A Helpful Holistic Health Plan for Expecting Mothers

Mascari, Brooke - CAI, HHP, HHC, NBC-HWC

January 6th, 2025

Bringing new life into the world is one of the most profound, empowering, and beautiful experiences a woman can have. If you’re an expecting mother prepping for birth, researching birth plans, or wanting to learn the benefits of a more natural birth, this article will be a helpful resource for you. Preparing your mind and body is key to ensuring a smooth and empowering journey. May this article be an encouragement to you and allow you to find some clarity on your birth journey as you prepare for one of the most incredible experiences of your life. This article is designed to guide you through practical and uplifting steps to get ready for the big day with confidence and joy.

Nourish Your Body for Birth - Your Body is Incredible

Right now, your body is performing a miracle. It’s nurturing and growing a tiny human being. That in itself is powerful. Preparing your body for birth is about working with this natural process, not fighting it. Your body is working hard to nurture your growing baby, and it deserves the best support.

Think of food as fuel for both you and your baby. Eating vibrant, whole foods doesn’t just keep you healthy—it also gives your baby the best possible start. Stay hydrated, add plenty of colorful fruits and vegetables, and embrace nutrient-rich options like nuts, seeds, and lean proteins. You’re feeding life, mama, and that’s something to celebrate.

Here are some ways to fuel yourself during this time:

Eat Whole Foods: Focus on a diet rich in vegetables, fruits, whole grains, lean proteins, and healthy fats. These foods provide essential nutrients for you and your baby.

Stay Hydrated: Drink plenty of water to support amniotic fluid levels and maintain energy.

Add Pregnancy Superfoods: Incorporate nutrient-dense options like leafy greens, avocados, nuts, seeds, and omega-3-rich fish (like salmon).

Boost Iron Levels: Include iron-rich foods such as spinach, lentils, and red meat to prevent fatigue and anemia.

Prepare with Dates: Studies suggest that eating six dates daily in the last four weeks of pregnancy can help promote cervical ripening and reduce labor time.

Strengthen and Align Your Body

Your body thrives on movement. Gentle exercise, like prenatal yoga or daily walks, keeps you strong, eases aches and pains, and helps prepare you for the stamina of labor. Think of every stretch, every step as a gift you’re giving to yourself and your baby. Make sure to honor rest, pregnancy is hard work. Listen to your body and rest when you need to. Creating life takes energy, and rest is an essential part of your preparation.

Physical preparation for birth involves building strength, flexibility, and stamina while keeping your pelvis aligned. Try these:

Prenatal Yoga: Gentle yoga improves flexibility, relieves tension, and helps you connect with your breath—a vital skill during labor.

Pelvic Floor Exercises: Strengthen your pelvic muscles with Kegels and squats to support delivery and recovery.

Daily Walking: Walking keeps your body active, helps with posture, and encourages baby’s optimal positioning.

Chiropractic Care or Bodywork: Regular adjustments can ease discomfort and ensure proper pelvic alignment for a smoother delivery.

Cultivate a Positive Mindset - Your Mind Is a Powerful Tool

So much of birth is mental. The way you think about labor and delivery can shape your experience. Let’s work on cultivating a mindset that empowers you.

Here’s how to nurture mental resilience:

Practice Affirmations: Simple, powerful statements like “I am strong,” “My baby and I are a team,” and “I trust my body” can transform your thoughts. Repeat these daily, especially during moments of doubt. And choose empowering phrases like, “My body is designed for birth” or “Each contraction brings me closer to meeting my baby.”

Replace Fear with Confidence: Birth can be intense, but it’s also natural and beautiful. As you choose and repeat affirmations that align and resonate with you, be sure to choose some that replace any lingering fear with confidence. Remember that every contraction brings your baby closer to your arms. And remember to trust your body—it was designed for this!

Educate Yourself: Knowledge is power. Understanding the stages of labor, breathing techniques, and what your body will go through can replace anxiety with assurance. Take classes, read, and ask questions. The more you know, the more prepared you’ll feel.

Visualize Your Birth: Spend a few minutes each day imagining a calm, joyful birth experience. This can help reduce anxiety, build confidence, and help you feel prepared.

Mindfulness and Meditation: Set aside time to meditate or practice mindfulness. Deep breathing exercises can lower stress and prepare you for labor.

Build Your Support Team - Surround Yourself with Support

Having the right people by your side can make a world of difference. Birth is not something you have to face alone. Build a village around you that uplifts and empowers you.

Hire a Doula: A doula provides emotional and physical support during labor, helping you feel empowered and cared for.

Choose the Right Provider: Select a midwife or OB-GYN who respects your desires for your birth journey and will help you meet your goals.

Your Partner or loved ones: Involve them in your journey. Teach them how they can support you, whether it’s practicing breathing techniques, attending classes, learning comfort measures, giving a back massage, or just being your cheerleader.

Your Community: Connect with other expecting mothers. Sharing your journey with women who understand your experiences can be incredibly uplifting and reassuring.

Prepare Your Birth Environment

Creating a calm and supportive atmosphere can make labor more comfortable and enjoyable.

Set the Mood: Use dim lighting, soothing music, and calming scents (like lavender essential oil).

Gather Comfort Tools: Have items like a birthing ball, warm compresses, and massage tools ready.

Pack a Birth Bag: Include essentials like snacks, water, a favorite blanket, and affirmations to keep your spirits high.

Stay Flexible and Trust the Process

While planning is important, birth is unpredictable. Trust your body and your baby to guide the process, and remain open to adjustments if needed.

Release Expectations: Focus on the journey rather than the outcome.

Embrace Support: Lean on your team for encouragement and advocacy.

Celebrate Your Strength: No matter how your baby arrives, your effort and love are what matter most.

Your Spirit Is Your Anchor

Finally, let’s talk about your spirit. Birth is not just a physical or mental experience; it’s a deeply emotional and spiritual one.

Visualize Your Birth: We want to reemphasize the power of visualization as this cannot be understated. Visualization helps to re-wire our brains for positivity, strength, determination, and goodness. Spend a few minutes each day picturing the kind of birth you want. Imagine calm, strength, and joy. Let this vision inspire you!

Practice Gratitude: Reflect on the blessings of this journey—the tiny kicks, the anticipation of meeting your baby, the love you’re already pouring into this new life. Gratitude can shift your focus and fill you with peace.

Embrace the Unknown: Birth, like life, is unpredictable. Things may not go exactly as planned, and that’s okay. Trust yourself, your baby, and the process. You are resilient, and you can handle whatever comes your way.

You Are Ready

Preparing for birth is a journey of self-discovery, empowerment, and connection. By nourishing your body, cultivating a positive mindset, and surrounding yourself with support, you’re setting the stage for a beautiful birth experience.

As you prepare for this sacred experience, know this: you are already enough. You are strong enough, brave enough, and capable enough to bring your baby into this world. Every step you take to care for yourself is a step toward an empowered birth.

Trust in yourself and the miracle of birth—you’ve got this, mama. And when the day comes, you’ll find strength you never knew you had. Your baby is so lucky to have you, and this world is already brighter because of the love you’re bringing into it.

So take a deep breath. Smile. And trust yourself. You were made for this.