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The motherhood transition is no joke. Pregnancy, birth, and the postpartum period are a wild journey. Because each pregnancy is as unique and different as we all are as people, some women tend to have more enjoyable or easier experiences than others.
I am 15 weeks into my second pregnancy and would love to share with you the knowledge and experience I’ve accumulated (personally and professionally) to help you have the best pregnancy, birth, and transition to motherhood ever. It’s a long one, so grab a tea or coffee when you have some quiet (kid-free) time and I promise not to disappoint.
Now, I am by no means going to try and paint a picture of some Instagram mom star who experiences no fatigue or morning sickness, looks like a fitness model weeks after giving birth, always has perfect makeup and hair, and has the perfect baby who never cries and sleeps through the night. We all know that is not realistic.
What I am trying to paint a picture of is YOUR best pregnancy, birth and transition to motherhood ever… Why? I don’t think there is nearly enough focus on this considering becoming a mother is a huge identity shift (even from a mother of 1 to mother of 2). It marks the most physical and psychological change a woman will ever go through. The more you do to support yourself – the one growing and birthing the baby – the easier and more enjoyable the process will be, the healthier you and your baby will be, and the happier the whole family will be.
At East Coast Chiropractic, we support women throughout all stages of the motherhood transition. Chiropractic isn’t just about correcting the cause of neck and back pain – it’s about supporting all humans to reach their health potential, physically and emotionally.
Ok here are 10 things I know will help:
1. Care for your changing body.
Holy cow, so much is happening to your body during this time – your anatomy is changing almost everywhere, physiology is changing constantly as your body makes adaptations, and the “putting it all back together” portion is really something else.
One of the best things you can do to support yourself through these changes is regular checkups with a chiropractor who works with pregnant and postpartum women. Your spine protects your nervous system and has the single biggest impact on how those nerves are firing. Your nervous system is what controls every single cell, tissue, organ system and process happening in your body. Healthy spine = healthy nerves, but the opposite is also true…
Your chiropractor should also recommend specific corrective, pregnancy and birth preparation exercises, core exercises with modifications for pregnancy and diastasis recti, and give you support work to help adjust your lifestyle to your changing needs.
2 Be a yoga mama.
Seriously, yoga is an amazing adjunct to your chiropractic care during pregnancy and postpartum. It’s not only great for your body but also for your mind. AND you can do it from the comfort of your home…. if you haven’t already, go and like Mama Yoga with Jenny Rolls on Facebook and download her monthly video subscription for only 5 bucks! (This is for pregnant and postpartum bodies) If you’re an in person kind of person check out her class schedule at Yoga on York and Breathing Space Yoga.
3 Train, train, train.
Would you ever sign up to run a 10 km race or a marathon 10 months down the line and then not train for it? That would be crazy! You definitely wouldn’t “place” as well as you wanted to, if you finished at all.
Labour and birth and breastfeeding and early parenting – think of these like major athletic events that require training and practice before they occur. No, you can’t simulate what the experience will feel like in practice but you can prepare for it.
As a Certified Pre and Post Natal Coach, I emphasize the importance of gaining strength and endurance during pregnancy when crafting plans for pregnant clients. Incorporating squats, core work, crawling, conditioning and breathing exercises are just some components of a well rounded training program that should be recommended (with variations) to every pregnant woman!
4. Walk.
This one is easy. Walk, a lot. It’s good for you, it’s good for your baby. Bonus: walk in nature. It’s good for clearing your mind and working through fears and uncertainties.
5. Meditate.
There is now ample research to support guided meditation in reducing anxiety, coping with stress, and helping people be happier. It’s tricky to do at first, I must admit, but it’s well worth the payoff if you do it consistently. There are a couple apps I would recommend for anyone, PLUS some apps tailored specifically to the motherhood transition. Here they are:
If you’re interested in more hands on training in meditation and hypnosis for birth preparation check out Kat Roberts, Gentle Birth Instructor for her next workshop.
6. Knowledge Is Power.
The last thing you want to feel during your pregnancy, birth, and early postpartum is powerless. This puts you in a place where you don’t have control of what is happening to you and this has been correlated with dissatisfaction, anxiety, and depression.
I recently became an Evidence Based Birth® Instructor. If you haven’t heard of this organization please check out their site – there’s lots of free content you can download as a parent!! I’ll be running workshops for parents and birth professionals to help families in our community have the birth they want based on the most up to date science of optimal care during pregnancy.
Read as much as you can. Don’t just flip through “What To Expect” and think you’ll be prepared for what’s to come. You will be less vulnerable to fear, worry, doubt and uncertainty the more you know. Click the button below to download my Recommended Reading List with amazon links for topics related to pregnancy, birth and parenting.
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7. Prepare For The 4th Trimester.
Evaluate your expectations. If you haven’t been around any family or friends that have gone through positive births or have young babies – find people who have and spend time with them! We used to live in villages where young children were exposed to and involved with the process from a young age. Children were raised by groups of people not one or two parents.
We often prepare for “the birth” and forget about the challenges of birth recovery, leaky breasts, excessive laundry, spitting up, sleep deprivation, trying to cook and eat healthy foods, adapting to a new role and family dynamic with your partner and other children.
You should check out the Fredericton Family Resource Centre, find support groups, walking groups etc. Don’t isolate yourself!
8. Fuel Up.
“You are what you eat” – it’s really true. Also true: your baby becomes what you eat. The evidence behind epigenetic factors in your child’s future health is vital to understanding WHY what you eat is so important.
Only 2% of genes determine health – the rest (meaning >90%) is lifestyle related. Your baby is being influenced by YOUR internal environment – movement, nutrition, stress and how you handle it all create the epigenetic factors that can alter gene expression and predispose someone to health or suboptimal function and expression of their potential.
Traditional healthcare rarely addresses nutrition when it comes to a plan of management during pregnancy. A solid intake of healthy protein and fat sources, tonnes of veggies, fruit, and very minimal processed foods, preservatives, artificial flavours and colours is REALLY important. I get that you’re craving a bag of Doritos and an Oh Henry bar but just understand there are consequences to these actions and making better choices on a more regular basis will have a huge impact on your health AND your baby’s.
9. Build Your Team.
Your partner (if you have one) is going to be your number one fan. They should read “The Birth Partner” by Penny Simkin and in preparation of supporting you.
The evidence on doulas is pretty black and white: having a doula present at your birth for continuous physical and emotional support leads to increased satisfaction, greater feelings of control, and less use of unwanted interventions. HAVE ONE ON YOUR TEAM! Here’s an amazing newly formed group of doulas The Community Doula Collective who would be a smart addition to your team.
Fredericton Midwifery Clinic – Did you know Horizon Health implemented midwifery care last fall? There are currently 3 midwives working in the city of Fredericton and we are SO lucky to be the first centre in the province to have this program implemented. There is now more choice of provider and birth place within the healthcare system. Midwifery care that supports physiological birth is proven to result in better outcomes for moms and babies.
10. Some Mama Mantras To Live By:
Believe In Yourself.
Your body was designed for this. Women have been doing this since the beginning of time. There are women all over the world doing this every second of every day. You are strong and capable. Listen to your body, uncover your fears, your hopes and your dreams. Write about them and talk about them with others. Stop worrying about every single little thing that could go wrong – that is not where you should be focusing your energy.
Don’t Make Assumptions.
Don’t assume that someone else will make all the right decisions for you and your baby. Don’t assume that your pregnancy and birth is going to be just like your previous ones or your mom’s or your friend’s or your neighbour’s. Don’t assume that you’re going to feel and look horrible and that pregnancy is going to limit you. Don’t assume that your partner knows what you expect or want from them in terms of support.
Don’t Take Anything Personally.
You will become the recipient of everyone’s thoughts and opinions around you whether you ask for them or not. If people don’t agree with your choices or birth plans, don’t take it personally. Everyone speaks from their own reality and experiences. Don’t let them project their reality on you. Really think about what other’s say before letting it get to you.
Stop Complaining.
Remember, there are lots of women out there who would literally give anything to be in your shoes. Don’t spend your whole pregnancy complaining about back aches, heartburn, nausea, tiredness, or your clothes not fitting. Listen to your body, and do something about it! Are you exercising, eating well, drinking water, seeing your chiropractor, taking the RIGHT supplements, rejuvenating adequately, communicating well with your partner? Sometimes these bodily changes are just part of being pregnant and serve a purpose to your growing baby. Acceptance of them as part of the process is refreshing.
I hope at least a few of these tips will help you on your journey through the motherhood transition.
Feel free to comment below or in the Facebook comments about some things that really helped you in your pregnancy, birth and postpartum experiences.
See you live tomorrow night in the Mom Talk Chat Facebook group!
Dr. Marie
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Disclaimer: This is not a substitute for medical advice. It is general information that may or may not apply to your condition or circumstances. Please see your Chiropractor for assessment of your lower back and/or pelvic pain.
East Coast Chiropractic | 520 Brookside Dr. Unit D-1, Fredericton, NB | 506.454.2004
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I’m Dr. Marie and I love helping moms and moms-to-be who think differently. My passion for chiropractic, exercise, food, and motherhood are what drive me to wake up everyday, to live life to the fullest, and to help others do the same. I grew up in suburban Toronto but always envisioned ending up somewhere quite different. My visions of the perfect place to live became a reality here in Fredericton. Before moving here I did my undergraduate degree at Western University in London, Ontario and then earned by Doctor of Chiropractic degree in Toronto. While studying for my dream job I also found my dream husband. Along with our newest addition, Zoey, we help families reach more of their health potential.
I’m Dr. Graham and I love being a dad. My daughter Zoey is my inspiration to be as healthy as I can be and to help as many families as I can do the same. I grew up in Fredericton, did my undergraduate education at UNB and then moved to Toronto to complete my 4-year Doctorate in Chiropractic at the Canadian Memorial Chiropractic College. It was there that I met my wife Marie. I managed to convince Marie to move back east with me to start our practice and our family. We opened East Coast Chiropractic with a big vision and have been helping lots of families live happier, healthier lives ever since.
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