1. stay super hydrated in order to keep your tissues healthy and to help your body with the elasticity. So drank a lot of water.
2. get enough of the right stuff: protein, vitamins, and what they call short-chain fatty acids, the “good fats”
Good Fat Sources: Avocado, nuts, seeds, beans, cold-pressed oils and fish such as salmon and tuna.
Vitamin E Sources: (at least 1,000 mg per day) Wheat germ oil, wheat germ, sunflower seeds, almonds, pecans, safflower oil, peanuts, corn oil, soybean oil, and lobster.
Vitamin C: (very beneficial for tissue health, cellular integrity, elasticity and regeneration) Strawberries, oranges, grapefruits and other citrus foods.
Bioflavanoids: These are the compounds that make oranges orange, blueberries blue, and cherries red. Some foods rich in flavonoids are blueberries, cherries, citrus fruits, pears, grapes, cabbage, legumes, plums, and onions.
3. perineum massage! This is the process of actually sticking your (or your partners fingers) inside of your yoni and gently stretching it using a certain massaging technique. You do it every day of your last month of pregnancy and it’s supposed to make your tissues uber stretchy so that when your baby’s head is crowning you won’t tear or have any need for an episiotomy.