Holistic Tips for a Nourished Pregnancy
What a gift it is to be on the journey of pregnancy, and the growth that it brings.
The physical growth of your baby represents so much more within you. Your baby grows inside of you, and a new part of you grows within too.
Just like a plant, this growth calls for nourishment. This is not just eating more or resting more, but leaning into growth of your WHOLE being; mind, body and heart. Your body was created for a purpose and connection and what a time pregnancy is to lean into that. There is life being woven within you so as their is weaving of your holistic self that is calling you to tune in.
At Ezer Birth, we are passionate about creating tools for you to “lean in.” Our Nourished Pregnancy Tool Kit is just that, a FREE tool that guides you in each trimester with tips for nutrition, movement, emotional processing and preparing for what is to come with hands open.
In this blog, we will cover each part of what we believe to be the holistic view of preparing for pregnancy; your mind, your body and your heart. We have some tips we will share, but check out the freebie to find more insight!
NUTRITION each trimester:
So looking at each trimester, your nutritional needs change for both your growth and wellbeing and your baby’s. Here are some quick tips to keep in mind.
- Choline is required for your baby’s brain development, placenta function, and helps prevent neural tube defects. This is especially helpful in the first trimester! Those that eat eggs have an average double the intake of choline compared to those who avoid eggs. You guessed it, eat more eggs!
- One essential nutrient to pay attention to during the second trimester is vitamin D3. Research has shown that maintaining adequate levels of vitamin D is crucial for both maternal and fetal health. Low levels of vitamin D has been linked gestational diabetes and preeclampsia, two serious conditions that can affect pregnancy outcomes.
- Once in the third trimester, NORA tea, a herbal blend of nettles, oatstraw, raspberry leaf, and alfalfa, offers a wealth of benefits for expectant mothers. Each herb in this nourishing blend plays a unique role in supporting maternal health and well-being, making it a valuable addition to your daily routine during the third trimester.
Movement In pregnancy:
Here are some of our favorite movement resources!
he Miles Circuit: This circuit is ideal for the third trimester, to be practiced as a restful circuit preparing for labor. It allows for baby to get into an ideal position while also giving you positions and time to rest in each position. Practice this leading up to labor and then use in early labor! Added bonus, put on your birth playlist while you practice it so you mind and body can connect relaxing music to these positions in labor.
Birth Prep Circuit: This is a good stretch circuit to begin to loosen tight muscles and fascia in the pelvic floor. This allows for baby to have the space they need to navigate the pelvis optimally and have a relaxed and open pelvic floor for labor.
Spinning Babies: Daily Activites: These are gentle movements to incorporate in your daily life that practice balance in the uterus and pelvic floor and can minimize pregnancy symptoms and prepare for birth.
Nourish, Move, Love: Looking for more of an upbeat, cardio exercise that is helpful and safe in pregnancy? Check this page out! There are lots of topics and focuses in each of the workouts that you can choose based on your desired outcomes.
*Paid Body Ready Method: This is a paid option to prepare your body for birth and postpartum recovery, helping avoid injury and strain in pregnancy and birth and make postpartum healing attainable.
Pregnancy Journal Prompts:
When meeting with our doula clients in Bozeman, we intertwine processing questions for each mama to sit with throughout her pregnancy, providing journal to use for keeping note of the beautiful changes, both physical and emotional that are occurring. Here are a few journal prompts to sit with in each trimester.
1: Consider your hopes and fears about becoming a mom. How can you address any fears you may have?
2: Consider the societal expectations about pregnancy and birth. How do you navigate these, and what beliefs do you hold that challenge them?
3: What areas of your pregnancy and birth do you hold a tight hand control to? How can you move from control to surrender?
Labor is not just the moment contractions begin, it is the work to be done in the waiting. It is aligning the physical with the emotional to walk in the fullness of the experience. Another component of emotional processing for birth is understanding you are also becoming a new person. This pregnancy is a season to reflect on your life prior to the baby and celebrate, mourn, laugh, or whatever it is you need to do in order to step into the woman you are becoming, a mother.
Affirmations for each trimester:
You might’ve heard of birth affirmations, but how about pregnancy affirmations? This are things to dwell on, to nourish your mind, to feed you mind with the truth that is within this season of pregnancy. Here are some examples!
- “I embrace the power of surrender, allowing myself to release fear and anxiety and trust in the natural process of pregnancy.”
- “I find joy in the journey of pregnancy, savoring each milestone and moment of anticipation as my baby continues to thrive.”
- “With each passing day, I become more deeply connected to the life growing within me.”
So why is this important?
Nutrition, movement, mindset and gratitude are just a few of the ways to begin to take on your pregnancy with a holistic approach.
Nourishing your body and mind during pregnancy is one of the best things you can do for yourself and your baby. Remember, it’s about balance and finding what works best for you. If you ever feel overwhelmed, our Nourished Pregnancy Toolkit is here to guide you and takes all the tips listed above to a deeper level!
