24 Holistic Things I Do During Pregnancy π±
simple and natural practices for a healthy pregnancy
While summer festivities bustle around me, my whole world feels a lot more inwardβ¦
Pretty much everything I am doing lately revolves around this pregnancy, growing these twins, preparing for maternity leave, and nesting.
I have been sharing bits & pieces of my pregnancy journey with you guys (as always, you can find all of my recent posts here!).
However, I haven't yet discussed the holistic habits I implement during pregnancy to promote overall health for me, my babies, and my mental, physical, and emotional well-being.
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I wonβt lieβ pregnancy can be very challenging, both mentally and physically. In fact, this twin pregnancy has been quuuuite tough and uncomfortable for me in a variety of ways.
β¨πΆπ» But, even still, there are so many little things you can do to really make a difference in your health during pregnancy, and Iβm sharing all of it today.Β
A quick disclaimer: As a registered nurse with a doctorate degree who is ALSO a lover of βcrunchyβ hacks, I pride myself on striking a balance between allopathic medicine and holistic modalities. I love natural remedies, but I am in no way against modern medicine! Iβm going to my OB appointments, Iβm giving birth in a hospital, and *also* Iβm doing a handful of holistic things to ease discomfort, prepare for labor, and stay healthy in pregnancy.Β
Despite what our hyper-polarized world likes to say, both approaches can happen in tandem.
Not to mention, everyoneβs experience with fertility, pregnancy, labor, and motherhood is different, and this is just MY experience. I never consider my approach to be the sole βcorrectβ wayβ as always on The Reset, you do you!
So, with all of that being said, letβs dive in!Β (The first 4 tips are open to everyone, but the full post of ALL 24 tips is for paid subs only)
#1 Daily Collagen Supplementation
We all know that collagen is amazing for connective tissue within the body (think skin, hair, nails, gut health, strong jointsβ all the things!)
... and that also includes the amniotic sac!
Most people donβt realize that collagen is a huge building block of the βbag of watersβ in pregnancy, and some studies show that decreased levels of collagen may be a potential factor in PROM (premature rupture of membranes).
So, in both my pregnancies, I have supplemental collagen daily! I keep it really simpleβ I just froth a scoop of this* into my morning coffee & add it to any smoothies I have. Thatβs it!
While this is anecdotal, one of my OB care providers asked me if I had consumed collagen in my first pregnancy as my amniotic sac wasβ¦ um, apparently very intact. π€£ In fact, the doctor who popped my waters told me it was one of the hardest-to-break bags sheβd ever had!
So, with the twins, I am being extra diligent about my collagen as PROM can be more common in a multiples pregnancy. Admittedly, I wasnβt great about it the first half of pregnancy while I was facing hyperemesis, but I am getting back to it!
Of course, I donβt think daily collagen (or anything) is ever going to magically ~guarantee~ strong bags of water, but I figure it canβt hurt.
Andβ bonusβ I genuinely feel like it helped the connective tissue of my skin stretch to accommodate the bump, as well!!Β
#2 Utilizing a birthing ball:
During my last pregnancy, I was working full-time in a corporate role and was trapped behind a desk for 40+ hours per week.
Because of this, I swapped out my desk chair for a birthing ball and used it for hours each dayβ to sit on, to do pelvic tilts, hip circles, etc.
And while it intuitively just felt lovely, there is actually quite a bit of data supporting birthing balls in both pregnancy and labor:
DECREASED C-SECTION RATE: Utilizing an birthing ball throughout the final 4-6 weeks of pregnancy resulted in increased liklihood of vaginal birth and decreased c-section rate compared to control (source)
DECREASED PAIN: Birthing mothers using the exercise ball was correlated with decreased pain during labor (source)
MAY IMPROVE FETAL POSITIONING: Completing pelvic rocking on a birth ball was correlated with increased proper head-tuck in the infant, longitudal positioning, and head down placement. (Source)
SHORTER LABOR DURATION: While this study is small, it demonstrated that more time doing birthing ball exercises was correlated with a shorter labor. (source)
Whether you are in a desk job or not, investing in a birth ball for your pregnancy is a cost-effective, non-pharmacological method that may support pelvic comfort, proper positioning, and improved labor outcomes! I personally loved mine.
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#3 Taking a quality prenatal
One thing that I have researched tirelessly was finding the best possible prenatal I could.
And, guys? My search. was. exhausting.
There are just SO many options out there, and, quite frankly, many of them are justβ¦ not great. Unfortunately, many prenatals on the market are cheaply made, crafted with synthetic fillers, artificial ingredients, and vitamins & minerals that arenβt readily available and easily used by your bodyβ¦
But, after endless research, I finally found what I was looking forβ
Insert: Perelel (not sponsored, but sharing an affiliate link!)
Theyβre the first (and one of the only!) prenatals founded by OBGYNs, who designed each formulation with current clinical data, bioavailable formulations, and evidence-backed ingredients.
Every product is triple-tested for safety, purity, and quality.Β They do raw-material testing, production testing, and third-party testing (You, guysβ¦ I canβt express how RARE this is in the unregulated supplement world!),
AND their ingredients are formulated to each stage of pregnancy: For example, they give you extra folate in the 1st trimester while crucial neural tube development is occurring. There is so much I could say, but to sum it upβ their prenatal formulations are by far the most bioavailable and comprehensive I have seen.
That said, I was a bit weary at first because they are more expensiveβ but then I realized I was not only getting a quality, bioavailable prenatal, but also additional supplements that would benefit my pregnancy in each packet (for example, itβs not just the prenatal, it includes other supplements like DHA/EPA fish oil, probiotics, magnesium, etc.)
HOW I PERSONALLY USED THEM: My husband and I took their male pre-conception pack & female conception set in the months leading up to trying to optimize our sperm and egg health, then I took their 1st trimester pack (when I was able to with hyperemesisβ¦π ), transitioned into their 2nd tri pack really diligently, and will soon be using their 3rd tri formulation! I also took their βmom multi support packβ for the entirety of my last postpartum and breastfeeding experience to help combat nutrient depletion.
![Unilever Ventures leads $6 million series A investment in Perelel Health vitamin company - Glossy Unilever Ventures leads $6 million series A investment in Perelel Health vitamin company - Glossy](https://substackcdn.com/image/fetch/w_1456,c_limit,f_auto,q_auto:good,fl_progressive:steep/https%3A%2F%2Fsubstack-post-media.s3.amazonaws.com%2Fpublic%2Fimages%2F36ac102d-ab18-457f-b98f-91a93423dda4_1140x600.jpeg)
I just love that I can actually trust the ingredients and that each packet is specifically designed with 4-5 supplements that are most beneficial for EACH unique stage of the motherhood journey. Itβs seriously so cool and innovative!!!
While I understand that itβs easy (and MUCH more accessible) to take any olβ prenatal option, getting a quality prenatal is a great opportunity to optimize if you can afford it! It may seem small, but a more optimized, bioavailable approach to your prenatal can be so so, so powerful for both you & your baby.
#4 Nurturing my spiritual side & connecting with my babies
While itβs easy to focus solely on the physical body, I really try to lean into the spiritual and emotional aspects of pregnancy, as well.
This practice is a lot less formalized and much more intuitiveβ but I am constantly trying to connect with my babies, putting my hands on my belly, praying over my pregnancy, meditating about a health pregnancy, visualizing labor, repeating positive affirmations, etc.
Some examples of positive affirmations:
βI am meant to be the mother to THIS baby.β
βI will trust the timing of my pregnancyβ
βEven in difficult moments, I am strong and capable.β
βMy baby and I are surrounded by loveβ
Leaning into the spiritual side of pregnancy helps me connect with my βwhyβ (as pregnancy is very mentally and physically challenging for me), but I also like to think that the positive energy translates to my sweet babes.
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#5 Natural Stretch Mark Prevention
First off, I have absolutely NOTHING against stretch marksβ these lines are the tangible sign of growing a beautiful baby and the countless bodily sacrifices we make as mothersβ¦ β¨
My attitude with my firstborn was that stretch marks were largely inevitable, but I was going to try to do a few key things to limit them if I could.
If I ended up preventing them, great! But if I got them, no biggie.
And, the result? I had a 8.5 lb baby, a verrry large bump, and genuinely didnβt get a single stretch mark??? I was somewhat shocked!
Of course, genetics and motherβs skin type absolutely plays a role, but I also think there were a few key things I did that helped naturally prevent them.
Each night of my pregnancy, I followed a [very] simple nightly bump care routine that I genuinely think made a real differenceβ¦.
Hereβs exactly what I did to naturally prevent stretch marks: