How to support your body during the 3rd trimester
Supporting your body in the third trimester is crucial for preparing for labor and ensuring a healthy delivery and journey into postpartum. Here are some tips and strategies to help you through this important phase:
Nutrition
Stay Hydrated: Drink plenty of water to help with amniotic fluid levels and reduce swelling. If you are finding it difficult to drink water try adding berries or citrus fruit to it. Herbal teas also help to keep you hydrated while providing nutrients.
Balanced Diet: Focus on a diet rich in proteins (red meat, poultry, eggs, fish, legumes), healthy fats (nuts, seeds, avocado), and complex carbohydrates (fruit, vegetables, legumes, whole grains).
Iron: Ensure you're getting enough iron (red meat, chicken thigh, kidney beans, tofu, lentils, spirulina, seafood) to prevent low iron which is common in late pregnancy.
Exercise
Workouts: Engage in light exercises like walking, swimming, or prenatal yoga or Pilates to stay active and reduce discomfort. If you have been working out at the gym or at home during pregnancy continue this into the 3rd trimester while modifying movements where needed.
Rest and Relaxation
Sleep: Priortise sleep. This can be difficult in the last trimesters as it is harder to get comfortable. Try going to bed early and take naps throughout the day when you can.
Prenatal Massage: Consider a prenatal massage to relieve stress and reduce muscle tension.
Preparing for Labor
Birth Prep Tea: Consider drinking a naturopathic blend like birth prep tea (such as blossom & Sprout’s Birth Preparation Tea available here) to help reduce labor length and pain.
Perineal Massage: Start perineal massage around 34 weeks to help prevent tearing during delivery.
Practice Breathing Techniques: Learn and practice various breathing techniques for labor to help manage pain and stay calm.
Mental and Emotional Health
Educate Yourself: Attend childbirth classes and read up on labor and delivery to reduce anxiety.
Support System: Lean on your support system, whether it's your partner, family, or friends.
Mindfulness and Meditation: Practice mindfulness or meditation to stay relaxed and connected with your body.
Preparing Your Home
Hospital Bag: Pack your hospital bag with essentials for you and your baby.
Postpartum meals: It can be helpful to prepare and freeze meals for when you are postpartum that are easy to grab and defrost for meals. Try making extra of your current meals and freeze the leftovers.
Herbs and Supplements
A naturopath is able to prescribe specific herbs and supplements to prepare your body for childbirth and postparum healing. Many herbs cannot be used during pregnancy so make sure you speak with a qualified practitioner before taking them.
By focusing on these areas, you can support your body and mind in the third trimester, setting the stage for a smoother labor and a healthy delivery.
