How does exercise help prepare your body for labour?
If you are pregnant I am sure many people have asked you what your plans are for your upcoming birth. There are lots of things you can do to help prepare yourself for the big day, and we hope that one of them includes a prenatal fitness program. There is lots of research available that supports regular exercise as a key factor in a healthy pregnancy, including an increase in energy and better adaptations to the physical demands that pregnancy brings.
I think most of us are familiar with some of the benefits exercise has on pregnancy, but have you ever considered how exercise impacts your hormones in labour? Maybe not, so today I thought I would share this information with you!
As a Lamaze Childbirth Educator I teach families all about the normal physiological response to birth, and we spend a lot of time learning about the four major hormones that drive labour, birth and early postpartum, especially breastfeeding/chestfeeding. The role of our hormones in labour is fascinating to me and so I thought I would briefly explain the role of all 4 of these wonderful hormones and how they support labour and how exercise can have a positive affect. The 4 major hormones are Oxytocin, Beta-Endorphins, Cathecholamines (Stress Hormones) and Prolactin.
The main role of Oxytocin in labour is to stimulate the uterus to contract. There is evidence to suggest that people who participate in moderate aerobic exercise throughout pregnancy have increased levels of oxytocin when they go into labour, which improves labour progress. All birthing people benefit from an undisturbed birth environment and lots of emotional and physical support. Those that do tend to move around freely in response to labour progress which releases even more of this helpful hormone. As a result they may experience a very effective and progressive labour pattern. Pregnant people who exercise regularly are also better able to meet the physical demands of labour and are more likely to report increased stamina and use more upright positions (hello gravity!)
Catecholamines (Stress Hormones) play an important role in labour, but we do want to reduce daily stress or chronic stress in pregnancy. The main function of catecholamines in labour is to prepare and stimulate the fetal lungs for breathing immediately after birth. Regular exercise during pregnancy helps to reduce overall stress levels and helps people cope with the physical and emotional changes that occur in pregnancy. Other benefits of regular exercise during pregnancy include higher levels of serotonin (natural mood enhancer) and lower levels of cortisol (stress hormones). During labour an emphasis on relaxation strategies- like slow breathing, visualizations and emotional support from a partner/doula or loved one can reduce physical stress/tension and anxiety allowing labour to progress with greater ease.
Prolactin has been described by Sarah Buckley as the “Mothering Hormone” and is a huge player during late pregnancy and the post partum period. This hormone is critical in establishing breastfeeding/chestfeeding, but it also helps parents and babies bond together. Prolactin also helps a new mother/parent establish a temperament for the monotony of motherhood. During pregnancy & postpartum the breast/chest tissues go through a lot of change. A supportive bra is an important staple during pregnancy and postpartum, especially when exercising!
And the last hormone is one of my personal favourites, Beta-Endorphins! These are our bodies natural pain relievers. During labour we release this hormone in response to an increase of oxytocin. The result is a transcending experience that helps a labouring person better manage the discomfort and pain often associated with childbirth. Research has shown that people who exercise regularly have higher levels of endorphins when they go into labour compared to those who do not exercise (Varrassi, Bazzano, & Edwards, 1989). So what does this mean for you? Well maybe…… less pain!
So if you are pregnant and would like to experience less discomfort and perhaps a shorter and more progressive labour, then I hope you consider starting a prenatal exercise program!
Sources:
Healthy Birth Practice #1: Let Labour Begin on it's own, Debby Amis Journal of Perinatal Education (Fall 2014, Volume 23, Number 4)
Ecstatic Birth: The hormonal blueprint of labour. Sarah J Buckley Mothering Magazine March-April 2002 Lamaze International Study Guide
Pregnant? Join us for our Prenatal Fitness Series! Each series is usually 6 weeks long and we focus on various topics relevant to the prenatal population and work to help develop a feeling of community for our members. Find more information on our Prenatal Fitness page or have your questions answered on our FAQs page. #startwithus #growwithus