Birth-Prep Wellness Plan
Once you are 36 weeks pregnancy, you may be wondering if there are additional things you can be doing to prepare your body and mind for birth and beyond. Keep reading for some of my favorite tips I share with my clients.
Self Check-In
Once you getting closer to your estimated due date, it can be help to ask yourself three questions throughout the day: Am I rested enough, hydrated enough and satiated enough if labor were to start right now?
Practical Prep
Use the nesting surge of energy to begin working on the following:
Stock the Freezer With Key Essentials: begin meal prepping nutritious freezer meals for the postpartum.
Stock Up With Non-Perishable Staples: Once the baby arrives you won’t have time to be stocking the pantry, so this is a good time to stock up with convenient and healthy snacks.
Stock Up on Nourishing Food for Birth: Electrolyte-balanced drinks are key as well as easily-digestible foods.
Deep Clean Home: Start off postpartum with a clean and organized home. Also wash all the bedroom linen, towels, duvets, pillows, throws, etc.
Create a Nursing Basket: Silverettes, Hakaa, snacks, water bottle, burp cloths, diapers, baby wipes, hand sanitizer, multi-use balm, phone charger, book, warm book light, placenta pills or Rescue Remedy.
Pack Bags: You are soon in the window when baby could come anytime. Be sure to pack your bags now so you aren’t during your birthing time. Pro tip: clip a list of last-minute items you will need to your bag so you or your partner won’t forget!
Install Car Seat: Call AAA, CHP, the fire or police department, or someone certified in car seat installation to ensure proper installation.
A Nourished Body
Increase Water Intake: Besides water, fruits and vegetables are great sources of water. Consider watermelon, oranges, apples, and cucumbers. Eating these will help with fluid retention and swelling, as well.
Drink Herbal Tea: I especially love NORA tea, which stands for Nettle, Oatstraw, Red Raspberry Leaf, and Alfalfa. This blend is highly nutritious and supportive. I also love Lemon Balm and Rosehips!
Eat Dates: Eating 6 dates a day starting at 36 weeks has been shown to shorten labor by as much as 7 hours. (Avoid if you have gestational diabetes.)
Holistic Care
Acupuncture: Regular acupuncture starting at 36 weeks can help prime and prep your body for birth.
Chiropractic Adjustments: These adjustments help with pregnancy discomforts, as well as bring balance to the pelvis which helps baby get into an optimal position for birth.
Prenatal Massage: Visit a registered massage therapist who is trained to work on pregnant bodies. Massage loosens your muscles, helps you and your body relax and increases blood flow. Plus, it will help mitigate any soreness you’re experiencing.
Mindset
Forget your due date: The average first time parent gives birth around the 41-week and 2-day mark. Think of this time more as your "due month" - the two weeks before and two weeks after your due date - when baby could come. Have a few enjoyable projects planned to work on during this time and plan something fun to look forward to around 41 week mark, that you can only do sans newborn baby. This can be a nice distraction.
Reverence: this is a powerful time of in-between, a liminal space, neither here nor there. Allow yourself to experience this time with wonder, care, love, gentleness, and with full permission to feel all the feels.
Activities
Intimacy: If partnered, full body massages by them, making out, and regular sex is all helpful in encouraging labor.
Birth Ball: Spend time daily on your birth ball. Sway, rock your hips forwards and backwards, gently bounce, and think “juicy” hips.
Squats, Brisk Walking, Climbing Stairs, and Curb Walking are all good activities, but follow your body’s lead and avoid if painful.
Wash Your Baseboards: This goes hand-in-hand with deep cleaning your home, but really it is also a great way to spend several hours on your hands and knees which can help get your baby in a good position for birth. Pro tip, use a knee pad (that same pad is great for kneeling when giving your baby baths).
Rest: Take naps when you have the opportunity and whenever your body calls for it.
I hope some of these above ideas are beneficial for you as your prepare to welcome your little one into the world! I always encourage you to confirm with your care provider before taking any herbal remedies and to listen to your body’s cues whenever doing any physical activity.
Hugs,
Joy