When it comes to relaxation, darkness is key. It helps the body slow down and prepare for rest, as well as reducing external distractions. This can make it easier to focus on calming activities, such as reading or listening to soft music. In addition to helping you relax, turning off the lights can also help you get a deeper, more restful sleep. Darkness triggers the release of melatonin, a hormone that helps regulate sleep and wake cycles. Melatonin helps us fall asleep faster and stay asleep longer, which can result in more restful sleep. Finally, turning off the lights can help reduce the risk of sleep disorders. Light exposure at night can disrupt the body’s natural sleep-wake cycle, which can lead to insomnia, sleep apnea, and other sleep-related issues. By making sure to turn off the lights before bed, you can help keep your body’s sleep-wake cycle in check and reduce the risk of these issues. 

All in all, turning off the lights can be a simple yet effective way to promote relaxation and get a better night’s sleep. So the next time you’re winding down for the evening, don’t forget to turn off the lights!

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In ancient times, midwifery was a job largely held by women or older female relatives. In many cultures, midwives were viewed as important members of the community, and their role in helping to deliver babies was highly respected. In addition to delivering babies, midwives were also responsible for caring for women during pregnancy and providing postpartum care. The practice of obstetrics developed in the 1700s, and it was largely male-dominated. However, in the 1800s, women began to enter the field of obstetrics. Women such as Elizabeth Blackwell and Elizabeth Garrett Anderson pioneered the field, and their work helped to improve the quality of care for pregnant women.

One of the earliest contributions to gynecology came from Dr. Marie Stopes, a British paleobotanist, who wrote the groundbreaking book Married Love in 1918. This book contained invaluable information about contraception and family planning, and was one of the first resources to openly discuss women’s reproductive rights. In the U.S., Dr. Mary Putnam Jacobi was a pioneering researcher in gynecology. She wrote the first comprehensive textbook on gynecology in 1876 and was one of the first women to receive a medical degree in the U.S. Dr. Jacobi also worked to end the practice of “irregular” or untrained practitioners performing gynecological procedures, and she was a strong advocate for women’s medical education. In the 20th century, many women worked to improve access to gynecological care, especially for minority women. Dr. Dorothy Height, a civil rights leader and president of the National Council of Negro Women, pushed for greater access to gynecological care for African-American women. Dr. Helen Rodríguez Trías, an American pediatrician and Latinx rights activist, worked to improve access to reproductive health care and contraception for Latinx women. Today, researchers are developing new treatments and technologies to improve women’s reproductive health, while physicians and other healthcare providers are advocating for better access to care.

Women continue to play a significant role in the fields of obstetrics, midwifery, and other pregnancy-related professions. The role of doulas has become increasingly important, as their services provide additional support and guidance to pregnant women. They often provide comfort, guidance, and advice to women throughout their pregnancy and delivery, and this role is invaluable. In addition to doulas, women are also taking on more leadership roles in the fields of obstetrics and midwifery. Women are becoming more involved in research and policy-making, and they are taking on more administrative roles. This is helping to improve the quality of care for pregnant women, and it is also helping to reduce the gender disparity in healthcare. 

Overall, women have played a vital role in the fields of obstetrics, midwifery, and other pregnancy-related professions throughout history. Their involvement in the field continues to be incredibly important, and they are helping to ensure that pregnant women receive the best possible care.

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There are tons of issues you’ll experience while pregnant that can be remedied with essential oils. But, with a developing child inside you, it’s fair to wonder what effects they could have on them.

Using Essential Oils During Your Pregnancy

We have rather limited research as to how essential oils affect pregnancy, but we know one thing for sure – it all depends on the type of essential oils, how you use the oils, and the amount of oils being used.

Certain oils should still be avoided altogether until after birth, but others can be used even while pregnant. 

This is great news, especially if you struggle with pregnancy and sleep! Certain essential oils are great for helping combat this all too common issue, including:

Ylang ylang. May help promote relaxation

Chamomile. Could help support sleep

Lavender. Helps calm the central nervous system

On top of those three, there are tons of other essential oils you may be able to benefit from using throughout your second and third trimesters, including:

Bergamot. May help ease feelings of tension 

Roman chamomile. Could help relieve feelings of discomfort

Eucalyptus. Helps maintain healthy sinuses  

Geranium. Supports healthy skin

Ginger. Settles nausea

Grapefruit. Balances mood

Lemon. Fights exhaustion

Lemongrass. Soothes the gut

Lime. Supports healthy digestion

Mandarin. Heals stretch marks

Neroli. Eases discomfort 

Patchouli. Relieves stress

Petitgrain. Calms the nerves

Rose Otto. Helps support a happy mood

Rosewood. Could help reduce the appearance of scars

Sandalwood. Boosts immunity 

Sweet orange. Helps ease feelings of discomfort

Tea tree. Soothes irritation

On top of improving sleep, essential oils can help with a few other common ailments expecting mamas experience.

To combat stretch marks, try mixing 2-3 drops of concentrated lavender oil with jojoba or coconut oil, and rub on any desired areas. Do this a few times daily.

You can also enjoy feelings of relaxation during morning sickness by diffusing or inhaling sweet orange or mandarin oil. If you experience a sudden bout of nausea, give it a try.

Swollen feet and ankles? Try massaging 3 drops of lavender or geranium oil mixed with a carrier into the affected area a few times as needed.

For hemorrhoids, blend 2 drops of tea tree, geranium, cypress, and lavender together with a carrier oil before adding 2 tablespoons of aloe vera gel. Apply your mixture directly onto the affected area with a cotton ball to help soothe swelling and irritation. 

Which Essential Oils Are NOT Safe During Pregnancy?

As we previously mentioned, certain essential oils (emmenagogues) should be avoided like the plague throughout your pregnancy. These are safe to use after your pregnancy, but even in the second and third trimester, these can cause contractions, developmental issues, and even miscarriage.

Aniseed

Arnica (homeopathic is fine) 

Basil 

Birch (sweet) 

Bitter almond 

Boldo leaf 

Broom

Buchu 

Calamus 

Camphor (brown or yellow)

Cassia 

Cedarwood/thuja 

Chervil 

Cinnamon 

Clary sage 

Clove (bud, leaf or stem) 

Coriander 

Costus 

Deertongue 

Elecampane 

Fennel 

Horseradish 

Hyssop 

Jaborandi leaf 

Juniper berry 

Melilotus 

Mugwort 

Mustard 

Nutmeg 

Origanum 

Parsley (large doses)

Pennyroyal 

Peppermint

Pine (dwarf) 

Rosemary 

Rue 

Sassafras 

Savin 

Savory (summer) 

Tansy 

Thyme red (large doses) 

Tonka 

Wintergreen 

Wormwood

Yes, that is a huge list, but you need to check the ingredients in any essential oil supplement you apply to your skin or diffuse and make sure none of these are included.

With this in mind, if you happen to come across an essential oil that you’re unfamiliar with, hold off on using it until getting the go-ahead from your OB-GYN. Some ingredients may cause uterine contractions and are best avoided until you reach full term. 

How To Safely Use Essential Oils During Pregnancy

There are a few different ways you can get the benefits of essential oils during your pregnancy, such as inhalation or topical use.

Essential oil diffusers are probably the most common, because not only do they provide therapeutic delivery of the oil, they make the whole room smell great! 

Another great option is to apply the essential oil topically. You can apply the oils to your feet, your back, or wherever is giving you grief. When applying to your skin, you’ll need to use a diluent – also referred to as a carrier oil. Common carrier oils are coconut, jojoba, olive, or almond oil. Applying at full strength could cause issues with your skin, such as irritation or rash, or worse.

As a general rule of thumb, a one percent dilution is recommended for use during pregnancy. This means 1 drop of essential oil for every ~100 drops of carrier oil or lotion.

Use Caution During the First Trimester

While you should always exercise caution with essential oil use regardless of where you’re at in your pregnancy, this is especially important during the flurry of development that occurs in the first trimester. During pregnancy, the first trimester is the most critical time and any risk of exposing your developing baby to a toxic substance should be avoided at all costs.

Do Not Ingest

We’ve said it before, and we’ll say it again. Do not ingest essential oils, ever. There is no research that supports ingestion of essential oils; we recommend using inhalation or topical application.  

The Source of Your Essential Oils Matters!

A huge mistake people make when shopping for essential oils, regardless of if they are pregnant or not, is buying from a cheap, unregulated source. Stick to reputable brands, and verify the oils are completely unadulterated. The best essential oils are derived 100 percent from plants without any fillers or byproducts. 

Can Essential Oils Be Used for PostPartum Recovery?

Absolutely! Whether you’re looking for emotional or physical support, essential oils are a great option. Just be sure to use them with extreme care — especially around your newborn. 

Some of the best essential oils that are generally safe to use during postpartum include:

Bergamot. Helps soothe tension and support feelings of mental wellness

Helichrysum. Promotes skin regeneration to heal stretch marks and scars 

Lavender. Could soothe irritated skin

Melaleuca. Diminishes c-section scar and stretch marks

Clary sage. Eases afterpains and balances hormones

Lemon. Combats the “baby blues”

Frankincense. Promotes clarity

Rosemary. Boosts energy and motivation

Copaiba. Supports post-birth pain management

Basil. Increases milk supply

Thieves. Strengthens the immune system

Fennel. Supports healthy lactation

When it comes to breastfeeding and postpartum care, it’s always a good idea to consult your primary healthcare provider, midwife, or lactation consultant before using any new medication, supplement, or essential oil. 

Note: if you’re using any hot oils like clove, arnica, cinnamon, or peppermint on your skin, be sure to apply them to areas that won’t be touching your tiny new family member. It’s also important to keep in mind that some essential oils can be harmful to newborns — like birch, douglas fir, and wintergreen — so always do your due diligence and talk with your doctor before use.

At Mama Bear Massage we love incorporating essential oils into any customized therapeutic session. Using essential oils during pregnancy can be extremely helpful, when used appropriately and with caution. If you have any questions or would like any guidance on how to safely incorporate essential oils into your self-care regimen, please ask your LMT or email info@themamabearmassage.com. 

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Omega 3 is a group of polyunsaturated fatty acids that are essential for the development and overall health. Offering benefits such as heart and immune health and central nervous system support, Omega 3s are crucial for everyone, especially expecting mothers. Adequate consumption of Omega 3 fats is essential in maintaining the balance of hormone-like substances called prostaglandins. Prostaglandins aid in the regulation of things like blood pressure, blood clotting and nerve transmission. Prostaglandins also play a crucial role in the function of the kidneys, gastrointestinal tract and the production of other hormones. 

During pregnancy, women can become depleted in omega 3s because their baby requires so much in order to develop a healthy nervous system. Increased intake of these essential fatty acids has been proven to help prevent pre-term labor, lower the risk of preeclampsia and encourage a healthy birth weight. After birth, Omega 3s have been shown to decrease the risk of developing postpartum mood disorders, such as depression. 

Foods such as salmon, tuna, and anchovies are excellent sources of natural omegas, however mercury and other toxins found in these fish are a concern during pregnancy. For this reason, purified fish oil supplements are the safest way to get the nutrients you need. Make sure you consult with your doctor about which supplements and Omega’s are right for you.

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I have said this time and time again… self care is NOT selfish. Why is it so hard, as moms, for us to treat ourselves even partially as kind as we do others? Taking care of ourselves, both mentally and physically, affects every member in our family. Here’s the good news, you don’t HAVE to push through the craziness, because… massage.

Massage was historically considered a luxury. However, it is increasingly being recognized and recommended alongside medical care for a wide range of medical conditions and situations. Massage doesn’t just “feel good” but is also an effective treatment for reducing stress, pain and muscle tension. And who needs all that more than a mom throughout ALL stages of motherhood?

Massage During Pregnancy

Alright, this is kind of a no brainer… you are making a baby!  Have you actually thought about how amazing it is? Not just that you are literally making a baby, but the changes your body makes in order to do so. Nobody said it would be easy though!! From looser joints, change of center of gravity, weight gain, posture changes and more, pregnancy isn’t really fun (although it is beautiful).

Beyond all the regular massage benefits, prenatal massage has also been shown to lower prenatal complication, increase oxytocin production, lower blood pressure and respiratory rate and even decrease labor time by up to 3 hours.

Maternity massage can be done throughout your entire pregnancy, although we recommend seeing someone that specializes in prenatal massage.

Postpartum Massage

This is probably one of the most overlooked things that a mom could (and SHOULD) do. When talking about postpartum massage, I always compare it to marathon running. When a runner crosses the finish line, there are almost always sports massage therapists there to work on them. Well, guess what, you just ran a 9 month marathon followed by a crazy hard 10-24+ hour sprint. Now don’t get me wrong, childbirth is beautiful. I’m simply saying, it’s also freaking hard on your body. Every muscle is clenched over and over, your hips are basically the wishbone after Thanksgiving dinner, and your hormones are in the middle of a panic attack.

And it doesn’t end there. Suddenly you have this adorable little monster that requires you to hold it and stare down at it all day and night. Here comes the neck and shoulder pain…and lets not forget about breastfeeding!

Postpartum massage can begin as soon as you like post labor and we recommend a steady treatment program that lasts about 6 months. The goal is to help you through those first few months while also extending time that you feel great.

Motherhood & Massage

I don’t know how much I have to explain here. I guarantee that every mom needs a break sometimes. If you have found yourself hiding in the closet from your child, schedule a massage. Broken down into tears in the grocery store because your toddler is throwing a fit? Schedule a massage. Wanted to take a sledgehammer to a pre-teens video games? Schedule a massage. I could go on and on straight up through your retirement and even beyond. Because motherhood is a lifelong challenge. Full of rewards but absolutely full of stress.

How can massage help?

While one hour away isn’t going to solve your problems or make motherhood suddenly much easier, an hour massage will ABSOLUTELY get you in a better place to deal with all of it. Physically, mentally and emotionally, massage is a powerful tool to have in your corner. Beyond the physical benefits, it can help foster a feeling of connection, comfort and caring. Especially once you find the right therapist.

Moms spend a lot of time in basically a fight or flight status where stress is high and our bodies are strung tight. As moms, we need to learn to take care of ourselves. Being kind to yourself is one of the easiest ways to be kind to others, including those little monsters we call our children. If we don’t want to explode over a toddler discovering the joy of baby powder, we have to get rid of the stress from our bodies. And one of the best ways to do that is through massage. Massage isn’t just a luxury used to relax anymore. It is not selfish, or an unnecessary luxury. Think of it instead as mom maintenance.

Take care of yourselves, mommas. Schedule a massage.

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Early labor sign #1: Your baby has dropped.

Anywhere from a few weeks to a few hours before active labor begins, your baby’s head will drop into your pelvis in preparation for birth. This phenomenon is called lightening and, oddly enough, it’s not that noticeable…until you glance in the mirror and see the shape of your abdomen has changed! Bonus: That shortness of breath you’ve been suffering could improve big-time as the baby shifts down, away from your diaphragm. Less of a bonus: You may experience new pelvic heaviness or discomfort—and an increased need to urinate.

Early labor sign #2: You feel the urge to nest.

In the days leading up to the birth, you might get a sudden burst of energy coupled with the desire to clean, organize, or prepare for your baby. This is called nesting, and it’s thought that the urge to organize comes from an instinctual desire to create a safe space for the new baby.  While it’s lovely to get all those little bodysuits folded, bottles sterilized, and sleep space set up before the big day, don’t overdo the physical labor. In fact, this is the perfect time to enlist your friends and family for help! (However, if you do need inspiration for putting those final touches on your baby’s room, browse our favorite nursery designs!)

Early labor sign #3: You stop gaining—or lose—weight.

If you’ve been steadily gaining weight during the third trimester as your body continues to nourish your baby, you may notice the number on the scale stops ticking upward in the days leading up to your due date. And, some parents-to-be actually lose between 1 and 3 pounds around this time thanks to lower levels of amniotic fluids and more frequent bathroom visits. (This is totally normal and won’t impact the baby’s weight.)

Early labor sign #4: Your cervix dilates.

The cervix is a thumb-long span of tissue that connects the vagina and the uterus (womb). During pregnancy, the cervix should remain long and closed. (Premature opening of the cervix, called cervical insufficiency or an incompetent cervix, is a serious concern.) However, as labor nears, the cervix starts to efface (shorten and thin out) and dilate (open). (Here’s more info on dilation and effacement.) You won’t necessarily feel these early changes, but some expecting parents do experience menstrual-like cramps during early dilation. More often than not, the first time many folks learn that their cervix is beginning to dilate is when their doctor does an exam and announces “We’re getting closer. You’re already 1 centimeter dilated!” The tricky part is that “closer” may mean hours…or a couple of weeks! When labor does come, the cervix will eventually dilate a full 10 centimeters (4 inches).

Early labor sign #5: You feel more fatigued than usual.

Don’t be surprised if one day you’re full of pep and the next…you’re totally spent. In that way, the end of the third trimester can look a lot like the first trimester…when you really needed a nap! Although sleeping can be challenging when you’re nine months pregnant, try your best to get some sleep and save your energy. (Follow our advice for help getting sleep while pregnant.) Being rested will come in very handy—after all, they call it labor for a reason.

Early labor sign #6: Your back pain worsens.

That dull ache in your back is here to tell you that your muscles and joints are stretching and shifting, getting ready for labor. Taking warm showers, going for leisurely walks, or asking your partner to massage your lower back can all help. But, if your back pain gets increasingly worse, please call your doctor or midwife… your baby might be arriving soon! 

Early labor sign #7: You’ve got diarrhea.

A day or two before labor begins, hormones called prostaglandins go to work to help soften (or ripen) your cervix so it can start to open. The downside? These same hormones may cause diarrhea. (Pregnancy sure is glamorous, isn’t it?!) The silver lining: Emptying your bowels allows your uterus to contract more efficiently during labor, so that’s a big win! Because diarrhea can cause dehydration, keep swigging water, and you’ll be fine!

Early labor sign #8: You’re getting clumsy.

Surprise: Being a klutz could be an early sign of labor! As your body readies for labor, you’ll experience an increase in the hormone relaxin, which helps widen your pelvis for birth. But because relaxin affects all your joints, that means other parts of your body can start to feel loose, too, causing you to be clumsier than usual. Watch your step!

Early labor sign #8: You’ll notice increased vaginal discharge.

Watery, sticky, thick…maybe even pink: Your vagina may release more secretions and mucus than you’re used to as your body practices lubricating your birth canal, making it easier for your baby to slide out when the time comes! The discharge may also be pieces of your mucus plug breaking off…more on that in a second! 

Early labor sign #9: You’ll experience “bloody show.”

During pregnancy, your cervix is sealed shut with a plug of sticky mucus…aka the mucus plug! When the cervix starts dilating (opening), the mucus plug starts to disintegrate and can release a thick, blood-tinged discharge a few days before labor begins. Despite its name, the bloody show should not present as bright red blood…so, if you see that, call your provider immediately.

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