Announcing your pregnancy often comes with a thousand questions in the head. Working full-time, staying away from your near-ones, superstitions, and confusions, caring for your sick relatives... Sometimes, the pregnancy period will not be as smooth as you imagine.
Your body and mind will start acting entirely differently from regular days. The long days of morning sickness, mood swings, hating your favourite meals, unexpected aches and pains in different body parts… This may be something you can’t control yourself…
With all your hectic schedules, you can manage your physical and emotional distress during the pregnancy by adopting Ayurvedic self-care tips. Ayurvedic sages know the importance of pregnancy and suggested Garbhini Paricharya, including lifestyle and dietary adaptations, simple yoga postures, and breathing exercises, to enjoy your journey to motherhood wholeheartedly.
AYURVEDA AND PREGNANCY
The journey to motherhood is the most unique yet challenging period in one’s life. It's a period of transformation, both physically and emotionally. Ayurveda admires this period by providing preconception, antenatal, and postpartum care.
Ayurvedic schools analogize human conception with the germination and sprouting of seedlings. Guidelines are given for the time, age, and other factors for a healthy conception. During the fertile period, healthy gametes combine in an ideal terrain with the entering of the soul to give birth to an embryo (Garbha). Proper nourishment is further maintained by good fetal circulation.
Ayurveda uses the term ‘Duahridya’ - two-heartedly- to define the placental connection between the mother and the newborn. The newborn's health is directly linked to the mother’s health and well-being. A combination of self-care practices is necessary to root, support, and nourish the mother and the baby. Thereby, the internal and external stress experienced by the mother can be reduced, and she can enjoy the harmonious cycle of the pregnancy to the maximum.
The optimal balancing of the fundamental energies is pivotal in maintaining a healthy pregnancy. Vata dosha plays a prime role in the growth and nourishment of the mother and child. Any imbalance in the Vata dosha is directly transferred to the baby and affects your nine-month journey.
Pregnant women can significantly benefit from the principles of Ayurveda through Garbhini Parichaya. Garbhini Parichaya details antenatal care and includes ayurvedic tips during pregnancy. This includes diet and regimen, substances necessary for maintaining pregnancy, and avoidance of substances harmful to the child. Summarizing the Garbhini Parichaya, we can adapt therapies, diet, behaviors, activities, and spiritual ceremonies for a blissful pregnancy.
AYURVEDIC DIET FOR EXPECTANT MOTHERS
A balanced diet remains the first antidote for any illness in Ayurveda. Rather than stuffing food in the mouth, Ayurveda encourages having food wholeheartedly. The diet must not be calorie-oriented but contain all nutrients, such as carbohydrates, proteins, fats, minerals, and vitamins.
Meals must be easily digestible, and remember to avoid overeating heavy and full-body meals. Variations can be made based on the season, area, availability of the items, and individual preferences.
FRUITS AND VEGETABLES
Include seasonal fruits and vegetables per their availability and taste. You can choose from apples, grapes, pomegranate, watermelon, banana, guava, mango, fig, and coconut water. Remember to avoid papaya and pineapple.
Leafy vegetables, such as carrots, radish, beetroot, yam, garlic, ginger, lady’s finger, cabbage, cauliflower, lettuce, cucumber, brinjal, onion, snake gourd, and other seasonal vegetables, can be added to curries and salads.
PULSES
A daily diet rich in protein can be enriched with pulses such as green gram, black gram, cow gram, rajma, sesame, and lentils. Bengal gram and pigeon peas should be avoided at all costs. Heavy pulses, which can cause abdominal discomfort, should also be avoided.
CEREALS
Whole grains and whole cereals can be included in the diet as per availability and taste. Wheat, rice, ragi, jowar, and corn are some cereals you can choose from.
DRY FRUITS
Dry fruits can be consumed in small quantities after consulting the Ayurvedic physician. Dry figs, raisins, almonds, dry dates, black dates, pistachios, cashew nuts, and almonds are added.
LIQUID DIET
A liquid diet comprises fruit and vegetable juice, vegetable and pulse soup, milk and milk products, and other semi-solid food. Water intake must be optimal, and it must never be replaced with other beverages. Drink water when you are thirsty, but not in an excess amount. Cut the use of hot drinks and caffeine.
DAILY ROUTINES FOR HEALTHY PREGNANCY
Daily routine offers numerous benefits for the mother and the baby. Following daily exercise can reduce the risk of gestational diabetes, high blood pressure, intrauterine growth retardation, and miscarriages. The baby’s health is also impacted by a daily routine, including increased body weight, improvement of AGPAR score, etc. Establishing these habits can also set you up for lifelong health benefits.
- Morning routine: The morning routine can be started by grabbing a glass of water or coconut water for hydration.
- Balanced breakfast: Grab a diet of essential nutrients, including vitamins, minerals, and proteins.
- Light exercises: Incorporating light activities such as walking or swimming helps boost energy levels, improve blood circulation, and reduce pregnancy complications.
- Yoga postures: Simple yoga postures chosen by the certified yoga master help relieve stress and stay calm during pregnancy.
- Healthy snacks: Grabbing a quick bite of dry fruits, warm soups, steamed vegetables, and other foods improves your nourishment supply.
- Stay hydrated: Keep your liquid level under control by having water, coconut water, and soups.
- Relaxation: Find time to relax your body and soul. You can opt for mindful music, reading books, or walking briefly.
- Massage and Bathing: Daily body massage with Dhanwantaram Thailam and a soothing bath with medicated lukewarm water can help address body aches and other discomforts associated with pregnancy.
- Nutrient Supply: Consult your practitioner for any nutritional supplements or food items that must be added to the meals to ensure proper nourishment of the mother and baby.
- Comfortable sleep: Establish a comfortable sleep-time routine. Avoid using electronics for at least one hour before bedtime. Sleep in a comfortable bed and use supportive pillows and mattresses for better sleep.
- Regular checkups: Visit your healthcare practitioner for regular check-ups, ultrasounds, and other necessary tests for the mother and baby.
MANAGING DISCOMFORTS NATURALLY
Pregnancy is an unpredictable journey with muscle cramps, body aches, swelling, morning sickness, mood swings, sleepless nights, heartburn, bloating, and other conditions. A proper pregnancy care routine can solve most of the tissues. The discomforts caused by Vata dosha, including body aches, muscle cramps, etc., can be sorted out by Kerala Ayurveda Dhanwantaram Thailam. The gut disorders, including bloating, nausea, heartburn, and vomiting, can be managed by Kerala Ayurveda Dhanwantharam Gulika.
Taking adequate rest, gentle exercises, and proper sleep can relieve fatigue symptoms. Including diuretic food items and reducing salt intake can help manage swellings and increased blood pressure.
PRENATAL YOGA AND EXERCISE
Staying active during pregnancy can benefit both mother and newborn. It involves gentle yogic postures, mild stretching exercises, and mindful meditation.
Practicing prenatal yoga can help balance physical, mental, emotional, and spiritual dimensions. Prenatal yoga helps with childbirth by relaxing the body and focusing on gentle stretching and breathing exercises. After practicing yoga, you can feel a notable change in your mood and sleep patterns, reduced body aches, and increased strength and flexibility. Yoga can improve blood circulation to the heart with an adequate supply of oxygen and nutrients and reduce the risk of pregnancy complications. The support system will be widened by connecting with other women, hearing their stories, and comforting experiences.
Yogic postures must be performed under the guidance of a trained professional. The postures are performed as per the trimester and condition of the individual. Common postures opted for include Tadasana, Vrikshasana, Trikonasana, Katichakrasana, Veerbhadrasana, Dandasana, Sukhasana, Bhadrasana, and Parivritsukhasana. Modifications and advancements are made as per requirements.; like in Katichakrasana, the waist should be bent as least as possible; in Vrikshasana, take the support of a wall while performing it.
Stretching exercises must be performed initially, and a brief rest must be performed at the end. Always remember that forward and backward bending and prone postures are prohibited. Discontinue yoga if you experience nausea or light-headedness, dehydration, overheating, unusual vaginal discharge, spot bleeding, or numbness. Listen to your body and pay keen attention to how you are feeling. Take rest whenever needed and then continue.
Exercise remains as much as important as yoga in supporting pregnancy. Swimming, aerobics, brisk walking, and cycling can help reduce aches and pain and prevent weight gain. They can improve postures, decrease backaches, prevent pregnancy complications, and strengthen the muscles and bones for labor.
Under proper guidance, exercise can be performed in the comfort of your home at regular intervals. Always go for light, gentle stretching, and avoid weight lifting or heavy sports. Yoga and exercises must be avoided till delivery if you have any complications.
MENTAL AND EMOTIONAL WELL-BEING
Meditation, pranayama, and herbal formulations can help you restore mental and emotional well-being. Listening to soothing music, reading books, or talking with your dear ones will enhance your mood. Evening walks through the park will keep you active and provide enough vitamins from sun rays.
Meditate once or twice a day. Pranayama provides a calm and relaxing mind, including Nadishodana, Ujjayi, Sheetali, Bhramari, etc. Prayers and mantras, according to your belief, can stimulate the nervous system of the newborn and positively affect the mother’s emotions. Lastly, positive affirmations can help you overcome negative thoughts and improve the chance of natural birth.
CHOOSING AN AYURVEDIC PRACTITIONER
Ayurvedic science can support you with herbal formulations, diet, activities, and behaviors in your pregnancy journey. Sit in the comfort of your home and book our consultation for personalized care and advice for your pregnancy journey. They will guide you through lifestyle and dietary adaptations and necessary herbal supplements.
AYURVEDIC PREPARATIONS FOR LABOR
The third trimester marks the beginning of preparation for a smooth and natural delivery. Yoga, pranayama, and gentle stretching exercises are suggested for strengthening the uterine muscles and pelvic bones. A warm oil bath with medicated herbs can help reduce swelling, body aches, and other discomforts in the last stages.
Ayurvedic literature specifies special preparations for the uterine muscles and passageways in the last months. Using Basti (enema) in the eighth and ninth months relieves last-stage constipation and supports Apana Vata. Apana Vata is necessary for the baby's positioning and safe delivery. So, if there are no complications, we suggest you undergo an enema.
Vaginal tampons with medicated oils or ghee can soften the vaginal passage and perineum and destroy bacterial and viral infections in the vagina. It makes the vagina more elastic and less resistant, aiding in natural birth.
Perineal massages with oil with gentle pressure at the vaginal opening at the 5 o’clock and 7 o’clock positions will make the perineum more elastic, making the delivery more comfortable with less tearing. Steady rhythmic pressure must be applied for at least 10 minutes.
CONCLUSION
Healthy pregnancy involves adapting small changes in your daily routine. Introducing new activities, mild exercises, mindful meditations, healthy foods, cleansing therapies, and formulations into your life came with an enchanted pregnancy experience. Embark Ayurveda for your newborn!
KEY TAKEAWAYS
- Ayurvedic school encourages Garbhini Paricharya to have a safe and healthy pregnancy.
- A balanced diet must include pulses, vegetables, fruits, whole grains, cereals, and healthy fats and oils.
- Following a daily routine during pregnancy can come with long-term health benefits.
- Yoga and stretching exercises can strengthen the pelvic muscles and bones, improve blood circulation, and reduce discomforts associated with pregnancy.
- Meditation, pranayama, mantra chantings, and positive affirmations can improve your emotional and spiritual wellness.
- Incorporating Ayurvedic therapies such as Oil Massage, Basti, Vaginal Tampoons, and Perineal massage will support your vagina and perineum, balance Vata Dosha, and ensure a natural delivery.
