Holistic Approaches to Prenatal Care: Preparing for a Natural Birth

The Journey to a Natural Birth

Welcome, future mamas and papas, to the wild, wonderful world of holistic prenatal care! If you're dreaming of a serene, empowered birthing experience that aligns with more a more holistic approach, you're in the right place. Preparing for a natural birth is like gearing up for the most amazing marathon of your life—minus the medals, but with way more adorable rewards. Of course, no two birthing experiences are the same and you can't know exactly what you're going to get until the day comes - But I at least wanted to share some tips, tricks, and techniques to ensure your journey to a natural birth is as smooth and joyful as possible. So, grab a cup of herbal tea, put your feet up, and let's dive into the beautiful chaos of preparing for a natural birth.

Nourish Your Body, Nurture Your Baby

When it comes to preparing for a natural birth, what you put into your body is just as important as what you do with it. Think of your body as a temple (or a luxury eco-resort), and your baby as the VIP. You want to provide the best possible service, right? Focus on a diet rich in whole, organic foods—think colorful fruits and veggies, lean proteins, whole grains, and plenty of water. Try your best to say goodbye to processed foods and food high in sugar content, to do your best to ensure optimal nourishment for you and your growing baby! (Dates have been my FAVORITE snack and they help satisfy my sweet tooth amongst other major benefits for birth and baby.)

Remember, you’re not just eating for two—you’re building the foundation for a healthy baby and a smoother birthing process. Incorporate plenty of folate, iron, calcium, and omega-3 fatty acids. Don’t forget those prenatal vitamins! They’re like your nutritional sidekick, ensuring you get everything you need even on those days when a kale smoothie just isn’t happening.

Especially as I'm nearing 35 weeks with my second baby boy, Valor, my top supplements have been pre+probiotics (for not only MY gut-health, but to help develop and strengthen Valor's microbiome and immunity, as well), Omega-3's (EPA and DHA for brain and eye development, healthy birth weight and reducing allergy risk), and extra folate/amino acids (for continued brain development, healthy red blood cells and promotion of strong neural tube connection).

Exercise: The Fun Kind

Exercise might not be the first thing on your mind when you're carrying a small human inside you, but trust me, it’s crucial. Movement/exercise helps to prepare your body for the physical demands of labor. Think of it as training for that big marathon I mentioned earlier.

Prenatal yoga is a fantastic option. It’s gentle, relaxing, and focuses on flexibility and breathing—two things you’ll be very grateful for during labor. However, I personally wouldn't try to tackle some of the more wild moves, like Astavakrasana or Ear to Knee poses (especially since our center of gravity isn't the same with our large and in charge bellies 🤭) Swimming is another great choice; it’s low-impact and makes you feel weightless (a nice break when you’re feeling more like a beached whale than a glowing goddess). Walking is simple but effective, and it’s a great way to clear your mind and connect with nature.

As you're nearing the end of your pregnancy, however, I understand movement like this sounds impossible to do all the time (especially if you're having a summer baby, like us) so our exercise ball has been a blessing for me to get good hip movement and open up the pelvis, with very minimal effort or having to go out in the 10,000 degree heat that Georgia likes to offer this time of year.) Overall, remember to listen to your body and not overdo it. The goal is to stay active and prepare your body for labor, not to set any world records.

Mind Over Matter: Meditation and Relaxation Techniques

One of the most powerful tools in preparing for a natural birth is mastering the mind-body connection. Stress and anxiety can be major roadblocks, so it’s essential to find ways to relax and stay calm. When my first son, Atlas, was born, I truly went into a meditative state and didn't focus on anything or anyone around me for majority of the time. I was in a true "zone" and focused on not feeling fearful, taking deep breaths/moans, and trusting my body and baby. It sounds wild, but my primary thought while I was in labor with Atlas was the monk, Thich Quang Duc, that burned himself in protest in 1963 and didn't make a single sound or movement until he passed away after the fire consumed him. I thought: "If he can go through that, imagine the MENTAL STRENGTH he had. If he can do THAT, I can have a baby." Labor and birth truly is 90% mind over matter. It's also imperative to remember that fear creates tension in the body and inhibits our ability to relax, thus making the body more tense and contractions even more painful.

Meditation can be as simple as finding a quiet spot, closing your eyes, and focusing on your breath. Guided meditations specifically designed for pregnancy can be incredibly helpful. There are also hypnobirthing techniques that use visualization and deep relaxation to reduce pain and anxiety during labor - This is a technique I am testing more this pregnancy and I love pairing it with tonal frequencies, such as 432 Hz.

Breathing exercises are another key component. Practicing deep, rhythmic breathing can help manage pain and keep you centered during labor. Try inhaling deeply through your nose, letting your belly expand, then exhaling slowly through your mouth. It’s amazing what a little oxygen can do for your mood and your muscles.

Alternative Therapies: Acupuncture, Chiropractic Care, and More

When it comes to preparing for a natural birth, sometimes it’s the alternative therapies that can make all the difference. Acupuncture, for instance, has been used for centuries to promote relaxation, reduce pain, and even induce labor. It involves inserting tiny needles into specific points on the body to balance your energy and improve overall health.

Chiropractic care is another fantastic option and the one I have done during this pregnancy, at least 1x/week. Proper alignment of the spine and pelvis can make a huge difference in how you feel during pregnancy and how smoothly your labor goes. A chiropractor trained in prenatal care can help ensure everything is in the right place, reducing discomfort and potentially shortening labor. Prenatal/pediatric care chiropractors can also "adjust" your baby after birth! (no, they aren't doing the same bone-cracking adjustments adults are getting - it's a MUCH different, gentler approach with babies.) If you think about the position that baby has been in in your belly for months and what their body goes through during birth, it makes sense as to why they would benefit from a chiropractor!

Lastly, don’t forget about massage therapy! Prenatal massages can relieve aches and pains, reduce stress, and improve circulation. Plus, it’s a great excuse to pamper yourself. If you're not comfortable with a body massage while pregnant, I have looked into going to a head spa, where they focus only on...you guessed it... the head - Offering various hair health and scalp benefits, along with optimal relaxation. I don't know about you, but it's my all time favorite area to be massaged and plus, that water sprayer head piece looks AH-mazing!)

Building Your Support Team

No marathon is complete without a support team cheering you on, and preparing for a natural birth is no different. Surround yourself with people who support your birthing plan and make you feel empowered.

A midwife or doula can be invaluable. They bring a wealth of knowledge and experience to help you navigate the ups and downs of pregnancy and labor. They provide emotional support, practical advice, and hands-on help during labor. A doula, in particular, can be a calming presence, offering comfort and encouragement when you need it most. I know our midwife has been a wonderful gift to have on call anytime and she's there to offer comfort, support and help with anything we made need pre, during and post delivery!

Of course, don’t forget your partner or birth companion. Their support and involvement can make a huge difference. Make sure they’re on board with your plan and know how to assist you during labor. Attending birthing classes together can be a great way to prepare.

Embrace the Journey

Preparing for a natural birth is an incredible journey, filled with opportunities to connect with your body, your baby, and the amazing power of nature. By nourishing your body, staying active, practicing relaxation techniques, exploring alternative therapies, and building a supportive team, you’re setting yourself up for a positive, empowering birthing experience.

Remember, every birth is unique, and things don’t always go as planned. The most important thing is to stay flexible, trust your body, and embrace the journey. Whether your birth goes exactly as you envisioned or takes an unexpected turn, you are strong, capable, and doing an amazing job. Here’s to a beautiful, natural birth and the start of an incredible adventure. Cheers to you, future mama!