Recommended things to do while you are pregnant

This is a big one Listen to your instincts and your body. If something doesn't feel right, call your provider immediately. It is always better safe then sorry. Do kick counts. This is so important. If your baby is not moving around as much or kicking call your provider. Babies will kick no matter what. It is not true that they run out of room. Please do your kick counts. Your provider is there for you. Do not ever feel like you are bothering your doctor.

Hire a doula Ask around for a doula, ask at your childbirth classes, your provider, friends, www.doulamatch.net. There is a lot of research done to prove that it is a great idea to have a doula. Here is the evidence based information

Ask Your doctor about raspberry leaf tea. It is great to drink at any time but it also tones your uterus. Evidence Based Red Raspberry Leaf Tea. Make a list of questions to ask your doctor every time you go in for an appointment. Most doctors are rushed, and the only way they will slow down, is if you ASK. Make sure to communicate, don't hesitate to ask them anything. That is their job.

See your physician regularly and immediately upon knowing your are pregnant.

Here are our local midwives.

Klamath Women's Clinic & Birth Center.

1803 Main Street

Klamath Falls, OR 97601

Tel: (541) 205-6262

Rest This is very important at the end of your pregnancy. Some women wear themselves out trying to go into labor. You don't want to be tired when you go into labor. The baby decides when you are going to go into labor. The average first time mom goes into labor past the due day. The due date is a estimate. You can go into labor 2 weeks before or 2 weeks after the estimated due date. That is why it is an estimate. If doctors want to induce you at 39,40 or later, ask for testing to see if it is necessary. I understand that at that point you are ready to meet baby, but not much is going to help until baby's lungs are developed and baby is ready to be born. Trying to get you water to break puts you on the clock as soon as it breaks, so please don't try to get your water to break.

Have PATIENCE The baby will come when the baby is ready to come. I know it is hard and easy to be tempted into an induction. Please do your research on interventions before choosing to induce. You should read this before deciding to get one: Here is a link to Evidence Based Birth Interventions If you are doing an epidural, you will still need to learn all of this, because sometimes the epidural fails! Just happened to 2 of my clients. Also be prepared to labor until you are in active labor.

Meditate, Relax, Practice relaxation exercises There are quite a few of guided meditations on YouTube. Learning to relax is critical in labor. Absolutely critical! The best way to practice is to lay down and get very comfortable. Concentrate on tensing and releasing each set of muscles. Do not fall asleep. You need to stay alert and concentrate on relaxing. Let your body go limp. Pay attention to your whole body. If you are even holding on to a little tension, that is too much. Breathe with your mouth open, let your jaw go slack, it's okay to drool. Do this over and over again, at least for 15 minutes a day, more if possible. I cannot stress how imperative this is. It helps things go better in labor. If you are not fighting labor, it goes way better. Start doing these relaxation exercises as early on in your pregnancy as you can. You want this to become second nature. It helps during pregnancy as well. You want to get to the point where you can relax anywhere. Also, learn what touch calms you and relaxes you, such as brushing your hair, or rubbing your shoulders. It is also good to know where you hold your tension and let your partner(s) know, so they can focus on those areas while you are in labor.

Take Child Birth and Breast Feeding Education Classes These are really important. Do not go into labor without tools to help you get through. YouTube has a lot of guided meditation. I suggest you start as soon as possible learning to relax. It makes a huge difference in labor!

• Read and Research Great books:

• The Birth Partner (a must read for your birth partner)

• The Mama Natural Week-by-Week Guide to Pregnancy, Pregnancy

• Childbirth and the Newborn, and Childbirth

• Childbirth Without Fear

• Ina May's Guide to Childbirth If you are having an elective C-Section, Read The Essential C-Section Guide: Pain Control, Healing at Home, Getting Your Body Back, and Everything Else You Need to Know About a Cesarean Birth. Research as much as possible. Always check Evidence Based Birth. They have a lot of true information and up to date information. So say you want to research big babies and induction. You would type in the search: Evidence based birth big babies. Always do your research. Always go to the medical sites, mainly evidence based, so you are not reading webmd and such. I also have information on my blog about some frequently asked questions.

Make decisions ahead of time Such as, who do you want in the room with you during labor? Does this person bring you comfort and will they be willing to help you, or will they stand in the corner and talk to other people when you need quiet. Will they be able to handle it emotionally if you are rude (this happens pretty frequently) You aren't going to be there to entertain people. Will they be a hindrance to your labor? Are you inviting them so they don't get their feelings hurt? That is not a good idea. The least amount of people in the room with you the better. Understand that this person (or these people) are going to see you at your most vulnerable time of your life. Are you okay with them seeing you do your labor thing, such as horse lips, moaning, groaning, getting exposed to do checks and when you are your worst? It is very important that you have a very good relationship with the people you invite. If they make you feel like they won't be a help to you, and may cause a mental block of any kinds, it is best to say that you just want certain people there as your birth team, and no one else. If you feel uncomfortable at any time with the people in the room, you may not progress as well as you can if you are just with people that are your team. I have read about how labor can slow down if you feel at all uncomfortable during labor. So think about all angles before inviting people to your birth. This is an intimate time. By the time you realize you don't want anyone in the room except the people that you really want there, you may really hurt someones feeling by telling them to leave. Anyone should remember that you are not at your best and may just tell them to leave and wait in the waiting room and then do damage to the relationship because that person is very sensitive.

Whoever you invite to your labor needs to useful to you, whether it be someone to take pictures, fetch water, ice, food, wash cloths, etc. If someone asks and you do not feel they would be a positive effect on you, then just tell them you are only having certain people in the room. They should understand if they care about you. If they don't understand, then they should not be in the room in the first place.

I recommend you have someone photograph your first moments with your baby, and take some pictures of the weather, the place you will birth, etc. Someone to record this memory for you.

Make a birth plan, not just a basic one, that you find online unless it is in depth. There are some you can use for a basic information. This should list all of everything you want and don't want. Remember to make a contingency plan for things you didn't plan on, such as a cesarean section, induction, epidural, pain medication, and as much as you do not want to think about it, make a plan in case the baby doesn't make it. It is awful to not have a plan in place for this, and having regrets later.

Provider If you do not feel comfortable talking to your provider, it may be time to switch. You have the right to switch providers at ANY time. I know of one person that fired their provider in labor. They found her a new provider. It honestly is never too late. You can interview providers before selecting one. If you do not feel comfortable with the nurse caring for you in labor, you have the right to ask for a different nurse. It is important to trust your team and to feel totally comfortable.

Do your research. Also, make sure you do your research on pediatricians. You will have to know who you will be using before you have the baby. http://improvingbirth.org/resources/

Join Groups There are groups online and in person for everything. These are great to join to get more tips on what to expect. There are quite a few groups on Facebook. Meet other parents to be, it is nice to have a support network. You may need to have a tribe to help you with your baby.

Know the signs of labor and when to call your provider. Also know your rights. You have the right to switch providers at any time during your pregnancy if you feel uncomfortable, or do not feel supported or respected. Do not end up stressed out about your labor and delivery with a provider you are not comfortable. Also know what prodromal labor is. Some women have prodromal labor. It can be extremely frustrating.

Educate yourself Different tests and interventions during the during pregnancy and during labor, and make a list of the questions you have to ask your provider at each appointment, get a list of resources as soon as you find out you are pregnant. Find support groups online and in person, know the different types of postpartum depression. There are a few, it is imperative that you know who to call and the warning signs. I have blogged about the interventions and tests. Also know the signs of perinatal depression and anxiety.

Find a pediatrician and care provider for your pregnancy and postpartum: ask around, look up reviews, call if they have room for a new patient. You have options. If you don't click with your provider, find another one as soon as possible. Ask around about recommendations.

Yoga this is a great way to get in shape and relax. There is a class taught by Katie Minich in Klamath Falls, I highly recommend her! Phone number is: 541-368-1785

Take time for yourself It is a really good idea to go to a massage therapist while pregnant. They can relax you, get your body in a good place before birth. I recommend Healing Therapeutic Touch in Klamath Falls. Ali's number is (541) 591-2048 She does other things for self care as well.

Exercise It is very important to be active while pregnant. You will need to be strong while you are in labor. Ask your provider for a list of activities that will help you prepare and to stay in shape, or get into shape. Squatting is great practice for labor. Labor is like running a marathon, so please make sure you have stamina for a long period of time. The only way that is going to happen is if you exercise. Clear any exercise routine with your provider first. That is important.

Good Nutrition This is very important. Eat good for you foods that are good for baby as well. There are great recipes on line for every budget. Make sure you are getting your minerals and vitamins. Minerals are more important than you think. Prenatals generally focus on, well, vitamins. It is good to take your prenatal vitamins, but good nutrition is easier for your body to use. Good resources are WIC, and nutritionist or your provider. Just because you are taking vitamins, that is not always enough. Protein is very important. I have a blog on that as well.

Perineal Massage It is important to get your perineum in shape to help from tearing!

Breathe It is extremely important to breathe correctly during labor. Practice Practice Practice. I have seen many people end up with oxygen because they are not deep breathing. The baby's oxygen comes from you. So if you are not breathing correctly, the baby is getting deprived, and that may cause complications for baby. Breathe into your stomach, through your mouth. Relax your jaw while doing these exercises. You need to learn to relax your jaw anyways so you are not clenching up during contractions. Just keep thinking "breathe for the baby" Keep that in your mind every time you do this exercise.

Prepare for the hospital

Get your bag together at 35 weeks, also plan for at least a 2 day stay at the birth center. This depends greatly on the birthing person and baby's health, and who your provider is. Better to be ready than to be scrambling around while you are in labor, or, in case you are induced. Make sure you have a bag ready for the baby and for your partner (whoever is your support person). Here is a basic list for the birthing person:

• Hair ties, head bands

• Bathrooms items such as shampoo, conditioner, body soap, lotion if you need it, makeup, in case you want it, towel, if you prefer to have a normal, not thin towel, deodorant, socks, toothbrush, tooth paste, face wash, q-tips, brush/comb/pick

• Your own clothes to labor in, because the hospital stuff is not very comfortable, and you want to feel as comfortable as possible (and modest) if you do not want to wear your own clothes to labor in, it will be nice to be in your own clothes after you have the baby.

• Granny panties *Disposable panties, pads (the best pads are bladder leak ones, since you may be flowing like crazy, and don't want to leak

• Charger

• Camera/video camera

• Cell phone

• Affirmations and tape to hang on walls

• Snacks (yes, you will want something to eat!)

• Pillows, blanket, throw blanket

• Battery operated candles

• Chap stick

• Mints

• Lotion for massages

• Music, music player, aux cord, batteries, charger, speakers (the ones where ever you may be birthing may not work, plus you will want the music if you are in the bathroom.)

• Hand fan

• Glasses if you wear them, or contacts with solution and container

• Slippers

• What ever will make the room feel like home and relaxing

• Birth plan

• Insurance papers, photo identification, whatever paperwork you need

• Money for the cafeteria (the partner will want to eat)

• Refillable water bottle for partner

• Stuff to do in case you are in early labor, such as books, games, dvd movies, etc.

• DVD player if you are going to watch movies and they don't have them in the room.

Stuff for baby

• Onesies

• Hand covers

• Sleep sack

• Warm clothes (going home outfit)

• Car seat

• Blanket

• beanie to cover the baby's head

• socks

• diapers

• wipes

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