Kegels, small internal contractions of the pelvic muscles, can help your body with the pushing stage of labor and also reduce the risk of hemorrhoids in the weeks after childbirth. You can do kegels virtually anywhere. Simply contract the muscles around your vagina, as you would when holding in urine, then hold for four seconds and release. Repeat this 10 times. Three or four sets, done about three times a day, is ideal. [2] X Research source The pelvic tilt, also known as the angry cat, can strengthen abdominal muscles and reduce back pain during pregnancy. Get on your hands and knees, keeping your arms straight without locking your elbows. Tighten your abdominal muscles when breathing in and move your buttocks below your back. Relax your back when you breathe out and repeat at your own pace. Move in time to the rhythm of your breath. [3] X Research source Squatting helps open your pelvis, important for labor. Stand with a chair facing your back and, using the chair for support, contract abdominal muscles, lift your chest, and relax your shoulders. Lower your tailbone to the floor, as if you were going to sit down on the chair, and then rise again to the standing position. [4] X Research source
The adage that you’re eating for two is false as your caloric intake does not double. However, you should increase the amount of calories you’re eating as your pregnancy progresses. In general, a woman with a BMI between 18. 5 and 25. 9 should gain between 25 to 35 pounds during pregnancy. A woman with a BMI higher than this should only gain 15 to 25 pounds. Discuss how much weight you should gain with your doctor and know how much you should increase your caloric intake to achieve this goal. [6] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source If you are pregnant with twins or multiples, you will probably need to gain more weight; discuss this with your doctor.
Be careful with fats. Stick to heart-healthy fats found in avocados, nuts, and olive oil. [8] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Fruits and veggies high in vitamin C, vitamin A, iron, and folate are especially good for pregnant women. Try apples, oranges, green beans, spinach, sweet potatoes, pineapple, mangoes, and squash. Zinc is particularly important during pregnancy as its vital in cell development. Chicken, turkey, ham, shrimp, dairy products, beans, and peanut butter are all great sources of zinc. Eating fish can also be a great source of protein, but you should avoid fish that may have high mercury levels, such as swordfish, king mackerel, tilefish, and shark. [9] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
There will be continual breaks between contractions throughout labor. Take advantage of such respites, especially during early labor when contractions themselves are gentler. [11] X Research source If possible, sleep between contractions. Practice deep breathing and other relaxation techniques. Have reading and viewing material on-hand so there’s something present to distract you and help you relax during the process. [12] X Research source
If you ever have questions, or even just feel frustrated about your pregnancy seeming to take so long, talk to your doctor or midwife. These professionals are used to the concerns and questions pregnant women have and are happy to talk with you about them.
Walking can also help build muscle and increase physical fitness, making labor faster and less painful. Slow, gentle walking is ideal. Do not go too far or push yourself too hard physically in the late stages of labor. An easy stroll around the block is probably adequate.
Penetration can stimulate your body to release prostaglandins, a hormone that helps dilate the cervix, prepping your body for delivery. Stimulation of the breasts and nipples or orgasm can also trigger the release of oxytocin, which may trigger contractions. [15] X Trustworthy Source American Academy of Family Physicians Organization devoted to improving the health of patients, families, and communities Go to source Remember, sex is only safe if your water has not broken yet. Once your water breaks, sex could lead to an infection that could complicate labor and delivery.
Moving is a great way to help you cope with the pain of labor. Walking, shifting in bed, and standing up keep your body rested and refreshed and help save energy for the final pushes. Movement also wiggles the baby around, helping it move towards your pelvis and ultimately push through your birth canal.
Make sure the water completely covers your stomach and breasts as this will provide the most pain relief. Contractions are less painful for many women in water and often the soothing sensation of being in a tub helps women relax and rest in between contractions. Water also makes it makes it easier for you to move around and change positions. As stated, movement during labor helps it progress.
Many doctors do not recommend eating during labor due to the risks associated with food being in the digestive track if emergency anesthesia is needed. Ask your doctor about their policies beforehand and, if eating is not allowed, have a light snack before leaving for the hospital. You may also find that a clear liquid diet, involving a warm broth or jello, is helpful. Most hospitals will allow laboring patients to consume clear liquids. Labor is shorter when you snack during the process. Women allowed to eat during labor had labor times of 45 to 90 minutes less of those who did not. Laboring is difficult and requires fuel in the form of foods and liquids especially during the final pushes. Stick to bland but filling foods, like toasts with jam, plain pasta, applesauce, and jell-o. As for liquids, go for clear broth, water, and ice chips. These foods are easy to digest and tend not to increase nausea or stomach discomfort.
Castor oil. Castor oil is one of the oldest recommendations when it comes to starting labor naturally, but there is no evidence that it works, and it can make you very sick. The American Association of Family Physicians does not recommend that you use castor oil to induce labor. [18] X Trustworthy Source American Academy of Family Physicians Organization devoted to improving the health of patients, families, and communities Go to source Herbal supplements. These commonly include evening primrose oil, black or blue cohosh, red raspberry leaves, and black haw. They do not have much evidence to support their use, and herbal remedies may interfere with other medical conditions or medications you’re taking. [19] X Trustworthy Source American Academy of Family Physicians Organization devoted to improving the health of patients, families, and communities Go to source Acupuncture. Acupuncture is not supported as an effective way to induce or progress labor. [20] X Trustworthy Source American Academy of Family Physicians Organization devoted to improving the health of patients, families, and communities Go to source
You will move your bottom to the edge of the hospital bed. Your doctor will examine you using a gloved hand. If necessary, she will use medical instruments to scratch the membrane around your baby until water flows out. [22] X Research source The procedure is not painful but can be uncomfortable. Contractions will become much stronger and quicker after your water is broken. [23] X Research source
Pitocin, an artificial form of natural hormones released during labor, will be used in your hormone drip. [25] X Research source Your baby must be monitored more closely during this process as pitocin can cause very strong, very frequent contractions that can distress the baby. [26] X Research source An epidural may be administered before the hormone drip is put in place. You may need pain medication due to the increased intensity of labor, although plenty of women also give natural childbirth using pitocin. [27] X Research source
Synthetic hormones that stimulate cervix dilation can be taken orally or placed inside the vagina. [29] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source The cervix can be dilated manually with balloon-shaped medical catheters, which is why this is sometimes referred to as the “balloon method. “[30] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source As with most methods of medical induction, your baby’s heart rate and vital signs will be monitored more closely afterwards to assure there are no complications. [31] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
If you’re two weeks past your due date, the doctor might be concerned about the baby getting bigger. This makes delivery more difficult and increases the risk of complications. The risk of stillbirth also doubles when you are two weeks or more past the due date. [32] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source If your water breaks but contractions don’t follow, your doctor may want to induce to minimize risk of infection for you and your baby. [33] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Medical conditions, such as high blood pressure and diabetes, put you and your baby at risk for health issues. Your doctor might want to induce. [34] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Any sort of infection is grounds to induce labor. [35] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source In rare cases, the placenta comes undone from the wall of the uterus. This can cause complications and if it occurs your doctor will probably want to induce. [36] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Purely elective inductions should not be performed prior to 39 weeks gestation, as there can be complications to the baby.
