Feeling Supported During Birth — Even Without a Partner
If you find yourself preparing for birth without a partner, know that it doesn’t mean you have to feel unsupported or alone. There are many ways to create a sense of strength, care, and connection throughout this journey, regardless of who is or isn't physically present.
When people think of pregnancy, they most often imagine two people involved — but that’s not the reality for everyone. Some people choose to become single parents from the start. Others find themselves navigating pregnancy after loss or separation. Sometimes, partners are away for work, deployment, or other circumstances beyond anyone’s control. Every situation is unique, and each story is equally valid.
If you find yourself preparing for birth without a partner, know that it doesn’t mean you have to feel unsupported or alone. There are many ways to create a sense of strength, care, and connection throughout this journey, regardless of who is or isn't physically present.
Preparing for Birth
Taking a childbirth education class can be one of the best ways to prepare. Classes help you understand what to expect during labor and birth while connecting you with others who are walking a similar path. They can also open your eyes to the wide range of choices you have when it comes to birth. Everything from comfort measures and pain management options to positions for labor, breathing techniques, and ways to advocate for yourself in the moment.
High Country Doulas offers a range of childbirth education classes designed to meet people wherever they are in their journey. There are virtual options for those who prefer to learn from home, as well as in-person classes where doulas can attend in place of a partner to offer comfort and support. Additionally, a pregnant person can bring someone in replace of a partner such as a trusted family member, friend, or their doula.
There are also single or small-group classes available in many communities and online spaces for those preparing to give birth solo. Taking time to learn about what to expect can help you connect more deeply with your body and your instincts as you prepare to welcome your baby.
Finding Your Circle of Support
Support can look different for everyone. It might be trusted friends, a family member, or a doula who offers grounding reassurance during this time. For some, community can also be found in online spaces, birth groups, or even among neighbors and coworkers. There is no single way to build your circle, and what matters most is feeling seen, safe, and encouraged.
Focus Your Mind
Birth is both a physical and emotional experience, and the way you prepare your mind can have a powerful impact on how you feel throughout the process. When you’re giving birth without a partner, moments of fear or uncertainty can naturally come up. Thoughts like “I’m scared to do this alone” or “I wish someone were here with me” are completely valid. Try letting those feelings come and go without judgment. Notice them for what they are, and then remind yourself that they do not define your strength.
When you’re ready, it can help to gently shift your focus toward what you know to be true about yourself. You are capable, resilient, and doing something extraordinary. Reframing your thoughts is not about ignoring your emotions but about creating space for self-compassion and confidence to grow alongside them.
If you find affirmations helpful, you could write them on small cards and place them where you’ll see them often or bring them to your birthing space. Some people enjoy recording their affirmations in their own voice or having a loved one record them, so they can listen to them during birth.
Building mental strength is not about being fearless. It’s about trusting yourself to move through each moment with courage, no matter how it unfolds. Every time you take a breath, every time you pause to center yourself, you are proving that you already have everything you need within you.
Consider Optional Birth Support
When preparing for birth, it is worth thinking carefully about who you want in your space. This is one of those times in life when it is completely okay to be “selfish.” Birth is not a time to worry about pleasing others or managing anyone else’s comfort. The most important thing is what feels right for you and your baby.
Ask yourself who will truly be there for you, no matter the time of day or night. Who brings calm energy when you need it most? Who helps you feel safe, grounded, and respected? Those are the people who belong by your side. If someone’s presence might cause stress or make you feel like you need to take care of them, it is perfectly fine to say no. You deserve to focus on your own needs during this experience.
If you are giving birth without a partner, consider using a doula. Doulas are trained professionals who provide emotional, physical, and informational support throughout pregnancy, labor, and postpartum. They can offer comfort measures, help you advocate for your preferences, and bring steady reassurance when you need it most. Some doulas even provide postpartum visits to help you adjust to life with your baby.
In some areas, doulas may be covered by insurance or Medicaid, and there are also low-cost or volunteer doulas available for those who qualify. Furthermore, your HSA (Health Savings Account) or FSA (Flexible Spending Account) may help you cover doula and postpartum services. High Country Doulas offers a variety of options, and reaching out to explore what might work best for you could be a great place to start.
If a doula isn’t accessible, you might consider having a trusted friend or family member present at your birth. Choose someone who can show up fully for you, offering quiet strength and encouragement. Even one supportive person can make a world of difference. If no one can be there in person, technology can still bring comfort. A video call or even a short message from someone you love can remind you that you’re not alone. Sometimes, hearing a familiar voice or seeing a caring face, even through a screen, can make all the difference.
Communicating and Planning Ahead
It can be helpful to let your provider and the hospital staff know that you’ll be giving birth without a partner. This allows them to understand your situation and offer additional support when needed. They may also be able to connect you with helpful resources or make small adjustments to help you feel more comfortable and cared for.
Creating a birth plan is another powerful way to prepare. A written plan helps your care team understand your preferences and values so that your wishes can still be honored even if you are not able to express them verbally during labor. This can include things like your preferred pain management options, who you want in the room, and how you’d like your baby to be cared for after birth.
Your nurses can also be an incredible source of comfort and encouragement. Many parents share that their nurses provided some of the most meaningful support during birth, offering calm reassurance, gentle guidance, and a caring presence throughout the process.
If possible, you may want to consider a birth setting that is known for providing hands-on and continuous support, such as a birth center or a hospital that prioritizes patient-centered care. Choosing an environment where staff take time to truly listen and respond to your needs can make a big difference in how supported you feel during labor.
Preparing for Labor on Your Own
Preparing for labor when you will be giving birth without a partner can help you feel more confident, calm, and supported. Thinking ahead about practical, emotional, and environmental needs allows you to focus on yourself and your baby when the time comes.
Transportation: In the weeks leading up to labor, consider your plan for getting to your birth location. Think about who might be available to drive you or what alternative options you could use if labor starts unexpectedly. Knowing you have reliable transportation ready can bring a sense of security and peace.
Mental Strength: Everyone can nurture mental strength in their own way. Some people find it through faith or spiritual practices, while others feel steadier through quiet reflection, meditation, or time in nature. Affirmations, learning about birth, or support from loved ones can also offer reassurance. Exploring what feels right for you can help you carry a sense of calm, confidence, and resilience into labor
Prepare Your Home: In the days or weeks before birth, setting up your home for easy movement and accessibility can make postpartum recovery smoother. Keep essentials within reach and consider who you might call for help if needed. Organizing baby items, meals, and comfort supplies ahead of time allows you to focus fully on your baby once they arrive.
Get Ready Early: Having your hospital bag packed, paperwork completed, and baby essentials ready can reduce stress and help you feel organized and in control. These small preparations can give you space to focus on your body and your experience as labor begins.
Make Your Space Your Own: Thinking about what makes you feel calm and supported can make a big difference. Gathering items like a soft blanket, a favorite pillow, photos, or comforting scents in advance allows you to create a space that feels safe and familiar. If you plan to use tools like a birth ball or shower during labor, having them ready beforehand can help you feel more centered and comfortable.
Create a Grounding Toolkit: Consider the techniques you might use to manage intensity during labor. Breathing exercises, visualization, gentle movement, or other relaxation tools practiced in advance can help you feel more prepared and confident in your ability to navigate labor.
Postpartum Support: Even before your baby arrives, it can help to think about how you will care for yourself in the days and weeks afterward. Arranging check-ins from loved ones, planning meals, or connecting with a postpartum doula can make recovery smoother and less stressful.
Giving birth without a partner can be a powerful and transformative experience. It is a chance to connect with your own strength, trust your instincts, and honor the incredible work your body is doing. Support surrounds you in many forms, from your care team to loved ones and the inner resilience you are building. At High Country Doulas, we are here to walk with you, offering guidance, encouragement, and care throughout pregnancy, labor, and postpartum. Every step is a chance to discover your own resilience and grow more confident in yourself. You’ve got this!
Resources:
Facebook Groups:
Military Birth Resource Network and Postpartum Coalition
Single Parents: Surviving Single Parenthood
Postpartum Support International
NC Resources:
https://www.psychologytoday.com/us/groups/north-carolina?category=pregnancy-prenatal-postpartum
https://womenscenter.wfu.edu/deacon-doulas/
TN Resources:
https://www.tn.gov/health/health-program-areas/fhw/mhi/for-women.html
https://tennessee.helpingmamas.org/programs/
https://www.balladhealth.org/prenatal-family-classes
https://tipqc.org/community-resource/
https://www.balladhealth.org/resources/strong-starts
https://www.etsu.edu/nursing/etsunfp/
https://maryshandsnetwork.org/
Additional Resources:
https://www.singlemothersbychoice.org/
https://thelifeofasinglemom.com/national-resource-guide-new/
Prenatal Dental Care
Dental health is not what first comes to mind when you find out that you are expecting. We want you to know what you can do to protect your pearly whites during your pregnancy.
Understanding how to care for you teeth and gums while pregnant and what to watch out for can help you to avoid being stuck in a situation to need major dental works while pregnant or in the postpartum. Learn all the factors that could impact your health and the health of your baby, plus get resources for local dentist that provide care in your area.
You want me to brush my baby’s teeth … in the womb?
You may be thinking … what does prenatal dental care entail?
When first learning about the need for prenatal dental care, this was my first reaction as my thought was that there was new research about how to take care and prepare your baby’s dental health in utero.
However, prenatal dental care is not for your baby, but instead for pregnant women.
Did you know that pregnant women may be more prone to gum disease and cavities?
Factors that can cause your dental health to decline…
Gum Problems
The hormones produced during pregnancy can sometimes cause you to be more prone to various gum problems such as…
gingivitis (gum inflammation) which is the swelling of the gums and most likely to be seen in your second trimester of pregnancy.
undiagnosed or untreated periodontal disease that would have been preexisting to becoming pregnant, but may worsen throughout carrying a baby.
pregnancy epulis or pyogenic granuloma which is enlargement of the gums in localized areas and that are not permanent, but uncomfortable.
You may want to switch to a toothpaste that has a higher fluoride content and a toothbrush with softer bristles to battle these gum problems.
Vomiting
During pregnancy, hormones soften the muscle that keeps food and drink in your stomach and causes vomiting to become more prevalent during this time. Excessive vomiting in turn can continually coat your teeth with strong stomach acids and increase risk of tooth decay.
To help combat tooth decay from vomiting…
Avoid brushing your teeth immediately after vomiting. While the teeth are covered in stomach acids, the vigorous action of the toothbrush may scratch the tooth enamel.
Rinse your mouth thoroughly with plain tap water.
Follow up with a mouthwash*.
If you don't have a mouthwash*, put a dab of toothpaste on your finger and smear it over your teeth. Rinse thoroughly with water.
Brush your teeth at least an hour after vomiting.
Cravings for Sugary Foods
Especially during the first trimester of pregnancy, food cravings appear and often if your cravings turn out to be sugary in nature, cavities may become more prevalent from those cravings.
If you do have those sugary cravings, try to find low-sugar or naturally sweet food options (grapes, dried fruits, dark chocolate)paired with some protein (nut butters, nuts, cheese, boiled egg) and if that does not satisfy; rinse your mouth with an alcohol-free mouthwash and brush your teeth after satisfying that sweet craving.
Your dental hygiene can affect baby in the uterus…
When Dental Hygiene Lacks
A pregnant woman that does not have a regular or consistent tooth-brushing habits can lead to having excessive bacteria that grows in the mouth. That bacteria can enter the bloodstream through the gums and end up in the uterus where baby is growing.
This then can trigger the body to produce a chemical called prostaglandins, causing early term labor.
What can you do as a mom preparing for the arrival of your baby?
Image sourced from Healthchildren.org American Academy of Pediatrics (Copyright © 2018)
Resources
General Dentists in Boone, NC
Blue Ridge Dentistry Dr. Michael K. Taylor, Dr. Christopher A. Gordon, and Dr. Danielle D. Gordon
High Country Dentistry Dr. David Crank
Appalachian Dental Care Dr. Steven B. Airey
Warren General Dentistry Dr. R. Lee Warren and Dr. Blaire E. Warren
Waldrep Family Dentistry Dr. Wes Waldrep and Dr. Julie Waldrep
Comprehensive General Dentistry Dr. James B. Graham Jr.
Bridgeman Dentistry Dr. Craig Bridgeman and Dr. Robert H. Bridgeman
General Dentists in Tri-Cities
Westmoreland Dental Group Dr. J.D. “Bo” Westmoreland (Johnson City, TN)
Ellis and Mefford Dental Associates Dr. M. Keith Ellis and Dr. Micheal Mefford (Johnson City, TN)
Guest, Guest, & Guest Dentistry Dr. Charles E. Guest, Dr.Cheston Guest, and Dr. Meaghan Guest (Kingsport, TN)
Bristol Oral/Maxillofacial Surgery Dr. Donald S. Redford (Bristol, TN)
Healing Hands Health Center, Dental Care (Bristol, TN)
Alamont Dental Associates Dr. Nathan D. Willis, Dr. William C. Shipley, Dr. Brandon S. Roller, Dr. Barry L. Hopper, and Dr. Stephen T. Graul (Bristol, TN)
Gray Station Dental Dr. Richard (Tony) Turner and Dr. Brady Jones (Gray, TN)
Carol Creek Dental Dr. Rhiannon M. Miller (Johnson City, TN)
References
American Academy of Pediatrics. (2018, June 22). Give your baby the best possible start. (healthychildren.org) Retrieved from https://www.healthychildren.org/English/ages-stages/prenatal/Pages/Protect-Tiny-Teeth.aspx
American Academy of Pediatrics. (2018, June 26). Tiny teeth: Art of for-two’ing. [Video file]. Retrieved from https://www.youtube.com/watch?v=Ub9HC1DX4Mg
Department of Health & Human Services. (2014, August 31). Pregnancy and teeth. (State Government of Victoria, Australia) Retrieved from https://www.betterhealth.vic.gov.au/health/healthyliving/pregnancy-and-teeth
J. Shahangian, DDS, MS. (2017, May 16). Brushing for two: How your oral health affects baby. (healthychildren.org) Retrieved from https://www.healthychildren.org/English/ages-stages/prenatal/Pages/Brushing-for-Two-How-Your-Oral-Health-Effects-Baby.aspx
*Fluoridated (recommended by Australian DHHS)
Thank you note to my doulas
Doulas are often mistakenly thought as just an ultimate crunchy home birth accessory, but I do not know how I would have navigated the medical system without you. Even from the early days of pregnancy, in a whirlwind of rotating nurses, doctors, and midwives, you were a constant.
To my dear doula team--
Okay, in defense of my tardiness, you failed to warn me that babies cause actual warps in spacetime. But you’re long past due for a proper thank you.
Now where to begin? You were with me from the first trimester. You offered nutritional counseling, brushed the disastrous post-pushing hair to which I was oblivious, taught me how to help my baby latch not chomp. But these things only skim the surface.
Throughout pregnancy, I read and researched in preparation for an empowered, low-intervention birth--only to discover after my preeclampsia diagnosis that most of my favorite birth books wrote off “complicated” births with a sympathetic “Sorry, not our department.” But where books failed me, you shone.
Doulas are often mistakenly thought as just an ultimate crunchy home birth accessory, but I do not know how I would have navigated the medical system without you. Even from the early days of pregnancy, in a whirlwind of rotating nurses, doctors, and midwives, you were a constant. You coached me in how to speak with my providers and built up my trust in my care team. When a heavily monitored birth became inevitable, you guided me through what to expect, even contacting a local OB for a play-by-play of a preeclampsia induction.
You helped me process my fears and disappointments as plans unraveled (and did not bat an eye when I announced I no longer believed in birth plans a few days before I went into labor). I’ve often been patronized when nerves got the better of me. But though you saw me go full basket case, not once did you make me feel less than intelligent or capable. You treated every emotion as valid, even as you eased my mind with your calming perspective. Your confidence kept me in touch with my own guts.
In the end, I saw less of you than I intended during labor because (plot twist!) our prep together had so readied me for the experience that I didn’t feel the need to call in reinforcements until my baby was just hours away. From the time I arrived at the hospital, I knew my options. I knew the questions to ask. And even shaking and loopy with adrenaline, I was not afraid.
Who would have predicted that I could feel so self-assured waddling to the car with bag half-packed and amniotic fluid squelching in my shoe, or trailing a million tubes and a patient husband down a hospital hallway in the wee hours of the morning? I guess the scenery was less impressive than if I’d squatted in a field in the beams of the rising sun. But I was an active participant in every aspect of my beeps-and-needles labor, and I loved it.
I said from the beginning that a peaceful birth was more important to me than tub or stirrups, hypnosis or epidural. And because of you, I got my peaceful birth. But more than that, I got a happy birth. I got a birth story I am eager to share not to shock or horrify, but to encourage. And I will carry that with me forever.
So thank you. Thank you always.
Ariel S. - first-time mother, aspiring writer
Are Essential Oils Safe During Pregnancy?
Essential oils are becoming more and more popular for use in pregnancy, birth, and early babyhood. But are they safe? Do they work? And which oils do you use for what?
We address all of these frequently asked questions and more in today's blog article. Are essential oils safe during pregnancy?
First, let's address the elephant in the room. Are oils safe?
Essential oils are becoming more and more popular for use in pregnancy, birth, and early babyhood. But are they safe? Do they work? And which oils do you use for what?
We address all of these frequently asked questions and more in this blog article.
Are essential oils safe during pregnancy?
First, let's address the elephant in the room. Are oils safe?
To make a very long story short, YES, essential oils are safe for use in pregnancy and beyond. But of course, there are some exceptions to that rule. We'll break those down in a minute. But in our humble opinion, and despite the sensationalized blog posts you may read online, essential oils are overall extremely safe to use during pregnancy and yes, even on children.
Ultimately you need to make your own decisions but in general, if you are an overall healthy person and you listen to your body, you should be able to use essential oils safely and without worry during pregnancy and beyond.
That being said, there are some general guidelines to be aware of when using essential oils while pregnant and here they are:
Safety Tips for Essential Oils Use in Pregnancy:
START OUT SLOW
If you are brand new to essential oils, start slow. Just start by introducing 1 drop of oil to the bottom of your feet and tune in to see how your body reacts. Increase usage slowly over the next few weeks. Essential oils are strong substances that can create a significant (positive) change in the body, but if you’re brand new you want to avoid too much change too fast.
DILUTE.
In general, I recommend to always dilute with a carrier oil, such as coconut oil, jojoba oil, olive oil, etc. This will help it absorb more gently into the skin. When you become more comfortable with essential oils you can try applying them “neat” (undiluted).
PHOTOSENSITIVITY.
Never put a citrus oil (lemon, orange, tangerine, grapefruit, bergamot, etc.) onto skin that will be exposed to direct sunlight within the next 12- 48 hours. This can cause a severe sunburn.
QUALITY COUNTS!
As with most thing in life, you get what you pay for. Always use a good quality, therapeutic grade essential oil. It is estimated that 94-96% of oils on the market today are adulterated (diluted or mixed with synthetic chemicals…yuck!). Unfortunately, even though a label might say “100% Pure Therapeutic Grade” it doesn’t have to really mean it actually is 100% pure or therapeutic grade.
There is very little regulation regarding essential oil labeling so it’s essential (pun!) to trust the source of your essential oils. For us at High Country Doulas, we use and trust Young Living Essential Oils. We use these oils on ourselves and on our own families, and these guys are LEGIT!
SOME WOMEN CHOOSE TO AVOID EXCESSIVE USE OF THE FOLLOWING OILS DURING PREGNANCY:
Clary Sage, Sage, Idaho Tansy, Hyssop, Fennel, Wintergreen, Myrrh, Nutmeg & Cinnamon
OILS THAT ARE PRETTY UNIVERSALLY REGARDED AS SAFE FOR USE IN PREGNANCY INCLUDE:
Peppermint (use lightly or in moderation because it can have a drying effect on milk supply for some lactating parents), Lavender, Lemon, Thieves, Peace & Calming, Gentle Babies, Cedarwood, Frankincense, Geranium, Grapefruit, Sandalwood, Orange, Ylang Ylang.
It is important to listen to your body because our bodies are smart and know what’s up! So take these tips into consideration as you are using essential oils and always listen to your body!
Remember, a very small amount goes a very long way. It is also very helpful to dilute essential oils in a carrier oil such as coconut oil, olive oil, or Young Living’s V-6 oil if you are applying them topically. I just use a small bit of carrier oil (dime or quarter size) and a drop or two of essential oil in the palm of my hand to make it super easy.
Popular recipes and blends during pregnancy
HAPPY TUMMY RECIPES:
Peppermint Vitality - Add a drop directly to your tongue or put the oil in your water/tea and drink. or put in capsules.
DiGize Essential Oil Blend (in the Young Living Premium Starter Kit)
IMMUNITY BOOST:
Apply Thieves Essential Oil (in the Young Living Premium Starter Kit) to your feet or put in your diffuser.
Sleep next to a diffuser with Oregano, Thieves, and Rosemary essential oils
HAPPY HIPS:
Rub Copaiba, Peppermint, and Idaho Balsam Fir essential oil over hips mixed with a carrier oil such as coconut oil or jojoba oil.
MOOD SWINGS:
Frankincense Essential Oil - rub over your ears and wrist and/or place in your diffuser.
Stress Away Blend (in the Young Living Premium Starter Kit)
Citrus oils like orange, grapefruit, lemon, bergamot. try mixing with some lavender.
STRETCH MARK DEFENSE:
1/4 cup of coconut oil, 4 tbls of cocoa butter, 4 tsp sweet almond oil, 6-8 drops each of Frankincense, Lavender, and Young Living's Gentle Baby blend.
BETTER SLEEP:
Mix 3 drops Lavender, 3 drops Cedarwood, and 1 drop Vetiver Essential oils into your diffuser at night
Peace and Calming blend from Young Living
HEARTBURN:
Mix Peppermint, DiGize blend from YL, and a carrier oil of your choosing
Rub over stomach around lower abdomen
HELPFUL OILS FOR LABOR & BIRTH:
Lavender is calming and a natural analgesic; (can slow down early labor)
Clary Sage and Myrrh (strengthen contractions and stimulate the uterus) - apply to inner ankles and on lower abdomen
Jasmine- inhale aromatically to encourage labor to start
Lavender, Idaho Balsam Fir and Copaiba for relaxing muscles in labor
Stress Away blend from Young Living - apply to neck and/or diffuser
Valor blend from Young Living for courage and balanced emotions - put a drop on your heart and wrist or in your diffuser
Pregnancy Kicking Your Butt?
Maybe you've dreamed of being pregnant for so long, and now you are feeling miserable with nausea, constipation, etc. You wonder how you can make it through the next couple of months til you get to hold your baby? You think there is no remedy that will work. No solution to the discomfort and challenge of this pregnancy!
High Country Doula co-owner, and certified Health Coach, Allison Rollans talks about pregnancy woes and realistic solutions that actually help.
Perhpas you've dreamed of being pregnant for so long, and now you are feeling miserable with nausea, constipation, etc. You wonder how you can make it through the next couple of months til you get to hold your baby? You think there is no remedy that will work. No solution to the discomfort and challenge of this pregnancy!
As a mother of three, I have dealt with nausea and back pains during pregnancy & as a health coach I have assisted pregnant moms of all shapes and sizes with these common symptoms of pregnancy.
Keep these helpful tips in mind if you or someone you know are experiencing those not so nice parts of pregnancy.
Number 1. Nausea
Oh the joy! I can remember spending mornings afraid to move or stray to far from a bathroom.
Our beautiful hormones, low blood sugar & some say ‘nutritional deficiencies’ are likely why some of us are miserable in those early months and some of us for longer. If you have mild nausea in your first or second trimesters try some of these options to soothe yourself.
Small, frequent, protein-rich & fruit/vegetable-rich meals can help stabilize our blood sugar and doesn’t overload one’s digestive system. Keep crackers by the bed to eat before you get out of bed. Morning can bring on low blood sugar and with it; nausea.
Nutrient rich foods like whole grain toast/crackers (dry is best), plain yogurt, apples with a nut butter are good choices.
Allow for morning-time to unfold slowly.
Teas like Ginger, Peppermint/Spearmint, Red Raspberry & Chamomile can be soothing.
Opening windows and getting some fresh air or getting outdoors and taking a walk may help.
Have your provider check to be sure your iron and B6 levels aren’t low. These can cause or worsen morning sickness.
Acupressure/Acupuncture are great for nausea. Contact us for a good recommendation for local practitioners.
Avoid strong odors or irritating smells.
Number 2. Muscle Cramps
Another huge challenge during pregnancy can be muscle cramps. Waking up from sleep with a muscle cramp several nights a week can be tiring. That story about feeling healthier than ever (during pregnancy) from your friend, is not your story. Possible options for relief from muscle cramps found below.
Walk, swim, prenatal (or gentle) yoga (don’t point toes)
Full body massage - (High Country Doulas’ Prenatal Massage therapist is the bomb)
Calf stretching - gently stretch your calf (not with your full body weight)
Slow lunges (before bed) can reduce frequency
Warm moist heat is helpful. Rice sock heated in microwave (always check to be sure it’s not too hot)
Number 3. Heartburn/Indigestion
Heartburn!.....man oh man, this one can be a doozy! If you've got it, you loathe eating because you know how awful you are going to feel afterwards. With some changes many women find relief from the tips below.
Pay attention to the foods you eat and their effects on your body, and avoid those that worsen your symptoms.
Apple Cider Vinegar or lemon (1 Tsp) in a glass of water (warm even better)
Ginger or Chamomile tea
Drink H20 in between meals and less during. Good hydration can alleviate many ills.
Eat dinner 2-3 hours before bed.
Wait 15-20 minutes before lying down after meals.
Avoid soda & caffeine; they can exacerbate it.
Smaller, frequent meals and eat slowly.
If your heartburn persist don’t hesitate to ask your provider for help.
Number 4. Back Pain
This might be something you have experienced prior to pregnancy or your first introduction to it. Low and mid-back pains can happen when your center of gravity shifts as the baby grows. Also if you are sitting a lot for your job and your posture suffers that can bring on sciatica and back pain. Exercise strengthens our muscles and improves our posture if done correctly (we love sharing correct prenatal exercises).
First let’s examine your posture. Think yoga pose and heart centered and chest open to allow all that calming oxygen. For help with this consider sitting on an exercise ball part of the day instead of that desk chair. At home you can still on one instead of that couch that makes you slump and recline. Let’s take the weight of the baby off your spine.
Prenatal yoga gives you the tools to alleviate your pains (with great poses) and prepares you with some great positions and body awareness for your labor. Ex. - Cat/Cow, Knees to chest.
Prenatal Exercise that strengthen the abdominals, back and pelvic floor muscles.
Prenatal Massage - many pregnant women swear by these.
Chiropractic care - ask us for a great local recommendation.
Acupressure/ Acupuncture care - ask for a local recommendation.
No Heavy lifting - squat to pick up things off the floor.
Foods high in Calcium/Magnesium can calm muscles and diminish pain - fresh green veggies, apples, figs, wheat germ, seeds/nuts (esp. Almonds)
Number 5. Constipation (& Hemorrhoids)
This can be caused by wrong food combinations, too much red meat, iron supplements, dehydration, lack of exercise, inadequate fiber intake. Hemorrhoids will occur is constipation is not addressed due to the straining of the tissues. If you’re struggling with this issue, try some of these tips:
Allow time in your day for a consistent bowel movement. Don’t let yourself down by putting it off until later. Just still awhile...
Put your feet up on a stool or squatty potty while going #2. This allows your body to be in a more natural elimination position.
Exercise is invaluable in the body’s elimination process.
Abdominal massage (w/ your favorite essential oil in a carrier oil like coconut). Massage beginning at the lower right abdominal area and moving up, cross the body horizontally right above the belly button, on the left side slowly move down and toward center following the large intestine. [Great to know for babies who become constipated or have excess gas]
Warm sitz bath.
Slowly increase fiber intake along with water intake. Avoid refined and processed foods such as white flour products - breads, cake, pasties,pancakes. Whole Grain products such as bran muffins, whole wheat bread, brown rice, oatmeal & popcorn provide more fiber and are less constipating.
Warm water/herbal teas sooth system and help with elimination.
Foods such as prunes, prune juice (½ juice, ½ H20), whole fruits such as - pears/apples/figs.
Essential Fatty acids such as salmon and/or flax oil.
For Hemorrhoids - Tucks Medicated pads with Witch Hazel, lemon juice or Drugstore Witch Hazel to reduce swelling and bleeding. Address the constipation and improve the hemorrhoids.
If you experience extreme constipation or severe hemorrhoids seek your provider's advice.
Number 6. Emotional Ups & Downs
Our body is going through so many intense hormonal changes during and after pregnancy. First you need to be aware that this is normal and healthy. If you are having suicidal thoughts, feeling severely depressed or fatigued however, contact your health care provider immediately.
Some common ways other mothers have found help with these ups and downs are…
Talk to other pregnant moms (not compare yourself to their Facebook posts).
Being honest with what your needs are to those around you.
Talking to someone who can lend unbiased support such as a doula or counselor.
Give yourself the Edinburgh Postnatal Depression Scale - contact someone if you score is 11 or more. This is a tool and does not determine your complete emotional state. A qualified doctor or counselor is best to support you and let you know what path will be best for you to be yourself again.
Reach out to other mothers or friends when you are feeling isolated and stuck and home with baby. Or, if you are ready, meet another mother out for a friend date.
I hope these tips helps you when dealing with some of these common pregnancy challenges. If you are struggling with more severe symptoms or challenges, be sure to contact your provider as soon as possible to be sure you (& your baby) have the care you need.