Pregnancy Notes

1. Pregnancy is a natural state, not an illness

"Pregnancy is a physiological milestone, don't confuse it with a sickness—and surely don't let the people around you, including your doctor, treat it like one."

Embrace the changes. Pregnancy is a natural physiological state that amplifies your existing health condition. If you were healthy and fit before pregnancy, expect an amplification of that state. The key is to maintain a balanced lifestyle and not treat pregnancy as a restrictive condition.

Stay active and informed. Continue with your regular activities, including work and exercise, unless specifically advised otherwise by your doctor. Make educated choices about your diet and lifestyle, avoiding unnecessary restrictions or drastic changes. Remember that pregnancy doesn't stand in your way; it simply makes everything in your life more significant.

2. Eat local, seasonal, and traditional foods for optimal nutrition

"Eat according to the season. Recently I published a document online (available for free download on my FB page and website), which lists the fruits, vegetables, grains and pulses that one must eat while they are in season."

Embrace seasonal eating. Consuming fruits and vegetables that are in season provides better taste and improved diet diversity. This practice supports intestinal health, probiotic bacteria, and insulin sensitivity.

Rediscover traditional foods. Many forgotten local foods are rich in micronutrients like folic acid, Vitamin B12, and minerals. These nutrients help improve iron status and nutrient assimilation, which in turn helps lower blood sugar levels. Incorporate traditional recipes and ingredients into your diet, as they often contain the perfect balance of nutrients needed during pregnancy.

Examples of traditional foods:

• Pickles and chutneys
• Home-set curd (yogurt)
• Local grains and millets
• Indigenous vegetables grown on creepers (pumpkin, gourd, etc.)

3. Exercise is crucial before, during, and after pregnancy

"Babies of mommies who exercise are born leaner and with a better immune system."

Benefits of exercise. Regular physical activity during pregnancy improves insulin sensitivity, reduces the risk of gestational diabetes, and promotes better blood circulation. It also helps maintain muscle tone, which is crucial for a faster recovery post-pregnancy.

Safe exercise options. Choose low-impact activities that don't stress the weight-bearing joints:

• Swimming
• Cycling (stationary bike)
• Strength training with light weights
• Yoga (under expert guidance)

Avoid high-impact exercises and always listen to your body. If you're new to exercise, start slowly and gradually increase intensity under professional guidance.

4. Micronutrients and gut health are essential for a healthy pregnancy

"The microbiome plays such a huge role in a healthy pregnancy, and later even in the health and well-being of your baby, that compared to this the benefits of fat loss or a flat stomach pale in comparison."

Nurture your gut microbiome. A healthy gut microbiome is crucial for:

• Nutrient absorption
• Immune function
• Hormonal balance
• Prevention of pregnancy complications

Focus on micronutrients. Incorporate foods rich in essential micronutrients:

• Folic acid: Beetroot, lentils, leafy greens
• Iron: Aliv seeds, cashews, local fruits
• Calcium: Ragi (finger millet), sesame seeds
• Vitamin B12: Home-set curd, pickles

Prioritize whole foods over supplements, as they provide a more balanced and easily absorbable source of nutrients.

5. The first trimester sets the foundation for a smooth pregnancy

"The first trimester is easily the most challenging and critical part of your pregnancy, and though the baby will grow on auto-pilot from here on, there are some foods which will help you tide over this phase smoothly."

Combat morning sickness. To alleviate nausea and maintain energy levels:

• Start the day with a fruit or dry fruit
• Add extra ghee to lunch and dinner
• Drink kokum sherbet with a pinch of black salt before noon
• Have a warm water bath with lemongrass

Key foods for the first trimester:

1. Hing (asafoetida): Aids digestion and reduces bloating
2. Ragi (finger millet): Regulates appetite and provides essential nutrients
3. Beetroot: Rich in folic acid and supports nerve health

Maintain a balanced diet and stay hydrated to support the crucial early stages of fetal development.

6. The second trimester is the time to focus on essential fats

"It's officially the time to increase the essential fat in the diet, for many reasons; the main one would be to improve insulin sensitivity and to strengthen the joints and prevent backaches."

Incorporate healthy fats. Essential fatty acids support:

• Insulin sensitivity
• Joint and bone health
• Skin elasticity
• Fetal brain development

Key foods for the second trimester:

1. Nutmeg: Improves digestion and prevents hair loss
2. Ghee: Slows down blood sugar rise and supports hormone function
3. Foxtail millet: Reduces blood sugar and inflammation

Include these foods in your daily diet through traditional recipes and preparations. Remember to balance your fat intake with other essential nutrients.

7. The third trimester prepares the body for delivery and recovery

"T3 can be a tiring phase and a test of patience, literally. On the one hand you want to let it all go, on the other you are constantly aware that once you do let go, nothing will ever be the same again."

Maintain energy and strength. Focus on foods that:

• Support digestion
• Boost energy levels
• Prepare the body for labor

Key foods for the third trimester:

1. Turmeric: Anti-inflammatory and antioxidant properties
2. Moong (green gram): Easily digestible and nutrient-dense
3. Rice: Provides energy and supports gut health

Stay active within your comfort level and practice relaxation techniques to prepare for labor. Ensure adequate rest and maintain a positive mindset.

8. Post-pregnancy recovery requires patience and proper nutrition

"So let's look at how you can maintain a balance between looking after the child and yourself, without compromising on either."

Focus on recovery. The first 40-45 days post-delivery are crucial for recovery. Avoid intense exercise and focus on:

• Proper nutrition
• Adequate rest
• Gentle movement

Key foods for post-pregnancy:

1. Goond (edible gum): Supports overall recovery and boosts immunity
2. Ajwain (carom seeds): Aids digestion and has antibacterial properties
3. Almonds: Provide essential fatty acids and nutrients for hair and skin

Be patient with your body's recovery process and avoid crash diets or intense workouts. Gradually return to your pre-pregnancy fitness routine.

9. Breastfeeding benefits from wholesome nutrition and relaxation

"A large part of lactation is demand and supply, so have an old aunt or a family elder help you teach your baby to latch and suckle."

Support lactation naturally. Focus on:

• Wholesome nutrition
• Adequate hydration
• Stress reduction
• Proper rest

Key foods for breastfeeding:

1. Methi seeds (fenugreek): Known to support milk production
2. Coconut: Rich in lauric acid, which is also found in breast milk
3. Sesame seeds: Provide essential fats and minerals

Create a calm environment for breastfeeding and seek support from family or lactation consultants when needed. Remember that successful breastfeeding is a learning process for both mother and baby.

10. Traditional wisdom often aligns with modern nutritional science

"One of the challenges of writing this book was to cater to the vast, diverse population that we are. Just dal-rice will have a thousand variants, so will dahi-rice; if at one place it is with tadka of til, then at another it is with aloo chokha."

Rediscover local traditions. Many traditional practices have scientific backing:

• Eating seasonal and local produce
• Using spices and herbs for medicinal purposes
• Following post-pregnancy recovery rituals

Balance tradition and modernity. While embracing traditional wisdom:

• Consult with healthcare professionals
• Adapt practices to your lifestyle
• Be open to modern medical interventions when necessary

Recognize that regional diversity in food and practices often caters to specific nutritional needs. Explore and adapt traditional recipes and rituals that align with your cultural background and modern lifestyle.

Last updated: November 19, 2024