I remember when I was pregnant with my first child, my body changed so fast I couldn’t believe it! I just felt bloated all the time…then the weight gain! Food cravings came next, “why was I craving Mexican food?” Ironically, my now adult son absolutely loves Mexican food so who knows?

Gradually, as my body changed I embraced these and other changes—like the constant sound blood pounding in my ears!

My OB/GYN assured me this was a normal part of pregnancy. I realized this was just all part of my incredible journey into motherhood. In addition, knowing I was eating healthy, exercising and doing all the right things gave me a definite sense of peace.

At the time, I wasn’t following Ayurveda, but I was trying hard to have as natural a pregnancy as I could—with certain limitations of course! I was aware of the connection between Western medicine and the holistic world, which helped me trust in my OB/GYN.

Fast forward to today and, while I was not familiar with Ayurveda then, it is clear that it has played a huge role in guiding me through my own pregnancy. Meditation, stretching and breathing were all encouraged by my doctor.

What is Ayurveda?

Literally translated Ayurveda, means the science of life.Ayurveda is a traditional healing system that originated in India, about 5,000 years ago. It is one of the world’s oldest holistic healing systems. Western medicine borrows many of its remedies and treatments from Ayurveda. 

Here are some ayurvedic tips to help you cope.

Doshas and pregnancy

Your dosha is your dominant mind/body constitution. The three doshas are Vata, Pitta, and Kapha. While all three are present in everyone, we all have a dominant dosha from birth.

Vata dosha means movement, and pregnancy is rapidly changing and moving. As such, pregnancy so embodies this dosha. Pregnancy is associated with high vata directed towards the baby. 

Some ways to balance vata are to eat a diet focusing on sweet, sour, and salty rasas (tastes). Incorporate yoga into your day to promote a calm state of mind, and to balance the apana vayu (downward and outward flow of energy). Avoid activities that include sudden movements—like jumping and lifting heavy objects during pregnancy. 

Focus on grounding, positive activities like meditation and self massage. This should be a time of nurturance and calmness. Avoid stress as much as possible. 

Other habits to indulge in include sitting in silence (put those cell phones and computers away), oil massage,  and nurturing your senses. Put yourself in a warm, relaxing bath, add essential oils and afterwards give yourself an oil massage—focusing on areas of tenderness or areas that demand more TLC.

Yoga can be not only relaxing to the body but relaxing to the mind. According to Nina Spears of baby-chick.com, these are some yoga poses that encourage pelvic and hip-opening; butterfly pose, squats, hip flexor stretch, pigeon and seated straddle. 

Sleep and pregnancy

Can you sleep too much when you are pregnant? Well, that depends on the quality of sleep you are getting.  Are you getting up several times during the night, or having disturbed sleep? The recommendation for pregnant woman is to get 7-9 hours of sleep. That said, your body needs the rest so listen to your body!

During the first trimester, rising progesterone levels and increased blood volume are the cause of feeling so sleepy. In the third trimester, extra baby weight, as well as the emotional anxiety of labor, and the stress of parenthood can also contribute. Functioning without adequate sleep can lead to many things, including your ability to focus, think clearly and of course your emotional well-being. Check out healthline.com for more information.

Eating and pregnancy

You may be breezing through the first trimester. Or, you may be constantly nauseous, fatigued and craving weird (or maybe wonderful) foods. Or, you may be wondering what food choices are best for you and baby. Just remember: what the mother eats, drinks, feels and does affects her little one’s life for many years to come. 

Your agni, or digestive fire, is in a weakened state during pregnancy and many changes are occurring both physically and psychologically. It is important to eat Sattvic, simple foods, with the focus on nourishment for both mom and baby.  

Some pregnancy superfoods are grounding and deliver prana or cosmic life force. These include organic dairy, nuts, whole grains, beans, fruit and fresh cooked vegetables. 

During pregnancy and postpartum, Vata dosha is off balance because of all the changes that have occurred. Avoid spicy foods while maintaining regular and consistent eating times. Avoid leftovers…aim for fresh food as much as possible. Limit raw or cold foods, and try not to over or under eat. 

Kiera Nachman of Motherly says, “incorporating fats and oils into your diet, as well eating sattvic foods are beneficial.” Try nourishing the mind and body through oil massage. This increases the qualities of purity and clarity in your mind.” (ref: https://www.mother.ly/lifestyle/ayurveda-for-pregnancy) 

Eating disorders during pregnancy are more common than previously thought, according to pubmed, Understanding eating disorders and using screening tools should be incorporated into antenatal care for the best possible outcome. While most babies are born without complications, the risks of women with anorexia or bulimia can be higher incidences of c- sections and post-partum depression. 

If you think you have an eating disorder, and are concerned about your pregnancy here are some resources to check out. https://www.nationaleatingdisorders.org/pregnancy-and-eating-disorders

Just remember that no matter what you are going through with your pregnancy, Ayurveda has solutions. What do you expect from more than 5,000 years of holistic practice?

Namaste!

When I dry brush, my body tingles and feels vibrant and alive. The dead cells are sloughed off to make room for new dynamic skin cells to take over. My skin glows and reflects how I am feeling inside and out. The oil I use helps me mold and massage my skin while deeply nourishing the cells that are being rejuvenated.

I am beginning to appreciate and love my body with all its imperfections and flaws. Sometimes I tell my body things like, “thank you for nourishing and taking care of me for so long, but I now give you permission to release this cellulite/bump/scar because it no longer serves me”.

I have learned that self-massage and oiling have tremendously helped my mind, body, and soul. But oiling my body on the outside is not enough. Being a Vata/Pitta person, with a very dry constitution, I’ve learned that oiling from the inside is also crucial.

This dry constitution has presented a lifelong challenge, but things are starting to change. I no longer use commercially prepared lotions that use chemicals and artificial additives to moisturize. Instead, I seek out natural oils to keep my skin ecosystem find balance.

Self-massage and your immune system

Most people are unaware that, as your skin is nourished with self-massage and oiling, you are making your lymphatic system become more functional. This equates to an immune system that works for you…not against you. Who doesn’t want that? Self–massage also improves sleep, helps with joint mobility, improves your relationship with yourself, and just feels great!

As your practice of self-massage evolves, you become more in tune with your body, and the energy channels within your body also become more open. Confidence, stability, and body awareness take you to the next level. Sleeping better, feeling more confident, and having a bulletproof immune system are huge benefits, especially in these times.

How to self-massage

Start by dry brushing and oiling your body. If you don’t own a dry brush yet, use your hands. What better way to feel your skin and its contours than with your own hands. You will discover areas of tenderness, crunchiness, bumpiness; all these areas are stagnated channels. Know that your skin is there to protect you! Your skin wants you to take better care of it!

After you have dry brushed, get some oil out.  Experiment with what your skin prefers! A neutral oil like almond or sunflower oil is a good way to start. Sesame oil is warming and thick, and coconut and avocado oils are cooling. Buy organic cold-pressed, unrefined oils either at a natural foods store or online.

Start with a small amount, you can dry brush before you oil, or just start with dry brushing.

Rub some oil into your hand first to warm it up. Next, massage your legs—circling the joints and paying attention to any stagnated or stiff areas. Work your way up to your belly, chest and arms. I also massage oil into my lower back and buttocks.

Start Small

If you have never done this before, start with small steps to build the habit. Kaizen your way into this practice! Start with dry brushing every morning for 5 minutes. Once you have that habit dialed in, add a few minutes to oil either your whole body or start with one body part. Gradually increase the time you spend doing this until this is just part of starting your day right!

Your skin will thank you because you are supporting it the way it supports you.

I relish my flannel sheets and my comfy pillow. My nightstand has all that I need at my fingertips; ear plugs, mouth guard, lavender oils, lip balm and of course my headphones. Listening to an inspirational talk, music, story or mediation is something I look forward to every night.

Of course—not being entirely perfect—I do break down and sneak in some Seinfeld or Scrubs some nights. Once the pillows are in the perfect position, my earphones are in (or at least one of them in and an earplug in the other ear—I’m usually on my side). I can relax and wind down with some Yoga Nidra or a good night-time story to lull me to sleep.

However, there are nights when the “insomnia beast” rears its ugly head. That’s when I am in an endless mind loop of things I should have done…things I shouldn’t have said…things to do tomorrow and other stuff crashing around in my brain distracting me from the rest I need.

I recently listened to Cate Stillman talk to Meaghan Minogue, who had great advice for when your mind starts to do this. Just say NO. NO! I will not let my brain take me down that road and NO I will not let my mind take over with these distracting thoughts.

Like I said, sleep is my keystone habit. When I sleep well my day starts right. It’s a fact. I’ve struggled with insomnia for more years than I can talk about. However, with the 10 Habits I am slowly able to call myself a “former insomniac.” And that feels good.