Our Top 3 Nutrition Tips to help you Labor with confidence and energy and prevent perineal tearing: 

  • Drink water 1-2 weeks prior to labor: Yes, we know it’s tough to say when you’ll go into labor, so we tell our clients to focus on their water intake once they hit the 37 week mark. Tissues that are hydrated stretch better and when tissues stretch well, they tend not to tear. But, the thing about muscles is, they need time to hydrate, so if you just depend on the IV during labor, it’s too late to reap the benefits. 
  • Eat a balanced meal in early labor: Eating a meal with protein, carbs, healthy fats, and veggies once your contractions start will help you have the energy to change position, push, and allow you to remember how to relax your pelvic floor to prevent perineal tearing. Think something like chicken, rice/quinoa, avocado, and broccoli. 
  • Eat during labor: Especially if you have a longer labor or you don’t have time to eat well prior to getting into the thick of it, you’ll need some energy! Things like honey sticks, nut butter, and bars like Lara bars or other fruit and nut bars are easy to grab and can give you a little boost of energy. The more energy you have, the easier it will be for your body to function optimally and prevent perineal tearing. 

Want more tips like this to help prevent perineal tearing? Head to our resources tab and download our Prevent Perineal Tearing Guide