Preparing for Labour: A Comprehensive Guide

Creating a Birth Plan: Know Your Preferences

One of the most critical steps in preparing for childbirth is creating a birth plan. This document outlines your preferences for labour, delivery, and postpartum care, allowing your healthcare team to understand your wishes and helping you feel more in control of the process.

Although childbirth can be unpredictable, having a plan helps guide you and your healthcare provider through your preferred options.

What to Include in Your Birth Plan

• Labour Preferences: Include your preferences for labour positions, mobility, and whether you’d like to use birthing aids such as a birthing ball or a water birth. If you’re preparing for labour, consider noting your preferences for natural labour vs. medicated options.
• Pain Management: Specify how you would like to manage pain during labour. This could include natural methods like breathing techniques or medical options like an epidural.
• Delivery Method: If you’re preparing for a vaginal birth but understand that a cesarean section might be necessary, note your preferences for both types of delivery. If you're specifically preparing for a c section, outline your preferences for surgical procedures and post-surgery recovery.
• Skin-to-Skin Contact: Most parents choose immediate skin-to-skin contact after birth to promote bonding and regulate the baby’s body temperature. Include this in your plan to ensure that it is prioritised after delivery, whether vaginal or cesarean.
• Support Team: Outline who you would like to be in the room with you, including your partner, doula, or any other support persons.

Flexible Planning

While a birth plan is essential for preparing for childbirth, remember to stay flexible. Things may not go exactly as expected, and it’s important to be open to changes. You might find yourself opting for a different pain management technique or undergoing a c-section if needed for the safety of you and your baby.

Diet and Nutrition in the Final Stages of Pregnancy

Maintaining a healthy, balanced diet is essential when preparing for labour and delivery. The right nutrients can give you energy, support your baby's development, and help your body prepare for the physical demands of childbirth. A diet rich in vitamins, minerals, and healthy fats is crucial in the weeks leading up to labour.

Important Nutrients

• Iron: Iron helps prevent anemia, which can lead to fatigue and weakness. It’s essential for both you and your baby to have adequate oxygen supply. Good sources of iron include red meat, lentils, spinach, and fortified cereals. Consider taking a prenatal vitamin with iron if your healthcare provider suggests it.
• Calcium: Calcium is critical for your baby’s developing bones and teeth. Aim for at least 1,000 mg of calcium per day from sources such as milk, cheese, yogurt, tofu, and leafy greens like kale.
• Protein: Protein helps in the development of foetal tissues and muscles. Aim to include sources like chicken, fish, eggs, beans, and legumes in your daily meals.
• Omega-3 Fatty Acids: These essential fats are vital for your baby’s brain and eye development. Include sources like salmon, walnuts, and chia seeds in your diet. You may also want to consider taking a fish oil supplement after consulting with your healthcare provider. We recommend Zita West Vital DHA. This ultra pure formulation contains Omega 3 essential fatty acids (EFAs), plus a small amount of Zinc. It is free of all known contaminants, including Mercury and does not contain any Vitamin A. It is safe for both pregnancy and breastfeeding.

Hydration and Timing of Meals

Staying hydrated is crucial as you approach labour. Water helps regulate your body temperature, maintain amniotic fluid levels, and promote digestion. Drink at least 8-10 glasses of water a day. Eating small, frequent meals can also help prevent heartburn and keep your energy levels up as you prepare for labour.

Physical Preparation for Labour

As your due date approaches, engaging in safe, pregnancy-friendly exercises can help prepare your body for labour. Exercise promotes stamina, improves circulation, and can help reduce discomfort in the final stages of pregnancy.

Exercise for Labour Preparation

Gentle exercises like walking, swimming, and prenatal yoga can keep you active while helping your body get ready for childbirth. These exercises are particularly helpful for preparing your pelvic muscles for labour. Yoga and stretching can also help increase flexibility, reduce tension, and promote relaxation.

Pelvic Floor Exercises

Pelvic floor exercises, also known as Kegels, are particularly beneficial when preparing for labour. Strengthening your pelvic floor muscles can reduce the risk of incontinence after birth and help your body recover more quickly. You can begin these exercises in your second trimester and continue them right up until labour.

Perineal Preparation for Labour

Perineal preparation is essential if you're aiming for a vaginal birth. Massaging the perineum—the area between your vagina and rectum—can help prevent tearing during delivery. Regular massage from around 34 weeks onwards can increase skin elasticity and reduce the likelihood of needing an episiotomy (a cut made to help widen the birth canal).

A study from the British Journal of Obstetrics and Gynecology showed that perineal massage reduces the likelihood of perineal trauma during childbirth by 9% in first-time mothers.

How to Perform Perineal Massage

To perform perineal massage, wash your hands thoroughly and apply an oil to your fingers. We recommend Zita West Preconditioning Down Under. This oil is safe to use in intimate areas and has been superficially formulated to be used for perineal massage. Place your thumbs inside your vagina and gently press down toward the rectum, stretching the tissue for a few minutes daily. This technique can help loosen the area and prepare your body for labour.

Mental Preparation for Labour

Preparing for labour involves more than just physical readiness. Mental preparation can help you stay calm and focused during the birthing process. Many pregnant people find it helpful to practice relaxation techniques to ease anxiety and enhance their confidence.

Relaxation and Breathing Techniques

Deep breathing exercises and guided visualisation can help you relax and manage stress in the weeks leading up to labour. Learning to control your breathing can also help during contractions, making it easier to cope with pain and discomfort.

Mindfulness and Meditation

Practicing mindfulness and meditation can help you remain present and calm as you prepare for childbirth. These techniques can be particularly helpful if you're anxious about the unknown aspects of labour. Consider taking a birthing class that focuses on mindfulness or guided breathing techniques.

Building a Support System

Another critical part of mental preparation is ensuring that you have a strong support system in place. Whether it’s your partner, a doula, or family members, having people who understand your wishes and can offer emotional support is vital. Be sure to communicate your birth preferences clearly to those who will be present with you during labour.

Packing Your Hospital Bag

Packing your hospital bag in advance is an essential part of birth prep. Ideally, your bag should be packed around 35-37 weeks, so you’re ready when labour begins. Whether you’re planning a vaginal birth or preparing for a c section, your hospital bag should include items that will keep you comfortable during labour and recovery.

Essentials for Your Hospital Bag

• Loose, comfortable clothing for labour and postpartum
• Nursing bras and maternity pads
• Toiletries (toothbrush, toothpaste, shampoo, and conditioner)
• Snacks and water bottle (labour can be long, and having quick energy boosts can help)
• Phone charger, headphones, and entertainment (such as a book or music)
• Baby clothing (onesies, hats, mittens)
• Diapers, wipes, and swaddle blankets for your newborn

If You're Preparing for a C Section

If you're preparing for a c section, you may want to add a few extra items to your hospital bag:

• An abdominal binder to provide support after surgery
• Pain relief options such as a heat pad for sore muscles
• High-waisted underwear to avoid irritation near the incision site
• Zita West Comfort Down Under. Invaluable for the days immediately after your delivery, this soothing blend of essential oils and plant extracts cools on contact and helps keep the perineum clean and fresh and is safe to use with stitches

Natural Ways to Prepare Your Body for Labour

As you prepare for labour, many parents-to-be turn to natural methods to help encourage the onset of labour and prepare their bodies for childbirth. While these methods are not guaranteed, they can provide gentle ways to promote relaxation and readiness for delivery.

Raspberry Leaf Tea

Drinking raspberry leaf tea during the final trimester may help strengthen the uterus and promote more efficient contractions during labour. However, consult your healthcare provider before incorporating this into your routine.

Eating Dates

Studies have shown that consuming dates in the last few weeks of pregnancy can help ripen the cervix and may lead to a shorter first stage of labour. Dates are also a great source of energy and nutrients, making them a perfect snack in the final weeks.

A study in the Journal of Obstetrics and Gynaecology found that women who consumed dates during the last four weeks of pregnancy were more likely to have a natural, uncomplicated labour.

Gentle Exercise

Walking and other light exercises can help your baby move into the optimal position for birth. It also encourages the release of endorphins, which can help reduce stress and make labour more manageable.

Cesarean Section Preparation

If you know you’ll be having a planned c section, there are additional steps you can take to prepare for the procedure and recovery. Cesarean sections are a common and safe method of delivery, but it’s important to understand what to expect and how to care for yourself afterward.

What to Expect During a C Section

A cesarean section is a surgical procedure that typically takes around 45 minutes to an hour. You'll likely be awake during the procedure but will receive anaesthesia (either spinal or epidural) to numb the lower half of your body. A small horizontal incision is made just above your pubic area to deliver your baby.

Post-Operative Recovery

Recovering from a c section typically takes longer than a vaginal birth. You’ll need to rest for at least 6-8 weeks, during which time you should avoid heavy lifting or strenuous activity. Pain management and rest are crucial to ensure a smooth recovery. An abdominal binder can help provide support to your core and reduce discomfort during the healing process.

Home Preparation

Before your c section, prepare your home for a smooth recovery. Have meals prepared in advance or stock your freezer with easy-to-reheat options. Arrange for help with household chores and childcare, as you’ll need extra support in the first few weeks post-surgery.