For many Utah families, a holistic approach to health and wellness is a priority. Chiropractic care is an integral piece of the puzzle of health and wellness. Many mothers find that a Webster Certified chiropractor works wonders on sore hips, back, and sacrum. Many swear that it prepares the maternal body for normal physiological childbirth. So much so, that we find ourselves being asked by our clients: “How do I choose a Chiropractor for my family?”
Did you know that you can have your infant or small child adjusted as well? Families often tell us that taking their children to regular visits with a professionally credentialed chiropractor can help with breastfeeding latch, ear infections, colic, and many other childhood ailments. This video will show you just how gentle an experience this is for your tiny baby.
Just like there are different kinds of doctors dedicated to a myriad of specialties, the same is true for chiropractors.
Chiropractors who specialize in infants and children are called Pediatric Chiropractors and undergo an extensive education outside of what is required for their certification from the The International Chiropractic Pediatric Association.
Fully credentialed Pediatric Chiropractors go through a rigorous two part program that totals 400 additional hours of classes, research, and a final examination.
This extra step in their education shows that they value your child’s health to the extent that they commit themselves to continuing education. These chiropractors are on the cutting edge of evidence based practice. Their aim is to give you piece of mind that they are fully prepared to gently care for your entire family.
Next time you are looking for an excellent chiropractor consider visiting our certified pediatric chiropractic partners. You can take a look at our partners here. To find chiropractic care for the whole family or visit the ICPA website to find a provider in your area.
Lying In with Your Baby: The First Two Weeks – Fiona Judd
We’ve all seen her—the mom who has her baby and two days later is back in the grind of carpools, shopping, and even laundry. We wonder how she does it. We secretly hope it happens to us. Our culture seems to value women who can “bounce right back” after childbirth and leaves little time for rest and bonding. But is this realistic? Is it even healthy? As it turns out, many cultures throughout history have embraced a time of “lying in” for women after childbirth, and the benefits may surprise you. Lying in is the sacred time after childbirth that allows the new momma to rest, heal and bond with her new baby.
Mothers who observe a period of rest after childbirth will probably notice a faster physical recovery. Their bleeding will stop sooner, and they will experience less pain in their perineum. They will also notice a faster recovery emotionally, as sleep can help with the “baby blues” that are so common as the hormones adjust after giving birth.
For breastfeeding mothers, lying in is a great way to establish a healthy milk supply and ensure that baby is gaining weight. Babies who lie in with their mothers are healthier overall, as their little bodies can more easily regulate things like breathing and heart rate when in close proximity to their mother. Finally, mothers and babies are much more closely bonded when lying in occurs, as it makes it easier to read the baby’s cues and learn to soothe and care for her.
It’s true that lying in can be difficult in a more modern society. Life keeps going at an incredibly fast pace, even after you have a baby, and there are lots of things that can’t be put on hold. But with a little preparation and help from those closest to you, you can create your own period of lying in with your new baby that will provide lasting benefits. Here are some ways you—as a modern mother—can observe a two-week period of lying in with your newborn.
Set up Your Space
It’s much easier to rest and relax when your space is conducive to relaxation. The first few days after birth should be spent in bed with your baby—nursing, sleeping, and bonding. Have someone with you all day if possible to bring you meals and take care of immediate needs. This could be your spouse, parent, or other close family member or friend. If you have other children, make sure someone is available to care for their needs as well.
Place items next to your bed that you know you will need. This may include a good book, feeding supplies like bottles/formula or nipple cream and a nursing pillow, diapers and wipes, snacks, a water bottle, a thermos with warm tea, and anything else you may find yourself using frequently. You may want to set up a similar “resting station” in another area of the home such as a living room sofa. Make sure you are near a bathroom that is well-stocked with postpartum recovery supplies like pads, bottom spray, and a peri bottle.
Clear Your Schedule
As much as possible, clear your schedule for the first two weeks after birth. This includes things like social events, volunteering, carpool pickups, and even church. If you have daily or weekly responsibilities, ask others to fill in for you for a couple of weeks. People are usually more than willing to help out a new mother. If you have other children, ask another trusted adult—such as your partner or a neighbor—to help get them to school and extracurricular activities.
Don’t agree to attend any events the first several weeks after giving birth. It’s okay to respond with a “maybe.” Let people know that you will try to be there if you are feeling up to it, but that your healing and bonding take first priority.
Stock Your Freezer
One of the best things you can do to prepare for a “lying in” period is have a freezer stocked with meals that are easy to prepare. You can choose to make these meals from scratch and freeze them yourself, purchase frozen meals from the store, or a little of both.
Don’t be overwhelmed by the idea of making freezer meals all at once. One of the easiest ways to stock your freezer is to double your favorite recipes as you cook meals prior to the baby’s arrival and use half that night and freeze the rest. It doesn’t require much extra effort to double a recipe, and you end up with enough for another meal.
If cost is a concern, watch for sales on the frozen food items your family likes to eat, or ingredients for your favorite recipes, and stock up. Things that freeze well are soups, stews, chilis, casseroles, and slow cooker meals.
Another way to stock your freezer is to request meals from friends and family who attend your baby shower or ask what they can do to help after the baby comes. You can even request a “meal train” from friends and family. Someone close to you may be willing to arrange it, but you can also arrange it yourself by sending out a list of dates and having people sign up to provide a meal on each date.
It’s also a good idea to stock your pantry with dry goods you use often. This reduces the number of trips to the grocery store you will need to make after the baby is born. Make a list of your essentials and watch for a sale on those items so you can stock up without breaking the bank.
If your budget allows, consider hiring some extra help for the first few weeks after baby arrives. A postpartum doula is trained to work with women after giving birth. She can help with breastfeeding, errands, light housework, laundry, breastfeeding, caring for other children, and even meal preparation. Some postpartum doulas can come during the night and help care for your new baby so you can get extra sleep during that time. Postpartum doulas usually work on an hourly basis and cost anywhere from $20-$40 per hour.
You may also want to consider hiring a professional cleaning service for the first few weeks postpartum so you don’t have to worry about a messy house while you recover. Some women don’t mind a little extra clutter and disorganization, but some find that their physical and mental health are affected by the appearance of the home.
If you don’t have anyone that can come help you care for your other children, you may also want to hire a nanny or babysitter for a few hours each day so that you can have time to rest.
Enjoy Your Baby
Last of all, remember to relax and enjoy your tiny new baby! The newborn stage passes quickly—almost in the blink of an eye. Taking time to slow down and enjoy each moment will really make a difference in how you feel and your relationship with your baby. The first two weeks are critical to your baby’s development, both physical and mental. The more time you can devote to cuddling, fondling, singing, talking, and playing, the more your baby will make those important connections in the brain that lead to healthy growth.
It may seem difficult at first, but with a little extra planning and preparation, you can enjoy a two-week “lying in” period after your baby’s birth that will provide long-lasting benefits for years to come. Instead of focusing on “bouncing back” from childbirth as quickly as possible, do yourself a favor and use these tips to make your first few weeks after birth really count.
The Call to Build Villages
by Tresa Haymond (VillageWITH.com)
The day I heard about Emily Dyches’ tragic death was the moment I felt a call to do something. As I sat sobbing on the edge of my bed, I felt a powerful force connecting my heart to Emily’s heart, as if I knew her well. This was a clear cry from somewhere very real, a plea “to build villages,” to let moms and all women know that we are not alone, and there is hope.
Thankfully, we know that there are answers for those going through perinatal mood disorders like postpartum depression, perinatal anxiety, PTSD, and OCD. Truly, healing is just around the corner, especially when we find a way to unite our hearts with those who understand. The aching desire that began in my soul that day was that no mom, no woman, should feel alone. Of course, Emily wasn’t alone. However, her family sensed that she would surely have benefitted from more awareness and better access to the most helpful resources, Emily has become a symbol of the need to build a village where women can invest together in healing.
A few years ago, Hannah* told me that she had finally reached out to someone who lived nearby. She told them that she couldn’t get through the day alone with the excruciating thoughts that were racing through her mind as she sat trying to nurse a sick baby, with a demanding toddler screaming to be fed as well. Unfortunately, the answer on the other end of the line was, “Welcome to motherhood, honey!” Sadly, this answer lacked the understanding that, though feelings of desperation are common, they are not normal or healthy. Amazingly, Hannah took courage again, this time trying to explain to her doctor how the voices in her head nearly caused her to crash on the freeway. His response was, “Anyone with a smile like yours must be doing fine.” Tragically, this doctor’s response demonstrated the ignorance of knowing that it is often the mom who looks the most “put together” that we may most need to worry about. It is very possible that she is putting on the make-up, the heels, and the smile in an effort to keep from collapsing, striving to maintain the appearance of independence, while her core is drowning. Thanks to recent awareness efforts around perinatal mood disorders, Hannah would probably be taken more seriously if she were to reach out for help today. Hopefully, someone would even have the preventative insight to ask how she was really doing. This would likely help to avoid terrible suffering and even tragedy by surrounding her with love and practical support, (such as nutritious meals, visits, and breaks from her toddler and baby).
Roberta* told me that she now takes an antidepressant through her last trimester of pregnancy because of former experiences with depression during pregnancy. Her doctor had also openly explained that this put her at risk for postpartum depression during pregnancy. She felt empowered to deal with this, as it was being addressed early on, and she had spoken to me as her doula about wanting additional emotional support. Throughout her last trimester and into the postpartum weeks, we discussed articles and books on the topic together, and I regularly checked in to see how her “self-care” was coming along. Was she staying hydrated, supplementing with Omega 3s, going for walks, and getting enough sleep? And when was the last time she had been able to laugh? Deliberately, we discussed Roberta’s plan for who would be there to help following the birth and how she and her husband could have time alone together each week. A few weeks after her precious baby girl arrived, things were going quite well until the day Roberta received a devastating phone call about the tragic death of her sister. I enfolded her in my arms as she broke down and eventually went into a sort of shock or numbness that wouldn’t begin to wear off until days following the funeral. She spiraled downward into sadness and anger and found it difficult to connect with her baby and older child. Often, she felt anxious around people and frequently experienced panic attacks, especially in social situations. Roberta’s closest friends and neighbors were aware of her struggles and offered support by checking in, taking over a few household tasks, and bringing in occasional meals. On one of her darkest days, Roberta bravely picked up her phone and began dialing numbers of friends until one of us answered. I couldn’t understand what she was trying to say, but I could tell she was at a breaking point and maybe in some immediate trouble. Calmly, I told her it would be okay and that I would be right there.
When I arrived, I found Roberta sitting in despairing darkness, on her lonely bed, with her quiet baby lying next to her. Between broken sobs, Roberta confided that she was fearful for her children and herself because of the thoughts that had been torturing her mind. I wrapped my arms around her again and assured her that these feelings were common with what she was going through and that it did not mean that she was a bad mom. It only meant she needed more help. When I walked outside of Roberta’s house, I saw her neighbor coming to meet me, and we called another friend to come and stay with Roberta until her husband came home. The three of us (part of Roberta’s “village”) planned who would check on her each day of the following weeks, and Roberta agreed to make appointments with her doctor and therapist to follow up on the best treatment. The days and months were long, but Roberta incrementally and steadily recovered, primarily because she knew she had a foundation of support that she could rely on.
“Joyfully, I look back on the day she posted a video of herself making her darling baby girl laugh as one of my very happiest occasions since I became part of the village building effort.” Tresa Haymond
Jacie* found herself far from home, living in the U.S., with a new tiny baby, married to an American whose culture, language, and home in a winter climate were completely unfamiliar to her. In South America, she had been surrounded by constant love and social interaction, but now she suffocated in an isolated apartment throughout the day, not knowing any of her neighbors. Several of my friends who were aware of her situation drove to check on her from time to time and offered to help with the baby. Gradually, they began to notice signs of depression and decided to ask if I could somehow help her. I was surprised that Jacie agreed to let me visit, as I was a stranger to her. I think she viewed me as a sort of counselor and a professional who could rescue her. I kindly explained that I was “a postpartum doula” and that I could help her find resources and be there with her as she became well. As she shared experiences of pain and fear, her heart opened to someone for the first time. It became apparent that Jacie had been through several traumas since the birth of her baby. I pointed out to her that she had many of the symptoms for mood disorders listed on my papers from the Utah Maternal Mental Health Collaborative. I helped her locate a few therapists in the area that would accept her insurance. Fortunately, I was still with Jacie when her husband came home, and he was surprised that we were talking about such serious issues, as he had “no idea” that she had been struggling so severely. I gave the two of them an “assignment” to call their doctor. I also helped Jacie make a list of people she could ask for specific help and finally, I demonstrated ways to exercise with her baby boy inside through the rest of the cold winter, explaining that this benefits moms by producing some of the “happy chemicals” that our brains need to be healthy. One week later, as Jacie and I walked to my car after attending her first support group, she turned to me with a fresh light in her eyes and exclaimed, “I loved that so much! Thank you for bringing me here. I didn’t know that other moms feel the way I do. It helps so much to hear their stories.” That was another incredible moment when I witnessed the magical progress a village can bring about.
After hearing about this “village world,” Kay*, my best friend from high school, asked, “Where was this when I needed it?” My heart broke for her because I realized that I had been in my own world of going at it alone with my own babies, and I wasn’t available to be there or even see her need. Kay’s mood disorder came from getting next-to-zero sleep for about six months, and being completely at a loss of what to do with a more-than-fussy baby who rarely calmed down long enough to sleep for more than an hour at a time. Kay describes how she was raised to be “fiercely independent,” and how that became a trap for her after becoming a mother. Now that Kay is healing from this experience, she talks about how she wishes that she had known that there was such a thing as “Rent-a-Grandma” or a postpartum doula, who could give relief to sleep deprived moms. When I ask for what advice she would give to moms who are suffering emotionally, she pleads, “Believe that there is someone who wants to help you, and let them help you.” With tears in her eyes, she honestly expresses, “I would drop anything on my schedule to hold a baby for four hours so any mom can get some sleep and reset her brain.”
Today we may no longer have the village around us as we once did, but as women, sisters, and mothers, we are still villagers to the core. Therefore, building creative, consistent, and compassionate villages is our life and soul saving call. Emily Dyches and a multitude of women who relate to her story would agree: nothing could be more worthwhile!
*Names and circumstances have been changed to protect privacy. Go toVillageWITH.com to join our online peer support group, the second and fourth Thursday of each month at noon. You can also listen to podcasts of moms who share their experiences of healing from perinatal mood disorders.
One of the things I love so much about the Utah Doula Association is the annual conference that is put on every spring. The first time I attended was three years ago and as a brand spanking new doula I felt a little awkward and out of place being surrounded by so many experienced and seasoned doulas. Everyone knew each other and had been doula-ing a lot longer than me. But the information I received was and continues to be amazing!
The UDA recently had their conference on April 8, 2017. It was a rainy soggy day but upon entering the room you could feel the energy and excitement from everyone there; they weren’t going to let a little rain dampen their spirits.
After some mingling and a lovely catered breakfast from Blue Lemon, UDA founder Kristi Ridd-Young took the stage to welcome us all the 19th annual UDA Spring Conference. She started out with a well-known quote from Maya Angelou, my favorite part of it being:
“I’ve learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel.”
I feel that is so applicable to doulas. What mother after 36 hours of labor will remember every loving and kind word their doula spoke to them? None. But what they will remember is their doula comforting them and making them feel safe and loved. The doulas in the UDA not only treat their clients this way, but each other as well. They doula each other through hard times in life, always reminding one another that they have a village, they have a family, they have help. Kristi made clear that this is a unique group of women in Utah with the UDA. Not every doula group has this kind of compassion and love for one another.
In other states where doula groups exist there is backbiting and competition. There is gossip and negative speech. There is not acceptance and love the way it is here in Utah. The mentorship that comes from the UDA to newer doulas is outstanding. It is recognized that doula work is hard; emotionally, mentally and physically, and in order for doulas to continue in this work they will need support and continuing education. The UDA vision statement addresses these needs and more:
“The Utah Doula Association provides continuing education, community support and marketing to doulas. We strive to elevate the role of a doula through professional relationships, community awareness, and provide volunteer opportunities to support at-risk, low-income, and underserved families in our community.”
The day was filled with wonderful presentations, ranging from Mindfulness and Meditation for the Perinatal Period to round-table discussions led by more experienced doulas on topics such as: How to get partners involved, how to build relationships with providers, and pre/postnatal nutrition. There was a lively and spirited presentation by Dr. Krisina Stitcher on, “The Effect of Stressors on the Newborn.” Dr. Stitcher is a wonderful chiropractor with Family First Chiropractic and Wellness where she specializes in prenatal chiropractic work as well as care for newborns and young children.
We learned from Terah Jones and her husband about how to support families who have unexpected outcomes with childbirth. This information was invaluable to learn as a doula and it’s something everyone, despite your profession, can benefit from. Saying things like, “Your baby is beautiful and perfect” can be far more helpful than saying “I’m sorry.” Planning ahead for unplanned outcomes can be uncomfortable but it can really make a difference.
Everyone was excited for Dr. Jed Vandenberghe and his presentation, “A Holistic Approach to Autism.” While he admitted there is still no direct known cause for autism he did emphasize pregnant women should remove soy from their diets and eat only organic/non-GMO corn, wheat and oats. He recommends children under 2 eat only organic/non-GMO corn, wheat, and oats as well. He also strongly suggested not using Roundup in your yard or garden. While correlation does not equal causation there is a strong correlation between the use of Roundup and increase in autism. Despite Tylenol being used regularly after vaccines Dr. Vandenberghe discourages this common practice. Maintain a healthy micro biome by avoiding antibiotics unless necessary and always follow with a good probiotic.
I know I am not alone when I say I am so grateful for all the hard work, time, and effort everyone put into the conference. The Utah Doula Association is dedicated to mentoring and educating its members all while creating a community of support and love. If you have been on the fence about joining the UDA I highly suggest you take the plunge and do it. The Spring Conference is just one of many opportunities provided to help navigate the birth profession. You won’t regret it!
Melissa Olson Birth Doula Bundles of Joy Doula Services
Free to Breastfeed: Voices of Black Mothers
by Jeanine Valrie Logan & Anayah Sangoele-Ayoka
As doulas, part of our role is to provide general information, tips, and help with getting our clients started breastfeeding. It is important for us to take into account the societal and cultural factors that could present possible hurdles for our clients who choose to breastfeed. That is why I was so excited to read Free to Breastfeed: Voices of Black Mothers. The book (available on Kindle or paperback) is a collection of stories, essays, poems, and email conversations from a wide variety of black mothers. They all share their unique experiences and perspectives regarding their personal breastfeeding journeys, with all the ups, downs, joys and challenges that most women who breastfeed eventually feel. The book is broken up into six chapters covering topics such as the legacy of breastfeeding, myths and barriers, troubleshooting problems, stories of empowerment, and the eventual ending of the breastfeeding relationship. The book ends with a collection of useful terms and resources, as well as profiles for each of the contributors.
The authors compiled all of the stories into this book to “act as a starting point for discussions within our communities, a steadfast support in those difficult moments, and a self-empowering guide when discussing one’s breastfeeding goals with family, friends, partners, and health care providers…because breastfeeding IS the revolution.”
The Health Implications of Not Breastfeeding, and How Black Mothers are Disproportionally Affected
Statistically, African-American mothers are the least likely ethnic group to breastfeed, and if they do breastfeed it is often only for a short time. The authors point out that there is a shortage of breastfeeding support groups specifically targeted to black women, as well as a “lack of trained lactation consultants, specialists, educators and counselors in black communities.”
The Center for Disease Control and Prevention reports that black women breastfeed at a rate of 54%, compared to white women at 74% (source). Black women under the age of 45 are also at a higher risk for developing breast cancer compared to white women, (source) and the authors point out “that breastfeeding not only reduces one’s risk for developing breast cancer, but risk is also exponentially reduced the longer one breastfeeds. This information is major for black women who die from breast cancer at a rate four times greater than white women.” (source)
Black Women and Breastfeeding: A Complicated History
With the clear health benefit to breastfeeding, as well as the emotional benefits of bonding with one’s child through the breastfeeding relationship, one may wonder why more black women don’t breastfeed. There is a complex history surrounding black women and breastfeeding, and for some women this plays into their decision not to breastfeed.
A “Wet Nurse” is a woman who is hired to nurse and sometimes care for another woman’s child. Wet nurses have been used throughout history, but the author tells us that wet nurses “are very significant to Black American history. Black female slaves were readily used as wet nurses for their owners’ children, often at the sacrifice of their own children.” Because of this, some black women feel a complicated mix of feelings around breastfeeding. The author of the blog post Breastfeeding While Black: Let’s Normalize It also shares more reasons why black women may not breastfeed, including “lack of general knowledge, few hospital resources, limited peer support, lack of family/spousal support, and insufficient maternity leave.”
What Can We As Doulas Do?
As doulas, each of us has the power to help black women in our communities breastfeed if they choose to. We can reach out to offer support, education, resources and help clear up myths and misconceptions about breastfeeding. We can connect clients with resources specifically geared toward black mothers, starting with the resource list below. Also, please share this blog post on social media to help spread the word about the need for more breastfeeding education and support for black mothers.
- Motherlove podcast: featuring the authors of the book
- Black Breastfeeding Week: Annual celebration of Black mothers who breastfeed
- Black Breastfeeding Week Facebook page
- Black Women Do Breastfeed: Website featuring a blog, resources, and breastfeeding stories
- Black Mothers Breastfeeding Association: Providing resources and support to African-American breastfeeding families
- Mocha Manual: pregnancy and parenting lifestyle website and blog for African-Americans
- Black Breastfeeding 360: A comprehensive multi-media content library of resources, perspectives and voices of the Black breastfeeding experience
- African-American Breastfeeding Alliance: Empowering Black families to breastfeed their children
- Uzazi Village: Providing support groups for breastfeeding mothers
- R.O.S.E. (Reaching Our Sisters Everywhere): Programs that include breastfeeding clubs for moms
- Blacktating: Breastfeeding news and views from a mom of color
- Mocha Moms: a support group for stay at home mothers of color with information on childrearing and other family topics
- “Black Women Breastfeeding: A Multi-Generational Story”, short YouTube video
- “The African-American Breastfeeding Project”, YouTube mini-documentary
- Utah Breastfeeding Coalition: To collaboratively support, protect, promote, and celebrate breastfeeding in the State of Utah
- Utah Department of Health Breastfeeding Resources
- La Leche League of Utah
Beth Hardy, SCMT, MT-BC, PCD(DONA)
Music Therapist | Birth Doula | Postpartum Doula
Pregnancy is full of so many new and beautiful things (and let’s be real here… a few not so beautiful things.) With those things come questions. Oh, so very many questions. As doulas, we hear a lot of these and we have some incredible members of the Utah Doula Association here to answer a few for you.
But first: A disclaimer- We are not medical providers. Please talk to your doctor or midwife about any questions/concerns you have. After all, that’s one of the reasons you’ve hired them… They want you and your baby to stay happy and healthy!
Now onto the questions! We chose the questions we see and hear most often from our clients and community and collected answers from some of our local doulas.
What foods should I avoid?
”Eating well-balanced meals during pregnancy is very important for you and your developing baby. Most foods are safe; however, there are some foods that should be avoided. Here is a list of the top foods to avoid during pregnancy.
- Raw or undercooked meats, seafood, and shellfish
- Deli meats or refrigerated meat of any kind, unless heated until steaming (165° F)
- Fish containing high levels of mercury including: shark, swordfish, king mackerel, and tilefish. Canned, chunk light tuna usually contains less mercury than other tuna, but should be limited to less than 6 ounces per week.
- Organ meat more than once per week
- Raw eggs or any foods containing raw eggs
- Unpasteurized milk, cheeses, or fruit juice
- Salads from the deli containing eggs or meat
- More than 200 mg of caffeine per day
- Unwashed produce
- Raw or undercooked sprouts
- Junk foods
If you have questions about the safety of a certain food, be sure to speak with your care provider.”
– Karina Robinson, myutahdoulas.com
Can I still workout?
“I would say always check with a doctor before beginning a new exercise routine, if you have been
active before it is ok to continue being active, and be sure to talk to your instructors and ask them for modifications if you do any type of high impact workouts. Yoga, moderate cardio, and moderate weight training have shown to actually be beneficial in pregnancy.”
– Bonnie Baker, bellissimobirth.com
What should I put in my hospital bag?
“Of course some of the more obvious items come to mind: toothbrush, phone charger and hair brush. But maybe you have a comfort item such as a blanket or picture that relaxes you? Is your pillow amazing and you can’t sleep without it? Pajamas, slippers and a bathrobe can help you feel more comfortable in the sterile environment of a hospital. Bring whatever is that helps you feel like you. It could be mascara, lip gloss or a curling iron. Hospitals are dry so bring lotion and chapstick as well. And don’t forget the car seat!!”
– Melissa Olson, bundlesofjoy.biz
What is a birth plan and how do I write one?
“A birth plan is a tool for communicating your needs and desires for your birth experience to your doctor, nurses, midwife, and/or doula. When writing yours, consider how you want your birth to be. What would you like to have as part of it? What procedures would you like to avoid? If you aren’t sure, Google some examples of birth plans to see what’s included. A good rule of thumb is to keep it to one page with bulleted points. Clear and concise. Focus more on what you DO want than what you don’t. And make sure your doctor, spouse or partner, and anyone else supporting you reads it before you go into labor.”
– BreeAnn Moore, positivebodymindandbaby.com
How can I make sure I stay hydrated?
“Staying hydrated is so important for mother and baby. Get yourself a leak-proof water bottle that you LOVE (you’re more likely to use it if you love it!) Keep it with you at all times to sip throughout the day. Make a habit of taking a few swallows every time you use the bathroom, whenever you receive a text, when you feel your baby move, or whatever other small task will help you to remember. If plain water is hard to drink, consider adding a squeeze of lemon, a few muddled mint leaves, or a small handful of fresh or frozen berries. Try eating fruits and vegetables with a high water content too. Apples, oranges, melons, leafy greens, and celery are great options.”
– Melissa Nanes, honeybeebirth.com
What stretches can help relieve pregnancy aches and pains?
“Aches and pains are very common in pregnancy – specifically and especially in the low back. Before I get into some of the stretches that may help, I want to say that if you are having debilitating or persistent pain you should bring it up with your care provider who can work with you to set up an exercise plan specific to you and your needs. If you’re not worried about the pain and simply seeking some comfort, here are some ideas for you: pigeon pose, modified or not, is a great pose to both externally rotate the hip and get a nice stretch in the low back – two things that will help bring relief. Hamstring stretches, like a standing or seated forward fold, will also stretch the low back. Hugging the knees into the chest – as wide as you need your knees to accommodate your growing belly – or some gentle twists can also be helpful to the low back. Three great strengthening exercises for the low back are reverse plank or simple reverse table-top position, bridge pose, and staff pose – strengthening the area may be just what you need for some added support to hold up your growing uterus and the extra bit of weight that makes up your sweet baby – or babies!”
– Stephanie Baldi, bluelotusmama.com
How do I use a birthing ball/peanut ball?
“Birthing and peanut balls are amazing tools to use both during pregnancy and labor. Sitting on a birth ball can help you maintain good posture and keep your pelvis open so baby can more easily get into an optimal position for delivery. Many women find that during the early stages of labor they can help trigger contractions by bouncing on a birthing ball or doing hip circles while sitting on one. Peanut and birthing balls are also fabulous ways to be in a more resting position during labor, while also helping with maintaining good posture, positioning, and opening of the pelvis. Some great restful positions include: lying on your side with a peanut ball between your legs, sitting on a birth ball while lying/leaning over a bed or couch arm, and sitting in a reclined position with a peanut ball under one knee.”
– Charity Wheeler, purelovedoula.com
How do I write a postpartum plan?
“Expectant couples can spend months researching their perfect birth, but many fail to consider the postpartum period and it can take mothers by surprise. Because the postpartum period inhabits so much and lasts for months, if not years, it’s essential to plan accordingly. A postpartum plan is similar to your birth plan. Here are a few things to consider…
- Who can offer assistance by rallying family and friends or choosing a postpartum doula to support you?
- How long will your partner be off work to bond with baby and help mom?
- Who can help schedule the delivery of meals?
- Who can transport older children to and from school?
- Plan ahead for dates and travel arrangements for out of town family visits.
- Who can come pick up toddlers and have playdates while you rest?
- Can you pay for a housecleaning service?
- How long will your maternity leave be?
- Do you need to pump extra while on maternity leave to have a milk storage?
- Do you need to start interviewing nannies or daycare providers?
Things to be done at home before your baby is here…
- Prepare a bunch of freezer meals. Fill your freezer!
- Buy a lot of healthy snacks to keep on hand when mom isn’t able to cook.
- Wash and organize all baby’s laundry.
- Create a feeding area with a water bottle, snacks, magazines, etc.
- Talk to older siblings about your new addition.
- Enjoy the everyday moments!”
– Tobie Spears, peacefuldoulaservices.net
What if I am not sure about the care provider that I have chosen… especially late in my pregnancy?
“Trust your gut feeling. If you are questioning things about your care provider, look into other options. It’s not too late, even near the end of pregnancy, to change your mind. You might find that it’s the best decision that you’ve ever made. It certainly does not hurt to look into your options. There are usually red flags during the pregnancy if your care provider is not supportive of your birthing choices. Don’t ignore those. It is one of the most important choices that you can make in your whole birthing experience. Even if you are in labor at a hospital and you don’t like your nurse don’t feel bad about asking for a new one.”
– Joleen Cullens, thehealingtreemassage.com
When will I go into labor and what happens if I go over my due date?
“These may feel like the most pertinent questions as you near your birthing time. We are so used to planning and knowing what happens next and when. Being used to scheduling everything can make the unknown of the birthing time seem elusive and perhaps always on the horizon. You may not find it comforting to be told things like, ‘Baby will come when they are ready.’ Or even, ‘It will happen when it happens.’ It won’t take away the guesswork of the unknown, but it may help you breath easier knowing that the time frame during which baby can arrive really is not easily written down to a certain day.
So what do you do if you go over your due date? This is a perfect question to ask your care provider. His/her answer will give you a good idea about their policies regarding ‘over term’ births and if their policies match how you would handle the situation. Some providers may begin suggesting induction as early as 39 weeks. Others will follow your lead to wait for baby to come on their own as long as everyone is looking healthy and strong. When making a decision between induction and waiting for labor to occur spontaneously, it is important that you gather all the information necessary to make a decision for you and your baby. ACOG’s (American College of Obstetricians and Gynecologists) current recommendation is that induction based on due dates is not recommended before 39 weeks, nor 39-41 weeks unless the cervix is deemed favorable. Ultimately, choosing to wait for baby to come on their own is the safest option for both mother and baby, as it lowers the chance of birthing by cesarean section, and shows improved outcomes for both mother and baby. Since there is no magical number for knowing when your baby is fully developed and ready to be born, leaving it up to him or her to choose their birthing time, when possible, is ideal.”
– Raquel Alfaro, starlightdoulaservices.com
How can I prepare for my VBAC?
“Read pregnancy and vaginal birth after cesarean books. I think some really good ones are The VBAC Companion by Diana Korte, Open Season by Nancy Wainer Cohen, Birthing From Within by Pam England, and Ina May Gaskin’s Guide to Childbirth. Consider registering for VBAC specific courses in an independent prenatal program. These can be refresher courses if you have taken courses before. I’d also recommend participating in ICAN. It is a support group for women that have had a previous cesarean. They are amazing, and a wonderful free resource!
Enlist the encouragement of a supportive care provider. Find a caregiver/hospital who already provides the options you want, and doesn’t need to be convinced. Find someone who believes in you and your body’s capability to birth your baby, in VBACs, has a VBAC success rate over 75%, and a cesarean rate that is lower than the community average. If possible, consider having a midwife as your primary caregiver. Midwives have a very low rate of cesarean birth. If you are unsure about anything, get a second opinion. Trust your inner strength and knowledge.
Hire a doula/labor assistant/support person. It is worth every penny to be reassured during labor by someone who believes birth is a natural function. This person will have supportive non-medical skills to help you through labor for the birth you want. This person will assist you from the day you hire her right through postpartum, and provide in person support from the onset of labor until you have settled in to cuddle with your baby.
Throughout pregnancy, practice relaxation. Your body has muscle memory and the more you practice releasing the muscles in your pelvic floor, legs, and buttocks the less you will have to ‘convince’ your body to do while in labor. Use affirmations such as ‘each contraction strengthens my baby and me.’ Or ‘I will birth my baby vaginally, naturally, and joyfully.’ Discuss everything that is important to you with your care provider, putting it all into your birth plan. Make extra copies to be put in your chart. Know your hospital’s VBAC policies and negotiate well before the birth for anything different. Your doula will happily discuss with you what to put in the plan if you have any trouble at all writing it. Research your options. Talk with your birth partner.
You can do this!”
– Rachel Winsley, mindfulbirthllc.com
We hope some of your questions have been answered here and that the UDA will continue to be a useful reference and resource to you. Stay tuned for future posts!