visual birth plan template by Mama Natural

The Only Birth Plan Template You Need

A birth plan is a very important step to having the natural birth you want. A birth plan is about putting down your preferences, in black and white, before labor begins so that you are prepared for whatever events may arise and can make informed choices about your and baby’s care and safety. It also enables your birth team to access those choices without disrupting you during labor. (Be sure you’ve discussed your desires in detail with your birth team, so that there are no surprises in labor!)

“I just went to the hospital to put this in my chart, and my midwife absolutely loves it— she said it’s the best and clearest way to keep everyone on the same page. I can’t say thank you enough!”
-Stephanie

How to Personalize This Visual Birth Plan Template

When you click on the link to download your free customizable birth plan template, you’ll get two choices: download an editable template via a zip file or download a PDF (not editable). To create the most personalized birth plan, we recommended downloading the zip file.

To edit the file, you’ll need access to Microsoft Word (Pages on Macs works, too) on a laptop or desktop computer.

Once you’ve downloaded the file, open it with your word processor. You’ll see on the second page of the document there are over a dozen additional icons to choose from. Just click and drag those icons to the first page and arrange them however you like.

Simply delete any icons that don’t apply to you. Once you’ve deleted the icons that do not apply to your birth plan, you’ll be left with the perfect visual plan—something nice, clean, and concise for nurses and doctors to refer to during your labor and delivery.

What Icons Are Included in This Visual Birth Plan Template?

This customizable birth plan template includes visual birth plan icons for:

During labor

• No medication: Use this icon if you don’t want pain medication or any kind of antibiotics for conditions like group B strep.
• Free movement: Studies show that women who are allowed to move freely during labor have shorter, less painful labors.
• Natural water rupture: Prematurely rupturing the bag of waters does not guarantee labor and can also lead to increased pain, more intense contractions, and increased risk of infection.
• Intermittent monitoring: Continuous monitoring can affect mama’s ability to relax and focus on labor, plus there’s evidence that constant fetal monitoring is not good for baby.
• Lights dim: A dim room can help mama feel more relaxed and less exposed during childbirth.
• Water birth: Studies show that women who have water births have shorter labors—by 90 minutes!—and are significantly less likely to have an epidural or any other type of anesthesia or opiod pain relief.
• No episiotomy: Recovery from an episiotomy is longer and more painful than a natural tear. What’s more? A study by the University of Michigan found that women who had episiotomies reported decreased sexual satisfaction and a poor body image following the procedure.
• Limited cervical exams: Cervical exams can be uncomfortable and painful. Furthermore, studies don’t suggest frequent cervical exams during labor have any benefit.
• No membrane sweep: In one study, 70 percent of women said membrane stripping was painful. Plus, it can lead to prolonged labors and more interventions.
• Food and drink for mama: Many hospitals don’t allow mama to eat or drink once labor has begun, but adequate nutrition is important for mama to maintain strength and stamina during labor.
• No students please: This is particularly important if you’re giving birth at a teaching hospital. In these cases, you may have students performing medical procedures or groups of students present in the room to observe your baby’s birth.
• Pitocin only if necessary: If pitocin isn’t medically necessary, it’s usage can lead to a host of other interventions, including C-section. It can also have adverse side effects, like greater risk of hemorrhaging.
• Gentle cesarean: The purpose of a gentle cesarean is to invoke a peaceful, calm atmosphere that closely mimics what happens during and immediately after a natural childbirth.
• VBAC: ACOG recommends that repeat cesareans be limited, and encourages women to a try for labor after cesarean–even after two previous C-sections.
• No IV: An IV greatly limits mama’s ability to move freely during labor.
• Nitrous oxide: Nitrous oxide is a relatively safe way to help women cope with pain during labor and can be used during all stages of labor. (source)
• No forceps/vacuum extraction: Studies suggest new mothers experience more trauma and complications following these interventions. It can also cause bruising, bleeding, and even skull fractures in babies. (source)
• Lotus birth: Lotus birth, aka umbilical non-severance, is when you leave the baby attached to the placenta until the cord naturally dries and disconnects from the belly button, generally about three days later. Medical benefits are highly debated, but for many, lotus birth is a mostly spiritual practice that honors the birthing process.

After delivery

• Immediate skin-to-skin: Skin-to-skin, or kangaroo care, has so many benefits, not limited to improved breastfeeding, improved fetal health, improved mental health for mama, and improved bonding.
• Delayed cord clamping: This allows billions of red blood cells, stem cells, white blood cells and other necessary substances to pass from the cord to the newborn.
• Save placenta: Some mamas want to save their placenta so they can eat it.
• Partner to cut cord: This is a great way to give your partner an active role in labor and delivery.
• Breastfeeding ASAP: Immediate breastfeeding will help jumpstart your supply and improve the bond between baby and mama.
• No vitamin K: Some mamas choose to skip this newborn procedure, because the synthetic vitamin K shot is a class C drug—this means it is unknown whether it is safe during pregnancy. It also contains 5,000 times the recommended daily allowance.
• Oral vitamin K: In place of the vitamin K shot, some parents prefer their child receives an oral dose of vitamin K, because infants get this in three much smaller doses.
• No circumcision: In 1999, the American Academy of Pediatrics concluded that baby circumcision is not recommended as a routine procedure. The American Medical Association and the American Academy of Family Physicians agree.
• No eye ointment/delay eye ointment: Some mamas skip this, because the use of antibiotics can harm a baby’s gut health, leading to increased risk of illness later. Eye ointment can also cause blurred vision, which may interfere with bonding and establishing breastfeeding.
• No bath for baby: Bathing washes away all that protective vernix and good bacteria from vaginal delivery.
• Delay exams for bonding: Hospital exams can be frequent and invasive, disrupting important bonding activities, like breastfeeding and skin-to-skin time.
• No formula: Moms who wish to breastfeed should include this on their birth plan for obvious reasons, not limited to nipple confusion.
• No hepatitis B: Unless the mother is infected, it is very rare for a newborn to contract hepatitis B.
• Limited visitors: A constant stream of visitors can disrupt important bonding activities, like breastfeeding and skin-to-skin time.
• No pacifiers: Pacifiers can lead to nipple confusion, which can complicate breastfeeding.
• Donating cord blood: Some parents choose to bank or donate the cord blood, since it’s considered to have very important health benefits. (It can be used to treat more than 70 diseases!)

New icons for 2025

Based on feedback from mamas just like you, we added a handful of new icons to our editable visual birth plan template, including these.

Plus, we’ve added a new section of icons to help guide a Gentle Cesarean.

FAQ: Is there a difference between the red and blue icons?

Blue icons skew positive—they represent things that you want your birthing team to do. I.e. Do allow for free movement during labor or do proceed with delayed cord clamping.

Red icons, on the other hand, skew negative—they represent things you do not want your birthing team to do. I.e. Do not do an episiotomy or do not bathe baby after birth.

Do I Really Need a Birth Plan?

If you choose your birth space and attendants with care, you may not need to write down many of the things found in most birth plans.

For example, a good midwife won’t routinely break your water, do unnecessary vaginal exams, or insist on continuous fetal monitoring. Furthermore, you may discover that many of your choices, like doulas in the birthing room or no mention of epidurals, are standard care with your chosen attendants.

But if you’re delivering at a hospital and want to have a natural childbirth, creating a birth plan is probably a good idea. It really depends on what hospital you are delivering at, because standards of care differ from hospital to hospital. Some hospitals have policies that are more compatible with natural childbirth. Other hospitals will assume you are okay with various labor interventions that run counter to your wishes. If the latter is the case, a birth plan can be very important tool for you.

Birth plans can also be a good way for mamas-to-be to exercise their right to respectful, high-quality care. For women of color, this Black Birthing Bill of Rights might empower you as you work on your birthing plan.

Will Anyone Care About My Birth Plan?

It’s sad, but I’ve heard many stories of nurses laughing at birth plans or the women who write them; sometimes referring to these laboring moms as “high maintenance.”

Nurses especially hate birth plans that are perceived to be:

• Overly detailed
• Condescending or rude
• Demanding, especially if without regard to extenuating circumstances and safety

To those nurses, women who write birth plans are inflexible, don’t understand the unpredictable nature of birth, and want a natural birth even if it costs her or her baby their safety or health. They believe that a birth plan just sets moms up for disappointment.

Final Thoughts for You & Your Birth Plan

Three words: Keep it simple. With a straightforward, to-the-point birth plan template, healthcare providers are more likely to understand your preferences and take them seriously. This is a win-win for everyone, since a clear visual birth plan will also help you feel more comfortable in their hands.

Did You Use a Birth Plan?

Did it help you? Do you feel like the hospital or birthing center staff paid attention to your birth plan? Share your experience with us in the comments below!

The post Free Visual Birth Plan Template (Doctors & Nurses Love This!) appeared first on Mama Natural.

The journey to parenthood is different for each and every couple. For some, it can feel like setting sail on choppy, uncharted waters, while for others, it’s smooth sailing and a relatively quick process.

In this article, we’ll cover tried-and-true tips that can help increase your chances of getting pregnant and sustaining a healthy pregnancy, including tracking your menstrual cycle, timing sex properly, and cleaning up your diet, exercise habits, and lifestyle.

What Does TTC Mean?

TTC is the acronym for “Trying to Conceive”, which describes couples who are actively attempting to get pregnant.

If you’re looking for support while TTC, chances are you’re planning a pregnancy and doing your best to make sure your body, mind, and lifestyle are all in tip-top shape before you become a parent. The great thing about intentionally TTC is that it allows you to get your health on track during this critical period when you’re preparing to bring another human into the world!

How long are most couples TTC before they get pregnant?

Based on available research, about 85% of couples will become pregnant within about one year of having regular, unprotected sex. On the other hand, this means that at least 15% will require more patience and potentially require help from medical professionals in order to treat infertility.

There’s no denying that age is a factor in determining and boosting your fertility. Unfortunately, fertility naturally declines as couples get older, especially for women in their upper 30s and 40s. It’s generally advised that couples seek the help of a fertility specialist if they have not become pregnant after a year of trying (or after six months if the woman is over the age of 35).

How Can I Increase My Chances of Getting Pregnant? First, Work on Timing Sex Properly

If you and your partner are hoping to have a bun in the oven soon, timing is everything!

Simply put, regular, timed intercourse is the best way to get pregnant. This makes sense—considering that even if both partners are very fertile, sex needs to happen at the right time for conception to occur! In fact, there are only about six days at most each month (and really, only about four that are likely) where a woman is fertile and conception can occur.

Having sex during the “fertile window” is the number one way to increase your chances of getting pregnant. This doesn’t mean turning lovemaking into a robotic task—as we want to keep the romance alive. However, if you’re a woman, it does mean learning about your menstrual cycle and pinpointing when you’re ovulating.

Here’s what you need to know about timing intercourse to get pregnant:

Understand Your Fertility Window:

The most fertile time within a woman’s menstrual cycle is usually the day of ovulation and the three to four days leading up to it. Learning natural methods to identify these peak fertility days, such as tracking basal body temperature or looking for cervical mucus changes, is very helpful while TTC.

Ovulation occurs at a different time for each woman and can change from month to month, however, the average range for ovulation is between days 14 and 18 of the menstrual cycle (that said, it could be as early or late as day 10 or 22). Keep a menstrual diary or use an app to become more in tune with your own unique cycle. Considering all that your cycle can reveal, you won’t regret it!

Have Sex When You’re Ovulating:

The best way to successfully become pregnant is to have sex before and during ovulation, which is like casting a wide net to catch the big fish. Sperm can live in a woman’s body for as long as five days after sex, while an egg can survive for about 12 to 24 hours after ovulation. Knowing these stats, you want to be sure to have sex before ovulation and on the exact day of ovulation.

You can try using ovulation prediction kits for precise monitoring of your fertile window or keep a digital or written record of your menstrual cycle patterns.

Keep in mind that if you take your basal body temp each morning, an increase in your temp will reveal that you’ve already ovulated in the 24 hours prior, which likely means it’s too late to become pregnant that cycle. Your aim is to have sex before and during ovulation for the best results, which means you need to predict ovulation.

Boost the Frequency of Intercourse:

Organizations, including The American Pregnancy Association, recommend having sex every other day around the time of ovulation to increase the chances of conception. This strategy ensures a steady supply of sperm for the awaiting egg, but it also takes into account the fact that more sex than this might become exhausting and stressful.

Choose Sperm-Friendly Lubricants:

Some lubricants can hinder sperm motility, so it’s best to avoid these types of lubricants and choose those that are specifically designed to be sperm-friendly instead. Read product descriptions when purchasing lubricants and look for those that mention being “fertility-friendly or “sperm friendly.” Be sure to choose natural and gentle lubes, which are free of parabens and fragrances to avoid irritation.

Stay Put Post-Sex:

While there’s no definitive “best position” for conception, gravity can be your ally. Lying down for about 15 minutes after sex can help keep the sperm headed in the right direction and keep sperm closer to the egg. Some women take this a step further and lay down with their legs elevated to allow gravity to help out, although it’s not entirely known if this makes a big difference.

Tips for Trying to Conceive for Men, Women, and Couples

TTC Tips for Women:

• Understand Your Menstrual Cycle: When it comes to boosting your fertility, knowledge is power in the TTC game! Your menstrual cycle is like a window into your reproductive health, as well as your general well-being. Understanding your cycle helps you pinpoint when you’re most fertile, particularly when you’re ovulating, so you know when to have sex in order to get pregnant; plus cycle tracking can clue you in on whether you might have an issue such as PCOS or lack of ovulation. Bottom line: knowing your body’s own patterns is absolutely key when TTC!
• Track Ovulation: Ovulation is when an egg is released from an ovary, which needs to happen in order for you to conceive. In other words, the ovulation phase (which only lasts for a few days each cycle) is prime time for conception. There are several ways to track ovulation, from calendar charting to using ovulation predictor kits. Whichever method you use, it’s essential for determining the best dates for the sperm and egg to meet.
• Strike a Balance With Your Weight: Being underweight or overweight can both negatively affect your chances of getting pregnant. Aim for a healthy BMI of about 19 to 24 to keep your fertility in check. This might require gaining or losing some weight depending on your starting weight and lifestyle.
• A Prenatal Vitamin and Folic Acid Are Your Friends: Start taking a prenatal vitamin, one that includes folate, which is crucial for preventing congenital disabilities and supportive of your overall health. Aim for at least 400 micrograms (0.4 milligrams) of folate (which is preferable over folic acid) each day while TTC and for at least the first three months of pregnancy. Get into the habit of doing this now, and you’ll be one step ahead when you become pregnant.

TTC Tips for Men:

• Keep It Cool Down There: Sperm aren’t fans of heat, considering that lots of heat can potentially disrupt male fertility factors, including sperm count and quality. Men should avoid hot baths and tight clothing and be careful about putting too much pressure or heat on their groin area (such as from cycling or other types of exercises).
• Consider Supplements: Certain supplements can help naturally boost fertility by supporting sperm health. For men, zinc and selenium supplements are great for this purpose.
• Know Your Health Status: While many women in their “reproductive years” visit their healthcare providers for annual checkups related to their fertility or periods, men often don’t. This means that if a man does have an underlying fertility issue, he likely won’t be aware of it until it’s game time. Men should consider getting a preconception checkup, which can include a sperm analysis to help identify any underlying health issues that could affect their chances of conceiving.

Healthy TTC Habits for Both Partners

When TTC, both partners should focus on a healthy lifestyle—yes, including the males! This includes a balanced diet, regular exercise, and cutting down on caffeine and alcohol. Think of these lifestyle changes as prepping both partners’ bodies and minds for what’s to come (pregnancy and parenthood), which requires a lot of energy.

Here are more details on what both partners can do when TTC in order to tip the odds in their favor:

• Eat a Nutrient-Dense, Balanced Diet: Fertility experts emphasize the significance of a balanced diet that’s rich in healthy fats, vitamins, minerals, fiber, and antioxidants. This approach includes a focus on iron, calcium, folate, and other essential nutrients, especially from a variety of plant foods, which both men and women need when TTC and working on improving their reproductive health.
• Get a Handle on Stress: Stress can be a buzzkill for fertility, considering it messes with sex hormones, can disrupt women’s menstrual cycles, and often decreases libido. To keep stress in check, engage in relaxation techniques like yoga, meditation, or whatever chills you out. Think of stress-busting habits like creating a zen garden for your reproductive system.
• Check on Your Medications: Some medications, such as testosterone or hormone replacement treatments, anabolic steroids, narcotic painkillers, and SSRIs, can potentially negatively affect fertility. Therefore, if you take any meds regularly, chat with your doctor about potential side effects they may cause and alternatives to take instead.
• Avoiding Smoking and Other Harmful Substances: Parents-to-be should definitely avoid smoking, using illicit drugs, and consuming excessive alcohol, as they can significantly impact fertility. Limit your caffeine intake to about a cup a day if possible and decrease alcohol to about one drink per day tops. Overall, treat your body like you’re already pregnant or like a new parent (who needs lots of rest, water, and healthy food!).
• Manage Underlying Health Conditions: Stay on top of your health with regular check-ups. Suppose a couple is dealing with existing conditions, such as diabetes, thyroid disorders, endometriosis, or pelvic inflammatory disease. In that case, these should be addressed right away to avoid complications with fertility or pregnancy. To prevent delays when TTC, men and women seek help from a fertility specialist early on in their journeys if they have any known issues that could potentially be serious, including signs of menstrual irregularities, heavy periods, or testicular issues.
• Limit Exposure to Toxins: Environmental toxins such as pesticides, lead, heavy metals, and other “endocrine disruptors” found in things like household products and cosmetics can interfere with hormone production and reproductive health. You can take steps to reduce your exposure to these environmental toxins by eating mostly organic foods, upgrading your cookware to those made with safe materials, drinking filtered water, and choosing natural personal and household products that are free of suspicious chemicals.
• Stay Hydrated: Drinking plenty of water is essential for healthy circulation, cervical fluid production, and sperm production, so drink up!
• Regular Physical Activity: Getting enough exercise benefits both men and women in numerous ways, including when trying to conceive, such as by keeping inflammation under control and supporting blood flow. Exercise can improve overall health, which in turn can enhance fertility, however, it’s important to note that too much intense exercise can have the opposite effect, especially in women. When TTC, moderate, regular exercise is best, such as yoga, walking, cycling, and swimming.

How Else Can a Couple Support Each Other When Trying to Conceive?

TTC can be an emotional rollercoaster, especially if this phase lasts longer than a couple would like. Because emotional and mental stress can make the process even harder and more complicated, it’s key to be each other’s cheerleaders.

• Keep the Spark Alive: Don’t let sex become a chore. Keep the romance and spontaneity alive, such as by planning fun dates, taking day trips together, or doing other activities that keep your bond strong and your outlook positive.
• Educate Yourself: The more you know about fertility and conception, the better prepared you’ll be for whatever comes your way. Read up on any health issues you’re dealing with, seek help from a reputable specialist, and talk to others who have gone through the TTC process and come out on the other side.
• Stay Positive: An optimistic and hopeful mindset can work wonders for keeping you calm and avoiding too much stress. Remember, it’s about the journey as much as the destination. Focus on all the positive things going on in your lives right now even while you’re TTC, which may wind up being the same things you miss once you become parents!

Wrapping It Up

Remember, every couple’s path to conception is unique. While these tips can increase your chances of becoming pregnant quickly, knowledge, patience, and persistence are often your best allies. And if things aren’t happening as quickly as you’d hoped, don’t hesitate to seek advice from a fertility specialist. Here’s to making your baby dreams come true!

The post Trying to Conceive Tips: Do This If You’re TTC appeared first on Mama Natural.

Stretched bellies, brittle hair, aching back and hips, and the whole world reminding you that you need to be the healthiest “you” you can be while you’re carrying human life. Pregnant women have a lot on their plate. But sometimes, they have no idea what they should or shouldn’t eat off that plate. There is increasing evidence that collagen should be in the should camp. In this article we’ll discuss if it’s safe to take during pregnancy, some possible benefits, how much to take, and how to take it.

What is collagen anyway?

Collagen is in your skin, bones, cartilage, and more — in short, it’s the most abundant protein in your body. There are a multitude of reasons that collagen could greatly benefit pregnancy, from inside your beautiful pregnant body to the outside.

What are collagen peptides?

Collagen peptides are very small proteins — subunits of collagen. They are made up of anywhere from two to one hundred amino acids (source). In plain English? They are amino acid-rich animal parts (such as a cow hide, chicken feet, fish skin, etc) that have been soaked in hot water to release their collagen, then evaporated and milled to create a powder form. What makes them ideal for consumption is that they have excellent cold-water solubility (i.e. you can put them in most foods).

Mama Natural Multi Collagen Protein smoothie scene

What about the different types of collagen?

There are at least 16 types of collagen, but the most important ones for your body are types 1, 2, 3, 5, and 10 ( I, II, III, V, and X).

Type I is the biggest one, accounting for 90% of your body’s collagen. It is made of densely packed fibers that contribute to skin, bones, tendons, fibrous cartilage, connective tissue, and teeth (source).

Type II is found in elastic cartilage — the kind that cushions your joints. It is much more loosely packed than Type I (source).

Type III consists of only one collagen, and supports the structure of the muscles, organs, and arteries. Those low in this collagen often suffer from viral and nonviral liver diseases, kidney fibrosis, and vascular disorders (source).

Type V collagen works with type I collagen to provide structure to bone, skeletal muscle, liver, lung, and, most notably, the cells of a pregnant woman’s placenta (source).

Type X can be found in endochondral bone formation (a fancy way of saying bone and cartilage creation) (source).

Is taking just one collagen bad?

Taking just one type of collagen is not bad, it just may not be as beneficial as taking them in concert. As we explained above, each type of collagen contributes to a different area of the body. A multi-collagen peptide is going to use multiple sources such as porcine skin, chicken feet, cartilage, and even eggshell membrane, compared to a normal collagen peptide that may just use bovine. Because your body is being taxed in so many different ways — from your skin and hair, to your bones and joints — a multi-collagen may be the most beneficial.

Is collagen safe during pregnancy?

Collagen in its natural form is found naturally in your diet. It is in everything from bone broth to bell peppers. With that in mind, we’re going to go ahead and say yes, it’s safe (and encouraged) to eat a nutrient-rich diet that includes well-sourced meats, colorful veggies and fruit during pregnancy.

What about collagen powder? Is that safe to use during pregnancy?

Again, most likely, yes. But — wait for it — you should always consult your doctor or midwife before starting any new supplement. Unfortunately, because of ethical reasons, the research on the effects of collagen peptides on pregnant women is very limited. That said, collagen peptides are a pretty simple food source as supplements go. As we talked about above, in original form, they are animal parts. What’s important is where those animals came from (grass-fed and pasture-raised vs. factory-farmed) and what else, if anything, has been added to the product.

Mama Natural Multi Collagen Protein baking scene

How much collagen peptides should I take during pregnancy?

With collagen supplementation being relatively new, health authorities haven’t established any official guidelines for how much collagen to take per day — pregnant or not. If you and your doctor or midwife agree that collagen is safe for you to take during pregnancy, you can follow the dosage directions on the package. Typically, a scoop of collagen peptide every morning in your coffee, tea, or smoothie is recommended.

Can you take collagen peptides postpartum, while breastfeeding?

Again, we believe that this should be safe. And in fact, there is a 2016 study that found pregnant and postpartum women demonstrated improved protein levels and quality of life after collagen supplementation (source). More specifically, the collagen supplement subjects showed no impact on breastfeeding or post-delivery or newborn problems. But again, please consult your physician or midwife for any supplement you take while breastfeeding.

What are some potential benefits of collagen during pregnancy?

1. Protein!

Studies show that pregnant women require a substantial amount of additional grams of protein per day. American Pregnancy Association recommends 75 to 100 grams of protein per day, while The Brewer’s Diet recommends 80 grams of protein a day up to 100-120 grams per day.

For those of you who struggle with morning sickness, it can be difficult to get all that protein in your diet. Collagen peptides have become a popular choice with pregnant women as a sneaky way to offer a protein boost in the foods that they can stomach.

Please note that collagen is not a replacement for other well-sourced protein in your diet, just a compliment to it. In fact, collagen on its own is not a complete protein. Unlike a grass-fed burger or a serving of safe pregnancy seafood, it lacks the complete essential amino acid profile. Collagen only contains 8 of the 9 essential amino acids, with the bulk of them being glycine, proline, and hydroxyproline (source). What do we mean by essential? These are the guys that our body can’t produce on its own. They are essential for us to eat to obtain our ideal nutrient profile (source).

2. Collagen may benefit baby

As we stated in the beginning, collagen is critical for your skin, bones, and cartilage. So when you’re growing a baby in your belly, you can only imagine what that little one requires of you to build its own skin, bones, and cartilage.

A 2019 study from Purdue University found that a significant number of pregnant women are not getting enough vitamins D, C, A, B6, K, and E, as well as folate, choline, iron, calcium, potassium, magnesium, and zinc even with the use of a multi or a prenatal supplement. As mentioned above, collagen is a great source of six of the aforementioned vitamins and minerals.

In addition, a review in the International Journal of Biomedical Sciences explains that collagen plays a critical role during a successful pregnancy, from establishing itself in the decidual tissue (simplify term) to assisting in a healthy immune system (source).

3. Possibly prevent stretch marks with collagen

When you’re pregnant, your belly grows, stretching your skin in ways that it hasn’t been stretched since you were going through puberty. However, as you age, your body produces less collagen on it’s own, leading to dry skin, and possibly in the case of pregnancy, stretch marks. Skin health is kind of collagen’s claim to fame. Multiple studies have found that collagen peptides or supplements may help slow the aging of your skin by reducing wrinkles and dryness (source) (source) (source). Moreover, in one study, women who took a collagen supplement experienced a significant increase in skin elasticity (source).

What’s important to note here is that collagen has been shown to increase skin elasticity before the skin has been stretched; not after. That’s why it may be most beneficial to take collagen early on in pregnancy before the belly is stretched to its max.

4. Collagen may help keep hair beautiful during pregnancy

Even if you’re not typically a woman who suffers from thin or brittle hair, the hormonal shifts during pregnancy can lead to dry hair and even hair loss. Collagen brands and collagen users alike love to brag about how much thicker and longer that hair has become since starting a collagen peptide. Unfortunately, there is not a ton of scientific studies on the effects of collagen on hair growth and health. However, here are a few basic facts:

• Hair is mostly comprised of the protein keratin (source)
• Proline is one of collagen’s primary amino acids (source)
• Proline is also the main component of keratin

5. Collagen may help relieve joint pain during pregnancy

The stress of a growing baby on your body can lead to all sorts of new pain on your body parts (round ligament pain, sciatica, overall muscle aches). You may have heard of the infamous Relaxin by now — the hormone released early in pregnancy intended to relax the ligaments so that later, during labor, the uterus and pelvis can more easily expand. This hormone is known to do its job a little too well because it helps other joints lose their normal stability and can even lead to injury.

Enter collagen. The word actually comes from the Greek word “glue” because it keeps your cells glued together. In this case, it can help keep your cartilage and tendons together. Studies have shown that collagen supplementation can reduce joint pain, and possibly reduce inflammation (source). In one study, 147 athletes (a high risk group to joint pain) found that those who took a collagen supplement had significantly less pain than those who didn’t.

6. Possibly combat morning sickness with collagen supplementation

One of the key reasons that pregnant women suffer from morning sickness is that they suffer from nutritional deficiency. Again, collagen provides substantial, and often lacking, nutrient content.

Blood sugar fluctuations also tend to induce nausea in pregnancy. The best way to balance blood sugar is to include both fat and protein in your meals — no matter how small. A smoothie with a scoop of collagen and a spoonful of almond butter could make all the difference in your typically nauseating morning.

What do Midwives have to say about using collagen peptides during pregnancy?

Studies have shown that pregnant women who choose a midwife have fewer medical interventions with no negative health implications on mom or baby (source). Moms who give birth with midwives are also more likely to breastfeed (source). All this to say, midwives have a reputation for putting the mother first, and being by her side throughout the entire pregnancy. A good midwife is completely immersed in the prenatal and postnatal world. They know their stuff.

Maura Winkler, CNM at FIKA Midwifery is a proponent of collagen peptides during pregnancy. She says,

“Collagen peptides are not just safe for pregnancy, they’re beneficial! Collagen helps support skin elasticity and joint health—two body systems that are pushed to the max during pregnancy. Collagen also contains amino acids that may help to seal the gut and promote gut health, a trait you’ll likely pass on to your baby through vaginal birth.”

Heather McCullough, CPM, a Certified Professional Midwife in Chicago, says,

“Please do add collagen every day to your routine! I’m such a huge fan of collagen – for all people, but most importantly during pregnancy and postpartum. Collagen in pregnancy has been associated with stronger amniotic sacs, decreasing occurrences of early release of the membranes and therefore decreasing risk of infection during birth. Other common concerns during pregnancy are round ligament pain, sacroiliac pain (SI joint dysfunction) and symphysis pubis dysfunction. All of which can see improvement with the addition of daily collagen and vitamin C intake. What’s not to love?”

How should I take collagen?

Collagen is first and foremost available naturally through food. Beef, fish, chicken, beans, eggs, dairy, and animal bones (i.e. bone broth, bone marrow). But because pregnancy can be especially exhausting, collagen supplementation is also an option. You can easily throw a collagen peptide powder in a smoothie, your morning tea, soup (even bone broth to double your collagen intake), baked goods, oatmeal, yogurt, pasta, and more. A good collagen peptide powder is tasteless and odorless, making the food possibilities endless.

What collagen do we recommend?

Mama Natural Multi Collagen Protein tea scene

How about you?

Did you take collagen during pregnancy? What was your experience with it? Any great recipe ideas? We’d love to hear your thoughts in the comments below.

The post Is Collagen During Pregnancy Good For You? appeared first on Mama Natural.

There’s something about the word free that sends people running. Free samples at the grocery store. A free gift with your purchase. And, yep, even free childbirth classes.

But you know what they say: here’s no such thing as free lunch. Though you might not have to shell out any money for free childbirth classes, they do require your time. And to borrow another idiom we all know: time is money.

So are free childbirth classes worth it? We’ll break it all down for you here.

Free Childbirth Classes Near Me

Though a free childbirth class sounds pretty good, in reality there aren’t many free in-person birthing classes.

Childbirth classes are highly specialized, and there’s so much mileage to cover. Because of this, birthing classes are usually taught by midwives or other birthing professional who need to be paid for their time and knowledge. If they don’t charge for the class, they wouldn’t be making money—they might even end up losing money.

That said, it is possible to find free childbirth classes in your area. Here’s how:

• Use Google: The fastest way to find free childbirth classes, is to Google “free childbirth classes near me.” This will usually return local results if there are any.
• Call your local hospital: Free childbirth classes are usually offered by local hospitals and are usually open to the public. But it’s important to note that these generally will not be the most naturally-minded birthing courses. Instead, they are typically one-time classes that offer a general overview of what to expect during delivery at that hospital. 

Best Free Online Childbirth Classes

These days, many couples find that online birthing classes are actually more convenient and less expensive… or even free! 

That’s right: There are a number of free childbirth classes available online. But are they worth your time? Here’s a quick review of the best free online childbirth classes available today:

Baby Center Online Birthing Classes Review

Baby Center, a website perhaps best known for their message boards, hosts free childbirth classes that cover a wide range of topics including the very basics—how to time contractions and when to call the doctor or midwife—to the more complex—natural pain relief and perineal tearing. They also dedicate a portion of the course to newborn care, including routine tests, delayed cord clamping, and feeding.

The series is hosted by Linda Murray, BabyCenter’s website editor, and though fairly comprehensive, it’s a bit sterile and topics are largely glossed over. And although they do cover some topics relevant to natural mamas, it’s not the most naturally-minded. Most of the content hinges on the assumption that the student plans to give birth in a hospital setting.

Class duration: 7 classes, totaling 2 hours and 12 minutes

Pros: Hey, it’s free!

Cons: Content is a bit sterile and boring, mainly featuring Murray on a white background reading from a teleprompter. Also, Murray has no medical qualifications.

BabyMed Childbirth Class Review

Though BabyMed considers this a free childbirth class, it’s very important to note that it is entirely text-based—there is no video content. 

Because of this, this particular birth class feels more like reading a website. While there is a lot of information, there is a lot of jumping from page to page. This makes the entire experience a bit cumbersome and confusing, as well as very time-consuming.

That said, it may be a decent option for anyone who wants to quickly pick and choose select topics—just make sure you set aside ample reading time.

Class duration: Undefined, but the course is broken down into 10 “classes.”

Pros: May be okay for someone looking for info on a certain topic. BabyMed is associated with an OB-GYN.

Cons: Isn’t really a birth course. BabyMed has plummeted in popularity over the past couple years.

YouTube

If you know what to search for, you can learn just about anything on YouTube—and that includes how to give birth. There are plenty of free childbirth “classes” on YouTube. Some of them are short and sweet; some of them are rather comprehensive. Some of them are hosted by midwives and other very qualified professionals; some of them… are not.

While searching YouTube for free childbirth classes can be fruitful, it’s up to you to weed through the good stuff and the not-so-good stuff. This can be time-consuming… and you may still walk away without learning all that much.

To up your chances of finding quality content, look for classes created by certified midwives or nurses.

Class duration: Varies significantly.

Pros: Free.

Cons: You don’t know what you’re getting—or who exactly is teaching.

Free Childbirth Class Samples

There are a couple of other childbirth courses out there that offer one free birthing class.

This is a great way to get acquainted with a particular course before you decide whether to make the purchase, but it’s not a great option if you’re looking for truly free childbirth classes.

By watching only one class in a series, you’ll miss out on a lot of important information covered in subsequent classes.

Free Lamaze Classes Review

In-person Lamaze classes follow a six-step approach to a safe and healthy birth. Through this, their goal is to give expectant mothers confidence in their bodies’ ability to give birth using natural pain management techniques.

In addition to these local classes, the organization provides a single free online class called “Labor Confidence With Lamaze.” The class is considered an introduction to the Lamaze approach—it is not nearly as comprehensive as their in-person classes. And, it’s important to note that there is a lot of reading material. This is not the right course for you if you’re hoping to simply listen. Additionally, some moms criticize Lamaze as too hospital- and intervention-friendly.

Class duration: About 10 minutes of video, plus lots of written material

Pros: Free.

Cons: Is really just a snippet of a course. Mama Natural does not endorse the Lamaze method.

The Online Prenatal Class for Couples Review

The Pulling Curls Online Prenatal Class for Couples is a birthing class specifically created for, well, couples. The birthing class, taught by an ACLS, NRP, and AWHONN fetal-monitoring certified labor and delivery nurse, aims to simplify the birthing process for busy couples. It takes everything from third trimester testing, to delivery (including special circumstances, like c-section), to basic baby care.

This course offers a free beginning prenatal class, and then includes you in a sales sequence to sign up for the full, paid course.

This particular lesson is very succinct and includes an overview of third trimester testing, common labor fears, and a few tips to tuck away for after baby arrives. Rather than lean on it to glean lots of helpful information, use it to judge whether the style of the course suits you.

Class duration: about 8 minutes

Pros: Free. Good sampler of the course.

Cons: Just a snippet of the course. Course is mostly written materials.

Kopa Birth Class Review

If you’re set on having a natural hospital birth, this online childbirth class may be a good choice for you. The Kopa Birth Course, taught by a registered nurse and certified childbirth educator, guides couples through the process with a focus on avoiding unnecessary medical interventions.

The free version of their course is one hour long—and you have access to it for two weeks. It’s the first class in their eight-part video course. When you register for the free course, you enter an email sales sequence that encourages you to sign up for the full, paid course.

That said, if you really want a free childbirth class, this is probably the most naturally-minded option available to you.

Class duration: 1 hour

Pros: Good sampler of the course. Kopa is one of the better online birth courses on the market.

Cons: Just 1/8th of the full, paid childbirth education course.

But… Is a Free Childbirth Class Right for You??

The point of a birthing class is to equip yourself with the knowledge you need to feel confident and make informed decisions during labor and delivery. The more you know about the birthing process, the less fearful you’ll be when the big day arrives.

In that sense, most childbirth classes help in some way.

Just know that free childbirth classes are not the most comprehensive or well-established courses. 

As mentioned above, it takes a lot of time and expertise to craft a comprehensive birthing class—a quality childbirth class is not something most people can give away for free.

Don’t get me wrong: I don’t want to discourage you from taking a birthing class.

• If you’re on a tight budget or just want to jump around, free childbirth classes may be a fine place to begin.
• But, if you really want to dig deep and have the most empowered natural birth possible, I have another great option for you. It’s not free, but it is affordable—especially considering everything you’ll walk away with.

The Mama Natural Birth Course

It may not be free, but if you’re looking for an online birthing class, I can’t recommend the The Mama Natural Birth Course enough. Yes, I’m biased… but it’s true.

Certified Nurse Midwife (CNM) Maura Winkler and I spent a very long time developing—and perfecting—this naturally-minded class. You could even call it my fourth baby!

When you take the course, you’ll get:

• A comprehensive curriculum: The 12-hour, eight-part on-demand course—hosted by me (a crunchy mom of three!)  and Maura Winkler, a certified nurse midwife, a registered nurse (RN), a doula, a breastfeeding counselor, and a placenta encapsulator—covers the entire process of preparing for and experiencing a natural birth. We also walk through the first several weeks of postpartum care for baby and mama and have an entire class on breastfeeding.
• Flexible and convenient methods: You don’t need to rush home from work or drive to a birthing class. You can take it where you want, when you want. Some students take one class per week; others cram the whole thing into one weekend.
• Personalized support: Though some mamas want face-t0-face support, our birth course offers this same luxury. Once you enroll, you’ll get access to private Facebook groups. These groups entitle you to 24/7 access to me and Maura (plus other expectant mamas!).
• Special bonuses: Students of The Mama Natural Birth Course also get plenty of extras, like segments on nutrition, natural remedies for common pregnancy complaints, and weekly practice sessions.

Curious to learn more? Scroll through some birth stories from our students to see how the course has helped other women (and couples) have an empowered natural birth.

The post Free Childbirth Classes: How Well Do They Prepare You for Baby? appeared first on Mama Natural.

1. Discuss Wants and Needs

It’s important to know what you want in a first name before diving in. Baby names vary significantly, as do parents’ expectations. You and your partner should discuss the basics to establish a foundation like:

• Do you want to honor a loved one? If so, does it have to be the first name, or will the middle name spot work? What do you think about using a variant instead? (ex: Lucia instead of Lucy)
• Would you like to tie in your heritage? If so, you can search our baby name database by girl name origins or boy name origins.
• Are any baby names off-limits for you?
• How important is nickname potential?

Discussing your feelings from the start can avoid problems down the road and helps foster compromise, so you and your partner can ultimately choose a first name you’ll both love.

2. Look for Inspiration

If you’re ready to hit the ground running but aren’t sure where to start, check out our baby name lists for a wide assortment of first names. We have a number of dedicated lists, from biblical first names for boys to unique first names for girls. Each list includes picks that vary in popularity and origin, so there’s something for everyone’s taste.

Another strategy is to browse popular baby girl names or popular baby boy names to see what names and styles grab your eye. If you’re keen on a certain sound, you can also view the most popular baby names by letter.

Or, choose to sort your results by recent or all-time popularity. Of course, you can always browse baby names in alphabetical order, too.

But if you really don’t know where to begin, try the “Surprise Me” feature, which populates a random assortment of baby names. You never know: It may introduce you to a new and unique first name.

3. Step Outside the Box

You may think you only like modern names like Paisley and Kenzie, but a vintage sweetheart like Sadie or Minnie might win you over.

There’s no harm in checking out other origins either, as gorgeous names come from all corners of the globe. You may adore Lily, but dislike her popularity. Why not consider the Polynesian princess Leilani? She’s similar in sound and has equally floral roots, meaning “heavenly flower.”

4. Explore Meanings

Every name has a meaning and exploring that is a great way to find a name you love. For instance, if you like strong boy names but dislike obvious picks like Valor, you might love Ethan since he means “enduring and strong.” In fact, there are hundreds of boy names that mean strong. With our database, you can search by meaning and narrow results by gender, syllables, origin, and more.

Meanings are also a great source of inspiration if you’re looking for something that fits your child — or children if you’re having twins. If you have a lively little one in the womb, a first name meaning “life,” like Vida or Eva, would be fitting. Similarly, if she’s calm, Salma or Arina could work—both mean “peace.”

5. Consider Your Surname

It’s important to ask yourself a few questions including:

• What surname(s) are we using?
• Does it eliminate any contenders? For example, you may want to avoid Michael if your last name is Jordan.
• Should you avoid any first names starting with a certain letter to avoid offensive initials?
• Should you aim for a certain number of syllables to avoid a name feeling too clunky? You can search our collection by the number of syllables if needed.

6. Narrow Down Contenders

Be sure to jot down each contender that you come across, as you will likely encounter a veto or two from your partner. Once you both have a decent amount of options on your lists, try these exercises to test them out:

• Say the first and last name together.
• Write the names out by hand.
• Introduce your child using each pick. (ex: “This is my daughter, Kylie.”)
• Practice calling your child by name from across the house.
• Use each name as if you’re on a job interview. (ex: “Hello, I’m Alexander Johnson.)

Each exercise brings the name to life in a different way and can weed out any names that don’t feel “right” for your little one. This can also be a helpful way to pick between top contenders if you’re stuck between two or three names.

How to Resolve First Name Feuds

Sometimes conflict pops up when you’re reviewing your lists. Maybe you don’t want to name your daughter after his favorite car, Chevelle, and he isn’t sold on your pick, Isabella. Can you compromise with Isabel or just Belle? Maybe Cherie or Chanel? You could also agree to use the favored name as a middle name instead.

If you’re still stuck, consider solutions like:

• Discuss the pros and cons of each name together. Whichever name has the most pros, wins.
• Use each name for a day in conversation. Sometimes this helps a clear winner emerge.
• Turn to family and friends for input. Sometimes outsiders can point out things you missed. (Example: You like Bonnie, but your son’s name is Clyde.)
• Declare no winner and eliminate both names if you’re both digging your heels in. Sometimes starting fresh is the only way forward.
• Guess the birth weight or height of the baby. Whoever is closest without going over wins and gets to use their favorite baby name.

When to Decide on a Name

Picking a baby’s first name is a huge milestone, but it doesn’t have to happen at any particular time. Some parents have a name picked out before conception, while others may wait until they see their little one for the first time on labor day. Both are valid ways to go about naming your child. Bottom line: Enjoy the process, and don’t rush yourself.

Should You Reveal the Name?

Deciding on a name is an intimate process. You are free to keep the name private or shout it from the rooftops. Either option is acceptable.

If you’re facing pressure to reveal the name, consider the following:

• Can you handle opinions? Seemingly everyone has an opinion on names and sometimes people can be hurtful with what they say.
• Will they be satisfied if you provide the initial only? (Example: Baby M)
• Can you reveal the first name and keep the middle name private? This may alleviate some pressure on you and give you a chance to perfect your pick.

Most importantly, don’t feel forced into sharing the name if you don’t want to. Even if you know the final pick, you’re free to shrug your shoulders and say you’re waiting to meet the baby.

The post How to Choose Your Baby’s First Name appeared first on Mama Natural.

There it is. The positive pregnancy test you’ve been waiting what feels like an eternity (i.e. 5 minutes) for. You’re pregnant!

What should you do first? Go tell your husband. Wait, no. Maybe your doctor? Find a midwife? Order a pregnancy book? Your head is swirling and twirling with thoughts and to-do’s.

If the first thing you did was Google “I’m pregnant… now what?!,” we have some answers for you right here.

Without further ado, here’s a helpful “to do” list for you:

1. Revel in it

Go ahead. Jump up and down and run around the house screaming at the top of your lungs, “I’m PREGNANT!!!” Do your happy dance.

Whether it happened quickly, or you’ve been trying for years, it is truly a blissful moment when you realize you’ve got a little miracle growing inside of you.

In the near future, you’ll settle into the fact you’re with child. For now, it’s time to just feel joy.

2. Find a fun way to tell your husband or partner

Sure, you could go the old-fashioned way, and tell them the moment you find out. Or you could get Pinterest-y and surprise the heck out of them. Here are a few ideas to get your mind going, but the more personal, the better.

• Put a bun in the oven. Add a toothpick flag on top that says the baby’s due date. Ask your partner to take dinner out of the oven so he catches it first-hand.
• Make a sign ahead of time that says, “I’m pregnant!” and plan a trip to the mall or a fair where you’ll know there will be a photo booth. Hold up the sign on the first take, then enjoy his reaction in the remaining pictures.
• “Hide” the pregnancy test some place that you know he’ll find it. In his sock drawer, wrapped up with the TV remote, in the door of the fridge next to the beer.
• Let the T-shirt do the talking. Get him a t-shirt that announces the news like this one or have your kid announce that they are going to be a big brother or sister—that includes fur kids too.

3. Change your diet

If there was ever a time to take your health seriously, it’s when you’re growing a baby inside of you. No matter your starting point (daily McDonald’s trips and soda to leafy greens and bone broth), making sound nutrition decisions during pregnancy isn’t easy.

You have the cards stacked up against you—your heightened sense of smell, your aversion to greens and meat, your morning sickness that lasts way beyond the morning.

If you’re ready and willing to change your diet though, try not to get too caught up in the details. There’s a lot of conflicting advice out there. What’s most important is that you eat a wide variety of nutrient-dense, real foods to make sure you’re giving your baby everything it needs. Try to incorporate as many colors of the rainbow into your plate as possible so you and baby benefit from all Nature offers.

I’m also a proponent of getting ample protein per the Brewer’s Diet. For me, it made all the difference in my feet swelling from my first pregnancy when compared with my second and third.

4. Start a prenatal

Even if you’ve been following a nutrient-rich, fertility diet full of avocado, liver, grass-fed meat, and cod liver oil, you should still take a prenatal supplement to make sure all your bases are covered.

Unfortunately, our depleted soils and industrialized food system keep us from getting everything we need from food alone.

Of course, many of your typical drugstore prenatals have also been industrialized. They may contain all of the nutrients, but these nutrients are created in a laboratory with vitamin isolates separated from the natural co-factors that help your body properly absorb the vitamin.

Thank goodness, then, for natural vitamins, which have actually been shown to be superior to synthetic ones. Here is an in-depth breakdown of natural prenatal vitamin options.

5. Swap out your products

When we think processed, unnatural, and toxic, food usually comes to mind. But the products you use on and around yourself can affect you (and your baby) just as much. (Read more about this here and here)

Start in your medicine cabinet with your toothpaste, soap, body lotion, shampoo, conditioner, and deodorant. Here are a handful of suggestions for natural alternatives, and what to look for in your products going forward.

Then make your way to the cleaning and laundry products. There are a few good products out there, but sometimes the best solution is whole foods like salt, lemons, vinegar, and baking soda.

Finally, ditch the scented candles, perfume, “fresh scent” fabric softener and Glade Plug Ins. These are toxic and not good for you or baby. (Source)

6. Download a pregnancy app or sign up for Mama Natural week-by-week

There’s nothing more exciting than following the growth of your baby every single week.

• Week 5: Your baby’s heart starts beating.
• Week 14: You’re entering the second trimester and your little one is the size of a peach. Eek!

There’s no need to wait for your checkups to get this information, because, of course, there’s an app for that. In fact, there’s quite a few pregnancy apps.

That said, there aren’t any apps out there for the crunchy mamas-to-be, so I created my own. It’s called the Natural Pregnancy Week By Week and you can sign up for it here.

7. Set up an appointment with a midwife or a doctor

If you’re most comfortable with a doctor, there are some natural-minded obstetrician gynecologists out there.

However, if you want a more natural childbirth, then working with a midwife is your best bet.

Studies show that midwife labors tend to have fewer interventions (source), plus moms who give birth with midwives are more likely to successfully breastfeed. (source)

If you do choose to go the midwife route, here are great interview questions to find the right midwife for you.

8. Find a doula

There’s another birthing professional besides your doctor or midwife? Yes, and they are more necessary than you could ever imagine. A doula is a trained professional who gives continuous physical (non-medical) and emotional support to expecting mothers.  I like to call them birthing angels. Some doulas even provide postpartum support.

One study found that expectant mothers matched with doulas were:

• four times less likely to have a low birth weight baby,
• two times less likely to experience a birth complication,
• and significantly more successful at initiating breastfeeding.

The best way to find a doula is to ask around. Your friends, family or midwife can give you referrals. Interview them yourself, and make sure they’re the best fit for you. If you can’t find a good referral, try this site or this site to find one in your area.

9. Build a registry

Oh, the baby registry! Even more exciting than a wedding registry, but also more confusing. If this is your first kid, chances are you have no idea where to start. Should I go cloth diaper or disposable? How many bottles do I need? What’s a swaddle, and how do I do it?

First things first: Remember that baby “stuff” is helpful, but babies (especially newborns) don’t actually require that many things. If you start with the basics—something to wear, some place to poop and some place to sleep, you’re covered

You’ll realize that, even though your friend “can’t live without her Moby wrap,” your little one might not take to it. Also, though you may have many well-intentioned friends and family who have their registry recommendations, you might be looking for a more natural or minimal route. I’ve got you covered there.

Here’s everything you need to know about creating a baby registry.

10. Up your mental game

Educating yourself is vital to prepare you (and your partner!) for childbirth mentally, physically, and spiritually. Through childbirth education classes (like the Mama Natural birth course!), you will learn everything you need to know about each stage of labor, get helpful tools to navigate the intensity of childbirth, and connect with a support network of other pregnant moms.

Many moms find that practicing positive birth affirmations and visualizations can also help. Studies show that our brains can create new, positive neuro pathways through our thoughts. As a result, birth affirmations can help you connect with baby and reduce fear and anxiety around labor.

11. Do strategic exercise

Exercise boosts baby’s brain power. It doesn’t have to be crossfit, either. In fact, gentle exercise is much more appropriate for pregnancy—just some light stretching or 30 minutes of walking a few times per week will do.

You can also do pelvic exercises to keep your baby in optimal position for birth.

12. Get out while you can

Once morning sickness passes (or maybe you’ll get lucky and skip that phase altogether!) and you’re in the second trimester (also called the “magic middle”) get out and party!

OK, maybe party isn’t the right word. But there are plenty of things you and your partner can do to treat and nurture yourselves.

Here’s a fun list of 17 things to do before baby arrives.

13. Nest

Suddenly feeling the urge to clean out the junk drawer? Rearrange the furniture? Organize that giant box of pictures into photo albums? After you’ve partied like it’s 1999, get down to business. Nesting is the intuitive desire to get your home ready for your bundle of joy.

A 2013 study found that nesting is more than “irrational” behavior; it’s actually key to preparing for childbirth. And it doesn’t just stop at cleaning the garage and painting the bathrooms, it can also include intense thought as to where the birth will take place and who will be present.

When it comes to nesting, there is no reason to hold back. By getting “your ducks in a row”, you will feel more productive, less stressed and ready for your big labor day. Get your nursery set up, wash those baby clothes, get your hospital bag packed, do whatever it takes to feel good heading into birth. Unless, of course, it involves lifting heavy objects, climbing a ladder, or sacrificing precious sleep.

How About You?

What did you do when you found out you were pregnant? Share your thoughts in the comments below.

The post I’m Pregnant… Now What? 13 Things to Do Immediately appeared first on Mama Natural.

If your head is spinning (and your gut is still grumbling), you’re not alone.

The truth is, not all probiotics are created equal. Your body is unique. And so is your microbiome!

So let’s break down how to choose the right probiotic for your body—one that actually supports your health goals, not just adds more pills to your wellness routine.

1. Know Your Health Goals

Before picking a probiotic, you have to know why you’re taking one. What are you hoping to improve?

Are you…

• Constantly bloated or gassy after meals?
• Struggling with vaginal imbalance (like recurring yeast or BV)?
• Catching every little cold that comes your way?
• Dealing with brain fog, mood swings, or sugar cravings?

Different strains of probiotics target different concerns. A good probiotic should help restore balance, but it’s even more powerful when you choose one that meets your specific needs.

2. Match Your Symptoms to the Right Strains

There are thousands of probiotic strains—each with their own benefits. Here are a few superstar strains to look for based on your goals:

For Digestion & Bloating:

• Bifidobacterium lactis
• Lactobacillus plantarum

These strains support enzyme production, nutrient absorption, and help calm a bloated belly.

For Vaginal & Urinary Health:

• Lactobacillus rhamnosus
• Lactobacillus reuteri

These strains naturally dominate the vaginal flora and help keep things in balance—especially after antibiotics or hormonal shifts.

For Immune Support:

• Lactobacillus paracasei
• Bifidobacterium bifidum

These train your immune system to respond appropriately, not overreact to every trigger.

For Mood & Mental Health:

• Lactobacillus helveticus
• Bifidobacterium longum

Yes, your gut talks to your brain! These strains can help reduce cortisol levels and improve mood.

Not every probiotic lists its strain info, but the good ones do. If the label is vague, skip it!

3. Choose a High-Quality Product

When it comes to probiotics, quality matters big time.

Here’s what to look for:
CFU count (10–50 billion is a solid range)
Shelf stability (no fridge? No problem!)
3rd-party tested for potency & purity
Free of junk like GMOs, gluten, soy, and artificial fillers

Tip: Just because a probiotic says “50 billion CFUs” doesn’t mean much if the strains don’t survive your stomach acid. Which brings us to…

4. Delivery Method Matters

Think of your digestive system like an obstacle course. For probiotics to work, they need to survive the journey to your intestines.

Look for no refrigeration required —that means there’s less chance of the probiotics degrading before they even get to you.

Mama Natural’s probiotic for women is designed with these smarts in mind—so the good bugs actually get where they need to go .

5. Consider Prebiotics & Synbiotics

Prebiotics are like food for your probiotics. They help the good guys grow, colonize, and thrive.

Some products combine both probiotics + prebiotics = synbiotics. These give you an extra edge when trying to rebalance your gut.

Just be careful: some prebiotics can cause bloating if you’re super sensitive. Start low and slow if this is you!

6. Be Consistent and Patient

Probiotics aren’t magic pills—but they can create real change over time.

Take them daily, ideally with food, and give it 3–4 weeks to start noticing a difference. If you’re working through long-term imbalance or have been on antibiotics, it might take a bit longer.

And remember—probiotics work best with a gut-friendly lifestyle:

• Eat more fiber-rich foods (like veggies, legumes, and seeds)
• Reduce sugar and processed junk
• Stay hydrated
• Get enough sleep
• Move your body!

Our Favorite Probiotic for Women

We created Mama Natural Women’s Probiotic because we were tired of weak formulas that didn’t meet women’s unique needs.

It’s got:
50 billion CFUs
10 carefully selected strains
Immune AND vaginal AND digestive support
Shelf-stable, no fridge required
Free from gluten, dairy, soy, GMOs, and fillers

It’s designed to support gut health, regularity, immune function, and a healthy vaginal microbiome.* Basically, it’s your gut’s new BFF.

Ready to Support Your Gut & Immune Health?

Take the next step with the Mama Natural Women’s Probiotic

Your body (and belly!) will thank you.

Mama Natural Women’s Probiotics 4 in 1 Support

The post How to Choose the Right Probiotic for Your Body appeared first on Mama Natural.

But after trying probiotic after probiotic and seeing no results, you might be wondering—do these even work?

The truth is, most probiotics on the market aren’t designed with women in mind. They’re either generic blends, low-quality strains, or not formulated to survive long enough to make it to your gut.

Let’s dig into why that is—and more importantly, how to choose a probiotic that actually works for your body.

Problem #1: Most Probiotics Don’t Survive the Journey

Here’s the scoop: your stomach acid is seriously strong—and for good reason! It’s there to protect you by breaking down food and killing off harmful pathogens.

But unfortunately, it can also wipe out delicate probiotics before they ever reach your intestines (a.k.a. the gut garden where they’re meant to thrive ).

That’s why we made sure our Mama Natural Women’s Probiotic contains a potent overage—meaning we pack in extra good bacteria to ensure enough survive the journey and actually make it to where they’re needed. No fancy coatings required—just smart formulation and trusted strains that can go the distance.

Because what’s the point of a probiotic that fizzles out before it can do its job?

Problem #2: Generic Blends Miss the Mark for Women

Women’s bodies are beautifully complex. Our hormones fluctuate, our immune systems shift with cycles and seasons, and we deal with unique challenges like UTIs, yeast infections, and hormonal acne.

Many probiotics use a one-size-fits-all blend, with strains that may be helpful in general but don’t support female-specific needs.

What’s more, some formulas don’t contain enough colony-forming units (CFUs) to make a real impact—or they include strains that don’t have much science behind them.

The Right Strains for Women:

Look for probiotics that include strains like:

• Lactobacillus rhamnosus and Lactobacillus reuteri – proven to support vaginal and urinary tract health
• Bifidobacterium lactis – supports immune function and helps regulate bowel movements
• Lactobacillus plantarum – known to reduce bloating and support gut lining

The right strains = real results.

Problem #3: Poor Quality Control

A shocking number of probiotics on the shelf don’t even contain what they claim.

In one independent study, researchers found that some brands had significantly fewer live bacteria than advertised—and some had none at all! (source)

Plus, many products don’t have third-party testing or certification. Yikes!!

Without proper manufacturing practices, those friendly bacteria may be dead by the time the bottle reaches your doorstep.

Problem #4: No Prebiotics or Supportive Nutrients

Probiotics need food to thrive. Enter prebiotics—fiber-based compounds that nourish the good bacteria in your gut. Think of prebiotics as food for your good bacteria!

But most probiotics leave these out, forcing your body to do all the heavy lifting. Worse, they may include binders or fillers that make digestion harder, not easier.

So What Does Work?

Here’s what you actually want in a probiotic—especially if you’re a woman:

High-Quality, Clinically Studied Strains

Make sure your probiotic lists specific strains—not just “Lactobacillus” or “Bifidobacterium,” but names like Lactobacillus rhamnosus. These details matter because strain-specific benefits are backed by science.

Targeted for Women’s Needs

Look for formulas designed to support:

• Hormonal balance
• Urinary tract health
• Digestive regularity
• Immune strength
• Skin clarity

With Prebiotics and No Fillers

A quality probiotic should feed your good bacteria—not come with a side of junk.

That’s why the Mama Natural Probiotic includes organic baobab fiber, a gentle prebiotic sourced from the African “Tree of Life.” It helps nourish your gut flora naturally—no synthetic shortcuts here.

And while many brands load their capsules with binders and fillers, ours keeps it clean and simple. You’ll find no dairy, gluten, soy, eggs, fish, peanuts, tree nuts, or shellfish. It’s also completely vegan and non-GMO—so it fits beautifully into just about any lifestyle or dietary need.

The formula includes a powerhouse blend of 10 well-researched strains, like Lactobacillus gasseri, Bifidobacterium longum, and Lactobacillus reuteri—species known to support everything from digestion to immune health to vaginal wellness.

Real ingredients. No fillers. Just targeted, whole-body support for women.

Probiotic Tip: Be Consistent

Even the best probiotic won’t work overnight. Your gut is a living ecosystem, and rebalancing it takes time.

Give it at least 2–4 weeks of daily use. Pair it with real food (especially fiber-rich veggies, fermented foods, and bone broth), drink plenty of water, and minimize sugar and processed foods that feed harmful bacteria.

The Probiotic We Recommend

Mama Natural Women’s Probiotics 4 in 1 Support

After testing countless products and digging into the science, we created the one that checks every box:

This blend is:

• Packed with clinically proven strains
• Designed specifically for women’s gut, immune, and vaginal health
• Includes prebiotics for better absorption (source)

Best of all? It’s free from soy, gluten, GMOs, and unnecessary additives—because you deserve better.

If you’ve been frustrated by probiotics that didn’t deliver, it’s not your fault. Most products on the market are made without you in mind.

But now you know what to look for—and how to support your gut, immune system, and vaginal microbiome from the inside out.*

Want to feel more regular, balanced, and supported each day?

Take the next step with the Mama Natural Women’s Probiotic

Your body (and belly!) will thank you.

The post Why Most Probiotics Don’t Work for Women (And What Actually Does) appeared first on Mama Natural.

Let’s start with the most obvious (and most common) sign…

1. Digestive Discomfort

Frequent bloating, gas, constipation, or diarrhea can indicate that your gut is having a hard time processing food and eliminating waste. These symptoms suggest that the digestive system is not functioning optimally, often due to an imbalance in the gut microbiome.

Not sure if what your poop is telling you? Check our poop chart here.

2. Persistent Fatigue

Feeling tired more often than not? People with chronic fatigue may have imbalances in the gut. One study found that 60% of people with fatigue also had IBS. (source)

3. Mood Swings or Anxiety

The gut-brain connection means your gut can influence your mood. Research shows that gut health impacts your serotonin levels — a hormone that regulates your mood. Almost all (a whopping 95%) of your serotonin is made in your gut. Only 5% is made in your brain! (source)

What does that mean for your mental health? Unbalanced gut bacteria might lead to increased stress, mood swings, or even anxiety.

4. Food Cravings

Craving sugar or processed foods? An imbalance in gut bacteria can lead to increased cravings for unhealthy foods, which in turn can further disrupt gut health. It’s a vicious cycle!

5. Skin Issues

Conditions like eczema and acne have been linked to inflammation in the gut caused by food allergies, poor diet, and lack of good gut bacteria.

The bottom line: When your gut is unbalanced with more harmful bacteria than good bacteria, it can wreak havoc on your skin.

6. Frequent Illness or Weakened Immunity

Do you feel like you’re always coming down with something?! Your immune system is heavily reliant on a healthy gut. When your gut is imbalanced, your immune defenses can weaken, which makes you more susceptible to infections and illnesses.

Check out this blog for ways to naturally boost your immune system.

7. Brain Fog or Trouble Focusing

Brain fog — you know the telltale confusion, forgetfulness, and lack of focus — can be a symptom of an unhealthy gut. The gut-brain connection means that gut imbalances can directly affect cognitive function. Yikes!

What Can You Do?

If you’re noticing signs that your gut is out of whack—like bloating, fatigue, frequent illness, or even mood swings—don’t panic. It’s your body’s way of whispering, “Hey, I need a little love down here!”

Thankfully, there are gentle but powerful ways to support your gut and bring things back into balance.

Eat More Fiber

Fiber is oh-so-good for your gut—it feeds the good bacteria and keeps your digestive system moving along smoothly. Aim to fill half your plate with whole, colorful plant foods at every meal.

Think:

• Berries, apples (with the skin!), pears
• Leafy greens like kale and spinach
• Root veggies like sweet potatoes and carrots
• Seeds like chia and flax
• Legumes like lentils and chickpeas (soaked or sprouted are easiest to digest)

Try to get a mix of soluble (from oats, flax, and fruits) and insoluble (from veggies and whole grains) fiber for best results.

Pro tip: If you’re not used to eating lots of fiber, start slow and increase gradually to avoid extra gas and bloating.

Try Fermented Foods

Fermented foods are nature’s probiotics—delicious, traditional foods packed with beneficial bacteria that help populate your gut.

Add in just a spoonful or two each day of:

• Sauerkraut (look for raw, refrigerated varieties)
• Kimchi
• Plain kefir or yogurt (grass-fed if you can swing it!)
• Miso or tempeh
• Kombucha (watch for added sugar)

You don’t need a ton. Just a little goes a long way to keeping those good bugs thriving!

Stay Hydrated

Staying hydrated helps fiber do its job, keeps things moving, and even supports the mucosal lining of your digestive tract (a key part of your gut barrier!). Aim for half your body weight in ounces each day—and even more if you’re pregnant, nursing, or active.

Try adding a pinch of sea salt and a splash of lemon to your water for extra minerals and flavor!

Take a Women’s Probiotic

Yes, real food is foundational—but sometimes your gut needs an extra boost. Especially after antibiotics, illness, travel, or big hormonal shifts (hello, postpartum!).

A high-quality women’s probiotic can help:

• Restore microbial balance
• Support vaginal and urinary health
• Improve digestion and regularity
• Boost immunity
• Even support mental wellness and skin clarity

Look for probiotics with strains that are well-studied and beneficial for women’s health, like:

• Lactobacillus rhamnosus
• Lactobacillus reuteri
• Bifidobacterium lactis

And be sure your probiotic is clean—free from gluten, soy, GMOs, and fillers—and survivable (meaning the strains make it through stomach acid!).

Pssst: Our Mama Natural Women’s Probiotic checks all these boxes and more. It’s shelf-stable, expertly formulated, and designed with you in mind.

Our Favorite Probiotic for Women

Mama Natural Women’s Probiotics 4 in 1 Support

We created Mama Natural Women’s Probiotic because we were tired of weak formulas that didn’t meet women’s unique needs.

It’s got: 50 billion CFUs 10 carefully selected strains Immune AND vaginal AND digestive support Shelf-stable, no fridge required Free from gluten, dairy, soy, GMOs, and fillers

It’s designed to support gut health, immune function, and a healthy vaginal microbiome.* Basically, it’s your gut’s new BFF.

Ready to Support Your Gut & Immune Health?

Take the next step with Mama Natural’s Women’s Probiotic

Your body (and belly!) will thank you.

The post 7 Signs Your Gut May Be Out of Balance appeared first on Mama Natural.

1. Allergy Hacks That Really Work!

Spring allergies (aka hay fever or allergic rhinitis) are triggered by pollen from trees, grasses, and weeds. When these tiny particles enter our bodies through our nose, mouth, or eyes, our immune system perceives them as threats and releases histamines, which are the cause of our annoying allergy symptoms.

If you don’t live in the South, let me fill you in on what happens here in the Spring…

Yellow, dusty pollen makes its way onto everything! I’m talking about covering your car, house, front porch—even in between your toes! It triggers my allergies big time, leaving me with sinus pressure and other nagging symptoms.

Fortunately, I’ve found a bunch of home remedies for allergies that really work to curb my symptoms, plus they’re beneficial for your overall immune system. If you’re an allergy sufferer like me, hopefully, these tips come in handy for you, too!

• Local Honey: Consuming raw, local honey is believed to help desensitize your body to pollen from your area, potentially relieving some of your allergy symptoms over time. Add a spoonful to your morning tea or drizzle it over oatmeal for a sweet and natural remedy for allergies.
• Quercetin: This natural antioxidant found in foods like apples, onions, and berries has anti-inflammatory properties that may help reduce allergies. Consider adding quercetin-rich foods to your diet or taking a supplement for extra support.
• Vitamin C: A great anti-inflammatory and natural antihistamine for allergies, vitamin C can really bolster your immune system. A great natural remedy for allergies is Camu camu powder, which mixes well in yogurt or smoothies. Moringa (available as a green powder) is also extremely high in vitamin C, with 7x more per serving than oranges!
• Nettle Leaf: Often consumed as a tea or in supplement form, nettle leaf has been used for centuries as a herbal remedy for allergies. Some find that it can help reduce sneezing, itching, and congestion.
• Neti Pot or Saline Nasal Rinse: A saline nasal rinse can help flush out allergens from your nasal passages, providing relief from congestion and irritation. Use a neti pot or nasal spray with a saline solution to keep your sinuses clear and comfortable.
• Xlear Spray: When my allergies get really bad, I use this xylitol nasal spray several times a day, and it reduces some of the pressure!
• Sleeping Elevated: Try propping up your head with pillows to sleep at an incline. This helps your sinuses drain rather than becoming more clogged.
• Lymph Drainage Massage: This YouTube video is an awesome example of how to find instant relief from drainage massage exercises. I tried it myself and had great results, so I’ll be returning to it again for future use!
• Support Your Liver:  Your mighty liver has to process all the allergens, so be sure to show it some extra love. You can do castor oil packs or try one of my favorite home remedies for allergies—Standard Process’s Antronex, a powerful liver supporter. Milk Thistle tea, lemon water, and green drinks are other great options.
• Homeopathics: There’s a very cool homeopathic company that makes natural remedies for allergies tailored to your state and specific geographical area. I just ordered a bottle for our zone and can’t wait to get relief from the Longleaf Pine trees!

2. Is Chronic Stress Making Your Allergies Worse?

I’ve noticed that my allergies are only mild some years but roaring in others. How come? It comes down to something under the radar that many people don’t associate with allergies: stress!

Your adrenals produce the “stress hormone” cortisol. We hear a lot about the damaging effects of cortisol—but did you know that cortisol, when produced in balanced amounts, acts as a powerful anti-inflammatory hormone that combats allergic responses?

Studies have shown that lower cortisol reserves are associated with more severe allergic reactions.

Here are some ways to support these two small but mighty glands:

• Get extra rest: Sleep soothes the adrenals and allows them to heal. Need help getting some extra zzz’s? Check out this post.
• Go easy on caffeine and stimulants: If you’re an avid coffee drinker, try to cut back by drinking more water or herbal remedies for allergies like tea. Caffeine can significantly stress the adrenals, so seek out coffee substitutes like mushroom teas or Dandy Blend. Or, have your cup of coffee after your breakfast meal.
• Eat within the first hour of waking up: This advice isn’t popular among intermittent fasting fans, but eating breakfast shortly after waking up can help calm stressed adrenals and balance your blood sugar.
• Consume “slow” carbs, protein, and fat: For breakfast, emphasize protein, fiber, and healthy fats (such as eggs or avocado). Eat balanced meals and snacks that feature this combo and are low in sugar.
• Boost your vitamin C: Your adrenals need vitamin C to make cortisol, so increase your intake from foods like leafy greens, berries, peppers, kiwi, broccoli, and camu camu or alma berry powder mixed in yogurt or applesauce. Keep in mind, one organic yellow bell pepper contains a whopping 340mg of vitamin C!

By incorporating these natural remedies for allergies, you can find relief without relying solely on medication. Try a few of these tips and see which ones work best for you!

The post 10 Natural Remedies for Spring Allergies: Breathe Easy This Season! appeared first on Mama Natural.