Just so you know, pregnancy hormones cause the tissues of your cervix and perineum become extremely thick and elastic. This is a good thing. To prevent tearing or an episiotomy during birth, you’ve got to encourage that elasticity as much as you can. Of course, as you near birth, your cervix will efface (thin) but it will retain the elasticity you worked on during the pregnancy.

One: Good nutrition and hydration are vital. Make sure you get plenty of protein and Vitamins E (at least 1,000 mg per day) and C. Nuts and seeds, cold-pressed oils, and all types of beans are good to keep your skin healthy and elastic. Food sources of Vitamin E are: Wheat germ, sunflower seeds, almonds, pecans, safflower oil, peanuts, corn oil, soybean oil, and lobster. Blueberries, cherries, citrus fruits, pears, grapes, cabbage, legumes, plums, and onions are good, too.

Two: Prenatal exercise including yoga and Kegels. It is great for circulation, which keeps tissues elastic. A Kegel is the name of a pelvic floor exercise, named after Dr. Kegel who laid claim to the benefits of the exercise. These muscles, attached to the pelvic bone, act like a hammock, supporting your pelvic organs. Studies suggest that we shoud do about 200 Kegels a day. There are many variations of the exercise. An alternative is the

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