A Doula's Guide to Pregnancy
Is your pregnancy test positive? CONGRATULATIONS! You are probably wondering, “What should I do next?” Other than finding a provider that matches your birth preferences, here are a few “next-step” tips that I share with my clients. Growing a healthy baby and having a safe delivery is my goal and if you follow these suggestions, you are well on your way!
Mental and Emotional Health: Unfortunately, it has become commonplace in “mainstream society” to ignore the importance of pregnant persons’ emotional health and its impact on the baby. Thankfully this is changing and we will spend considerable time/attention working on this. There are several studies that link maternal depression to autism and ADHD. To read more click here.
Identify stress in your life, stress could range from financial instability to bad self-esteem. What are some short-term changes you can make? Long-term changes? What are some realistic goals you can take to help reduce the stressors? Do not be afraid to seek professional help!
Nutrition: Study after study shows that people who follow a plant-based diet have a lower incidence of serious disease as well as enjoy other benefits like life longevity and more energy, therefore, I stand by the recommendation to eat as close to plant-based as possible since this is what is healthiest. Remember, the foods you eat are nourishing your growing baby’s cells!
o The more fruits and vegetables you eat the better
o The more whole grains you eat the better (plus quinoa and sweet potatoes)
o The less meat you eat the better
o The more water you drink the better
o What is most important is being mindful of what you are eating, changing your mentality from “eat to live” to “live to eat”, finding balance, and being in tune with what is best for your body and baby.
If at all possible, eat organic or purchase from a local farmers market and try pasture-raised/free-range meats and dairy. Studies have shown that infants are being born with about 200 toxic chemicals found in their placenta! To read more click here.
3. Exercise: Being physically active is important for anyone, but it has even more benefits during pregnancy! Some of these benefits might include:
o Preventing belly discomfort as it grows
o Healthier/smoother labor
o Faster healing after birth
o Not exercising during pregnancy can also put mothers at an increased risk for cesarean birth and other medical interventions.
4. Hydration and Sleep: Do not feel guilty about feeling exhausted! This is part of the process, let your body get the rest it needs to accommodate the new life growing inside you!
o As your vascular system expands, the body makes room, and you double up on blood, you are going to need to drink enough water to prevent dehydration. I recommend you either drink 5 regular 16.9fl oz bottles or get a 32oz Nalgene and drink 2-3 of those a day. Ideally, you need about 80 oz per day!
5. Tobacco and other drugs: At this point, we all know that tobacco and drugs are not good for us, and they are even worse for a developing baby. If there was ever a time to quit, it’s now!
o Smoking tobacco and doing other drugs leads to low birth weight, increases your risk for premature labor, affects physical and mental growth/development and increases your baby’s risk of having both physical/learning disabilities.
Remember, a little by little, a little becomes a lot. Small changes every day are more reasonable and easily achieved than large sudden changes. If you need any help, please reach out to me.