Today’s guest post is from a fantastic Certified Childbirth Educator and Labour Doula, Effie Pallotta. Here are Effie’s top ten tips for a safe and healthy pregnancy and a positive birth and postpartum experience.
Having a Baby?
Pregnancy and the birth of your child will be one of the most memorable and life changing experiences that you will ever have. Although having a baby can be a wonderful experience it can also be a time of uncertainty as you try to sort through the wealth of information and advice from friends, family and media. If planning to get pregnant, or as soon as you find out you are pregnant, you should do the following ten things for a safe and healthy pregnancy and a positive birth and postpartum experience.
- Get prenatal care – Your family doctor can provide you with prenatal care until you decide whether you want to have an obstetrician or midwife as your primary caregiver for the rest of your pregnancy and the birth of your baby. You will also have to choose if you would like to give birth at home or in a hospital. Both these options are fully covered by your Ontario Health Insurance. http://www.ontariomidwives.ca/ http://www.sogc.org/index_e.asp
- Take folic acid and a maternal multi-vitamin – Ask your caregiver about taking folic acid and a maternal multivitamin. Folic acid plays an important role in the development of your unborn baby. http://www.phac-aspc.gc.ca/fa-af/index-eng.php
- Make healthy food choices – Follow Canada’s Food Guide and do not eat raw or unpasteurized foods. http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/choose-choix/advice-conseil/women-femmes-eng.php http://www.hc-sc.gc.ca/hl-vs/iyh-vsv/food-aliment/pregnant-enceintes-eng.php
- Exercise – Ask you doctor/midwife before starting a new exercise routine or changing your physical activity level. If you find yourself heating up, take a break and drink plenty of water. Physical activity such as walking, swimming, prenatal yoga and prenatal exercise classes can help increase muscle strength, tone, flexibility and endurance. This may be very helpful for labour and birth and can also help to improve your mood, reduce stress and promote better sleep during pregnancy. http://www.toronto.ca/health/pa_index.htm#006
- Avoid dangerous substances– Reduce caffeine, avoid alcohol, smoke, mercury (found in some fish), cat litter (cat feces may play host to a parasite that causes toxoplasmosis) and do not take any drugs (even over-the-counter ones) or herbal remedies/teas unless you have consulted with your doctor/midwife first. Remember that the fumes from some cleaning products and paints may be unsafe during pregnancy. http://www.motherisk.org/women/index.jsp http://www.wikihow.com/Avoid-Environmental-Toxins-During-Pregnancy
- Visit your dentist– Have an oral exam as early as possible in your pregnancy and let your dentist know that you are pregnant and when your baby is due. Brush and floss with extra care and, if brushing your teeth makes you nauseous, try fluoride free toothpaste. http://www.health.gov.sk.ca/oral-health-pregnancy
- Reduce stress – Rest, practice relaxation techniques, surround yourself with supportive people, scale back on work and, if need be, seek counseling. http://www.toronto.ca/health/pregnancy/depression/during_pregnancy.htm
- Chiropractic care and massage therapy – Chiropractic care and massage therapy can help maintain a healthier pregnancy, improve labor outcomes and newborn health. Chiropractic care can not only relieve nausea, aches and pains but can maintain or improve balance and alignment in your spine and pelvis. This can help your baby assume optimal positioning for birth, reducing the chance of a breech baby. A registered massage therapist can help reduce anxiety, decrease symptoms of depression, reduce swelling and relieve muscle aches and joint pains. http://www.americanpregnancy.org/pregnancyhealth/chiropracticcare.html http://www.americanpregnancy.org/pregnancyhealth/prenatalmassage.html
- Build your support team for labour, birth and the postpartum – Research shows that women who are supported in labour reduce the risks associated with medical interventions, have more positive birth experiences and have less postpartum depression. Discuss your labour, birth and postpartum wishes with your partner and your caregiver and consider hiring a doula or, if delivering in a hospital, choose a hospital that has a doula program as your birth setting. Join a breastfeeding group like your local La Leche League and ask family and friends for help when you need it, before and/or after baby is born. http://www.dona.org/mothers/why_use_a_doula.php http://www.childbirthconnection.org/article.asp?ck=10174
- Sign up for a childbirth education (prenatal) class – For many first time expectant parents, labour, birth and newborn care is faced with anxiety. Prenatal classes reduce fear of the unknown by providing information and practical skills to help expectant parents make informed decisions about birth and parenting. Whatever the birth plan, good Childbirth Education Classes provide parents with labour support techniques and coping skills to manage pain, and knowledge to instill confidence in their ability to birth and care for their newborn baby. http://www.newlifeprenatal.org/
Effie Pallotta, BComm, CCE, LD
New Life Prenatal Classes
ON-SITE First Aid 