Ayurveda in the first trimester. Ayurveda and yoga are inseparable. This is not surprising, as both systems have their roots in the Vedas (scriptures of ancient Indian culture). Yoga and Ayurveda complement each other perfectly and should, therefore, be used together. Ayurveda provides guidance for proper nutrition, a healthy daily routine and also notes on the importance of being happy during pregnancy. More about Yoga in the first trimester you can read here.
Eat properly - Ayurveda in the first trimester
The foundation of Ayurveda is the constitutional theory, which distinguishes between three different body types (Doshas). Find out which dosha you are. In pregnancy, you should take special care to ensure that your dosha is balanced. This is achieved above all with the proper diet. If you are unsure which type of constitution you are, you can seek help from an Ayurvedic doctor or consultant.
In addition, you should pay attention to the following tips:
- Eat sattvic food. This promotes lightness, clarity, and purity. Sattvic food is fresh fruits and vegetables, boiled (no raw food), dairy (except hard cheese), nuts, legumes, whole grains, and honey.
- Avoid finished products, warmed up, frozen food, genetically modified food as well as meat, eggs, and fish.
- You were no vegetarian before pregnancy and would like to start now? Then it is advisable to seek help. You can get all the necessary nutrients through a vegetarian diet, but you have to make sure that you eat the right things. Simply switching to pasta with tomato sauce and baked cheeses with cranberries is not a HEALTHY vegetarian diet!
- You should eat at least one of the following vegetables every day: leafy greens, cabbage, broccoli, pumpkin, sweet potato, carrots. A wide range of vitamins is covered by these vegetables.
- Eat what you want. Now is not the time to be on a strict diet. Follow your baby's desires and your desires as long as it's not harmful. If you do not listen to your desire, it could increase your Vata (air and space element). This could lead to constipation, hyperactivity, and restlessness.
- Avoid or reduce caffeine. This substance works like adrenaline on your body and puts your entire organism under stress. Caffeine is found in coffee, green tea, black tea, white tea, energy drinks, and Coca-Cola.
- Eat in a quiet atmosphere. We absorb the energy around us, especially while eating. Therefore, make sure that you have enough time for a peaceful meal. You should also feel good after the meal and not be stuffed or bloated.
- Eat all 6 flavors, especially sweet, sour and salty. The 6 flavors and associated foods are sweet (ripe fruits, honey), sour (lemon, tomatoes), salty (rock salt, sea salt), bitter (turmeric, rhubarb), astringent (spinach, lentils) and hot (black pepper).
- Eat foods that form Ojas (energetic building material). You create a new living being inside you. For that, you need enough building material. All sattvic foods form ojas, but especially ghee and milk. Ayurveda recommends expectant mothers to drink a glass of warm milk with a teaspoon of clarified butter daily.
- Avoid tamasic food. This food form Ama (slags) instead of Ojas (energetic building material). Tamasic food is meat, eggs, alcohol, hard cheese, mushrooms, garlic, peanuts, hot spices like chili and fermented food.
Natural daily routine - Ayurveda in the first trimester
A daily routine and a natural rhythm give you and your baby stability, support and structure. Especially during pregnancy, it is essential that you feel safe and secure. Regulated mealtimes, sufficient sleep and many rest periods support this magical process of creating. Create your own little rituals: a breakfast ritual, a massage ritual, a bedtime ritual...
Abhyanga - full body oil massage - Ayurveda in the first trimester
To boost your self-esteem, body awareness and the flexibility of your tissue, you should do a full-body oil massage daily. Maybe your partner wants to help; otherwise, it is no problem at all to massage yourself. Your baby will feel the gentle touch as well.
Instructions for a full-body self-massage
Put some oil in your palm and worm it up. Start with your head. Massage your scalp in a circular motion. Close your eyes and enjoy the sensation. Then stroke your face, from the bottom up against gravity. Also gently rub your ears (many nerves connected from here to the whole body). Now come to your neck and don’t miss a spot.
Then you turn to your arms and hands. Massage in circular motions over the joints (elbows, wrists, shoulders) and in long up-and-down movements over the long bones. Massage each finger from the root to the fingertip in a pulling motion.
Now you massage your upper body very gently. Large circular movements around the breasts, abdomen and lower abdomen. When you massage your belly, send loving thoughts to your little miracle. Also, massage your back as best you can.
Finally, you massage your legs and feet in the same way as your arms. Circling movements on the joints and long up-and-down movements on the long bones. Give some extra time to your feet. This activates all your internal organs. In the end, you pull on each toe.
If you have time, you can keep the oil on your body for a while. If you want to take a shower after the massage, use only a very mild soap so that you do not completely wash off the protective layer of fat.
The massage oil should be chosen according to your Dosha. For Vata is sesame, almond or walnut oil. Pitta should grab coconut oil, olive or avocado oil. For Kapha, especially mustard seed, sunflower or safflower oil is good.
Aromatherapy - Ayurveda in the first trimester
Aromatherapy uses plants and herbs in their essences. You can put the aroma oil on your clothes, light a scented lamp or put some drops in your bath water. Here are some good flavors for pregnancy and the effects: tangerine (soothing), chamomile (digestive), geranium (mood-lightening), ginger (nausea), ylang-ylang (activating), lavender (calming), patchouli (grounding), Neroli (refreshing) and vanilla (sleep-inducing).
Note: Not every plant is suitable for pregnant women! Avoid basil, cinnamon, clove, peppermint, and thyme.
Satisfaction and happiness in pregnancy
Your own satisfaction and balance in pregnancy is by far the most important factor for a healthy and happy child. Your personal condition affects the physical, mental and emotional well-being of a little miracle more than anything else. In this special time, you should surround yourself with positive and joyful people, who will give you a sense of security. Avoid horror movies and watch love movies or at least funny movies. Your book selection also affects the fetus. Listen to uplifting and relaxing music. Studies even show that music promotes the intelligence of your baby. In Ayurveda, this is called 'Garbh Sanskar', which translates into 'education in the womb'. Above all, the sound of the Veena (Indian stringed instrument), the flute and mantras from the Samaveda promote the health of mother and baby.
I wish you a wonderful start in your pregnancy. You are now undergoing a truly magical transformation, for yourself, your relationship, and your child.
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