Easy labor and delivery childbirth is an important milestone in a mother’s life. The mother must be calm and free of stress for effortless labor and normal delivery of the baby. Here are a few simple tips that can help during the period of pregnancy and labor:
- Have Dates: Studies have shown that eating dates is beneficial for having an easier and faster labor experience. Consuming around 60 to 80 grams of dates every day, starting about a month before the due date, has been proven to be helpful during labor. This is because dates contain a chemical compound similar to oxytocin, the hormone that causes contractions.
- Exercise During Pregnancy:
Pregnant women need stamina and strength to get through labor and delivery. Starting an exercise routine can be beneficial. The American College of Obstetricians and Gynecologists (ACOG) recommends that expectant mothers aim for at least 150 minutes of moderate exercise each week. Regular workouts can also help reduce excessive swelling and weight gain during pregnancy.
What exercises are suitable? Prenatal yoga, swimming, Pilates, and even cardio can all be excellent pregnancy workouts. Forget the old advice about not raising your heart rate above 140 beats per minute—experts now say it’s unnecessary. Just be mindful not to exercise so vigorously that you’re out of breath or unable to finish a sentence.
Do Squats: Daily squats are the most beneficial exercise for women preparing for a vaginal delivery close to their due date. The best way to perform squats is by using a medicine ball. Place the medicine ball between your lower back and the wall, and then rotate your toes and knees as wide apart as possible.
- Sleep Adequately and Regularly: Only a well-rested person can seamlessly adapt to such a stressful and important event like labor. An expecting mother should aim to sleep at least 7 hours or more every day for a faster and smoother labor experience.
- Consider Water Birth: Water birth can be an effective birthing technique. Water soothes the expecting mother during labor and is also believed to calm tense muscles and help dilate the cervix, facilitating delivery.
- Stay Upright During Labor: Instead of lying down and trying to push, it is better to stay upright during labor. Gravity can be advantageous for both the mother and the baby, helping the baby get into the right position for delivery.
- Healthy Snacking: When in the early stages of labor, hunger pangs may arise. Consider eating light snacks such as bananas, apples, yogurt, or smoothies to boost your energy during labor.
- Practice Breathing Techniques: Breathing helps the woman in labor tolerate the pain and also aids in relaxation. It can be useful in setting rhythmic contractions and assisting the woman in pushing more efficiently.
Consult your doctor to see if you have the green light for exercise and which types of workouts are best for you. Some parents-to-be may need to avoid exercise due to specific conditions or complications, so always follow medical advice.