variation of complications, some may be more concerning than others but they are all good to think about. I’m not going to tell you what you should do in each situation, I’m not a doctor. This list is to help you understand what could happen and what to talk to your husband and doctor about. I also have a PDF version of this list so that you can print it out and write down the options that you, your husband and doctor discuss.

This list, although long, is not exhaustive. With that said I don’t want you to worry or stress over all the possible complication that could arrise. Most of these are very rare. As you go through and consider what you believe is the best for each situation you will find your line for where you cross over from natural to medical intervention. This is a good thing for both you and doctor to know. There’s no true right or wrong here. Everyones line fall somewhere, be prepared by knowing where.

Problems with Position

• Breech. A breeched birth is when the baby is born bottom first instead of head first.
• Occiput posterior is when the baby is sunnyside-up, meaning the back of the baby’s head is toward the mothers back. This may cause painful back labor or even slow labor down.
• Shoulder dystocia is when the baby’s head has been delivered but the shoulders are stuck.
• Transverse lie is when the baby is sideways, laying across the pelvic inlet. Not breeched not head first.
• Transverse vertex presentation, is when the head is sideways, often turns on its own.

Problems with Labor Progression

• Arrested Labor. Contractions may stop for a time. Even if you are in active labor. Read more about the Natural Alignment Plateau.
• Failure To Progress in labor is when you just aren’t progressing “fast enough” or the way we think we should. Again read more about the Natural Alignment Plateau.
• False Labor is when its hard to tell if you are having braxton-hicks (practice) contraction or if its real labor.
• Overdue, past your due date.
• Premature Labor is when you go into labor before 37 weeks when some of the baby’s vital organs are not completely developed.
• PROM is when you water breaks before labor. If labor does not start soon after your water breaks infection is a possibility.
• Reverse Dilation is when the cervix is closing rather than opening. Typically due to a relaxation after water breaks during labor or the baby changes position taking a little pressure off of the cervix.
• Slow Labor, look into the Natural Alignment Plateau.

Problems with Baby

• Abnormal Heat Rate For Baby. Not always does this mean there is a problem but it can be an indication of distress on the baby.
• Cephalopelvic disproportion is just a fancy way of saying the head is big! This becomes a complication if the head is bigger than the pelvic outlet.
• Fetal Distress is when the baby is in trouble, typically with low oxygen or abnormal heart rate.
• Infections at birth are either transmitted during delivery if the mother herself has an infection or if unsterile delivery instruments are used to help deliver the baby such as, forceps or a vacuum.
• Meconium Staining is when there is some meconium (baby’s poop) in the amniotic fluid. Studies show this is normal but could indicate distress.
• Perinatal asphyxia is when the baby does not get enough oxygen.
• Umbilical Cord Prolapse is when the umbilical cord is delivered before baby or along with the head before the rest of the body. Can cause stress on the cord.

Problems with Mom

• Amniotic fluid embolism is when amniotic fluid enters the mothers blood stream, can cause serious Anemia is when there is not enough red blood cells to carry oxygen throughout your body. bleeding or cardiac arrest.
• Cholestasis is caused when bile from the liver is not flowing properly causing a build up. This build up can leak bile into the bloodstream and create complications for baby
• Gestational diabetes is when the mother has a form of diabetes during pregnancy when she did not have diabetes before.
• Hemorrhage. Excessive bleeding.
• Multiples, (Twins, Triplets etc). Although having multiples is not at all a complication but a blessing most doctors/hospitals do not like to deliver multiples vaginally nor do they want you to go full term. My sister found a hospital almost 2 hours away who allowed her to do both.
• Perineal tear is tearing of the vagina or and the surround tissues.
• Pre-eclampsia is when you have high blood pressure causing damage to other organs.
• Placenta previa is when the placenta is in the way of the cervical opening.
• Uterine rupture is when the muscular wall of the uterus is torn.
• Very Painful Labor. Could be that you are not prepared, not relaxed or a true sign that something is wrong. Talk with your nurses, stay calm, it might just be transition. During transition you may not be able to tell but your nurse will know if its transition or something else.

The Natural Alignment Plateau (NAP)

Although this is not a complication of labor it is very important to know and remember. The natural alignment plateau simply put, is that, labor does not always progress consistently.

For example, you may get checked to see how far you are dilated. The Dr/nurse says you are at a 4. After an hour you are now at a 5! So in your mind you may think “I’m dilating 1 cm every hour, I have 5 hours left.” NO, it may take 3 hours to get to a 6, or 30 minutes.

Depending on how soft the cervix is, the physical alignment of the baby in the birthing canal, your hormones, if you muscles need a break (they will take the break they need), production of immunities for baby. All these things can speed up or slow down contraction and labor.

Some people have even taken naps after they have gone through transition. There body needed a rest before they began pushing so contractions got easier and further apart and they were able to take a 10-20 minute nap before they felt the natural urge to push.

So remember that everyone’s body has a different timing for each and every thing that happens in her body during labor. So if things seem to slow down, don’t get discouraged. Remember you body knows when it needs a break in order to be 100% ready for the next part of labor. Labor is not a sprint, its a marathon. Conserve energy when you get the chance.

Eat Right and Exercise

Healthy Eating

The solution to good health is and has always been to eat right and exercise. The meaning of “eating right” differs depending on the latest diet trends. Although the fact that always remains the same is our need for real nutrients. Vitamins, minerals, portions, amino acids, and water.

Eat Real Foods

How do you the appropriate amount of nutrition in your diet? Eat real food. Eat meals made with real ingredients. Fresh fruits and vegetables, whole grain (and little of them), plant proteins (beans, nuts, legumes) more than diary or meat proteins. Plant fats (avocados, coconut, nuts…) more than dairy or meat fats. Plant based fats and protein will contain more vitamins, minerals and amino acids than your meat or dairy giving you a more rounded meal.

I’m not saying you need to go vegan or vegetarian when pregnant to have a safe delivery. For some that could be beneficial and for others that could be harmful. What you should consider is how much plant based foods you eat. The internet specialists say everyone should eat 30 different types of plants per week. Some say your plate should be 50% vegetables eat meal. I say continually reevaluate your diet constantly and consider how you can improve it.

Foods to avoid

Your doctor or society has a list of things you should not eat while pregnant. Foods like, deli meat, hot dogs, sushi, unripe or overripe fruit, high mercury fish, raw dairy. Most of the foods you should avoid when pregnant are listed because of the potential bacteria it could have. You might get sick and your baby could get sicker. So, with all your foods it is good to consider how clean, and well prepared you food is.

But don’t just consider what you should not be eating, focus on what your should eat. Diets and eating trends can be helpful as well as harmful. Lifestyle is key. Reevaluate your diet and, think of ways you can improve it and start working on healthy lifestyle habits.

The Brewers Diet

For more direct information on how to improve your diet I strongly suggest the Brewers Diet for Pregnancy. It is a very simple plan with suggestions and size servings for the minimum of the vitamins, minerals, proteins, fats and all that. It is easy to follow and shows you where and how to improve your daily diet for a healthier lifestyle.

Exercise

How much should you exercise? What exercise should you avoid? What exercises are best for pregnancy? These are all good questions but differ from person to person for the answer.

How much should you exercise?

This depends on how much you where exercising before you became pregnant. If you where going to the gym 3-5 times a week there is no need to change that habit. If you where not exercising at all, you should probably change that. Daily exercising is beneficial to your overall health, especially during pregnancy.

What Exercises should You avoid?

It will be safer to avoid heavy lifting and strenuous activity. If you are into weight lifting you can safely continue this as you body is already used to it. But be sure to talk to your doctor, midwife, trainer and listen to your own body for how to limit yourself for the safety of your baby.

When exercising when pregnant you should not over do it. Do not push yourself to hard. Give you body rest in between workouts. Our goal is to stay strong, limber and get our blood flowing. Goals such as lifting a certain amount or running a mile in a certain amount of time are secondary or even non existent when pregnant. You should also avoid high impact exercise or a lot of jumping.

What Exercises are best when pregnant?

Walking, Yoga/Pilates, low impact exercise that get your heart rate up without exhausting yourself. There are many programs and YouTube channels that specialize in prenatal exercises. I really like the workouts from Pregnancy and Postpartum TV on YouTube. I also do a lot of walking on my treadmill as well as around our neighborhood.

Squats, butterflies, pelvic rocking (cat and cow), tailor sitting, and Kegel exercise are beneficial exercises that will help you strengthen the muscles and ligaments that you will need to carry your baby comfortably and deliver a natural birth. Take 5-10 minutes each day to do them daily for best results.

When Is A Cesarean Necessary?

No matter how much you want a natural birth and want to avoid a cesarean birth they are truly sometimes necessary. I do believe the c-section birth are done to many times for unnecessary reasons but that doesn’t mean they are all together bad.

I cannot tell you when a c-section is absolutely needed and when its not, I am not a doctor. But I do know how hard it can be when you have been preparing for a natural birth and now the doctors are telling you its time for a c-section. You may struggle with trusting them, you may be a fighter for your rights in your own medical decisions but this is the life of your baby we are talking about. You want no regrets. What do you do?

Listen

First is to listen to the doctors reasons for the c-section. Ask questions to that help you understand fully why he is recommending it.

Ask

“How much time do I have to decide?” This question will help you understand if he believes its an emergency or the safest route. Ask for 10 minutes alone with your husband to process everything.

“Can you explain what needs to be done for the c-section” Depending on the situation you may be able to take small steps towards a c-section slowly. If you body relaxes its possible that the problem could be remedied. So getting an epidural (which you will need for a c-section) but then laboring for another 30 minutes or so might improve your labor and allow you to finish vaginally.

Ask for a second option, or call a trusted midwife, doula, or medical professional for advise. They too will not be able to tell you what to do but might be able to explain the situation in a way you better understand or give you helpful questions to ask your doctor.

Alternative Options

Discuss alternatives options based off of your Veneration of Complications list that you have gone through. Seeking out options and understanding the doctors reason for why or why these options will not help in your situation will help you feel more confident in your decision.

Express Your Feelings

Tell your husband, doula, nurses, doctor all your concerns and how you feel. Express your desires and help them understand your thoughts so they can better help you. If you feel like you are unheard you will likely have regrets about not speaking up. So speak up and tell them how you are feeling.

Its okay to be afraid, tell them. Its okay to grieve the natural birth experience you wanted and while knowing in order to save your baby’s life you can’t have it. Its okay to feel confused, tell them. Its okay to feel anxious, tell them.

Remember

When plans don’t go the way you wanted, you can still trust in the Lord. He is good. Give thanks to the Lord.

When going through a c-section after going through most of your labor you can be encouraged that your labor and all the contractions you went though prepared your baby for delivery and your own body for postpartum. Messages throughout your body where sent preparing you and baby for birth. Having a c-section without ever going into labor will be harder on you and baby as your body was not prepared. Labor cues your milk supply, immunities, proper postpartum hormones and contractions for after birth. Your labor was not in vain. Give thanks to the Lord.

How To Avoid a Cesarean

You can avoid a cesarean birth and get the natural birth you want.

Prepare yourself mentally for a natural birth. Commit to the hardship of a natural labor remember its benefits. Practice relaxation and breathing techniques for an easier labor.

Prepare yourself with natural options for variations of complications.

Eat healthy throughout your pregnancy giving you and baby low risk of gestational diabetes, cholestasis and other complications derived from lack of nutrition.

Exercise to strengthen your body to be able to carry your baby when your 9 months pregnant and deliver your baby with the endurance you built up through your workouts.

Pray. Trust in the Lord and seek His righteousness over our own thoughts and desires. Pray for a safe and healthy delivery and that if that not be his will that your life would still glorify him no matter what hardships come your way.

Learn more about relaxation in Natural Labor

Learn more about the different stages of Labor

Learn More about Natural Breech births

The post How to Avoid and Prepare for Complications in Natural Birth appeared first on Embracing The Home.

Table of Contents

• Your Husband Helping You Relax in Labor
• Ways of Handling Pain In Labor
• Massage Techniques For Labor
• Breathing Techniques For Labor
• Mental and Emotional Relaxation in Labor
• Have a Birth Plan

Your Husband Helping You Relax In Labor

Your husbands rule in the delivery room is to be your support and advocate. As your support he is to help you relax and remind you of the truths you know. You can do this, he is here to help you and guide you. If he is going to be able to do his job rightly you are going to have to communicate with him. Before your in labor, talk about how you like to relax and what is helpful and not helpful.

Practice, with your husband, your relaxation techniques. Ask him to massage you often and teach him what feel good and what doesn’t. Practice breathing techniques and explain what each type of breath is for. That way, in labor he can remind you to breath correctly.

As your advocate he is going to need to know what you want and what you don’t want. If he doesn’t know the little details of your desired birth experience he will not be able to help you communicate those things to the nurses and doctors.

If you are wanting a natural birth with no epidural you husband needs to know this and why. The two of you need to talk about when pain medication is allowed, if at all. If there is a emergency the two of you need to be on the same page as to what you want to do in those emergency situations.

What determines and emergency to you? Does breech mean an emergency? Are you opposed to someone reaching there hands up inside you to help baby out? Or is a c-section your only option? Conversations like this will help prepare your husband to be your best advocate.

Ways of Handling Pain In Labor

Before you can practice your relaxation techniques its important to know what you own first response is to handling pain. You might already know what some of your bad habits are or you might know exactly what works for you. Either way, go through this list and examine how you have handled pain in the past. Talk about this with your husband so he can help you handle the pain the correct way.

Massage Techniques for Labor

Massages are a great help during labor. The biggest problem is husbands don’t always know how to massage well. This is okay, here I will give a few simple instructions for you husband to follow.

The Stroking Technique

The stroking technique is simple slow stocking with either the palm of your hand or finger/fingernails. This can be very gentle or as much pressure as you like can be applied. Move down ward in sections of the body 3x each section. You can do the whole body like this or stick to just the arms or just the legs, whatever helps you relax.

The goal is to relax your whole body all at once. Pay close attention to your jaw, it tends to be the last thing we relax.

Move downward from

• head to neck 3x
• neck to shoulders 3x
• (right arm than left arm, or both at the same time)
• shoulders to elbow 3x
• elbow to wrist 3x
• wrist to fingers tips 3x
• (right side then left side, or both at the same time)
• shoulder to mid back 3x
• mid back to lower back 3x
• (right leg then left leg, or both at the same time)
• lower back to knee 3x
• knee to ankle 3x
• ankle to toes 3x

Repeat from top or go back up the opposite way still stroking downwards.

Local Massage Technique in Labor

Local massage is a focus on one part of the body at a time. When focusing on a single part of the body, like the foot or hand or hips, we want a bit more than just stroking. To give a local massage we will use our thumbs moving in small circles with lots of pressure.

The lower back and hips are typically the most needed place to massage during labor.

Take both hands to the hips with your thumbs on either side of the spine. Start moving you thumbs in small circles working you way to the sides of the hips.

You can apply this same massage technique on other parts of the body, the hands, feet, shoulders, neck, etc.

Practicing Massage

Once or twice a week, especially towards the end of your pregnancy, practice your relaxing with a massage. You can put on a movie/show/youtube/music/podcast that your husband likes (as long as he’s not too distracted and stops the massage). Both of you need to be comfortable. Get some lotion, coconut oil, or aloe vera for the massage.

Remember that the best way to show someone how to massage you is to massage them.

Start with the stroking technique and go through the whole body. Then focus on stroking the back and hips. Practice as if you are in labor. You can take a stop watch or timer, set it for 1-2 minutes. When it goes off pretend that is when you are feeling a contraction. When the contraction peaks you will most likely want more pressure on your low, lower back. Use the word “Pressure” to cue your husband to squeeze your hips. With the palm of his hands or his thumbs on either side of the spine (not on the spine) push down and out with lots of pressure. When the contraction is over he can go back to stroking your back.

Don’t forget to practicing your breathing with your massages

This is defiantly not the only way to massage but we are not looking to perfect our husbands massage techniques but to give him direction on how to help you relax during labor.

Breathing Techniques In Labor

Deep Abdominal Breathing

To relax during labor we must learn to breath properly. The correct breathing is no big secret. It is slow, deep, abdominal breaths. In through your nose and out through your mouth.

What I mean by ‘abdominal’ is that you fill your belly with air rather than your chest. If you chest gets tight you are doing it wrong. Relax your chest and fill your ribs and belly with air. Practice, breath In-2-3-4 out-2-3-4-5-6. Relax.

This type of breathing is the foundation to all your breathing during you labor. When a contraction begins focus on your breathing as you relax. At the peak, when its the most painful breath out. You might find yourself holding your breath at times and that is okay, but don’t hold for long. Do you best to breath out, through your mouth.

How to Breath when pushing

When it comes time to push our breathing will change just a little. You will still breath deeply and slowly but you might feel the need to hold your breath and bear down when you feel the urge to push. You can practice by counting In-2-3-4 Hold-2-3-4- Out-2-3-4-5-6. (don’t actually push when practicing)

You don’t have hold your breath if you don’t feel the need. Remember, don’t hold your breath for longer than you feel comfortable and don’t hold your breath or push if you don’t feel the natural urge.

How to slow down the natural urge to push with breathing

You might have heard many stories about nurses or doctors saying “don’t push” and the mom is like “ha! yeah right, I can’t control this!” That is the natural urge to push, you can’t help it. Or can you?

To slow down the natural urge to push you can breath quick, short breaths, not allowing yourself to bear down and push. You can picture these breaths as blowing out a candle many times, or like a dog panting. Quick, short, out-out-out-out-.

This may not stop the urge to push completely but it does help slow things down. Believe me, without this breathing technique I would have had baby number 3 in the car.

This quick breathing should only be done when you feel the urge to push but its not time yet. Don’t breath like this if you are not contracting or pushing. Deep, slow in and out breaths are best in order to relax in labor.

Reasons why you might be told to stop or slow down when pushing is if you have an anterior cervical lip, pushing against this could cause swelling and cause a painful, slow delivery. Another reason might be that the chord is wrap out the neck and the doctor whats to get it off before you push the rest of the baby out. Or maybe, like me, your babies fly out and you need to breath like this the whole time you push to avoid tearing. There are all sorts of reasons so if you are told to slow down or stop pushing, breath out-out-out-out-.

Mental and Emotional Relaxation in Labor

What we think about effects our psychical body. We think about food and we are suddenly hungry… we think about the most humiliating time in our life and we are sweating and feel sick. When we think about lovely, beautiful, sweet things we often relax and get dreamy.

The thoughts that you have during labor will effect your relaxation. If we are continually thinking “this is too hard” we are going to be emotionally discouraged and physically tired. So, when the thoughts of “I can’t do this”, “this is not what I was expecting”, “I want this to be done already” appear we need to have a plan.

Redirection Your Thoughts

How can you direct your thoughts to give you energy and encouragement? Some people like to listen to praise music or lullabies getting them excited about your baby. Other people like to picture or remember their favorite place or experience they once had. Some people just need to have a blank-like mind.

A blank mind is rarely possible. What you can do is picture colors, numbers, shapes, or things like that. Start by naming a random color in your head and picture it. Then name a new color and let it take over the other color. Choose a new color, number, shape or whatever category you want with each breath you take in to clear your mind.

If you need help with this, ask you husband to name the colors, animals, places for you. Practice at home. Have him pay attention to your breathing and name something new each time you breath in. Your cue phase can be “distract me with colors”, or whatever category you want.

Relaxing Through Changes of Emotions

You may feel a lot of different emotions during labor and that is normal. Especially during Transition, its a very emotional time for some. You will be excited, happy, nervous, fearful, confident, self-doubting, empowered, maybe even angry, very sad or even depressed at times.

Our thoughts again are what is going to help us relax in labor during these intense emotions. Remember this important fact of life, your emotions and feelings don’t control you thoughts and decisions.

When we, for no reason, feel sad we don’t need to then think about sad things. Catch yourself and remind yourself that although you feel sad you are excited about this new baby. Although you feel anger you really love your husband and are thankful for him and the nurses. Although you feel like you can’t do this you really can. You have people here to help you.

You don’t have to try and change the way your feel in that moment but give yourself peace by thinking on things that are true. Do not base your all thought off of how you feel, but instead let your thoughts determine how you feel.

Have a Birth Plan

A birth plan is a great way to have something for you, your husband, nurses, midwife, doula, sister, mom whoever is in the labor and delivery room with you to reference. Having a plan can help you relax in labor because a lot of the decisions are already made and communicated.

Having a plan for emergency situations is also a very good idea. Writing on your birth plan what blood type your are, any allergies to medications, procedures you want to avoid if at all possible. Alternative methods named on your birth plan so they can be discussed with your doctor before hand.

Talking about these things with your husband and doctors ahead of time will help you to relax in labor knowing you are all on the same page.

If you have read thus far you are well on your way to a successful natural birth. By practicing and planing these relaxation methods and techniques you be well prepare. Be confident, be brave, you can do this.

The post How to Relax in Labor Naturally appeared first on Embracing The Home.

• Pre-Labor
• Early First Stage Labor
• Active First Stage Labor
• Transition
• Second Stage Labor
• Post-Labor

Here I want you to understand these different stages of labor by knowing what happens during each stage, the type of contractions and sensations you will feel, as well as some of the emotional and behavioral signs during each stage of labor. I will also explain the Natural Alignment Plateau (NAP), how labor is not always perfectly consistent.

Pre-Labor

What happens in Pre-Labor

Towards the end of your pregnancy you will experience some more changes within your body. Some are noticeable and some are not. Most common is Braxton-Hicks contractions, but there is more.

Your body will start producing hormones such as Relaxin and Hyaluronidase. You will start to produce Colostrum and immunities that you baby will need and receive through nursing. You blood volume will increase by 40-50%. The cervix will also began to soften and you will loose the mucous plug.

Contractions and Sensations during Pre-Labor

Braxton-Hicks

The feeling of Braxton-Hicks is a little different for everyone. Some describe it as feeling like menstrual cramps while others describe it as a tight hard feeling around their stomach and uterus. They are typically not painful but can be very uncomfortable. I find it best to remember to smile each time I feel them. Remembering my body is amazing and giving birth, although painful, is beautiful and something to look forward to.

Note: I’m 30 weeks pregnant and was having some very uncomfortable consistent Braxton-Hicks, I was asked by my sister “are you dehydrated?”. Yes, I was. Water and electrolytes (and a nap) calmed everything down.

With Braxton-Hicks there is no rhythm or consistent timing with them at all. They come and go and can be short or long.

Braxton-Hicks are sometimes called practice contractions or false labor. It true that they are not labor contraction but they are preparing you for labor. These practice contractions are conditioning or warming up and strengthening your muscles for the real workout. Braxton-Hicks also help with effacement, the thinning of the cervix before dilating.

Relaxin and Hyaluronidase

These two hormones will start to increase naturally in your body as you get closer to giving birth. Relaxin will help soften your joints and ligaments towards the end of your pregnancy. You might feel some hip or pelvic pain, due to slipping of joints. It can be uncomfortable but you can smile at this as well knowing while you push out your baby your joints and ligaments will be able to stretch accordingly.

If you have joint or hip pain try some easy stretches and lots of little movement to help keep everything aligned. If needed you can also receive chiropractic care or massage therapy.

Hyaluronidase is a natural enzyme that helps soften the cervix. You will not likely notice this happening but be glad that it is. Dilation and effacement is depended on it.

Colostrum

Colostrum is the first milk you will produce for baby. It is high in protein, antibodies, vitamins and minerals all designed to give your baby the best nutrients to develop a strong immune system right away.

You will start to produce colostrum towards the end of your pregnancy as the rest of your body gets ready for labor you will also be getting ready to feed and provide everything your baby needs through your milk. Amazing! You may notice some tenderness, some colostrum discharge or a fuller shape in your breast as you near the end of your pregnancy.

Emotional Signs and Behavior During Pre-Labor

Those last few weeks of pregnancy can an emotional roller coaster! You are so excited yet so tired. Ready for whats next, yet not able to cause anything to happen. Anxious, excited, eager, while nesting.

Take your time to relax and enjoy the time. Also, give yourself plenty of little things to do and look forward to doing the next day to distract yourself. Go on walks, get your hair cut and nails done. Wash all those little baby clothes and fold each one with a prayer. Take you time to do things and have things to do.

Early First Stage Labor

What happens in Early First Stage Labor

It begins. This is it, although most of the time you still are not sure its truly happening. You will start to experience labor contractions. If you haven’t loosed you mucus plug you will now, possibly have some bloody show, and you may experience diarrhea. You will begin to dilate and you cervix will thin with effacement.

It is possible for you water to brake during any stage of Labor. For my first my water broke 45 minutes before I started experiencing any contractions. It was my first sign of Labor starting. With my second child my water broke with first (out of a total of two) pushes.

Contractions and Sensations during Early First Stage Labor

Contractions during early first stage labor are generally 10 or more minutes apart. They can range between 30-60 seconds long. They can feel a lot like strong Braxton-Hicks but the difference will be that they don’t go away with a change of activity or position. Sometimes it will be hard to tell if its true labor or false labor.

As the contractions get a little stronger you may also feel some cramping or pressure with your contractions. Moving around, walking will typically feels good. The more your move around gently, like walking, the more relaxed your muscles and ligaments will be. Tight muscles and ligaments will cause more pain. Walking also helps open up the pelvis, letting baby move down with ease.

You may get hungry or very thirsty, eating and drinking is important to remember during this stage. Later you may loose your appetite and you need the energy.

False Labor

I had false labor with my 3rd child. For 8 hours I experienced contractions that ranged from 10 eventually to 3 minutes apart. They were never very strong but were consistent. I went to the hospital and within a few minutes of being monitored they stopped. The nurse was very nice. Confirmed to me that I was having contractions, she saw them on the monitor. The day before at an appointment I was checked and was dilated at a 4. When the nurse check me after my 8 hours of contractions I was still at a 4.

These contractions were not true labor but paved the way so that 5 days later my body was so ready, my true labor was less than 2 hours. I almost gave birth in the car. Its a great story for another time.

My experience with false labor is that felt a lot like early stage labor but then stopped. The contractions did get stronger or harder as they got closer together.

Emotional Signs and Behavior During Early First Stage Labor

When in early labor you will be guessing, “is this it?”, “is this true labor or false?”. You may feel anxious, unsure, excited and nervous. You may be unsure if you should start keeping track of contractions.

Active First Stage Labor

What Happens in Active Labor

In first stage active labor you will dilate to about 6 or 7 centimeters. Effacement will also continue to progress. Contractions will be consistent typically around 5 minutes apart and 60 seconds long. They will become more powerful. You might become very thirsty, and loose your appetite. If you are hungry, eat.

You will also loose your sense of modesty. Nothing crazy, you just wont care. You will make yourself comfortable.

You baby will be dropping in ‘station’. ‘Station’ is how they measure how low you baby has dropped according to your pelvic ischial spine.

Contractions and Sensations During Active Labor

Contractions will become very close during active labor. The will be powerful, lasting about 60 seconds and around 5 minutes apart. You may be able to talk and move around during contraction but it will get a lot harder to do so.

You will feel more pressure on your bladder during contractions and might have to pee a little with each contraction. A lot of women may find themselves wanting to sit on the toilet or be in the shower during this stage.

You may also want to feel counter pressure on your lower back, feet, or shoulders or even your cervix. With my second birth my husband spent a lot of time massaging my feet and with each contraction he would squeeze them or push on my heel. It felt like relief. As the contraction got stronger I felt more out of control. The counter pressure was grounding and I gained my control and ability to relax through the pain.

Emotional Signs and Behavior During Active Labor

You will become more focused. Less talkative. You will not want to be disturbed but will be focused on what is happening inside your body rather than what going on in the room around you.

You may want music or some sort of background noise for relaxation. For some that is too much and you will want perfect silence.

You might still want to move or walk around but it will be slow and deliberate movements. A birthing ball is very helpful for that little but needed movement. Or, you may want to lie down very still as if you were sleeping. Resting and conserving your energy. You do not now how long your labor will be so conserve your energy physically and mentally.

The Natural Alignment Plateau (NAP)

Although this is typically not a “Stage” of labor it is very important to know and remember. The natural alignment plateau simply put, is that, labor does not always progress consistently.

For example, you may get checked to see how far you are dilated. The Dr/nurse says you are at a 4. After an hour you are now at a 5! So in your mind you may think “I’m dilating 1 cm every hour, I have 5 hours left.” NO, it may take 3 hours to get to a 6, or 30 minutes.

Depending on how soft the cervix is, the physical alignment of the baby in the birthing canal, your hormones, if you muscles need a break (they will take the break they need), production of immunities for baby. All these things can speed up or slow down contraction and labor.

Some people have even taken naps after they have gone through transition. There body needed a rest before they began pushing so contractions got easier and further apart and they were able to take a 10-20 minute nap before they felt the natural urge to push.

So remember that everyone’s body has a different timing for each and every thing that happens in her body during labor. So if things seem to slow down, don’t get discouraged. Remember you body knows when it needs a break in order to be 100% ready for the next part of labor. Labor is not a sprint, its a marathon. Conserve energy when you get the chance.

Transition

What Happens in Transition

Transition is an intense time between first stage labor and second stage labor. You will typically dilate from about an 8 to 10 very quickly during this stage. Transition is typically the hardest part of labor, pushing is not easy task, but with transition comes self-doubt and confusion. Remember, transition is the beginning of the end. Your baby will be here soon!

Contractions and Sensations Transition

Contractions are close together and long, 60-90 seconds. The can are often back to back giving you no rest in between. You may feel the baby moving down low into the pelvic with a lot of pressure.

Sweating, vomiting, hot and cold, nausea are all very common during this time. If your water has not broken it is likely to at this time.

Emotional Signs and Behavior Transition

This stage is the most emotional. You may experience self doubt, a feeling of giving up and surrender. This is the time most women ask for pain medication. This is also often the time the nurses will tell you an epidural is out of the question, its too late. If that is the case don’t be mad, be encouraged its almost over. You can do it!

Due to all the intense sensations you may experience a lot of emotional response that you don’t understand. You may experience panic, quick changes of mood, anger, laughter, sadness all within moments of each other.

Funny Story: I was walking in a park down the street from the hospital while in labor with my 4th. As we were headed back to the car to go to the hospital we were passing by lots of little kids practicing soccer. I started going through transition crying hysterically, barely able to walk and then the cry turned into laughing like a mad women! I was very loud and probably scared lots of children but I didn’t look back just got into the car and drove away.

The good news is that transition does not last long. It is normally between 10-30 minutes. Remember transition is a normal part of labor. You may be feeling out of control but that does not mean there is anything wrong. You may feel fear but you fear is not based on facts. Let others know how what you are feeling so they can help reassure you that everything is okay. Believe them and surrender. Let your body relax, cry and remember you get to hold your baby soon.

Second Stage Labor

What Happens in Second Stage Labor

Second stage labor means it just about over. This stage can still be as short as 15 minutes to around 4 hours. You will feel a calmness (after the storm of transition) and a determination. This is the stage that you will feel a natural urge to push with your contractions. You may have some bloody discharge. If you water has not broken it will.

In second stage labor you might feel everything slow down. Contractions might calm down a lot for a while in order to rest your muscles. After going through transitions this might seem wrong, like your taking a step back. You might feel the need to move along, lets get this done! Remember NAP. You are not taking a step back, your body is just preparing for the next big thing at the right time.

Contractions and Sensations During Second Stage Labor

Unless you body decides to take a break contractions typically get stronger. With your contractions you will feel a pressure so strong it will make you push naturally. When this starts do not push anymore than your body naturally pushes. Conserve your energy and let you body determine how strong and how long to push. Do not push if you do not feel a contraction. You might not feel the urge to push at every contraction. If you don’t feel it, don’t push. Conserve your energy. Relax.

When you baby is crowning, and you cervix is at its widest (13-14cm) you will feel a burning sensation we call “The Ring of Fire”. This feeling is typically for only a few moments. Once you push the head out it will go away like it was never there. Then the most satisfying feeling of release as the baby comes out. This is my favorite part! The feeling out the baby sliding out with so much release of pressure and pain bring my so much joy!

Emotional Signs and Behavior During Second Stage Labor

At this point in labor, modesty is gone. You will not care or even notice how much of you is exposed or covered. Often you will experience a feeling of determination. After the self-doubt of transition you will feel like new person. You will know you can do this and sometimes get a second wind. You might be more talkative and alert during this stage or you might concentrate inwardly with an intense focus.

But don’t forget or be discouraged if you feel so tired you take a nap in between contractions. This does not mean you are regressing, this is still progress. Remember NAP.

Post Labor – Third Stage of Labor

What Happens Post Labor

Your baby is born! You are done! Well… almost. Post Labor is the last stage of labor. This is different from postpartum, which is a whole other article.

In post labor you will continue to experience contractions. You still need to push out the placenta. This is so much easier than all your other labor.

The nurses or midwife will come and push on your belly, feeling the uterus. This can be very painful and uncomfortable. They want to feel the uterus and make sure it continues to contract to reduce the risk of hemorrhaging. As it contracts it will help slow down your bleeding so you don’t loose too much blood too quickly.

Contractions and Sensations During Post Labor

Typically the contraction are not as bad as they just where. I personally have barely notice them in comparison to what I just went through with pushing and transition. Others say they were horrible and unexpected. Often Dr’s will give Pitocin (oxytocin) after you deliver to make sure you continue to contract and don’t hemorrhage. Pitocin induces contractions and can cause them to be more painful than necessary. It is sometimes needed but often can be avoidable.

Try to nurse your baby right away. I always try to get my babies latched before as soon as I’m holding them. When you start to nurse you will release your own natural oxytocin that will help with contractions and slowing down bleeding.

By nursing right away you will also be giving you newborn the natural antibodies with the colostrum that you just made. This gives your baby the needed nutrients it needs to protect its self from all the new elements it will be coming into contact with as they enter our world.

Emotional Signs and Behavior During Post Labor

Other sensation and behaviors you may feel after birth is sweating, shaking or shivering, lots of adrenaline. You might also feel dizzy or nauseous due to the loss of blood. Let people take care of you and relax. You body needs rest, so rest and relax.

A feeling of relief along with so many other emotions as you get to see and hold your new born baby. The best thing to do is stay warm, drink water and juice or electrolytes. Eat if hungry. Relax and enjoy your new born baby!

The post The Stages of Labor Explained. What you need to know about Natural Birth. appeared first on Embracing The Home.