How Can You Physically for Giving Birth?
Many moms describe giving birth as being like running a marathon. Even those who have shorter than average labors have to have plenty of energy to push a baby out! One of the best things you can do for yourself during pregnancy is to take time to physically prepare for birth. Preparation can make all the difference in the world, giving you an easier, less painful, and more natural childbirth as opposed to a long, painful birth process full of medical interventions.
Wondering how you can physically prepare for the birth process? It's really not even that difficult! Here are a few things you can do to get your body ready for birth, according to the great book Healing Our Children:
Eating the right foods
The absolute number one thing you can do to physically prepare for birth is to eat the right food before and during pregnancy. In general, this means ensuring that your body gets plenty of fat soluble vitamins, minerals, fatty acids, protein, and vegetables. The right nutritional preparation will leave your body with stores of energy so that you can draw on that energy when it's time to give birth. Also, a diet rich in nutrients will help nourish your glands and keep your hormones balanced, which will help with the cascade of hormonal processes that need to happen for a healthy birth to take place.
There simply isn't room here to describe the perfect pregnancy diet, but you can find more information about how to eat right during pregnancy in the book Healing Our Children. Whether you're already pregnant or trying to conceive, it has nutritional information and tips to help you get yourself and your future child the absolute best nutrition possible.
Flexibility, especially in the lower body, is especially important for a healthy birth process. While you can never tell beforehand just how much a woman's pelvis will relax and stretch during birth, there are things you can do to make your pelvis and the muscles surrounding it more flexible. A more flexible lower body means that your baby will have an easier time getting into the right position for birth (ie. facing your back rather than your front), and it also means that you will be able to try out different birthing positions that will open up the pelvis and make it easier for the baby to descend.
Here are a few activities you can try to increase your level of flexibility before labor and delivery:
- Walking: Simply going on a walk each day can keep you more flexible by encouraging blood flow to the lower body. Focus on walking with an even stride, and keep your lower back loose and your abdominals engaged during your walk for the best results.
- Hip Circles: Sitting on a large exercise ball, take your hips in big hula-hoop style circles. This will loosen up your hips and encourage more blood flow to your pelvic area.
- Prenatal Yoga: Whether you make up your own yoga routine from your experience or use a video, doing about twenty minutes a day of prenatal yoga can stretch out your legs and your pelvic area to prepare for birth.
- Pelvic Tilts: If you already practice yoga, you might know this as the cat-cow pose. On your hands and knees, you lift your lower back towards the ceiling (like an angry cat), and then straighten your lower back and lift your head (like a cow). Before pregnancy, you can dip your lower back to stretch out the muscles, but during pregnancy, you should keep your back level with the floor, as allowing it to slouch can strain your already overtaxed lower back muscles.
While flexibility is more important than strength when it comes to pushing out a baby, strengthening your muscles is important, as well. It's especially important to strengthen the muscles of your lower body and especially your pelvic floor, which will help you push out the baby and will help combat post-pregnancy problems like incontinence. Here are a few things you can do to build strength that will help during labor and delivery:
- Kegel Exercises: These exercises help strengthen your pelvic floor, and they should be practiced throughout pregnancy. To start, when you are urinating, practice cutting off the flow of urine - or at least slowing it if you can't cut it off completely. The muscles you use to do this are your pelvic floor muscles. Now that you have located those muscles, you can practice squeezing them throughout the day to make them stronger. Start with small, quick squeezes, and build up to more sustained squeezes. Be careful not to overwork these muscles too quickly, though, since they can become strained and tired just like any other muscles in your body!
- Squats: Squatting is great for lower back relief during pregnancy, and it can also help build up muscles you'll need for squatting during labor and delivery, which is one of the best possible positions to open up the pelvis and get the baby out. Practice squats a few times a day throughout your pregnancy for the best results.
- Prenatal Yoga: The right type of prenatal yoga can build not only flexibility but also strength, so, again, it's a good idea to practice it on a regular basis.
If you're interested in finding out more details about how you can prepare your body for birth physically, check out the book Healing Our Children. It even has illustrations for some of these exercises so that you can ensure you're doing them correctly!
Learn more information about fertility, a healthy pregnancy, a safe birth, and natural parenting.
If you have enjoyed this website, then the published book which this website is based upon, Healing Our Children, is a must read. A vibrant and healthy child can be yours. Even your doctor or midwife do not know the vital information revealed in this book. Give your best to your children and future children...
Feedback From Readers Who Have Nurtured Their Offspring with advice from Healing Our Children
This truly is a book to heal our future generation of children! - Hally Cuttner
Ramiel Nagel's book "Healing Our Children", lovingly provides holistic perspectives on the many facets of parenting and family life. Through the guidance of this book we have become more aware and enlightened parents. Overall, this book exudes an energy of life and honesty. It is a refreshing addition to the run of the mill parenting guide. Thank you Rami! - Jamie Busch, New Jersey
This book is a treasure for new families, for all those who are planning on having children or already have young kids. - Olga
In this book Rami explains the basics of how nutrition is linked to so many of these so-called "incurable" diseases. At the end of the day, there are no shortcuts. We do need to take full responsibility of raising our children properly. - Sandeep Agarwal
Healing Our Children reveals that each disease of pregnancy and childhood can be prevented naturally. The secrets of having a vibrant, bright-eyed baby are explained in easy to grasp terms.
Learn how to:
·substantially reduce your child's risk for disease.
·reduce your risk of birth defects by 1602%, miscarriage by 640%, and premature births by 315%.
·reverse infertility with 78.4% success eating real food.
·raise your child so they feel loved, honored and cherished.
Natural Birth Resources:
Healing Our Children will serve as an important tool in reversing the now obvious trend to physical degeneration and restoring vibrant health to all children.
Weston A. Price Foundation
I've read over 12 books on this topic and this is my number one book to the extent that it's become my bible, in that I've read it over 5 times and my husband has also read it. Ramiel's book really helped us along this journey and I can't recommend this book enough. It's truly is life changing!! If you are going to buy a diet / nutritional / lifestyle book for pre-pregnancy, pregnancy or for children, this book would be my number one choice.
Jena Morris - Australia
My daughter just turned 5 and we adopted the recommendations you mention in the book. I have to say that I have never seen her that happy. Always in a good mood and I've never seen a baby that smiley.
If you are planning to have a child, be sure to read the book, "Healing Our Children."
"Healing Our Children" will help you prepare for a healthy pregnancy and also contribute to the health and wellness of your entire family.
NY Times Best selling Author