9 Tips you should know for normal delivery
Get Adequate Sleep
A pregnant woman must get 8-10 hours of undisturbed sleep. Getting good sleep is essential for a healthy and proper growth of the baby and also to keep your mind calm. A sound sleep helps in relieving all the tiredness and fatigue that has been caused the whole day to the mother. Avoid caffeine-containing products like tea or coffee two hours before going to sleep which helps to have an undisturbed sleep.
Practice Right Breathing Techniques
During the process of delivery, a woman needs to hold their breath from time to time. So, it is better to start breathing exercises as early as possible. Proper and sufficient oxygen supply is very important for enhancing baby?s growth. Practicing meditation and deep breathing exercises regularly can make you learn right breathing techniques which help you to step closer to have a normal delivery.
Drink Plenty of Water
Have plenty of water during pregnancy and make sure to drink at least 8 -10 glasses of water daily. This helps to prevent urinary tract infections which pregnant women are prone to. Having adequate water also prevent dehydration and edema (swelling) during pregnancy.
Do not worry about the pains associated with normal delivery. Pregnancy is a wonderful combination of pains and gains. Think about your baby and feel strong. The most important thing is to be happy; when you are happy, the feel-good hormone is released which keeps you high-spirited and eliminates the feeling of anxiety and worries. So feel special and enjoy every moment of your journey from pregnancy to childbirth and motherhood.
Attend Prenatal Classes
Prenatal or Antenatal classes help pregnant or expectant women to aware about the problems that might occur during childbirth and how to handle them. Along with these, some exercises are taught to have an easy, less painful and fast childbirth. So educate yourself well about the process of delivery and labour to face the delivery with a clear mindset.
Work regularly on the mild exercises that are taught in the prenatal classes. Throughout pregnancy, exercises not only help to build good stamina but also keep you active. Regular exercises can help the body muscles to combat the stress of labour pains and exercises which work mainly on pelvic muscles helps you to have a normal delivery. The most important thing is to exercise under the supervision of an expert, as wrongly done exercises can do harm to mother and baby as well.
Maintain A Healthy Diet
During pregnancy, a healthy diet is not only important for the mother but also for a healthy growth and development of the unborn baby. The right nutrition makes you stronger and nourishes your body which makes you capable of facing the challenges of labour easily and comfortably. Have a lot of green fresh vegetables and fruits. Stay hydrated by having plenty of fluids and water. Avoid processed and other fatty foods to maintain a healthy weight, as much weight gain can interfere with the chances of having a normal delivery.
Refrain From Stress
During pregnancy, practice and train your mind to remain stress-free. This helps to reduce the production of oxytocin, a hormone which is responsible for the contractions during labour. Read good books about parenting and spend a good time with friendly people. Stay away from people who make you anxious or cause you discomfort. Avoid hearing negative stories from women who already had babies and stay away from negative conversations. Remember that maternal stress can adversely affect the baby?s health and wellness.
Always keep moving. Walking is the best exercise for anyone, especially pregnant women. A 30-minute walk, five times a week, will keep you healthy. Walking once in a while is not adequate to bring about a phenomenal change, so it has to be regular. Adults, including pregnant women, need to walk about 10,000 steps a day.
Try the ice game:
If you want to know how best to cope with the birthing process, try the ice game that requires your partner?s participation too.
- Take turns to hold an ice cube in your hand for 60 seconds.
- The first time around, you can try holding the ice cube while talking to each other.
- Next, try holding the ice cube while walking around.
- Finally, hold an ice cube in complete silence for 60 seconds.
- It is a great way to gauge how long you can take the pain and cope with labor pain.