222: Ayurvedic approach to pregnancy

October 12, 2019

I'm an Ayurvedic Wellness Counselor Personal Trainer & Yoga Teacher who specializes in helping you live a cyclical life to help you heal your hormones. 

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Hi, I'm Andrea


    October on the podcast our theme is pre/postpartum health. This is an area I focus on as a trainer and Ayurvedic wellness counselor. I know for my pregnancy with my son whose 3.5 years old wasn't planned as 50% of all pregnancies are. I know I've finally moved into the possibility of having another child and will be following all of the tips I share on today's podcast over the next few months to better prepare my body for pregnancy and postpartum healing period.

    I have numerous guests on this month ranging from fitness professional, Ayurvedic postpartum doula, RN/doula, and a dietician. A little something for everyone ranging from preconception through postpartum time.

    Month 1

    Diet

    • Sattvic, sweet, cool, water foods
    • Plant based diet
    • Organic
    • Drink plain, whole, organic milk warm & spiced
    • Take ghee with milk boiled with herbs- salparni, palasha

    Lifestyle

    • Daily exercise including- stretching, gentle aerobic exercise
    • Strength training several times a week
    • Stress reducing practices

    Workouts

    • Resume workouts as normal- intensity can stay higher

    Mindset

    • Pregnancy is a time of heightened intuition
    • Take time to do the following
    • Take quiet time every day and set an intention to receive the information you need
    • Listen to the cues in your body, especially your stomach/gut & heart
    • Open your mind to the information that comes whatever it may be

    Sweet Dreams Mama

    • Warm-spiced milk- warm 1 cup of milk of your choice add a pinch of cardamom and turmeric and drizzle in honey or maple syrup
    • Sandalwood essential oil- Place this essential oil in a diffuser or a drop on your palms or rub onto pillow case
    • Warm sesame oil- massage onto your soles of feet to promote sound sleep. You may want to put socks on to prevent oil stains or slipping.
    • Herbal pillows- Place a satchel of lavender flowers under pillow or have a bouquet of fresh lavenders by the beside can also use Blue Moon Essential Oil-Lavender
    • Keep a dream journal- notice if any themes come up such as active, intensity, problem solving, teaching, or romance, desires, attachment. Let Andrea know and they are all associated with a dosha and we can find different ways to balance that dosha,

    Breath-work

    • Sit in meditation and make your exhale longer than your inhale

    Month 2- (5-8 weeks)

    Baby Info

    • Taste buds form, smell receptors form, touch receptors develop, heartbeat begins

    Diet

    • Progesterone supporting foods- walnuts, pumpkin seeds, bananas, cruciferous vegetables, potatoes, pumpkin beans, chickpeas, lean meat, shellfish
    • Foods supporting dhatu formation
    • Rasa: Milk with sweet herbs
    • Rakta: Foods rich in folate, iron, B12
    • Mamsa: protein rich foods

    Lifestyle

    • Daily activity & exercise
    • Morning & afternoon stretching
    • Daily walking
    • Balancing activity with rest - 4:1 ratio rest to activity

    Workouts

    • Resume workouts as normal- intensity can stay higher

    2nd Month Pregnancy Exercises

    Part 1

    • Write down all of your fears and anxieties in your mind right now.

    Part 2

    • After you write down all of your fears either rip up the paper, or burn the paper.
    • Shitali pranayama- Curl your tongue and breathe out through your tongue as a cooling breath.
    • Listen to meditation that Andrea recorded

     

    Month 3- (9-13 weeks)

    Baby Info

    • Sense organs are well on their way to formation
    • Placenta takes over hormone formation
    • Fetus protected in amniotic sac
    • Desires of fetus may be seen as cravings of the mother

    Diet

    • Diet continues as listed in month 2 for dhatu formation
    • Mineral rich/alkaline diet will support mother & child’s bones

    Lifestyle

    • Follow healthy eating guidelines use herbs and spices to aid digestion
    • Follow liver supporting protocols
    • Maintain daily exercise
    • Begin pelvic floor exercises
    • For mind- spend time in nature

    Workouts

    • Continue with regular exercise program

    Mindfulness practices

    • Inhale through your nose exhale out your mouth -12 deep breaths

    End of 1st Trimester

     

     

    Sleep

    Month 4- (14-17 weeks)

    Baby Info.

    • Rapid fetal growth
    • Hard bones begin to develop
    • Fetal heart is circulating blood
    • Fetal heart rate nearly double the mothers
    • Placenta provides hormones & nourishment to fetus

    Mother Impact

    • Mothers’ body shifts from stabilizing the pregnancy to nurturing uterine bed, strengthening uterine muscles & providing nourishment to the fetus.
    • Mother begins gaining weight (60% this trimester)
    • Energy surge as placenta takes over hormone production
    • Appetite should increase & morning sickness subsides.

    Diet

    • Milk cooked with sweet rasa herbs & added ghee, honey & fresh butter
    • Increase fiber intake
    • Essential fatty acids taken in foods- seafood, nuts, seeds
    • Dairy, Meat, fruit & iron rich foods 

    Lifestyle

    • Conserve increased energy as much as possible
    • Daily time in silence & introspection

    Workouts

    • Start training more glutes
    • Start training more backbody exercises
    • Pelvic floor strengthening
    • Chest opening
    • Walking
    Pregnanant Mom

    Tune into the podcast above to hear all of the recommendations.

    About Your Podcast Host Andrea

    Andrea is an Ayurvedic Wellness Counselor, Personal Trainer & Yoga Teacher who has specialized in the pre/postpartum landscape for 14 years.

    She became a mom herself in 2016 to an amazing boy, Jalen. All of these tips are from years of experience as well as her own personal experience.

    Postpartum Yoga

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      I'm an Ayurvedic Wellness Counselor Personal Trainer & Yoga Teacher who specializes in helping you live a cyclical life to help you heal your hormones. 

      categories

      Ayurveda

      Menstrual cycle

      Seasonal Living

      Hallmark Channel

      popular posts

      Should women do HIIT workouts all month long?

      Ayurvedic Approach to Menstrual Cycle

      How to do a castor oil pack

      Hi, I'm Andrea