Tuesday, July 30, 2013

Garbh Sanskar: All About Pregnancy VI

“Supporting the energy of Pre-Birth Communication...You do not need to be psychic to listen to your baby (it helps), but all you need is to tune into your natural intuitive experience that asks you to be open in heart & mind.”

Most of us know that the exposure to the sun is important as it provides the body with vitamin D through the ultraviolet rays. However, such source can be  consider a main source for vitamin D as the person may need to stay for long in the sun to obtain the required intake-But pale people may have a tendency to spend a very short time in sunlight, in order to avoid sunburns.


Vitamin D can be obtained from the foods instead. With a balanced diet, rich in certain foods, the individual can obtain a moderate level of the vitamin.To reach a moderate daily intake of vitamin D means to stay for a suitable period in the sun and eat balanced foods that contain vitamin D.

Vitamin D - Fluid milk, including fat-free and low-fat milk, is typically fortified with vitamin D. Yogurt may also be fortified with vitamin D. Some calcium-fortified fruit juices and soymilk (soy beverage) also have vitamin D added.  Check the label and choose products with vitamin D.

Fortified cereals represent any type of commercial cereals that are enhanced with appropriate daily intake of vitamins; and with consuming such types of breakfast cereals you can get nearly 50% of your daily vitamin D supply. 

If you're a vitamin D seeker looking for a crunch, look no further than fortified cereals. Choose a low-calorie fortified cereal  to get part of your daily fill of vitamin D. You can pair it with fortified milk too.

Your very best starts with a diet enriched by a variety of vitamins and minerals; cereal plays a very important part in providing these nutrients.Made with the goodness of grains, cereals are nutritious. But cereal can do even more to help us maintain a well-balanced diet.

Cereals that Contain 100% of the Daily Value  of Folic Acid:Cereals are a great food choice for breakfast, snack, even dessert. Cereals are fortified with vitamins and minerals to add nutrients that may be lacking in the average diet. Fortification is different than enhancement, which replaces nutrients lost during processing. The most commonly fortified ingredients are vitamins A, B, C and D and minerals like iron and calcium.

Iron: A little more about iron:

Among pregnant women, expansion of blood volume by approximately 35% and growth of the fetus, placenta, and other maternal tissues increase the demand for iron threefold in the second and third trimesters. Although menstruation ceases and iron absorption increases during pregnancy, most pregnant women who do not take iron supplements to meet increased iron requirements during pregnancy cannot maintain adequate iron stores, particularly during the second and third trimesters.


After delivery, the iron in the fetus and placenta is lost to the woman, but some of the iron in the expanded blood volume may be returned to the woman's iron stores.

Natural remedies for reflux and heartburn during pregnancy:

Heartburn is also experienced by many women during pregnancy.  Heartburn occurs when the acid in your stomach rises up into your oesophagus.  The oesophageal sphincter is like a rubber band at the top of your stomach that prevents food and stomach acids rising up. However, that rubber band doesn’t close up completely and sometime doesn’t work properly, and this results in heartburn.

The symptoms of heartburn and reflux can be managed by making changes to your diet.  A nutrition consultation can help you with:
•   which foods can trigger heartburn and should be avoided
•   the best portion sizes for reducing reflux and heartburn
•   the best times of the day to be eating to reduce the symptoms of heartburn
•   foods to eat that can alleviate the symptoms of heartburn
•   ensuring you are having an adequate intake of nutrients while avoiding certain foods

Natural remedies for constipation during pregnancy

Constipation is also quite common during pregnancy and can be very uncomfortable.  A nutrition consultation can help you with:
•   how to easily increase your fibre intake to relieve constipation
•   the amount of water you need to be having each day and how to distribute your water intake for optimal effects
•   certain foods that contain natural enzymes and fibres to promote regular bowel movements
•   what supplements are safe to take to relieve constipation during pregnancy
•   exercises that you can do to help ensure regular bowel movements


Proper nutrition and healthy lifestyle habits are essential for both men and women when trying to conceive. Nutritional deficiencies, oxidative stress and environmental pollutants in the diet such as pesticides, plastics and heavy metals can all undermine your chances of falling pregnant. Eating well and making some simple lifestyle changes is a safe, natural and inexpensive way to improve your fertility.

The right diet can improve your fertility by assisting ovulation in women and improving sperm count and quality in men. Not only will optimising your nutrition improve your chances of falling pregnant naturally.

It’s important to ensure you are getting adequate nutrition from at least 3 months pre-conception to give you the best foundations for a successful, healthy pregnancy.

A nutrition consultation can help you optimise your fertility by helping with:
•   ensuring your diet provides all the nutrients you need for a successful pregnancy
•   what to eat to improve your fertility and increase your chances of conception
•   what to eat and drink to reduce oxidative stress
•   which foods are potentially toxic and must be avoided
•   how to avoid endocrine disrupting chemicals in foods. These chemicals, also known as xenoestrogens, can interfere with your hormones. An example is BPA (Bisphenol A).
•   managing polycystic ovarian syndrome with nutrition therapy
•   which supplements you need to take when trying to conceive

Eating for two? Then you already know the benefits of a good pregnancy diet and getting your daily quota of fruits and veggies, complex carbs, and protein. But did you also know that while your little peanut can benefit from all the healthy nutrients you're nibbling on, a baby-to-be can also be affected by anything else say: the bad stuff, that could be lurking in your food — from bacteria to chemicals? That's why when it comes to eating during pregnancy, the best rule is to err on the side of safety and stay away from foods that could  make you sick.  Besides the potentially harmful bacteria and chemicals you'll want to avoid when you're expecting, there are certain ingredients, like caffeine, that you'll want to limit. It depends -how do you figure out what's safe and what's not?

Taking care of yourself is one of the best gifts you can give that baby in your belly. But it’s hard to eat right when facing a snack attack. Healthy pregnancy snacks that are nutrient-dense to leave you satisfied, energized, and nausea-free without overloading you on fat or calories. Plus, these easy-to-make titbits deliver the good stuff your baby-to-be needs to grow.

Carrots are rich in vitamins C and A, which help develop your baby’s bones, teeth, and eyes. They’re also a great source of vitamin B6, which can boost your baby’s growing brain and nervous system. For you, they’ll help ease queasiness; and the raisins are fiber- and iron-filled, so they’re helpful with digestion and building blood cells. As for the walnuts, they contain omega-3 fatty acids, which will aid your baby’s brain and eye development while reducing your risk of postpartum depression.


Avocado Toasted Bread:

How to make it: In a small bowl, mash up half of an avocado with the juice of half a lime. Spread the mixture onto two slices of toasted whole-wheat bread. Sprinkle with salt and pepper to taste.

Why it’s a healthy pregnancy snack: Avocados are a superfood, offering nearly 20 essential nutrients, including folic acid, which promotes brain, tissue, and nervous-system growth in your baby. Plus avocados are packed with potassium, which can prevent pregnancy leg cramps, and they’re free of sodium and cholesterol. But since avocados have fat in them (though it’s the very good kind), don’t nosh on this high-cal snack too often.

Whether you're pregnant for the first time or becoming a mama yet again, you know the main rule of caring for the bundle in your belly is caring for yourself. From how to keep morning sickness at bay to what to buy to make pregnancy as comfy as possible.


  • "Eat small meals throughout the day to keep your energy up and keep morning sickness away."
  • "Gardening is good for exercise during pregnancy and your diet because you'll have fresh vegetables at your disposal! Plus, you get the joy of watching something grow as your baby does."
  • "Take everything slow — there is no need to rush around, trying to do more than you can. And maybe read a good book to brighten your day."
  • "Get lots of support. It helps to talk and get fresh air."
  • "Go to the dentist at least once during pregnancy."
  • "Take deep breaths when something might stress you out or upset you."
  • "If you're having morning sickness, try taking your vitamins at night so you don't lose the benefits."
  • "Eat soup! It's easy on the stomach and can be loaded with veggies and other healthy foods!"
  • "sprinkle wheat germ on everything, and bake with it. Wheat germ is a good way to sneak in a few essential vitamins, especially when morning sickness is a problem."
  • "Get a good pregnancy pillow! A big pillow will stay in place much better than using two or three extra regular-sized pillows. Plus, it'll help you stay in the side sleeping position. You'll wake up feeling rested, even when you're getting up all night to pee."



The simple act of walking during pregnancy may help draw the baby down into your pelvis (thanks to gravity and the swaying of your hips). The pressure of the baby on your pelvis may then prime your cervix for labor — or may help labor progress if you've already felt some contractions. And if walking doesn't do the trick, it'll at least get you in shape for D-day (aka delivery day). Just don't walk too much and tire yourself out before the big day. You'll need all the energy you can muster to push out that baby of yours!

Take care of your unborn baby.

The sole purpose of these blogs is to provide information about the tradition of ayurveda. This information is not intended for use in the diagnosis, prevention or cure of any disease. If you have any serious, acute or chronic health concern, please consult a trained doctor/health professional who can fully assess your needs and address them effectively. If you are seeking the medical advice of a trained Ayurvedic expert, call us or e mail.

Dr Unnati Chavda
(Promoting pregnancy wellness)

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