Preparing for birth and postpartum can feel both exciting and overwhelming. As a functional dietitian, I approached this phase with a focus on physical health, nutrition, and holistic well-being. Here’s how I prepared to support my body and baby through birth and beyond:

Physical Preparation

• Stretches and Exercises. Throughout my pregnancy, I did my best to stay consistent with prenatal workouts (The Sculpt Society and Sarah’s Day were my go-to routines). They were a game-changer for staying active and feeling strong! As movement became harder in the 3rd trimester, I shifted my focus towards walking daily and breathing/movement that would strengthen my abdominal muscles, pelvic floor, and open my hips.
• Using a Birthing Ball. In the 3rd trimester, I swapped my desk chair for a birthing ball and also used it for stretches while watching TV. This helped with posture and preparing my body for labor. It was also a tool I used in early labor to open my hips and feel more comfortable.

Nutritional Support

• MORE Protein. This was also a goal for me throughout pregnancy and into postpartum. The most efficient way for me to get more protein was to eat more grass-fed beef, organic poultry, wild fish, Greek yogurt, cottage cheese, and eggs. Protein plays a crucial role in supporting both mom’s body, baby’s growth and development, postpartum healing and recovery, and milk production.
• Dates for Labor Preparation. Starting at 37 weeks, I began eating six organic dates daily (three after lunch and three after dinner). My favorite way to eat them is with with peanut butter and a few chocolate chips. Some research suggests that this helps soften the cervix and support a smoother labor.
• Red Raspberry Leaf Tea. I aimed to drink 1–3 cups of red raspberry leaf tea per day during the last few weeks of pregnancy. Research suggests it may reduce labor duration and medical interventions.
• Continue my Prenatals. Prenatal vitamins are not just for pregnancy, but can also be incredibly helpful to support your body with postpartum recovery. I continued to take (and still am) my prenatal multi and prenatal DHA. I also continued to take a good probiotic throughout pregnancy and into postpartum, as well!

Pre-Labor Practices

• Hand-Expressing Colostrum. Around 37 weeks, I started hand-expressing colostrum to store as a backup in case of breastfeeding challenges or if the baby gets sick. The Haakaa kits and a good nipple butter made this process seamless.
• Perineal Massage. This is a strategy recommended to me by my OB to help reduce tearing during labor, and I believe it actually helped a lot. A few nights per week (starting around 35-36 weeks), I used evening primrose oil capsules for perineal massage with the Frida Wand to prepare for delivery.
• Finding the Right Pediatrician. I spent so much time researching and perusing through facebook groups to find a local pediatrician who aligns with my holistic approach to health. Having been on tons of antibiotics as a child, I wanted someone who would be open to a more complementary medicine approach with my baby.  (I found this book and this blog incredibly helpful regarding evidenced-based research on immunizations, if you’re interested in doing your own research).

Planning and Preparation

• Birth Plan. I wrote a detailed birth plan and shared it with my husband and medical team to ensure everyone was aligned on my preferences.
• Meal Prepping. To ease the postpartum transition, I prepared freezer meals and snacks ahead of time. (I’ll share my favorite recipes in a future post – coming soon!)
• Hospital Essentials. I packed the Frida Mom Postpartum Recovery Kit to bring to the hospital. It had more than what I needed for recovery – the peri bottle was my most used tool. (I’ll also do a post on what I packed in my hospital bag – coming soon!)

Non-Toxic Baby Prep

• Baby Registry. After extensive research, I curated a registry featuring organic and non-toxic products (as much as I could!). You can check it out here.
• Furniture and Decor. I selected Greenguard Gold Certified items for minimal toxins and off-gassing, ensuring a safer environment for the baby.

Final Thoughts

Preparing for birth and postpartum is deeply personal, but focusing on health, research, and a supportive routine can make the journey smoother. Whether you’re expecting or planning, I hope these tips inspire and empower you to feel confident in your own preparation!

Let me know if you’d like more insights on specific topics or have questions—I’m here to help!