Congratulations! As new (or expecting) parents, you are undoubtedly navigating (or wisely preparing for) the world of sleepless nights, 3 AM feedings, diaper changes, and endless cuddles. To make this journey a bit smoother, we've curated a list of essential products that will help you create a sleep-friendly environment for your newborn. These recommendations are not only practical but also supported by the latest research on infant sleep safety. We have used all of these products to support our very own postpartum families here at Northern Star Doula, and we can vouch for the practicality and benefit of every product listed here. They will prove make your life easier. (What new parent doesn’t want that?) Bonus: Your postpartum doula will approve, and be grateful that you did your research. Check them out and reach out if you have any questions!

1. LED Red Light for Nighttime Visibility:

Sleep is crucial for both you and your baby, and minimizing disruptions during nighttime feedings and diaper changes is key. Consider using an LED red light, as it provides enough visibility without disturbing your baby's sleep. We recommend the TDL RECHARGEABLE CLIP ON RED LIGHT, a compact and energy-efficient option. Your overnight postpartum doula will have an easier time providing care and helping your baby towards a more stable sleep rhythm as the weeks progress.

2. Rechargeable White Noise Machine:

A white noise machine can be a game-changer in creating a soothing atmosphere for your little one. Opt for a small, rechargeable option like the FRIDA BABY PORTABLE SOUND MACHINE to drown out background noise and establish a consistent sleep pattern for your baby. This small but mighty machine is portable, includes a strap, and contains noises such as white noise, “shushing”, heartbeat, and more.

3. Baby Shusher:

The original sound machine for Babies. This sleep soother recommended by Pediatricians, utilizes a human “shhh” sound which babies recognize and calm to easily. Baby Shusher is the original sleep sound machine miracle for newborns! THE BABY SHUSHER emits a gentle and rhythmic shhhh sound. Safe, simple, light-weight, portable, customizable, and highly effective. This thing is A-MA-ZING.

A must-have in for every nursery, travel bag, car seat, changing table, and stroller. It’s powered by two AA Duracell batteries and comes with an attachable strap. It’s made from BPA-free and Pthalate-free materials.

4. Small Nursery Fan for Ventilation:

Proper ventilation is crucial for your baby's well-being and can help reduce the risk of Sudden Infant Death Syndrome (SIDS) by ensuring air circulation in the nursery. Invest in a compact fan like the VORNADO BABY NURSERY FAN to ensure a constant flow of fresh air in the nursery. This nursery fan also includes a light and noise option. Get two, one for your bedroom while baby is sleeping in the bassinet, and one for the nursery! For a portable (think stroller, gym, office) we love the TRELC MINI FAN because it’s effective, easy to take with you, and attaches firmly to handles, bars, and ledges with ease. (Over the past decade, I’ve used them all, at births, the gym, and more… this one lasts.)

5. SleepLight LED Nightlight:

These fantastic warm amber lights illuminate hallways, bathrooms, and more… with virtually no blue light emission to disrupt your sleep when getting up to use the bathroom, change diapers, nurse, etc. We highly recommend GE SLEEPLIGHT because it comes in a 4-pack, and has a built-in light sensor for easy operation, saving you money by only activating in low light environments between dusk and dawn. FOLKSMATE also has a 5-pack red light option if you’d prefer this alternative for hallways, etc.

6. Smart Baby Tracker:

We recommend the CubTale SMART BABY TRACKER kit, which combines the basic activities that require tracking during the first year of a baby's life – Diaper output, sleep and feeds. This bundle of 3 package, includes a Bottle Cub, a Diaper Cub as well as a Sleep Cub. Cubs can be conveniently placed near the activity happens and entering data by a simple click… The CubTale App presents your logs in formats and reports that can be easily shared with pediatricians, nannies, doulas, and more….helping you feel more in control. You’ll thank yourself later…. And your postpartum Doula will thank you!

Also, CubTale has an amazing BREASTFEEDING TRACKER with necklace, to help you track your nighttime nursing sessions and ensure you’re balancing feeds. There’s also a SMARTPUMP TRACKER and a BOTTLE TRACKER for your convenience.

7. Swaddlers/Sleep Sacks:

Swaddlers are crucial to the sleep set-up of your little one. We recommend KYTE BABY SWADDLERS made from bamboo rayon, which functions as both a swaddle and a 1.0 sleep bag. It features a Velcro closure for a secure and adjustable fit, and is fully removable once swaddling is no longer recommended. There's also a removable elastic loop that is fastened with a snap closure that can be placed around the bottom of the sleep bag. The additional step of tightening the sleep bag helps for little ones who haven’t fully grown in to their new sleep bag yet. Underneath the wrap is an award-winning sleep bag, which acts as a wearable blanket to reduce the risk of SIDS and improve baby’s sleep. You might also enjoy this longsleeve KYTE BABY SLUMBER BAG, the HERBOLOGY SLEEP SACK or a standard SLEEP BAG. Transitioning from swaddling to a sleep sack can be seamless with options like these. These wearable blankets provide warmth without restricting your baby's movement, promoting safe and sound sleep.

Also, check out DREAM BABY SLEEP SWADDLES weighted sleep sacks. They are luxurious and comfy! Right now there is a BOGO sale so get yours soon, or use code NORTHERNSTAR for 15% off.

8. Black-Out Curtains:

Create a dark and cozy sleep environment with blackout curtains which can be especially beneficial for daytime naps and establishing a consistent sleep schedule. Since you may need to size them, take a look at the options HERE… and consider portable TRAVEL BLACKOUT CURTAINS if you need to go away, and maintain the sleep rhythms that you have worked so hard to achieve. Some babies will pop right up as soon as a small ray of light presents itself…. I’m not kidding.

Remember, every baby is unique, so finding the right combination of products that works for your family may take some trial and error. By investing in these thoughtful and research-backed products, you're taking steps towards creating a nurturing environment that promotes better sleep for both you and your newborn.

As an additional resource, we've included affiliate links to the recommended products. If you choose to purchase through these links, you not only support our efforts in providing helpful information but also gain access to products that have been tested by experienced doulas like myself, and trusted by many parents on their journey into parenthood.

Wishing you and your new family member many peaceful and restful nights ahead!

Setting up your birth space is one creative way that you can prepare for a comfortable experience!

Bringing a child into the world is a momentous occasion, and creating the right ambiance can enhance the experience and make it even more memorable. Whether you're at a birthing center, a hospital room, or the comfort of your own home, setting the right mood through sensory elements can have a profound impact on the birthing experience.

Let's explore some items that can help create a serene, calming, and soothing atmosphere during this beautiful journey. Doulas, step up your game and invest in some of these items for your birth bag!

These are items that I have in my own doula bag, have recommended to those I’ve supported through birth, or educated in my classes. Some of these items are living in my home!

This blogpost may contain affiliate links, which means I make a small amount if you make a purchase, without you paying more for the item.

1. Electric Candles and Fairy Lights:

Electric candles and fairy lights are perfect for adding a gentle, warm glow to the room. The soft flickering of the electric tea light candles mimics real candlelight, creating a cozy and calming environment. Fairy lights can be draped around the room or hung in a strategic manner to add a touch of magic and charm, and are great for Doulas that want to have these on hand for their clients. If you want to go all out, Twinkle Star comes with 66ft of flexible copper wire, a remote, and are waterproof! You might even like this rose quartz lamp or amethyst lamp.

2. Aromatherapy and Diffuser:

Aromatherapy is a wonderful way to engage the sense of smell and promote relaxation. Using essential oils like lavender, chamomile, or frankincense in a diffuser can fill the room with calming scents, alleviating stress and anxiety for both the expectant mother and her support team. This set comes with the four most used oils for birthing. This DoTerra set is quality. If you want the benefits of clary sage, you will have to order separately. Just make sure that everyone in the room is ok with essential oils, as some people are sensitive and can react to them.

3. Salt Lamp:

Salt lamps not only offer a soothing, warm glow but also help purify the air. The subtle lighting and the gentle hum of negative ions released by the salt lamp create a tranquil atmosphere that promotes relaxation and a sense of peace. The plug-in salt lamp night lights are great for a warm glow, easy to set up. If you want to go big, you can use these salt lamp fairy lights!

4. Star Galaxy Projector Lights:

Transform the room into a celestial wonderland with a star galaxy projector light. These lights project a mesmerizing display of stars and galaxies on the ceiling, providing a serene and dreamy atmosphere that can help distract from any discomfort and keep the mind at ease. Bliss Lights is one that we have used and loved. Doulas, if you keep this in your birth bag… you’ll definitely be stepping up your game.

5. Photo Frames With Cherished Memories:

Display framed photos of cherished memories or loved ones to evoke positive emotions and create a sense of comfort and support. An accordion style stand-up frame is one way to easily keep a few beloved pictures in view, (such as baby’s ultrasound pic) to use as a focal point or to display your favorite affirmations. I’ve even seen a creative setup where pictures were hung with a felt board message displayed! A combo fairy light + picture (with clips) is fun!

6. Bluetooth Speaker:

Music can be incredibly therapeutic during labor and birth. Utilize a Bluetooth speaker to play calming tunes, nature sounds, hypnobirthing tracks, or even a carefully curated playlist that resonates with your preferences. Music can help reduce stress, elevate mood, and create a positive ambiance. The Ankar waterproof speaker is great for obvious reasons.

7. Calming Soundscape Machine:

Incorporate a sound machine that plays calming sounds like ocean waves, rainforest, or white noise to create a peaceful auditory backdrop. This one is great, has a dim light, and can be used for baby afterwards! This soft light meditation machine is a great option.

8. Soft, Comforting Fabrics:

Incorporate soft blankets, cushions, and pillows made from natural, comforting fabrics like cotton or fleece. These textures can provide physical comfort and contribute to a cozy and inviting birth environment. Everlasting Comfort has a great Minky Faux that helps to hide possible staining. Cozy Earth blankets have graced many a hospital bed, and are great for postpartum too.

9. Comfortable Seating:

Provide options for alternative birthing positions to encourage movement and ease of labor, like birthing stools, THE CUB (best ever) and birth balls. Read more about birth balls HERE. If you want to go all out, Cushion Lab makes a cozy seat that people have used on the rocker in the hospital during and after birth.

10. Visual Birth Affirmations:

Positive affirmations can help maintain a calm and confident mindset during labor. Create affirmation cards or print out inspiring quotes that resonate with you. Place them around your birthing space as a constant source of motivation and reassurance.

11. Essential Oil Rollerballs:

Offer the expectant mother the option to use essential oil rollerballs infused with specific essential oils for relaxation or pain relief. The act of applying these oils can also be comforting and provide a moment for mindfulness. Clary Sage, Peppermint for nausea, Citrus for uplifting, and lavender for comfort/anxiety. Read more about the evidence on aromatherapy for birth.

12. Gentle Massage Tools:

Incorporate gentle massage tools like a massage roller, a vibrating peanut ball massager, a non-vibrating peanut, or a handheld massager such as THIS or THIS, to help relax tense muscles and provide comfort during contractions. The soothing touch can be incredibly comforting.

13. Herbal Teas and Infusions:

Offer a selection of herbal teas or infusions that promote relaxation and hydration. Warm beverages can be soothing and comforting, contributing to a peaceful birthing environment.

Creating the right mood for a birth experience is all about embracing elements that engage the senses and promote relaxation and tranquility. By incorporating electric candles, fairy lights, aromatherapy, salt lamps, star galaxy projectors, bluetooth speakers, and other comforting elements, you can enhance the birthing journey and ensure a serene and memorable experience for all.

ENJOY!!!

Disclaimer: The content of this document, such as copy, images, graphics and any other material contained on this website ("Content") is for informational purposes only and does not constitute medical advice; the Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a physician, midwife, or other qualified health provider with any questions you may have regarding any medical condition. Never disregard legitimate medical advice or delay in seeking it because of something you have read on this document. In the event of a medical emergency, call your doctor or 911 immediately. This company, website or document does not recommend or endorse any specific tests, physicians, procedures, opinions, or other information that may be mentioned on this site. Reliance on any information provided by this document, without consulting medical advice or research is solely at your own risk.

Induction of labor is a procedure involving the use of medications or various mechanical methods to initiate labor artificially. It's essential to be well-informed about this process, as it can be a common aspect of childbirth. The rate of induction of labor in the U.S. has risen steadily from 9.6% in 1990 to 27.1% of all births and 37.8% of first-time births in 2018. And the cesarean rate continues to increase in many regions across the nation. Acquainting yourself with the induction process in advance can provide valuable insights for your birth plan, making the entire experience smoother when the moment finally arrives.And possibly avoiding unnecessary unwanted outcomes.

There are different types of labor inductions, medically indicated or elective. Medically indicated inductions are recommended when there are compelling medical reasons to initiate labor, such as maternal or fetal health concerns, gestational complications, or specific medical conditions that necessitate intervention.

Medically Indicated Induction of Labor:

Medically indicated induction of labor is a carefully considered and recommended procedure performed for specific medical reasons, aiming to protect the health and well-being of either the expectant mother, the baby, or both. This type of induction is typically initiated when there are compelling medical concerns that outweigh the benefits of continuing the pregnancy to its natural conclusion. Here are some common scenarios and medical reasons that may necessitate a medically indicated induction of labor:

1. Post-Term Pregnancy: If a pregnancy continues beyond 42 weeks, the risk of complications may increase. In such cases, healthcare providers may recommend induction to reduce risk.

2. Maternal Health Conditions: Medical conditions that pose risk to health, such as preeclampsia, gestational diabetes, chronic hypertension, or certain heart, liver or kidney conditions, induction may be recommended to manage or mitigate these conditions.

3. Fetal Complications: If there are concerns about the baby's well-being, such as intrauterine growth restriction (IUGR), or abnormal fetal heart rate patterns, induction may be necessary to ensure timely medical attention and intervention.

4. Ruptured Membranes: When the amniotic sac has ruptured (water breaking) without contractions starting within 24 hours, there can be an increased risk of infection – especially in those who have tested GBS positive. In such cases, induction may be recommended to initiate labor and prevent infection. In this case, it is important to limit cervical exams as this is one of the leading risk factors of infection.

5. Infection or Chorioamnionitis: If one develops an infection in the amniotic fluid or uterus (chorioamnionitis), induction may be required to expedite delivery and reduce the risk of complications for the dyad.

Medically indicated inductions are typically guided by careful assessment of the specific medical condition, the gestational age of the pregnancy, and the overall health of the dyad. The timing and method of induction will vary depending on the circumstances and the urgency of the situation. Healthcare providers should thoroughly discuss the reasons for the induction, the potential risks and benefits, and the best approach to ensure a safe and successful delivery.

Is low amniotic fluid by itself a reason to induce? What about big baby? Or Gestational Diabetes? How about going past due dates? If you are the kind of person that likes to understand the reasoning behind why things are being recommended to you, it is important to do some digging.

Elective Induction of Labor:

Elective induction of labor refers to the deliberate initiation of labor for non-therapeutic reasons, meaning there are no pressing medical concerns that necessitate immediate delivery. Instead, an elective induction is typically chosen based on the preferences of the expectant parents and/or healthcare provider for reasons unrelated to medical necessity.

Here are some common reasons why individuals might opt for elective induction of labor:

1. Convenience: Some expectant parents may prefer to schedule the birth around a specific date, such as the availability of family members or the obstetrician, or to avoid potential complications like delivering during holidays.

2. Personal Comfort: Those who have experienced a challenging pregnancy, have discomfort, or are anxious about going past their due date may choose elective induction to alleviate physical or emotional discomfort.

3. Timing: In some cases, healthcare providers and expectant parents may agree to elective induction if the pregnancy has reached full term (usually defined as 39 weeks or later) and there is a desire to avoid a potential late-term pregnancy or complications associated with post-term pregnancy.

4. Previous Birth Experience: If one has had a previous rapid labor and is concerned about not making it to the hospital in time, they may opt for elective induction to ensure a controlled and timely birth.

5. Unknown: Some parents may find themselves on the induction schedule without really understanding why they are being recommended to be induced. Sometimes the induction is scheduled when it is, because the hospital calendar is open and the space needs to be filled.

It's important to note that elective induction should be a carefully considered decision made in consultation with a healthcare provider. Inducing labor when there is no medical necessity carries some potential risks and may lead to longer labor, increased likelihood of interventions, and cesarean, and potential complications for the dyad. Additionally, it should be noted that induction can significantly alter your planned labor strategy around comfort measures, coping, and relaxation techniques as well as some of the interventions you were hoping to avoid.

Healthcare providers will generally assess overall health, the baby's well-being, and the readiness of the cervix before agreeing to an elective induction. They will also consider the gestational age, as elective inductions are typically recommended after the pregnancy has reached full term to minimize potential risks to the baby. That being said, it is rare for a provider to turn down a requested induction once on reaches 39 weeks.

Ultimately, the decision to undergo elective induction should be made after a thorough discussion between the expectant parents and their healthcare provider, taking into account both medical and personal factors, and weighing the potential benefits and risks associated with bypassing the hormonal physiology of labor, and inducing labor before the body was primed for spontaneous onset.

Stage 1: Cervical Ripening

Before labor can commence, your cervix must undergo a crucial preparational transformation known as cervical “ripening." Typically, the cervix naturally softens, thins out, and begins to open in preparation for childbirth. However, in certain situations, it may require a gentle nudge to get the process started.​​ For first-timers, the cervical ripening phase is usually the longest phase where the cervix is being prepared for the introduction of Pitocin to stimulate uterine contractions.

During this initial stage, your provider will recommend specific methods or medications to initiate cervical ripening before moving forward to the next phase. The choice of approach is ultimately yours, and it's essential to discuss these options thoroughly with your healthcare provider. The methods available for cervical ripening include:

1. Dinoprostone Vaginal Insert:

An FDA-approved medicated removable vaginal insert, resembling a tampon, placed by your OB or midwife.

2. Dinoprostone Cervical Gel:

Another form of the FDA-approved medication dinoprostone, administered through a syringe in and around the cervix.

3. Pill (Cytotec®/misoprostol):

A medication given orally or vaginally. This option is most commonly used due to its low cost – however it is not FDA-approved for cervical ripening, and is used “off-label” for labor induction as well as in the immediate postpartum period in the case of excessive bleeding.

4. Balloon Catheter:

A device equipped with a small inflatable balloon on one end. The catheter is placed in the cervical opening, filled with saline, and remains inside the cervical opening. The pressure (and the additional release of prostaglandins) causes the cervix to dilate further, until it eventually falls out once dilation of 3-4 cm is achieved.

5. Stripping the Membranes:

A procedure performed by your OB or midwife, involving the separation of the membrane connecting the amniotic sac to the uterine wall. This triggers the release of prostaglandins, which can lead to contractions.

It's crucial to remember that all medications must undergo rigorous testing and meet FDA regulations before they can be marketed. FDA approval signifies that the benefits of the product outweigh the associated risks for its intended use.

Stage 2: Stimulating Contractions

Once your cervix has sufficiently softened and thinned, the second stage of induction involves stimulating your body to initiate contractions, if they haven't started as a result of the ripening process. Depending on your specific circumstances, various methods can be employed:

1. IV Drip (Pitocin®/oxytocin):

This involves administering medication, such as an artificial form of the body’s hormone Oxytocin, through an IV to encourage contractions. The dosage starts small and is gradually increased until contractions become strong and frequent enough for delivery.

2. Amniotomy:

This procedure employs a small hook to rupture the amniotic sac, commonly referred to as "breaking your water," to initiate contractions.​​ This isn't usually recommended until other methods of labor induction have been considered or tried, typically when the cervix is sufficiently effaced and dilated, often around 4-5 centimeters.

3. Nipple Stimulation:

Nipple stimulation is a natural method used to induce uterine contractions. By gently massaging or rolling the nipples, it can trigger the release of oxytocin, a hormone that plays a key role in labor. This method is generally considered safe, but it should only be attempted under the guidance of a healthcare provider to prevent overstimulation of the uterus.

4. Walking:

Walking is a straightforward non-invasive approach to encourage uterine contractions. The act of walking can help the baby move deeper into the pelvis, putting pressure on the cervix and promoting contractions. It's a gentle method that many find beneficial in the early stages of labor to progress and alleviate discomfort.

5. Orgasm:

Orgasm-induced contractions can be a natural way to stimulate labor. Sexual activity, including orgasm, releases oxytocin, which can trigger uterine contractions. While some have reported success with this method, it may not be suitable for everyone, especially if there are medical complications or concerns. It's crucial to discuss this option with a healthcare provider to ensure it's safe and appropriate for your situation.

6. Acupressure:

Certain points on the body can be massaged, in an attempt to stimulate uterine contractions. This method can be tried in conjunction with walking, and nipple stimulation to get labor going in a more gentle way before trying pharmacological options.

We understand that this is a lot of information to absorb, but being well-informed empowers you to make the best decisions alongside your OB or midwife when the time comes to bring your child into the world. Childbirth can be an overwhelming process if going into it unprepared, so gathering information about induction and labor while creating your birth plan is crucial. Here are some questions you may want to discuss with your healthcare provider:

- Is induction medically necessary in my case?

- How will induction contribute to a safer delivery for me and my baby?

- What are the risks associated with induction for me? For my baby?

- What are the induction methods you recommend in my particular case, and why?

- How does induction impact my birth preferences/plan?

- What is the plan if adverse reactions occur with the medications given?

- What happens if the medications or methods do not result in a normally progressing labor?

- What additional options are available to support the best possible outcome for my childbirth experience?

- How will induction impact my labor preferences and goals?

Read more about labor induction in academic article titled, “Maternal perceptions of the experience of attempted labor induction and medically elective inductions.”

Evidence Based Birth has a Digital Pocket Guide for Induction that might interest you!

Click any of the pictures above to check out some balls and see which one you prefer.

Remember to read the blog and check the sizes below for correct fit!

Birth Balls

I know you might be tempted to hang around and spend time sinking deeply into those comfy couch cushions — especially in the 3rd trimester, but wait… Is that really the best idea? Well of course you should take time to rest and relax. At the same time, you want to be mindful of your overall posture and use discretion as far as where and how you spend the majority of your days hanging out. Sitting upright helps support and relax the pelvis, loosen the ligaments, and support the lower back. Birth balls are a great way to ensure you’re able to relax and focus on good posture at the same time.

Spend some time every day sitting upright on your birth ball. Sitting upright (or upright and slightly forward-leaning), on your “sitz bones”, helps support and open the pelvis, loosen its ligaments, relax the pelvic floor, and support your lower back. Slouching back into your cushions puts your pelvis in a funky position that it doesn’t much like. There’s no good way to slouch while sitting on the ball – or else you’d probably roll right off! You can even take your ball to the office and use it in place of your usual desk chair, which is actually recommended. You can also use it while watching TV, or just designate times throughout the day that you’re going to get some ball time in. Please, no couch slouching!

During pregnancy, the birth ball has many benefits such as:

• Helps balance the ligaments, tendons, and muscles in the back and pelvic area so baby can settle into its optimal position

• Promotes optimal spinal and pelvic posture

• Helps to strengthen the lower back and relieve discomfort

• Helps to relax and support the pelvic floor (you want this)

• May increase blood flow to the uterus

• Takes pressure off of the leg muscles

• Provides the opportunity for continuous mobility

• Relieves or reduces sciatic and/or symphysis pubis discomfort

• Puts counter-pressure on an achy perineum

You can also do some exercises on your birth ball to enhance the benefits it provides in preparation for birthing. Gentle bouncing, small circles, figure 8’s, side to side (or tail wagging), and pelvic tilts are some of the things you can do in addition to just sitting for comfort. These things help to keep your pelvis mobile and loose. You can also incorporate your birth ball into your yoga or stretching routine! Get yourself a birth ball and get acquainted with it. And use your ball during birth to change up positions and create space in the pelvis to keep things progressing more quickly and smoothly.

If you’re under 5’4″ you want a 55 cm ball
From 5’4″ – 5’10″ you want a 65 cm ball
If you’re over 5’10” you want a 75 cm ball

Birth balls are an excellent way to prepare your body for birth. Spend some time every day sitting upright on your birth ball. This can be at your desk, watching TV, or whatever you’re doing. Pregnancy can worsen posture by stretching abdominal muscles, allowing the belly to hang forward, and pushing the back out of alignment. Spending a good amount of time each day on your ball can help strengthen your core muscles and bring everything back into alignment.

If you’re preparing to birth, let’s get on the ball - literally and figuratively!!

Items contained here may be affiliate links, which may provide a small compensation at no extra cost to you, which supports families who would have otherwise not been able to afford doula support.

Because they’re clever…

It’s pretty well known by now that eating dates prenatally can help with preparing your cervix, if you’re interested in that kind of thing. There have been studies that show that those who consume 4-6 Deglet Noor dates per day in the last 4 weeks of pregnancy will have a more “favorable” cervix by the time your birthing begins. I know what you’re thinking – that’s a lot of dates. Maybe. But they can be thrown in somewhere… and it’s worth it for all of the sited benefits.

Studies have shown that those who consumed Deglet Noor dates (60-80 grams daily) were more likely to have spontaneous onset of birthing waves, have intact membranes (their water did not break) upon admission to the hospital or active birthing time, and have less postpartum bleeding! Wow! I wasn’t so sure I believed the hype. That is, until I started seeing it with my own eyes.

Dates also have many health benefits. Thanks to Baby Chick for this thoughtful breakdown.

• Fiber – we all know that fiber helps relieve constipation, helps you stay full, but did you know that it also helps lower your risk for gestational diabetes and preeclampsia? Dates contain a combination of soluble and insoluble fiber and thus are helpful in maintaining your digestive system.

• Magnesium – this supports your muscular health and helps to alleviate muscle spasms and cramps during pregnancy.

• Potassium – this is one of the best electrolytes and it helps you maintain water/salt balance which also helps regulate blood pressure and regulate your nervous system.

• Natural sugars (fructose) — it offers high energy, but thankfully has a low glycemic index, easily breaks down in the body and does not usually spike blood sugar levels. This is why eating dates during your pregnancy and/or your labor is an excellent choice. (If you have GDM, please consult your provider and check your BGL to ensure that dates are not giving you a spike.)

• Vitamin K – helps maintain proper blood clotting and keeps your bones healthy.

You can look up many different ways to get your dates in, like smoothies, stuffing them with almond/peanut butter, chopping up and throwing on a salad, in savory dishes, granola ect... You don’t have to eat them all at once, so spread them out throughout the day and get them in however you can. Tip: Lara Bars are made with dates!

Dates are one of my top recommendations for physical prep. Read more about that HERE.

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Let’s face it…

being a new parent is an incredible experience, but it’s a huge learning curve that can be filled with sleepless nights, trouble adjusting, exhaustion, and lots of tears. Baby tears AND parent tears…

Caring for a newborn can be especially challenging when parents need to manage their own physical and emotional recovery after childbirth, especially if the birth went left. Maybe an 2-3 day induction that lead to cesarean. Maybe an assisted birth. Maybe the birth was textbook but you left the hospital, and your baby doesn’t seem to be content for anything, and you are unsure of what you’re doing wrong! This is where hiring a Postpartum Doula can be game-changing. Having the support and expertise of a doula can make a huge difference in parents' ability to function and handle the challenges of those first few weeks of early parenthood. Let’s explore how hiring a postpartum doula can help new parents get better sleep and improve their overall wellbeing.

What is a Postpartum Doula?

A Postpartum Doula is a trained professional who supports a family during the postpartum period, providing assistance with baby care, breastfeeding, emotional support, organization, education, resources, reassurance, and much more. Their goal is to help the family transition smoothly into parenthood, offering practical guidance and support as parents recover from the birth experience and learn how to adjust to life with a newborn. Hiring a Postpartum Doula can be an excellent decision for new parents who want to ensure that they have the best possible support plan in place during this critical time.

Overnight Postpartum Doula

One of the most significant benefits of hiring a Postpartum Doula is that many are trained to offer support during the often challenging overnight hours. Coming home with your new tiny human can feel like a shock to the system after having been supported 24/7 in the hospital for 2-4 days straight, and now the nurse call button you had access to is no longer an option. Having a trained professional to assist with postpartum recovery and overnight newborn care can help parents feel more confident, at ease, and less anxious about their baby's wellbeing as they get some much needed rest and rejuvenation.

You may have heard the terms Night Nurse, or Night Nanny. How do they differ from a professional Postpartum Doula? Well, there are many similarities but a few small differences. A Night Nanny is simply a caregiver for your children in the overnight hours. Night Nannies are there to assume childcare, and that’s about the extent of it. They may do some laundry or dishes related to the children, but they are not usually going to be trained and knowledgable in postpartum care. A Night Nurse is usually a licensed medical professional brought in to provide specialized care to a newborn that has been released from the NICU, or needs medical support around the clock. They are hired to support the medical needs of the newborn (and sometimes mother/parents) coming home from the hospital. RN’s, registered nurses, are usually the ones to perform this task… although many parents use this term incorrectly and apply it to anyone caring for baby overnight which is incorrect. The rates for a night nurse are normally 30% more than that of a Postpartum Doula due to their medical expertise. Not every family will need this high tech level of care. A Postpartum Doula is a trained expert in all things postpartum such as newborn education and care, but also they are trained in the unique nuances of the postpartum period and focus on ease of the parents’ postpartum transition and experience, birth recovery, tailored newborn and lactation education and resources, practical household support, as well as the physical/emotional health, and well-being of the entire family. Unfortunately these terms have been used interchangeably so many parents end up confused about who does what.

Newborn Care While You Sleep

When parents hire an overnight Postpartum Doula, they can rest assured that their baby is in good hands. A Doula can help with basic newborn care while parents sleep, including feeding, diapering, and soothing. Parents can choose to have a Doula with lactation knowledge to assist with the nighttime nursing or pumping, or they can choose uninterrupted sleep while their Doula assumes complete care of the baby, including bottle feeding whether by pumped milk, formula, or both (yes, you can feed your baby whatever way works best for you!) Getting adequate sleep is crucial for both physical and mental health, therefore having an overnight Doula can make a huge difference in how well parents can function during the daytime hours caring for their newborn.

Healing from Difficult Birth

Hiring a Postpartum Doula can also be beneficial for parents who are recovering from a long or difficult birth, especially after complications such as pre-eclampsia, and induction, or a cesarean section (emergency or planned), where recovery is prolonged significantly. A Doula can offer physical and emotional support, including help with breastfeeding, post-birth healing and nourishment, newborn education, as well practical help such as baby laundry, and nursery organization. With the support of a Doula, parents can focus on healing and rest without worrying about doing it all alone, when there is so much to be done.

Improving Postpartum Support

Not everyone is fortune enough to have family nearby, and it’s not likely we would ask (or that a friend would offer) to come stay up with our baby while we get some VERY much needed rest. Society is not set up to support new parents in the ways that we are meant to be supported through such challenging life transitions. They hand you your discharge papers and expect you to figure it out, with the next visit being six weeks away! This is simply not reasonable. And we are certainly not meant to do this alone, yet here we are. With the assistance of a Postpartum Doula, parents can feel much more supported, confident and capable as they navigate the challenges of life with a newborn.

Overall, hiring a Postpartum Doula is an excellent choice for new parents looking for an added layer of support during the sensitive postpartum period. Especially if the parents don’t have the benefit of their own parents/family living nearby. With the assistance of a Postpartum Doula, parents can feel more confident and less overwhelmed as they adjust to life with a newborn. Overall, investing in postpartum support is an investment in parents’, their babies, and their entire family's well being.

Are you in Southeast Pennsylvania, Delaware, or New Jersey? Reach out to Northern Star Doula today, by clicking the button below, and let’s connect. We would love to support your family overnight.

Looking for ideas for comfort measures

for labor + birth?

Here are some general ideas for comfort measures throughout the labor and birth process. Just as we are all individuals, we may appreciate different comfort measures at different times. We may want them all, or there may be some that we simply don’t enjoy. The role of the birth team is to tune in to the needs of the birthing person, and to take initiative and offer comfort measures we think might be helpful at any given moment. If the birthing person doesn’t like a specific comfort measure that was offered, that’s ok! Totally normal… we just move on to the next one and follow their lead.

A few things that should be consistent in my opinion, are offering hydration and nourishment, assessing comfort with the overall energy and environment, encouraging movement and position changes, moments of rest when needed, reminders of strength, helpful breathing patterns, release of bodily tension, and emptying the bladder throughout.

Besides that, everyone is going to like something different at any given moment! Try what you feel will work best, and adjust as necessary. This is by no means an exhaustive list, but it should give you a pretty good idea of some things you can try or have on hand for when you think it might be helpful. Remember, we are all in this together, so if you need some suggestions, or have any questions, reach out to your support team for ideas or answers!

EARLY PHASE

Distraction - Ignore Ignore Ignore. Carry on with your day, and let the surges build up until you are unable to ignore them any longer. No need to time them at this stage.

Rest - Especially if things begin in the middle of the night. Getting as much sleep as possible before things pick up is so important. If you’re unable to sleep between surges, have some warm tea, use the bathroom, possibly a quick warm shower, and then lay back down to rest if there’s any way you can. (I can’t stress this enough.)

Birth Ball - Gentle hip movements such as circles, side to side, figure 8’s. Or simply sit on your ball and watch your favorite movie, comedy, etc. This helps to keep the baby properly aligned and encourages pelvic mobility.

Walk - But don’t wear yourself out if it is very early on. You want to conserve your energy. Sometimes a walk can get things moving, especially curb walking.

Bake/Cook - It’s a good idea to get your birth snacks together, or prepare your after-birth meal, or easy to reheat postpartum meals. And it’s a wonderful distraction.

Movement - Changing positions can be comforting as you start to feel the intensity of your surges building up. A simple position change will keep you interested in the different sensations that each position brings. The continuous changes will be a great distraction, as well as a proactive approach to birthing.

Meditate - Get yourself in a calm centered state. Fear clearings are an excellent idea at this point. Sometimes we need that grounded starting point.

Cuddle - Birth is a very intimate occasion, and requires feelings of comfort, safety, and relaxation. Snuggling up with your partner can encourage calm, and get the oxytocin flowing! Hugs, gentle massage, kisses, and overall feelings of love are a good way to start things off on a good note.

Clear Mind - Take care of any last minute plans like child or pet care, logistics, bags (if you’re leaving the home to birth), updating your team, and anything else that would take your attention away from shutting down the “thinking brain” and going within.

T.E.N.S. Machine - The transcutaneous electro neuro-stimulation machine provides a gentle electric buzz that distracts the mind from uncomfortable sensations by interrupting the pain signal and muffling the intensity. T.E.N.S are great to apply once surges become strong and regular. Place your T.E.N.S. before things get too intense. Get your T.E.N.S. unit HERE! Use code 10Northernstar for 10% off.

ACTIVE PHASE

Position Changes - More and different position changes, mostly upright, forward leaning, and kneeling at this point. The body will usually guide you here. Swaying, rocking, slow dancing, walking and leaning on a wall, over a piece of furniture, or the Birth Ball are helpful. 

Breathing - Nice slow deep breaths during surges can help to keep a relaxed state. Support partners can quietly and calmly remind us of our breathing and also breathe with us to keep us on track. Eye contact can help ground and center. 

Counterpressure - Using the heels of your hands, palms, or fingers and thumbs firmly pressed into the lower back, hip, and buttocks area provides relief as the baby begins to descend and press against the sacrum. Squeezing the hips together feels great for some. Try different areas and techniques and take guidance to find what works best. Squeezing a small comb through a surge will provide distraction and hit pressure points in your hand.

Seated Knee Press - A form of counter pressure done while sitting on a firm surface. The support person will face the laboring person and apply pressure right under the kneecap pushing in the forward direction. This can give relief to discomfort happening in the lower back. Google “seated knee press” for a visual or watch THIS.

Toilet Sitting - A change of position which creates space for the baby to move down while encouraging rest and relaxation of the pelvic floor muscles. You’re also easily able to continuously empty your bladder throughout. Encourages progress. “Dilation Station.” Bathroom breaks should be encouraged hourly.

Heat - A warm rice sock or heating pad on the lower back around the sacrum and S.I. Joints to relax and relieve discomfort. You can place the pack/pad down into your pants and continue to move around as needed. This can be done while upright, sitting on a Birth Ball or toilet, and lying down. Rice sock usually heats in the microwave for 45 seconds

Shower - Getting into the shower once other things are no longer working seems to be what works best. You can stand or lean, sit or kneel on the floor of the tub, or take the Birth Ball in with you to rest.

Music - A playlist with your favorite calm or upbeat songs can set the tone. You can use this wherever you are; in your bedroom, bathroom, etc. Some prefer nature sounds such as ocean waves, rain, or chimes. Have a variety of sounds ready to match your mood. Upbeat, chill, instrumental. Play your playlist outloud, in earbuds, or alternate.

Essential Oils - Have a diffuser ready with your favorite scents to fill the air, or on a rag that you can easily switch out if you prefer. 

Tub - Once other comfort measures seem to lose their magic. Resting or leaning while in the tub can create buoyancy and relax the muscles as things begin to progress. Getting in too early can slow progress so make sure to get in when you feel it is the right time. Hydration should be a priority at this point.

Touch & Massage - There will be different points where we might want to be touched and others where we will not. Partners - placing your hand gently, and keeping in tune with our reaction will clue you in on whether we are enjoying touch or not. We may also want you to do things differently, such as apply more/less pressure or in a different location, so it helps to pay close attention in these moments and adjust to our needs accordingly. We may want to be held loosely/tightly, or we may just want you nearby with a hand available to hold.

TRANSITION

Cool Rag - At this point, especially if in a warm tub, a nice cold rag feels fantastic for some. Squeezing the cold water from a rag onto a warm back can feel fantastic for one person, while another may feel it is too jarring. Test things out gently before going full force. 

Fan - a small battery powered fan or a handheld fan is a nice touch if a cool rag isn’t welcomed, as it can be used to help cool down without having to be touched. 

Counter Pressure - As the baby begins to descend and things pick up, counter pressure is really a saving grace for most. Lots of hands on support is usually wanted. Some may not want to be touched or spoken to however. 

Dim Lights - Keeping the lights low, and the calm energy is usually necessary at this point. As birth is imminent, we are more sensitive to all that is going on around us. Keep the energy calm.

Encouragement - Since transition means the baby is usually close, the surges may be more frequent or last longer therefore less of a break in between. There may also be some intense sensations, shakiness, nausea, pressure, and instinctive bearing down, so support in the form of eye contact, calm vocal encouragement that all is well, and to follow one’s body can be most helpful. 

Position Change - Sometimes a simple position change can mean all the difference with regard to the sensations being felt at this stage. 

PUSHING

Presence - The team surrounds, with the intention of creating a safe space as the baby begins to emerge into the world. Partners may be wanted directly by the side for safety and security, loving words of affirmation and encouragement. 

Cold Rag - Wiping sweat from the brow/forehead, or the back of the neck says “I’m here for you, and I see you working so hard.”

Hand to Hold - Sometimes we need a hand to hold, or to be held up completely depending on whatever position we have chosen. Either way, support people should be available for a hand or a shoulder if needed.

Praise - In the intensity of this stage, many of us need to hear that things are going well and that we are doing it. Words of admiration and confirmation are helpful. 

Position Change - Encourage position change if needed. Use gravity and sacral mobility to your advantage. It’s wise to follow intuitive position changes, so if they somehow end up on their back, offer to help them up into a more optimal position if they would prefer, especially if back/hip discomfort, or difficulty with coping is expressed. Upright positions are usually best and more comfortable, but sidelying is a great restful position!

SUPPLIES

• Birth Ball

• Earbuds or Bluetooth Speaker

• MP3/iPod

• Water Bottle

• T.E.N.S. Machine (10NORTHERNSTAR for 10% off)

• Birth Affirmation Cards

• Focal Point Item

• Essential Oils

• Unscented lotion/oil

• Rice Sock, Hot Water Bottle, or Heating Pad

• Handheld Fan

• Massage Tools

• Tennis Ball

• Small Comb

• Stress Ball

• Clean Rags

• Basin

• Birth Scarf 

• Kneeling Pad or Yoga Mat

• SNACKS!

• Coconut Water or “Labor-Aid”

What comfort measures were helpful for you? Share below!

For many birthing people, just having their partners by their side, offering a calm touch and encouraging words, throughout the entire experience is the most important thing. Regardless of who is in the room, what they are doing, and what role they are playing, nobody can replace the love and support you have to offer. The professionals may know birth, but YOU know your partner. You have the power to encourage peace, relaxation, and calm like no other.

While you’re in the early phases, do whatever you can to help your partner relax and feel comfortable. You will probably instinctively know how to do this better than anyone else would, because you know them best. If you are planning to go to a birth center or hospital, you will want to have an idea of what tools you have in your tool box and which ones will be helpful to use at home so that you can make the most of the early labor phase. This will help you to feel confident and prepared to provide support until it is time to transition to the place where you’ll be birthing. 

While every birth looks different, and there’s no manual that we can apply to every birthing person and how their labor will begin or unfold, here are some general guidelines of the phases and stages of labor and some things you can do during each phase. You have what it takes to be the support that your partner truly needs. Believe in yourself and believe in your partner’s ability to birth. Remember to breathe and center yourself throughout. You got this.

First Stage (Labor)

Early phase

If it is nighttime when the surges begin, encourage sleep/rest if possible. It’s important to conserve energy & strength for the long haul. Missing out on a whole night of sleep before things begin to pick up isn’t ideal. This goes for you too. If you can ignore these early surges and either go about your day or go back to sleep, that’s preferable. Don’t put your energy and focus into timing the surges until they are coming in a regular pattern and become more intense.

• Encourage nourishment & hydration throughout.

• Watch a lighthearted movie or comedy. Offer they sit on the birth ball while watching.

• Set up the T.E.N.S. unit and get the hang of it while it’s early.

• Stay positive. Provide reassurance and words of affirmation and love.

• Encourage upright positions, restful positions, and ones that feel the best.

• Take a short walk if they are willing and able.

• Encourage bathroom breaks every couple of hours.

• Cuddle and connect. Massage. Anything that feels good will encourage oxytocin.

• Warm up the rice sock if they complain of discomfort in their lower back/hips.

• Make eye contact and smile… Send good thoughts, energy, and love to your partner and baby.

• They may begin to become more vocal as a way to cope. This is normal.

• Remember to breathe, and stay calm yourself. If you are experiencing anxiety, call your midwife/doula for advice.

• Handle Logistics for other children and/or pets.

• Have everything by the door and ready to go. You may have a chance to run things to the car later. You may not. Push the passenger seat back in case they prefer hands and knees for the ride. They may also want to ride in the back seat on their hands and knees.

• Have a towel and plastic bag ready for the car ride in case waters release and for nausea.

• Encourage a shower before leaving, especially if you’re trying to stay home as long as possible in the early phase. This will provide comfort and prevent you from arriving at the hospital or birth center too early.

Active phase

If you are birthing outside of the home, try to stay home as long as possible. It’s usually time to leave when surges are 4-1-1. This is a general guideline but means that surges are coming every 4 minutes (from the start of one to the start of the next), and they are lasting a minute, consistently this way for at least an hour. There is often a feeling that they are “in the zone” and no longer as talkative and interactive as they once were, even between surges. They may not be speaking in full sentences anymore, and they seem to have gone deeply inward. We call this “Labor land.” Labor land is a result of the body’s cocktail of oxytocin and endorphins which flood the body with pain-relieving and relaxation hormones.

If you are unsure, call your midwife/doula. This is only a guide. Sometimes, especially for first-timers, surges can be 4-5 minutes apart for a longer period of time, and it still be the very early phase (too early to head out.) Watch out for emotional signposts and shifts, and other signs, not just numbers.

If/when you set off to the birth center or hospital, do so calmly. Frantic rushing energy can feel unsafe, cause adrenaline release, and even slow things down. Continue calm positive encouragement during the ride, and get the doula on speakerphone if that would be helpful so that you can be relaxed, and concentrate on getting to the birthplace safely.

If you are birthing at home, this would be around the time that you call your doula, and your doula comes to join you, (or your midwife if you are having an assisted home birth.)

• Encourage position changes every 20-30 minutes (every 4-5 surges.) They will usually naturally change positions on their own, but we can guide them gently if they appear to be sitting/lying in one position for an unusually long time. Movement is important for the baby’s descent and rotation through the pelvis.

• Use a gentle touch and/or firm massage on the shoulders, arms, legs, and lower back. This releases oxytocin. If they don’t redirect us, that usually means what we’re doing is ok/working.

• Encourage bathroom breaks every hour or so, spending extra time on the toilet to encourage progress (we call the toilet dilation station.) Backward sitting with a pillow to rest is also a great idea.

• Maintain hydration with liquids such as coconut water, and other electrolyte drinks. Sip-surge-sip.

• Slow dance and sway with them. Hold their weight for them if they’re tired.

• Double Hip Squeeze may work really well now.

• Vocalization (moaning, groaning) may increase. This is a great sign.

• Encourage them to breathe slowly by modeling slow audible breaths - especially if they begin to hold their breath or hyperventilate.

• Provide firm counter-pressure on/around the lower back and hips during surges. They will usually notify us as to what feels good and what doesn’t, don’t worry!

• If they begin to do things repetitively to get through a surge, they may have found their “ritual.” This is a good thing. Even if what they are doing seems unusual.

• Keep their lips and mouth moist by offering sips of a drink and lip balm.

• Provide reassurance on how well they are coping through surges. Remind them of their strength.

• Microwave the rice sock for 45-90 seconds and place it on the lower back. (You can hold it on softly, with counter-pressure, or tie it on with a scarf or Rebozo.)

• Talk if they find that helpful, or remain quiet and use hushed voices to encourage calm.

• Encourage a bath or shower when things begin to become intense. Set up their favorite music or Hypnobirthing tracks to listen to while they’re in there.

• Once the surge pattern has been consistent, getting closer, longer, and stronger, and your partner is well into “labor-land”, it is time to leave for the birth center or hospital. Nausea, bloody “show” when wiping, feeling like they have to go #2 consistently (not just during surges), bearing down during surges, grunting at the peak of a surge, and waters releasing are good signs that it’s time to head out.

Transition

They may begin to experience surges every 2-3 minutes, or that don't seem to fully subside or have much of any noticeable rest between. They may be feeling constant rectal pressure. They may ask when this is “going to be over?” They may also begin to say that they cannot do it, become weepy, and/or cry out for help. They may start to become very nauseous or vomit. Some may start to ask for medication even when that isn’t actually what they want. This is a sign that birth is likely imminent and this can be an overwhelming time that calls for extra support and reassurance. Many people will appear to “come back” from the faraway labor land place they were in, and it can be jarring to their senses due to a normal, purposeful adrenaline spike. At this time — it is likely that you are already at your birthplace, or at least on your way.

• Hold them up if they seem to become unstable on their feet.

• Offer them to kneel on the bed, either on their hands and knees or over the Birth Ball for support.

• Stay/sit right by their side. Hold them if they need this. Hydrate.

• Remind them that feeling intense pressure is normal and that means the baby is moving down.

• Encourage “low” sounds (by modeling) if the moans become high-pitched squeals or screams.

• Breathe slow (model audibly & visually) with them. Hydrate.

• Offer love, safety, praise, affirmation, & encouragement.

• Help/remind them to take their rest between surges.

• Keep your hands on them unless they express otherwise.

• Tell them to focus on your face or another focal point if needed.

• Help them anticipate the next surge and model a slow cleansing breath before it begins.

• Your partner may begin shaking and/or vomiting. This is normal, and you can assure them of that.

• Tell them that you know they can do this if/when they say they can’t. (Most say that at this point.) “You ARE doing it!”

• They may begin to make “grunting” sounds during a surge. Encourage them to trust their body as it begins to bear down on its own. (F.E.R.)

• Help them to get back up on their hands and knees after a cervical exam (if they have one to check dilation), if they plan to push in an upright position utilizing gravity. (Upright is usually best.)

• Remind them that they are safe, that you are by their side, and that you’re going to meet your baby soon!

Second Stage (Pushing)

They may express that they feel overwhelming pressure and begin to make “grunting” sounds during transition, which turn into bearing down as the body begins to push on its own during each surge. Encourage them to trust their body and that they push in a way that feels most effective and comfortable for them. They may express some fear around pushing, and need some extra help with grounding themselves and focusing again after an intense transition. Sometimes surges will completely stop for a “rest and be thankful phase” and to gather energy before the body is ready to push. This is normal. Encourage rest, calm, and privacy if this happens. Remind them that they are strong and that they get to meet baby soon.

• Help them to get comfortable and in a supported position. Encourage upright pushing positions for use of gravity.

• If they appear to have surrendered to their body’s urge to push and are going with it, we hold space and support them in trusting that. We protect the moment and tune in to their needs intently.

• If they appear to want direction with pushing, remind them that we’re here to help. We follow their lead. Low voices and calm energy will be key for most. Yelling push or asking them to hold their breath and bear down is rarely helpful unless they are medicated. If they appear to need assistance, we can inquire as to what they might feel is helpful — would they like the doula to guide them? The midwife? Both? Oftentimes too many voices can be overwhelming, so we check in about this if necessary.

• Place ice-cold rags on their forehead and the back of their neck if they would like. Switch out for new cold ones every 2-3 minutes.

• Continue with encouragement and reassurance.

• Remind them to relax their jaw, and shoulders, if you notice they are tensing.

• Encourage rest between surges.

• Continue to be on standby with hydration and a cold rag.

• Your partner may express several different emotions and/or apprehension about pushing. Bring them back to their breathing and remind them that they can do this. They are close.

• It can be intense to watch your baby emerge, so if you feel woozy, take a deep breath and look away for a moment. Sit down for a minute if you need to. Take a sip of cold water or go splash your face.

• If you are offered to help catch the baby or want to… you will be guided on how to do so.

• Let them know if/when you start to see your baby's head. Offer they touch baby’s head if they wish.

• Once the baby is born, take a moment to process and celebrate!

• If birthing in the hospital, you can promptly remind the providers about delayed cord clamping if that is your wish. If you don’t remind them, they may prematurely cut the cord within 30-60 seconds.

  Congratulations!!

Third Stage (Placenta)

After the baby has been born, the placenta must be birthed. This usually happens between 10-30 minutes of the baby being born — but it may happen sooner or it may take longer. At this point, the baby has not yet received all of its blood from the placenta, so delaying clamping the cord for 2-5 minutes is ideal. You may want to cut the cord. After the cord has been clamped with two clamps, you will be guided on where to cut between these two clamps using scissors. The cord is tougher than it appears and sometimes takes more than a little snip. Although cutting the cord is something they may offer, you don't have to do it if you’re not comfortable. You can say “no thank you.”

• Stay by your partner and/or baby’s side.

• You may need to provide encouragement and support as the placenta is birthed.

• The placenta is an amazing organ, but you may not be interested in seeing it and that’s ok.

• Sometimes stitches are needed to repair any tearing, and you may find that you want to stay up at the head with your partner and baby to provide support.

• If your partner is unable to hold the baby while birthing the placenta or receiving any needed stitches, you may want to hold your baby skin-to-skin.

• Take this time to bond and rejoice that you have all made it through such a transformative event.

• Continue to offer hydration and nourishment as necessary.

• Offer encouragement during the first latch, and “golden hour” which is skin to skin for an hour while imprinting on one other.

• Any non-urgent suturing and/or newborn exams & procedures can wait — so that the golden hour, newborn instincts, first latch, and first family moments are not interrupted. You may have to encourage the team to give you your time unless there’s an urgent or time-sensitive matter that needs tending to.

• Your baby will be imprinting on your face as well and will recognize your voice. Say hello!

• Take pictures of your partner and baby, and ask someone else to take a picture of you all.

Lean on all of the members of the birth team. You’re all in this together and you’re truly a team. This may seem like a lot to remember — but in the moment you will remember the basics of support. And you won’t be alone. If there’s anything that you need, please talk to your provider, nurse, and/or doula. Ask questions. They have your back! And remember to take care of yourself as well… Don’t forget to snack and hydrate when you can. If you feel woozy at any point, have a seat and give yourself a minute, and some grace. You’re going to do great!

DISCLAIMER: THE INFORMATION ON THIS SITE IS NOT INTENDED OR IMPLIED TO BE A SUBSTITUTE FOR PROFESSIONAL MEDICAL ADVICE, DIAGNOSIS OR TREATMENT. ALL CONTENT, INCLUDING TEXT, GRAPHICS, IMAGES AND INFORMATION, CONTAINED ON OR AVAILABLE THROUGH THIS WEBSITE IS FOR GENERAL INFORMATION PURPOSES ONLY. NORTHERN STAR DOULA MAKES NO REPRESENTATION AND ASSUMES NO RESPONSIBILITY FOR THE ACCURACY OF INFORMATION CONTAINED ON OR AVAILABLE THROUGH THIS WEB SITE, AND SUCH INFORMATION IS SUBJECT TO CHANGE WITHOUT NOTICE. YOU ARE ENCOURAGED TO CONFIRM ANY INFORMATION OBTAINED FROM OR THROUGH THIS WEB SITE WITH OTHER SOURCES, AND REVIEW ALL INFORMATION REGARDING ANY MEDICAL CONDITION OR TREATMENT WITH YOUR PHYSICIAN.

NEVER DISREGARD PROFESSIONAL MEDICAL ADVICE OR DELAY SEEKING MEDICAL TREATMENT BECAUSE OF SOMETHING YOU HAVE READ ON OR ACCESSED THROUGH THIS WEB SITE. NORTHERN STAR DOULA IS NOT RESPONSIBLE NOR LIABLE FOR ANY ADVICE, COURSE OF TREATMENT, DIAGNOSIS OR ANY OTHER INFORMATION THAT YOU OBTAIN THROUGH THIS WEB SITE.

When Should You Start Packing Your Hospital Bags?

For many first time parents, the hospital bag dilemma is one that seems to cause a particular stress. The desire to be prepared is common as we want to make sure that we have all the necessary items in order to remain comfortable in a new, and sometimes seemingly harsh environment. Not to mention, imagine getting settled into your room and realizing that you have forgotten your phone charger or your favorite blanket! Often, the focus is on what will be needed for your little one(s). Of course we want to be prepared for their arrival. But in all actuality, the majority of what you pack will be for the birth experience itself, and for the comfort of the parents leading up to main event, and for the postpartum stay. People can sometimes be so focused on the birth part, that they forget they will be staying at the hospital for 2-4 days, sometimes (but hopefully not) longer.

Ideally, you will want to have your bags packed and ready to go by week 36 of pregnancy, in the event that you go into labor prematurely, or should you require a medically indicated induction. Inductions for first-timers can last 2-5 days commonly. You will be at the hospital’s with regard to meal times – and they may even deprive you of nourishment altogether, as their policies, while not evidence based, call for NPO during labor. This means Nil Per Os, which is “nothing by mouth” and is basically surgery prep. Yep, you heard that right. Everyone in labor is considered a surgery patient, and they are often not lenient about this. What they have for you is clear liquid such as water, and broth… tantalizing!

For twin or multiple pregnancies, planning to be “all packed” a couple weeks earlier will give you peace of mind.

Although you may want to pack more or less than what is contained in these lists, this will give you a general idea of what you might need in order to be prepared for comfortable hospital stay. Possibly an unexpected extended one…

A Hospital Bag For You (Labor & Postpartum)

You, the bearer of life, will require more items simply due to the nature of the labor, birth, and immediate postpartum experience. You may pack separate bags for the birth and postpartum experiences if you’d like, but do whatever makes you feel most comfortable and organized.

The essentials for labor, birth and postpartum:

• ID & Insurance Card. You will present this information at the admissions desk before you head into the triage area.

• Your Birth Preference Document. Bringing a couple copies is ideal. One to place in your chart, one for your labor nurse(s) and an extra in case there’s a shift change and it gets misplaced.

• Portable Bluetooth Speaker, Headphones/Earbuds, & Playlist. Although some prefer silence, music is known to be a welcomed focus and relaxation technique during labor. Also for those who like to tune out and go within, putting earbuds in is one way to say “leave me be.” Certain Hypnobirthing programs may also require that you have something to listen to specific tracks throughout.

• Childbirth Education Items. Things such as information documents, Hypnobirthing tracks or scripts, Flash Cards, etc.

• Comfortable Clothes For Labor - Think light robe, birth gown/skirt, a bra with easy access for skin to skin. Wearing your own gown is an option. Wearing the hospital gown is not a requirement. Flip flops in case you make it to the shower for any portion of labor.

• Comfortable Clothes For Postpartum. You might want to have a couple nursing bras/tanks, dark comfy PJs, joggers, tees, slipper socks or another comfy footwear in case your feet and ankles are swollen after the birth. Grippy socks are provided for during birth & postpartum. A comfy outfit for going home, including a jacket or sweater depending on the weather. Make sure you pack enough clothing for a possible extended stay.

• Pillow & Blanket. Since hospital pillows can be thin and uncomfortable, bringing one of your own is an option. Also bringing familiar items from home may be a simple comfort that brings you peace through the birthing process.

• Drinks. Bring your favorite reusable water bottle, individual coconut waters, Gatorades, Poweraids, Liquid IV, Nuun Tablets, and so on. Hydration is very important during labor. So if you should choose to self hydrate, these other beverages will be beneficial in addition to plain water. A splash of an electrolyte drink in your water is sufficient for a boost. Be aware of the sugar content of Gatorade and other sports drinks.

• Snacks. Light snacks in case you need nourishment and fuel throughout the process. Several different types as you don’t know what you’ll be able to stomach at certain times. Most in the low risk category are ok to eat light healthy snacks – and in fact it is actually encouraged and an evidence based practice to keep up with the caloric demands of birth. One of the last things you want to do during your labor is go into ketosis. If this should happen, your body will think you may be “starving” and as a result, will prioritize blood and oxygen to your organs necessary to sustain life. Your life, that is. The uterus is NOT one of them. This means possibility of fetal distress and/or stalled labor. Who wants that? Eat if your body asks for nourishment. Always.

• Phone Charger. Sometimes the hospital bed will be placed in a position that is far away from an electrical outlet, so bring a long cord if possible. Battery packs are also another option. You will want to make sure that you have enough battery life to snap a few pictures or to make your birth announcement calls and communicate with family throughout your stay.

• Lip Balm, Hair Ties & Brush. Something to keep your lips from drying out. Breathing during surges over an extended period of time can cause chapping. Anything to keep your hair back such as a headband or scrunchy will be useful if you use those things.

• Comfort Measures. This will include all of the items that you plan to use for relaxation, visualization, and coping. Perhaps you will use a T.E.N.S machine, massage oil, rice sock, rebozo, eye mask, washrags (for cold during pushing), a handheld fan, affirmation cards, fairy lights, essential oils, ect.

• Bath Towels. Sometimes people prefer to bring this simple comfort from home, just in case the hospital towels are too small/rough. You can also bring a bathrobe. It’s totally up to your preference.

• Adult Diapers. Although the hospital will provide you with hospital grade pads, and those designer mesh panties, you may feel more comfortable with the coverage something like depends would provide. Easy to pull off/on. You can bring your own breathable full coverage panties if you would like. If you would like to use any specific perineal sprays, peri-bottles, herbal sitz baths or other products, you can add them as well.

• Toiletries. Your favorite soap, oil, face wash, shampoo, deodorant, toothbrush/paste, and whatever else you can think of that will make you feel prepared for the first shower after birth. Any skincare and hair products can also be included here.

• Nipple Cream.  If you are choosing to nurse, this might be a welcomed item in your postpartum repertoire.

A Bag for Baby (or Babies)

The essentials:

• Car Seat(s). Most carseats come with a separate base that you can set up in advance. In most cases, you can run out to the car to grab the carseat(s) when you are ready to be discharged. Staff will want to discharge only when the appropriate carseats are present.

• Pediatrician’s Contact Info. This will be one of the questions your nurse will ask immediately after birth, so that they can place this in your babies chart. Someone from your pediatrician’s office may be present in the hospital for rounds, so the first visit may actually happen then. If not, your little one(s) may be seen by one of the hospital pediatricians.

• Going-Home Outfits. Maybe a couple onesies, shirts, or rompers, footies. Cotton pants. Socks. Any specific diapers and/or wipes that you prefer. If you’re looking for a good wipe, Waterwipes are great. Otherwise, the hospital will provide more than enough standard huggies or pampers, wipes, and hospital shirts. Keep in mind what season it will be, and that babies are often born either bigger or smaller than predicted. Make sure to bring an outfit and any props if you plan on doing fancy announcement photos!

• Baby Comforts. Things such as swaddlers, muslin blankets, long sleeve body suits, hats.

• Bottles/Containers/Syringes. If you plan to nurse, and things go well, you shouldn’t need much at all. But if there’s a point where you should have to pump or hand express for any reason, you are going to want at least a couple small containers such as bottles or syringes to store colostrum or milk depending on the length of your stay. Sometimes the hospital provides these. If you plan to bottle feed and/or formula feed, bring whatever supplies you need including the specific formula and bottles you plan to use. Otherwise, for formula feeding, the hospital supplies ready-to-feed newborn size bottles of formula. Pacifiers if wanted, though they usually also have those too.

• Brest Friend or Boppy. These are useful to help prop babies and preserve your posture while nursing. Otherwise you will be playing a game called “where to stack the pillow.”

• Unique Diaper Brands. If you plan to use something beyond the standard Pampers or Huggies, which contain absorbency chemicals, and may irritate your little’s sensitive skin… bring your own. Those planning to cloth diaper may still want to bring a few “sposies” for ease during their stay.

Bag For Your Partner or Support Person

Your partner and/or support person will want to pack a comfort bag as well:

• A light blanket & pillow. The hospital will provide sheets, pillows and pillow cases but they can be thin and feel a bit on the rough side. Their blankets are fine but if you feel like a blanket and pillow from home would bring you comfort, by all means pack it. If you want, pack an eye-mask to block out the light if you are sensitive to light.

• Headphones & charger. If there’s a specific camera you’ll be using to take pictures, bring that. Make sure there’s sufficient battery life, or bring the charger. Otherwise, you’ll be able to do most things on a smartphone.

• Plenty of snacks! Bring your favorites. Some prefer trail mix, granola bars, energy/protein bars, candy, jerky, fruit. You can even pack a couple PB&Js. If you want, bring a cooler! And bring your favorite beverages and a reusable water bottle as well. The hospital usually provides unlimited orange, apple, and cranberry juice, as well as saltine and graham crackers.

• Flip Flops & Trunks. In case you end up in the shower or a tub at anytime during labor.

• Clothes. A couple comfortable outfits, undergarments, socks, slippers, PJs.

• Toiletries. Don’t forget your faves, and things like extra contacts or glasses if applicable.

• Bag For Dirty Clothes. You may want to pack a plastic bag to throw all of your dirty clothes in. That way when you get home, you can just dump them in the washer. The hospital usually provides those smaller clear plastic patient “soiled items” bags but if you want to throw a trash bag in there, in case you have an extended stay, that’s one option.

Did we miss anything? Let us know what you brought that you couldn’t live without. Or what you WISH you would have brought to make your life easier…

I heard that you’re “not allowed” to eat while in labor. My doctor said that it’s hospital policy and that they will “let me” have clear fluids, but that’s it.

Ok, so here’s the deal. That’s not a thing. If you are in a position to eat something and actually want to, that is 100% your call. You need not adhere to strict fasting protocols that have no place in low risk birth experiences. If you are high risk or are planning to have surgery, sure. After all, NPO - which means “nothing by mouth”, is part of a patient’s pre-operative instructions. The general idea behind NPO is that the risk of pulmonary aspiration would be decreased with a fasting protocol in place.

“Pulmonary aspiration is the entry of material such as pharyngeal secretions, food or drink, or stomach contents from the oropharynx or gastrointestinal tract, into the larynx (voice box) and lower respiratory tract, the portions of the respiratory system from the trachea (windpipe) to the lungs.”

When aspiration was recognized as a major problem during birth in the 1940s, the practices surrounding anesthesia were less safe, and so aspiration was much more common than it is today. But we are living in a different time. Today we are far more advanced, and complications from pulmonary aspiration are rare.

“It is noted that aspiration during emergency department procedural sedation and and analgesia has not been reported in the medical literature and that aspiration during general anesthesia and labor and delivery is uncommon. The literature provides no compelling evidence to support specific fasting periods for either liquids or solids prior to procedural sedation and and analgesia, and existing guidelines for elective patients are of necessity arbitrary and based upon consensus opinion”.

The guidelines we use today come from the early 1900s, when most birthing people gave birth under the sedation of chloroform or ether alcohol by inhalation, or during something called “twilight sleep.” This effect of twilight sleep was achieved by using a combination of scopolamine and morphine given by intravenous injection.

Although aspiration is a widely feared complication of general anesthesia, clinically apparent aspiration in modern anesthesia practice is exceptionally rare, and in healthy patients the overall morbidity and mortality is low.

- STEVEN M. GREEN, MD, BARUCH KRAUSS, MD, EDM

So should all birthing people be expected to fast during labor/birth to decrease the already low risk of pulmonary aspiration? This routine blanket recommendation comes from a time when our medical technology wasn’t the greatest and anesthesiologists were using very primitive tools to keep a person’s airway open when under general anesthesia. Or they were not using airway tools at all. Obviously things have changed…

And then there’s the fact that labor and birth is a very athletic event. Moreso than a medical one.

Did you know that childbirth requires an extraordinary amount of energy? Researchers analyzed 385 studies published in 1990 or later… and that research suggests that the energy and caloric demands of birthing people are similar to those of marathon runners. No kidding. It’s no wonder things can slow down for many who are deprived of nourishment during their birthing times. Again, NPO - nothing by mouth - is surgery prep. Unless you are considered high risk due to things such as pre-ecclampsia, or using IV opioid medications during birthing, it should be fine to eat lightly and is even considered beneficial.

The American Society of Anesthesiologists state…

“Without adequate nutrition, women’s bodies will begin to use fat as an energy source, increasing acidity of the blood in the mother and infant, potentially reducing uterine contractions and leading to longer labor and lower health scores in newborns. Additionally, the studies suggest that fasting can cause emotional stress, potentially moving blood away from the uterus and placenta, lengthening labor and contributing to distress of the fetus.”

The body needs fuel (food) and hydration (water) to keep energized, prevent exhaustion, and for the uterine surges to remain strong and regular. Without these things, it’s easy to become dehydrated, and exhausted.

I really envisioned myself giving birth while on hands and knees or something similar, but the nurse that conducted the hospital tour says they “don’t allow” people to give birth in any way other than on your back. I’m going to ask my doctor at my next appointment if they will consider “letting me” push on my hands and knees.

Hold up. There’s no such thing as “not allowing” someone to birth in a specific position. It’s a made up fly-by-night protocol, and a lie for someone’s convenience, but it surely isn’t the birthing person’s.

This myth is perpetuated through the experiences of friends and family, the media, and those that tell stories of suddenly needing to lie on their backs once it was time to push. This practice is not evidence based and survives on the backs (pun intended) of the people that fall for and believe that nonsense. It’s not a thing. The birthing person simply says “no thank you” if asked to lay on their back and that’s it. If the medical staff push for it, you can simply say no, and have your birth partner help you move into a position of choice. Your experience matters, and you get to call the shots.

Another thing to note is that pushing on your back can cause decreased oxygenation to the baby. Especially for those with supine hypotensive syndrome - also known as inferior vena cava compression syndrome - which is caused when the weight of the uterus compresses the inferior vena cava while in a supine position, and leads to decreased blood return to the heart. Symptoms can be dizziness, low blood pressure, pallor, nausea, sweating, and tachycardia (increased heart rate.) This can in turn lead to fetal distress.

If you are interested in learning more information about why one should be free to push in their position of choice, check out Healthy Birth Practice #5 - Avoid Giving Birth on Your Back and Follow Your Body’s Urge to Push. Joyce T. DiFranco, RN, BSN, LCCE, FACCE and  Marilyn Curl, RNC, CNM, LCCE, FACCE state that “Throughout the course of labor, including the second stage, birthing people benefit from frequent position changes and, ideally, should be free to select or reject them at will.” And it’s the truth.

Also stated…

“Research today indicates that most people give birth in a supine position using a directed style of pushing despite a growing body of knowledge that confirms that this has disadvantages for both birthing person and baby.”

Photo by Sharon McCutcheon

If your provider is set against you assuming your position of choice, ask your nurse to advocate for you. Let them know that you have chosen to push in a specific position and do not consent to being on your back. If you are feeling nervous, you can ask the provider for some time alone, and share your thoughts with your partner, nurse, and/or doula. Ask one of them to amplify your voice, preferably your partner/husband who is best suited to speak on your behalf. They may have to be straightforward and firm. If your provider tells you that they don’t know how to catch a baby in any other position besides supine, thank them for their help, let them know that you will be pushing in your preferred position, and if they haven’t the skillset to assist you - that you will happily switch care to someone who does. Simple.

I know it may feel confrontational and, being in such a vulnerable state, difficult to use your voice under such extreme pressure - but take a deep breath and speak your piece. Prepare your partner to address this if it should come up. In the weeks leading up to birth, practice scenarios and get comfortable with different ways of saying no. Your provider will get over it. They will not be kept up nights thinking about your birth and how it went down. But you most certainly will. That’s why your decision matters more here. This is your body, your birth, and your baby. It’s called bodily autonomy and it’s a basic human right.

There are many other preference that you may have regarding your birth experience. It is important to consider what your preferences are in advance, and take some time to delve deep into why you have them so that you are more prepared to advocate for yourself when the time comes. You will not want to be willy nilly about certain things, as that can open the door for someone to challenge your decisions without your having a solid reason or rebuttal. Be sure about what, when, and why so that you are empowered and able to speak up when it matters most.

Have these conversations with your providers beforehand, and get a good idea of how they operate in the birth room throughout all stages and phases of labor. If you see red flags, please do not ignore them. You may regret it later on. Settle down with a practice that is supportive of the way their patients choose to give birth. Ask open ended questions - it’s too easy to answer “yes,” “no,” or “we’ll see.” If you have a hunch that your providers are brushing off your concerns, go find one/some that won’t.

Happy Birthing!

Which position did you birth in? Was your provider supportive? Share in the comments below!

DISCLAIMER: THE INFORMATION ON THIS SITE IS NOT INTENDED OR IMPLIED TO BE A SUBSTITUTE FOR PROFESSIONAL MEDICAL ADVICE, DIAGNOSIS OR TREATMENT. ALL CONTENT, INCLUDING TEXT, GRAPHICS, IMAGES AND INFORMATION, CONTAINED ON OR AVAILABLE THROUGH THIS WEBSITE IS FOR GENERAL INFORMATION PURPOSES ONLY. NORTHERN STAR DOULA MAKES NO REPRESENTATION AND ASSUMES NO RESPONSIBILITY FOR THE ACCURACY OF INFORMATION CONTAINED ON OR AVAILABLE THROUGH THIS WEB SITE, AND SUCH INFORMATION IS SUBJECT TO CHANGE WITHOUT NOTICE. YOU ARE ENCOURAGED TO CONFIRM ANY INFORMATION OBTAINED FROM OR THROUGH THIS WEB SITE WITH OTHER SOURCES, AND REVIEW ALL INFORMATION REGARDING ANY MEDICAL CONDITION OR TREATMENT WITH YOUR PHYSICIAN.

NEVER DISREGARD PROFESSIONAL MEDICAL ADVICE OR DELAY SEEKING MEDICAL TREATMENT BECAUSE OF SOMETHING YOU HAVE READ ON OR ACCESSED THROUGH THIS WEB SITE. NORTHERN STAR DOULA IS NOT RESPONSIBLE NOR LIABLE FOR ANY ADVICE, COURSE OF TREATMENT, DIAGNOSIS OR ANY OTHER INFORMATION THAT YOU OBTAIN THROUGH THIS WEB SITE.

Photo by Jorge Salvador on Unsplash

Hello and welcome! Glad you landed here — whether you’re pregnant and doing some research about things you can do to physically prepare your body for the birth process, or a birth worker looking for something to share with the families that you’re working with.

Of course it’s always a good idea to get enough sleep, exercise, hydrate and eat a healthy, balanced, preferably whole food diet filled with a variety of different organic protein, fiber, fruits and vegetables… but what else can we do to get our bodies in the optimal shape for birth? Let’s talk about that. Here are my 5 favorite recommendations to prepare your body for a more comfortable birth!

Photo by Arek Adeoye on Unsplash

Spinning Babies Daily Activities

Bring comfort to your pregnancy and prepare for an easier childbirth. Lengthen your muscles and increase range of motion in your beautiful pregnant body to make space for baby’s best birth position! Spinning Babies is a wonderful approach to balancing the pelvis and the ligaments and muscles involved, and is a great way to physically set yourself up for a more straightforward and comfortable birthing.

I’m sure you may have already heard stories about “sunny-side up”(posterior/OP) babies, people explaining how their babies were in wonky positions and/or stories about “back labor,” unusually long labors, inductions, lots of discomfort in the weeks leading up to their birth, or difficulties which they thought (or their provider said) necessitated a cesarean birth.

Yes, me too. It’s a common theme — and these days you pretty much can’t go on social media, especially in groups pertaining to pregnancy and birth, without hearing of at least one of these kinds of stories each day. Is there anything we can do about this? Or is this just bad luck, coincidence, and out of our control completely? Maybe not. Probably not. In some cases, yes. But for the most part I firmly believe and so do many of my colleagues and others who work in the field, that baby’s position and the space they have available to rotate and descend can be greatly affected by our posture, movement, and mobility during pregnancy.

What can we do to help prevent some of these “wonky positions” that we hear so much about? Is it only OP positions that seem to cause certain people so much grief? Not always. Feeling your surges in your back is not always indicative of an OP baby. Back pain is usually more about the balance of your pelvis and the resulting fit of the baby than the position alone. There are a few different types of pelvises and even variations of those types. Some posterior babies may fit into certain types of pelvises better than others. There are many reasons for this. One simple thing we can do is be mindful of our balance and posture. Going even further, we can look into the Webster Technique of Chiropractic Care, and the many benefits it can have on balancing the pelvis and creating space for baby to find their ideal position for birth.

Interested in learning more about fetal positioning and belly mapping? << —— Visit Spinning Babies if you’re curious to learn more about what position your baby is in, and download the Spinning Babies Daily Essentials Video - a unique instructional video for comfort in pregnancy now, and in your upcoming birth. These daily activities begin balancing your pregnant body to make space for baby’s best birth position! Highly recommended!

Photo by Toa Heftiba on Unsplash

Chiropractic Care - The Webster Technique

For balance of the pelvis and associated muscles/ligaments for easier birthing. Throughout pregnancy, the body tries to adapt to the weight gain, increase of hormones, and the postural changes that follow. These postural changes increase the risk of sacral/pelvic imbalance at any given time, with or without reason. The sacrum, the pelvis and network of ligaments, tendons, muscles, and associated nerves are all under constant pressure and change. The resulting tense muscles and ligaments may create torsion and prevent the baby from comfortably assuming the best possible position for their birthing.

Currently, the International Chiropractic Pediatric Association (ICPA) recommends chiropractic care throughout pregnancy to establish pelvic balance and optimize the room a baby has for development. With a balanced and aligned pelvis, babies have a greater chance of moving into their correct position for birth.

Benefits of chiropractic care during pregnancy

• Decrease in discomforts such as back, hip, pelvic and groin pain.

• Decrease in Sciatica, and heartburn.

• Better sleep and mobility.

• Reduction of tension in the muscles and ligaments supporting the uterus.

• Reduction of Intrauterine Constraint, creating more space in the pelvis for baby to move freely and engage.

Ideally, the best time to begin The Webster Technique is as soon as possible, but by the 32nd week of pregnancy is preferable especially if the breech position is confirmed. And if you’re beyond the 32nd week of your pregnancy, don’t worry! Better late than never. These techniques are gentle, non-invasive, and drug-free.

Ask your doula or childbirth educator for recommendations for a Webster Certified Chiropractor or use the ICPA search tool to find one in your area!

Probiotics

Urogenital and gastrointestinal infections are often caused by an imbalance in “good” and “bad” bacteria. Certain infections such as Urinary Tract Infection (UTI), Bacterial Vaginosis (BV), and Group Beta Strep (GBS)… have been said to be caused by the decrease in, or depletion of the indigenous flora Lactobacilli. Studies have found that probiotic therapies containing Lactobacilli strongly inhibit the growth of GBS and BV by increasing the acidity of the environment and that they may be effective in returning the vaginal flora microbiome to a healthy normal state.

The possible prevention of GBS and avoiding a subsequent recommendation for antibiotics starts with optimizing your vaginal bacteria from the get-go. One of the ways to do this is to take a daily probiotic containing Lactobacilli strains, specifically Lactobacillus rhamnosus GR-1 and Lactobacillus reuteri RC-14. These two strains usually come together in several of the vaginal flora based probiotics like Jarro’s or Garden of Life. But please don’t forget to look into Lactobacillus Salivarus which has been shown in a study to greatly reduce the chance of GBS colonization.

Screening for GBS is a part of routine prenatal care and is usually done by taking a vaginal/rectal swab culture between 35 and 38 weeks of pregnancy. If the test comes back positive for GBS colonization, an antibiotic called penicillin will be suggested and if you choose to accept this suggestion, given intravenously when your birthing time begins. If you are allergic to penicillin, another similar antibiotic will be offered in its place.

If you plan to stay home during the early stages of your birthing time, one of the things that can thwart those plans are having a positive GBS result. Adding a probiotic to your birth prep toolbox can reduce your chances of getting back a positive GBS result.

With all of this information about GBS, probiotics and scientific data to back it all up, trying to decrease or prevent GBS colonization during pregnancy seems like an excellent choice for reduction and prevention wellness protocol especially if someone is really wanting to avoid IV antibiotics. For more information on the benefits of avoiding IV antibiotics, Birthful has a podcast all about the microbiome.

Check out these studies and read more about GBS and what you can do to reduce/prevent chances of testing positive in my blog.

Photo by Boba Jaglicic on Unsplash

Eat Dates… The fruit, yes.

Eating dates prenatally can help with preparing your cervix, if you’re interested in that kind of thing. There have been studies that show that those who consume 4-6 dates per day in the last 4 weeks of pregnancy (I know - seems like a lot) will have a more “favorable” cervix by the time your birthing begins. 

Studies have also shown that those who consumed Deglet Noor dates (60-80 grams daily) were more likely to have spontaneous onset of birthing waves, have intact membranes (their water did not break) upon admission to the hospital or active birthing time, and have less postpartum bleeding! Wow! So this is why all of your pregnant friends are eating dates…

Dates also have many health benefits. Thanks to Baby Chick for this thoughtful breakdown.

• Fiber – we all know that fiber helps relieve constipation, helps you stay full, but did you know that it also helps lower your risk for gestational diabetes and preeclampsia? Dates contain a combination of soluble and insoluble fiber and thus are helpful in maintaining your digestive system.

• Magnesium – this supports your muscular health and helps to alleviate muscle spasms and cramps during pregnancy.

• Potassium – this is one of the best electrolytes and it helps you maintain water/salt balance which also helps regulate blood pressure and regulate your nervous system.

• Natural sugars (fructose) — it offers high energy, but thankfully has a low glycemic index, easily breaks down in the body and won’t spike blood sugar levels. This is why eating dates during your pregnancy and/or your labor is an excellent choice.

• Vitamin K – helps maintain proper blood clotting and keeps your bones healthy.

You can look up many different ways to get your dates in, like smoothies, stuffing them with almond/peanut butter, chopping up and throwing on a salad, in savory dishes, granola ect... You don’t have to eat them all at once, so spread them out throughout the day and get them in however you can. Tip: Lara Bars are made with dates!

Get Your Dates HERE… and prep your cervix in advance!

Birth Ball

I know you might be tempted to hang around and spend time sinking deeply into those comfy couch cushions — especially in the 3rd trimester, but wait… Is that really the best idea? Well of course you should take time to rest and relax. At the same time, you want to be mindful of your overall posture and use discretion as far as where and how you spend the majority of your days hanging out. Birth balls are a great way to ensure you’re able to relax and prepare your body for birth at the same time.

Spend some time every day sitting upright on your birth ball. Sitting upright (or upright and slightly forward-leaning) helps support and open the pelvis, loosen its ligaments, relax the pelvic floor, and support your lower back. Slouching back into your cushions puts your pelvis in a funky position that it doesn’t much like. There’s no good way to slouch while sitting on the ball - or else you’d probably roll right off! You can take your ball to the office and use it in place of your usual desk chair, use it while watching TV, or just designate times throughout the day that you’re going to get some ball time in.

Please, no couch slouching!

During pregnancy, the birth ball has many benefits…

• Helps balance the ligaments, tendons, and muscles in the back and pelvic area so baby can settle into its optimal position

• Helps strengthen the lower back and relieve discomfort

• Helps to relax and open the pelvis

• May increase blood flow to the uterus

• Puts counter-pressure on the perineum

• Takes pressure off of the leg muscles

• Provides the opportunity for mobility

• Relieves or reduces sciatic and/or symphysis pubis discomfort

You can also do some exercises on your birth ball to enhance the benefits it provides in preparation for birthing. Gentle bouncing, small circles, figure 8’s, side to side (or tail wagging), and pelvic tilts are some of the things you can do in addition to just sitting for comfort. These things help to keep your pelvis mobile and loose.

You can also incorporate your birth ball into your yoga or stretching routine! After blowing your ball up for the very first time, it will deflate a bit over the next few days of use… so make sure to refill it so that your hips are at or higher than your knees when sitting.

Get yourself a birth ball and get acquainted with it. And use your ball during birth to change up positions, lean on to rest, and keep things progressing.

If you’re under 5’4″ you want a 55 cm ball
From 5’4″ – 5’10″ you want a 65 cm ball
If you’re over 5’10” you want a 75 cm ball

Read more about balls HERE

Let’s get on the ball - Literally and figuratively!!

What are some of the things you did to prepare your body for birthing? Comment below!

DISCLAIMER: THE INFORMATION ON THIS SITE IS NOT INTENDED OR IMPLIED TO BE A SUBSTITUTE FOR PROFESSIONAL MEDICAL ADVICE, DIAGNOSIS OR TREATMENT. ALL CONTENT, INCLUDING TEXT, GRAPHICS, IMAGES AND INFORMATION, CONTAINED ON OR AVAILABLE THROUGH THIS WEBSITE IS FOR GENERAL INFORMATION PURPOSES ONLY. NORTHERN STAR DOULA MAKES NO REPRESENTATION AND ASSUMES NO RESPONSIBILITY FOR THE ACCURACY OF INFORMATION CONTAINED ON OR AVAILABLE THROUGH THIS WEB SITE, AND SUCH INFORMATION IS SUBJECT TO CHANGE WITHOUT NOTICE. YOU ARE ENCOURAGED TO CONFIRM ANY INFORMATION OBTAINED FROM OR THROUGH THIS WEB SITE WITH OTHER SOURCES, AND REVIEW ALL INFORMATION REGARDING ANY MEDICAL CONDITION OR TREATMENT WITH YOUR PHYSICIAN.

NEVER DISREGARD PROFESSIONAL MEDICAL ADVICE OR DELAY SEEKING MEDICAL TREATMENT BECAUSE OF SOMETHING YOU HAVE READ ON OR ACCESSED THROUGH THIS WEB SITE. NORTHERN STAR DOULA IS NOT RESPONSIBLE NOR LIABLE FOR ANY ADVICE, COURSE OF TREATMENT, DIAGNOSIS OR ANY OTHER INFORMATION THAT YOU OBTAIN THROUGH THIS WEB SITE.

This website may contain affiliate links for which proceeds go to the birth fund to help families afford a doula, when the otherwise would not have been able.

Eating and drinking as needed during birth is essential — as the demands of your body require sustenance to perform the task at hand. Optimally, you should enter your birthing time already well hydrated, and keep drinking and nourishing especially during the early phases of childbirth, continuing to lightly snack and hydrate as you wish until baby has arrived.

Did you know that childbirth requires an extraordinary amount of energy? Researchers analyzed 385 studies published in 1990 or later… and that research suggests that the energy and caloric demands of birthing people are similar to those of marathon runners. No kidding. It’s no wonder things can slow down for many people birthing in hospitals who are deprived of nourishment during their birthing times. NPO, or nil per os which means “nothing by mouth” - is a part of standard pre-operative instruction protocols… surgery prep. Unless you are considered high risk due to things such as pre-ecclampsia, or using IV opioid medications during birthing, it should be fine to eat lightly and is even considered beneficial.

The American Society of Anesthesiologists state… (If you’re birthing in a hospital, listen up)

“Without adequate nutrition, the body will begin to use fat as an energy source, increasing acidity of the blood in the birthing person and infant, potentially reducing uterine contractions and leading to longer labor and lower health scores in newborns. Additionally, the studies suggest that fasting can cause emotional stress, potentially moving blood away from the uterus and placenta, lengthening labor and contributing to distress of the fetus.”

The body needs fuel (food) and hydration (water) to keep energized, prevent exhaustion, and for the uterine surges to remain strong and regular. Without these things, it’s easy to become dehydrated, and exhausted.

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What should I eat/snack on during the early phase?

As you’re probably (and hopefully) still going to be at home during this phase, feel free to eat whatever you crave - but it’s best to stick with smaller amounts more frequently as this is easier on your digestive system and won’t cause you to feel sluggish or give you indigestion. Choose healthy, delicious foods that will provide your body with the energy and nutrients needed to maintain strength and stamina. Here are some ideas in addition to your faves.

• Rice and Beans.

• Whole grain pasta.

• Sweet potato (roasted or baked)

• Quinoa and avocado, or brown rice and an organic egg.

• Banana or apple slices with nut butter.

• Whole grain toast with nut butter.

• Homemade trail mix or granola.

• Soups or broth.

• SMOOTHIES!

• Avocado toast.

• Oatmeal with fruit and chia seeds.

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What should I eat during the active phase?

As things progress into the active phase, your appetite will begin to naturally decrease. Taking small bites here and there may be all you can tolerate — and that’s fine. You don’t want to overfill your stomach, as nausea can be worsened by doing so. Have a couple options in case you happen to have an aversion to something you usually love the smell or taste of. It’s very common to be repulsed by the things you’ve been craving your entire pregnancy!

Here are a few ideas of things you can prepare for your birthing at home or bringing to your chosen birth center or hospital. Bite-sized portions are ideal. There’s a refrigerator/freezer at the birth center and hospital so keep that in mind. If you care to, or your place of birth does not have a fridge/freezer… you can bring a cooler for all items that need to stay cold. You may also consider this if you have a nice drive ahead of you.

• Fruit salad - apples, bananas, berries, melons.

• Veggies - cucumbers, carrots, celery.

• Nuts and Seeds - cashews, pistachios, sunflower seeds.

• Nut butter single serve packets (great alone or on the veggies/fruit).

• Frozen fruits - grapes and berries.

• Dried fruit or fruit/cereal bars (watch out for added sugar).

• Oatmeal with fruit and chia seeds.

• Soup - Miso, vegetable broth, bone broth.

• Applesauce - the kid pouches are great!

• Honey Sticks.

• Jell-O.

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Foods to avoid during the active phase 

• Oranges or orange juice (acidity).

• Carbonated fizzy drinks.

• Foods that are high in sugar and fat (donuts, pastries).

• Protein and fat together. These slow the rate that your muscles use energy supplied from sugar. (Steak/burgers/fried foods).

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Proper hydration during birthing

Remember to think in advance about your plans for hydrating during the early and active phases of your birthing time. You don’t want to be left with water and ice chips on repeat. It can get old, trust me. And while water is important and refreshing, one can drink too much water and deplete themselves of essential electrolytes which are just as important. And let’s talk about the fact that some find it terribly challenging to eat once the active phase rolls around, so one must get their calories in other ways.

Proper hydration is very important during pregnancy and birthing! Bring your favorite flask or water bottle and drink 8oz per hour. A good rule of thumb is to take a sip between every 1-2 surges. Here are some ideas to switch it up and ensure that you’re giving your body the very best.

• Water.

• Coconut Water (add splash of lemon, honey or agave to taste).

• Infused water - berries, melons, cucumber.

• Lemon-Lime Labor-Aid

• Red raspberry leaf tea.

• Gatorade and other Electrolyte Drinks such as Vitamin Water.

• Organic Juice Boxes (no added sugar).

• Gatorade/RRL tea ice cubes.

• Busca’s Birthing Brew.
  
  
  

  What are some of the things you have planned for early and active birthing time hydration and nourishment? Feel free to share your ideas in the comments!

Remember to stay nourished & hydrated — Happy Birthing!

https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD003930.pub2/full

https://www.asahq.org/about-asa/newsroom/news-releases/2015/11/eating-a-light-meal-during-labor

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