Written by: Team Mind & Mom
Published Date: 15th September 2021
The Best pregnancy e-book of secrets with 51 ways to have normal delivery & faster post-partum!
If you are looking for natural birth as a choice & you are intrigued to know all the best ways available for you, this is the best quick guide for you! There is a lot of research and science behind this tiny book where you can ensure that by following these simple yet powerful methods and tips, you can be assured of a flawless and memorable experience.
Mama, beware that some of these might oppose the ones you’ve been advised by your grandma or your mother. In fact, it might even contradict what you’ve been hearing or doing. Rest assured, you are in good hands and you are going to flip through these amazing tips right now –
Mama, every pregnancy is unique and keeping that in mind, go ahead to delve deep into the 51 ways of getting you closer to a healthy & natural birth.
You’ve been successful in your life with the education you’ve received from school, universities or the values gained from your family and social circle. Pregnancy is a phase of life for women where she needs to be well-informed of what is going through her body and mind. Prenatal or Antenatal classes help pregnant or expectant women to be aware about the problems that might occur during childbirth and how to handle them.
Sedentary lifestyle is gulping this new gen. There are only a handful of this gen peeps who lead an active lifestyle. Your prenatal classes would definitely teach out some mild exercises that you can do on your own. Work regularly on them.
It is recommended to exercise under the supervision of an expert, as wrongly done exercises can do harm to mother and baby as well. In case you need guidance to safe pregnancy exercises, check out the Mind & Mom App with 250 plus exercises for every day of your pregnancy.
You must have splurged your appetite with all types of food. It’s now time to take a back-seat and reconsider your choices in food. The right nutrition makes you stronger and nourishes your body which makes you capable of facing the challenges of labour easily and comfortably. Have a lot of fresh green, vegetables and fruits. It’s high time that you start avoiding packed, processed or canned food. These foods are directly linked with weight gain. You must try to maintain a healthy weight, as much weight gain can interfere with the chances of having a normal delivery.
It is not just during pregnancy, but in general day to day life as well, practice and train your mind to remain stress-free. This helps to reduce the production of oxytocin, a hormone which is responsible for the contractions during labour.
You can refrain from stress in any other way that you want to by;
A pregnant woman must get 8-10 hours of undisturbed sleep. Getting good sleep is essential for a healthy and proper growth of the baby and also to keep your mind calm. Avoid caffeine-containing products like tea or coffee two hours before going to sleep which helps to have undisturbed sleep
During delivery, you need to hold your breath from time to time. So, it is better to start breathing exercises as early as possible. Practising meditation and deep breathing exercises regularly can help you learn the right breathing techniques which help you to be a step closer to having a normal delivery.
Have plenty of water during pregnancy and make sure to drink at least 8 -10 glasses of water daily. Stay hydrated by having plenty of fluids, juices and water. This helps to prevent urinary tract infections which pregnant women are prone to. Having adequate water also prevents dehydration and edema (swelling) during pregnancy. There are plenty of water reminder apps available that you can download. Check out Mind & Mom app with free water reminder tool
Prenatal classes are very different from childbirth classes. They include natural labor pain management techniques like breathing, self-hypnosis, and relaxation. Some popular options include Lamaze (breathing techniques classes), the Bradley method, Hypnobirthing (verbal hypnosis or visualization techniques) and Hypnobabies.
Look for a midwife or doctor who is just as invested as you are in ‘natural’ childbirth. They will manage the entire birth in a way that’s most conducive to success. You can also consider hiring a doula, who acts as your own personal cheerleader and supports you before, during, and after labor.
One of the secrets to an unmedicated birth is being able to relax in response to pain—a tall order, we know. When you’re afraid, your body’s reaction is to stiffen, which tends to exacerbate discomfort. When you’re tense, some muscles are tightening and trying to hold the baby in, while the muscles in your uterus are tightening to try to push the baby out. The muscles are fighting with each other, which makes it hurt more.
Oh wow! Mama, you’ve crossed 10 tips. These must have been easy peasy and known to you already. Read on to know more on some exclusive ones –
Deep squats help relax and lengthen the pelvic floor muscles and stretch the perineum. Stand with your legs wider than hip width. Slowly squat down as far as you can go with your hands pressed together in front of you. Your physical therapist can talk with you about how often and how many deep squats you should do.
Both men and women the first thing they do when we check into a hotel is to check the room’s loo and see if you are lucky enough to have a bathtub. Immersing the belly under water may help in experiencing less painful contractions and shorter labors.
The best strategies for achieving a drug-free labor are often easier to put into action at home than in the hospital. Most low-risk women are perfectly safe spending early labor at home. When women head to the hospital during early labor, they may spend too many hours in bed with doctors, midwives, and nurses clocking their progress. They can expect long hours of fetal heart and contraction monitoring, lots of staff interruptions, and limited access to a tub or ability to move around.
When you begin labor, keep moving to stay comfortable. Walking, rocking, squatting, sitting, swaying, and switching sides while resting can help your body work with your contractions as gravity and mobility help Baby move into the birth canal. Plus, movement eases tension and gives your mind something to focus on other than pain.
Even if you’re not having a “natural water birth,” you can use a shower, birthing pool, or hot compresses for easing pain and helping you relax. Some women love spending as much time as possible in water during labor.
As much as you’d like labor to be over, there’s usually no need to rush things. Keep yourself entertained, relaxed, hydrated, and nourished and plan on labor being a marathon, not a sprint. Be sure to let your midwife or doctor know if you’re becoming exhausted.
You may come across both easy and difficult childbirth stories. Listening to negative stories would make you more anxious and may result in a panic attack. If a fellow mother happens to share her bad experience of childbirth, just walk away from her and remember that not everyone has the same story about labor.
Knowledge is power. Acquire as much knowledge as possible about labor and the delivery process. Get all your doubts about pregnancy and childbirth cleared by your doctor. Read books and research about childbirth and labor. However, do not be overwhelmed. Sometimes, too much information can also be a problem.
Have enough emotional support. They can help you in taking away the stress. Have your partner, mother, and close friends around so that they are there to boost your confidence and allay your fears about normal delivery. Make sure you and your partner are on the same page when it comes to childbirth
It is a sad fact that many doctors look for convenience and convince mothers to have a C-section. So, it is important to choose a doctor who will manage your pregnancy appropriately. Make sure your doctor and the clinic have a good rate of normal delivery. It is ok to look for another doctor if they don’t respect your choice.
You can start doing perineal massage once you enter the seventh month. It helps you deal with labor and manage stress too. To massage the perineum, hook your thumb inside, and gently pull the lower part of the vagina outward and forward.
Household chores during pregnancy are a great way to remain active and stay fit during pregnancy. While it is safe to do household work during pregnancy, it is important to remember that certain household tasks pose a hazard to pregnant women. Refrain from any work that makes you tired or sick and work out a schedule that includes a good amount of rest along with work.
Keep your body aligned so that the baby can glide smoothly. Standing and sitting for extended periods, sleeping in awkward positions, and wearing high heels and tight belts could misalign your body.
Great going Mama! You are now half way through and I guess you must now be almost taking some serious decisions on what to start doing based on these suggestions.
Yes, it is important to achieve a decent amount of weight during pregnancy, but you don’t need to pile on the pounds. Obesity can make it difficult to monitor the baby during labor, making normal delivery difficult. Your baby could be big, making it difficult for the baby to come out.
Some people believe in chiropractic adjustments; some don’t. But you can give it a try and continue if you see good results with regular visits to a chiropractor. They help in relieving stress.
Bromelain is an enzyme that can stimulate labor and soften the cervix. Fruits, such as mango and pineapple, are rich in bromelain. But do not consume these fruits in excess as you may go into premature labor.
It may be an old wife’s tale, but many women swear by this trick. Spicy food can make your body warmer and encourage normal delivery. But some women may end up with a bad case of indigestion, heartburn, and diarrhea due to spicy foods. If that is the case with you, avoid this and try something else! You must talk to your nutritionist before you explore any of this. For safe nutrition rich recipes & diet plans during pregnancy, Mind & Mom app has recipes for every day. Check it out!
Both are highly recommended exercises for pregnant women.
Yoga is not just a great way to a healthier body, but also a means to ease out your delivery. It is all about breathing right, which can be of great help during labor and delivery. This yoga pose helps lengthen pelvic floor muscles and ease discomfort. Talk to your physical therapist for other guidelines specific to you.
There are many alternatives to medication when it comes to pain relief. Talk with your health care provider about what is allowed and available where you’ll give birth. You’ll also want to practice your techniques before the big day, so they are second nature when you need them most.
In the Western world, people are less accustomed to tolerating intense pain. They associate pain with something being wrong that should be fixed, often with medication. But pain during childbirth is normal and necessary. It signals that your body is doing what it needs to do. Every wave of pain gets you closer to the goal: your beautiful baby.
Like to play with balls? This is a gigantic version of the ping pong ball and looks similar to the ball that we see in the gym. Just sit on the ball, rock it, or lean on it with someone’s support at the back. This movement induces labour by opening up your pelvis and bringing the baby down.
Take a deep breath and imagine your inside body function Having intense contractions? Take a deep breath, focus on your inner, moan, or if needed talk your mind. Moaning, deep breathing and focusing inward are natural responses for many women as they deal with contractions and being vocal in this definitely helps!
Due dates pinpointed by technicians with the help of ultrasound can be off by a week or even more. With all the best technology, an induced labour is still an estimate done by a technician. So just go natural and let the baby choose its birthday
Ultrasound testing done during the last month of pregnancy usually indicates macrosomia which may instil unnecessary fear in the minds of doctors.
Let everyone around you including your family and health provider know that you prefer a normal childbirth. Women who receive good social support during labour and childbirth tend on average to have shorter labours, to control their pain better and to have less need for medical intervention. This focuses on the emotional support, reassurance and respect that you can give to a woman during the birth experience.
Mama, are you ready to try something new and interesting ideas? These should be super fun and super helpful too.
Studies have shown that music therapy can improve sleep quality. Music therapy can be beneficial in improving prenatal anxiety. The fetus starts responding to music by the changes in the fetal heart and movement within 30 weeks of gestation. As the pregnancy advances, the hearing perception matures and the fetus responds to even low-level musical stimulation.
The new trend of not having analgesic is catching up. Pregnant women can now concentrate on computer imagery through the goggles and can even play games with the headset on. Virtual reality intervention provides a distraction and works at a deeper cognitive level. The pain centres in your brain actually don’t receive the bad higher response as they usually do. It (the VR) actually has some effect on that part of the brain.
Acupuncture has been reported as a treatment that has beneficial effects on pregnancy and delivery. Results suggest that acupuncture ripens the cervix, initiates labor, reduces labor pain, and shortens the first stage of labor
This yoga pose helps ease discomfort and decrease lower back pain. Get on your hands and knees. Exhale and round your back as you tuck your chin toward your chest. Then inhale and gently arch your back downward and look up at the sky. It is recommended that you do this pose with expert supervision.
This trains you to push during delivery without holding your breath. Holding your breath while pushing is called Valsalva. Perineal bulges should only be practiced in the last three weeks of pregnancy. Don’t practice them often because it can place excessive pressure on your pelvic floor structures.
Continual monitoring is not recommended in a “low risk labor”, as it means you are not able to move around. This can cause anxiety and slow your labor down which would make it more difficult to cope with each contraction.
During Hypnotherapy you will be taught relaxation, breathing & visualisation techniques. This can help get rid of the fear, tension and pain in labor. The laboring woman uses positive affirmations, suggestions, and visualizations to relax her body, guide her thoughts, and control her breathing. She can either do this herself (self-hypnosis) or receive assistance from a hypnotherapist.
Sometimes women work with a certified hypnotherapist to learn self-hypnosis. They often play a tape of verbal affirmations that help them enter a calm state of self-hypnosis. Alternately, they might use a visualization—such as a flower opening its petals—to picture what’s happening to them and achieve relaxation. HypnoBirthing may help encourage a vaginal birth and women using hypnosis didn’t require as much augmentation with oxytocin.
At your hospital, pile up those pillows on your bed and stand and lean forwards over them. The baby’s head puts pressure on your cervix, which can in turn, make it shorter & easier.
The Lamaze method prepares women for a safe, healthy birth by providing current and evidence-based information. It builds confidence, teaches childbirth coping mechanisms, and essentially serves as an alternative to medical intervention.
Lamaze is popularly known for its rhythmic breathing exercises that reduce heart rate, anxiety, and pain perception during labor. They work because when breathing becomes a focus, other sensations (such as labor pain) move to the edge of your awareness.
Labor can be quite a while for some women, so don’t feel that you have to leap out of bed at 3 am to make sure you are upright & mobile. If so, you ll be exhausted by the time the action starts to kick in.
Higher anxiety levels may be linked to more pain in Trusted Source during labor. So, if essential oils can calm your nerves a bit during labor, they might also make you more comfortable. Being more relaxed might lead to less time in labor and a slightly easier birth. Essential oils are not to be ingested.
Do not worry about the pains associated with normal delivery. Pregnancy is a wonderful combination of pains and gains. Think about your baby and feel strong. The most important thing is to be happy; when you are happy, the feel-good hormone is released which keeps you high-spirited and eliminates the feeling of anxiety and worries. So, feel special and enjoy every moment of your journey from pregnancy to childbirth and motherhood.
What does “natural birth” mean to you—giving birth without any intervention at all or just without pain medication? Do you want to limit intervention because of possible side effects, previous experiences with medical settings, or a sense of personal accomplishment? Every person will have a different reason, and finding yours will help you address that concern, no matter what happens in your labor.
Well done, Mama! you are now aware of all the secrets to have a normal delivery. So what next?
Now that you are well-educated on all the best ways to have a normal & healthy delivery, all you need is a personalised expert who guides you through every day of your pregnancy to help you incorporate all of the tips from this e-book.
Check out Mind & Mom app, Asia’s 1st pregnancy app for mothers by mothers. It has exclusive wellness studio with natural solutions to pregnancy discomforts & baby’s growth and as a bonus get free tracking tools. Your personalised wellness companion to guide you every day until you deliver!
Wish you a mindful Motherhood & Pregnancy!
Team Mind & Mom