The Maternity Non-Negotiables

1. See a Chiropractor (Your Body Is Doing Olympic-Level Work)

Your pelvis is shifting. Your ligaments are softening. Your center of gravity is changing daily.

Seeing a pregnancy-trained chiropractor isn’t about luxury; it’s about alignment, comfort, and supporting baby’s positioning. Many moms report:

• Less back and hip pain
• Better sleep
• Easier movement
• Improved baby positioning for birth

Your body is carrying life. It deserves structural support.

My chiropractic schedule for each pregnancy looked like this: once a month appointments leading up to the last trimester when I switched to two a month. The last month was one appointment per week. I usually tried to schedule these the same week as any appointments I had.

2. Take a High-Quality Prenatal (Not Just the One on the Shelf)

Not all prenatals are created equal.

Many conventional options contain synthetic forms of nutrients that aren’t as bioavailable. Some offices recommend specific brands because they’re stocked in-house or they receive kickbacks from the company, not necessarily because they’re the best for mom and baby.

Look for:

• No synthetic materials
• Methylated B vitamins
• Bioavailable folate (not folic acid)
• Adequate choline
• Quality-sourced iron
• Third-party testing

This is foundational nourishment. You are building a human cell by cell.

My preferred prenatal is Thorne. I'm not embarrassed to say that my competitive nature was thrilled when my midwife told me my placenta was one of the healthiest she had ever seen.

3. Exercise in a Way That Supports Your Body and Mental Health

Pregnancy is not the time to “push through.”

Some seasons call for strength training.

Some seasons call for long walks and sunshine.

Some seasons call for stretching and breathwork on the living room floor.

When I found out I was pregnant with my first son, my body instantly shut down to any workouts, which was incredibly hard for me, coming off a season of running and training for races. I had to mentally rework my expectations for myself and define exercise differently over the next year.

The goal isn’t to look like girls on Pinterest. It’s:

• Circulation
• Nervous system regulation
• Pelvic support
• Mental clarity

Movement should feel grounding, not punishing.

4. Eat a Variety of Nutritious Foods And Eat Enough

Undereating in pregnancy is incredibly common.

Your metabolism increases. Your blood volume increases. Your nutrient demand skyrockets.

This isn’t the season to shrink.

Focus on:

• Protein at every meal (this helps with nausea and fatigue in the evening too)
• Colorful fruits and vegetables
• Healthy fats
• Mineral-rich foods
• Carbohydrates that give sustained energy

And eat enough. Stable blood sugar is one of the most underrated pregnancy game-changers for mood and energy.

5. Eliminate Your Toxic Load Daily

Pregnancy can be a powerful motivation to simplify.

You don’t have to overhaul your entire life overnight. Start with daily habits:

• Filter your water, including your shower!
• Swap synthetic fragrances for cleaner options (laundry and dishes are an easy place to start!)
• Choose natural fibers when possible (for you and baby!)
• Open windows for fresh air at least 10 minutes every day, no matter the weather
• Filter the air in your home
• Be mindful of what goes on your skin - lotion, perfume, body wash, shampoo, makeup, etc.

Small, consistent swaps reduce the load your body has to process while it’s already doing so much. Starting when you are pregnant will make the transition easier once baby arrives.

6. Moisturize Your Skin (Ritual > Fear)

Your skin is stretching. Rapidly.

Instead of obsessing over preventing stretch marks (which are largely genetic), turn moisturizing into a grounding ritual:

• After showering/bathing
• Before bed (choose a product with lavender to help wind down for sleep)
• With slow, intentional breaths (I practice my pelvic floor breathing while putting oil on my belly)
• Opt for a bedside humidifier to keep your skin hydrated

It’s not just about your belly. It’s about connection.

You and baby. Every single day.

7. Make Nutrient-Dense “Yummy Drinks”

Sometimes drinking nutrients feels easier than eating another full plate.

Some simple ideas:

• Mineral water with trace mineral drops
• Fresh orange juice with a pinch of sea salt
• Smoothies with protein and healthy fats
• Coconut water for natural electrolytes
• Tart cherry juice with lime & salt as a bedtime mocktail

Trace minerals are especially supportive for hydration and energy and many women are depleted before pregnancy even begins.

Before bed every night, I make myself a wind-down cocktail consisting of Tart Cherry Juice, Lime Juice, Trace Minerals, and Salt. It helps support natural melatonin production which is especially helpful for pregnancy insomnia.

Think of it as hydration with purpose.

8. Document the Process (Even If You Don’t Feel “Glowy”)

This one matters deeply to me.

Pregnancy can feel long. And then suddenly it’s over.

Take photos:

• In the bathroom mirror
• On slow Sunday mornings
• On walks
• Buying your baby's first books
• At 20 weeks
• At 34 weeks
• At 39 weeks

And yes, invest in professional maternity photos too.

Not because you need perfect hair.

Not because you “finally feel ready.”

But because this is a chapter.

One day your child will look at those photos and see where their story began.

One day you will look back and remember what it felt like to carry them.

Photos are not about vanity.

They are about legacy.

9. Choose a Birth Space (and Provider) That Respects You

Where you give birth matters.

Who attends your birth matters even more.

Whether you feel safest in:

• A hospital setting
• A midwife-led birth center
• Or in the comfort of your own home

The “right” place is the one where you feel informed, supported, and deeply respected.

This is your body.

This is your birth.

This is your baby.

You are allowed to ask questions.

You are allowed to understand your options.

You are allowed to want low intervention.

You are allowed to want an epidural.

You are allowed to change your mind.

And you are absolutely allowed to switch providers, more than once, until you find someone who listens. (I switched three times with my first son)

If you feel dismissed, rushed, pressured, or unheard, that is information.

A provider should:

• Explain risks and benefits clearly
• Invite your questions
• Respect your autonomy
• Honor your preferences whenever safely possible
• Treat you like a participant, not a bystander, in your own birth

Continuity of care is valuable. But respectful care is essential.

Birth is not just a medical event.

It’s a physiological process.

It’s emotional.

It’s transformative.

You deserve a team that protects your dignity and supports the kind of experience you hope to have - whether that unfolds in a hospital room, a birth center suite, or your own living room.

You are not “difficult” for advocating for yourself.

You are becoming a mother. And that begins with using your voice.