30/04/2021
5 THINGS YOU CAN DO TO HAVE AN EASIER LABOUR AND DELIVERY
Labor and delivery can be very scary to mothers especially mothers in their first pregnancy. It is the most important part of pregnancy and can be really challenging. But there are some things that you can do to make the process easier for you.
1. Cardio exercises
Physical exercises doesn’t have to stop when you become pregnant. Research shows that if you exercise more, you have a shorter pushing phase of labor, so you'll have shorter labor and less pain.
Cardiovascular workouts such as running, walking, jogging or skipping help maintain a healthy heart rate, increase circulation, and release endorphins, a hormone that makes your body relax. Study says that if women are used to high levels of exercise, they can frequently continue it throughout pregnancy. Being fit can also help ease contractions and make them less painful.
2. Stretches and yoga
Just as cardio workouts help with heart rate, stretching exercises are also important to open up your pelvic area and reduce muscle cramps. Stretch-based exercises such as yoga, Pilates, or slow, deep squats help lengthen and loosen the muscles you'll use during labor. These slow-form exercises also help you mentally train to manage pain. Holding a yoga position helps train you to manage contractions and control breathing.
3. Eat well
Nutrition is one of the best ways a woman can set herself up for a smooth and healthy delivery. Eating ample protein, leafy-green veggies and reducing sugar can go a long way for minimizing risks of pregnancy-related conditions and maximizing health. Eating healthy means following a healthy eating pattern that includes a variety of vegetables, fruits, whole grains, fat-free or low-fat dairy products, and protein foods. Choose foods and drinks with less added sugars, saturated fats, and sodium (salt). Avoid highly processed foods in general.
4. Attend Pre-natal classes
Pre natal classes is the best option when it comes to getting educated and informed on labour and delivery, which can make the whole process a much better experience. It can also give you the opportunity to meet other women who are at the same stage you are. Ensure to always attend ante natal classes and absorb every information given by the instructor
5. Stay mobile during labor
When labor starts and you’re in the ward, don’t think you have to lie down the entire time. Just because the bed is in the centre of the room doesn’t mean that’s the best or only place to spend your entire birth. You can try to keep moving. Experts believe that staying out of bed and using the shower or bath for comfort can really be helpful. But don’t resist the bed, restful positions, like lying on your side, can be very helpful, as can massage and other hands-on comfort techniques.
I hope you found this post helpful. Please like and follow our page to receive awesome content on pregnancy and motherhood!🤱❤
