- Sunbath for 15-30 minutes, with minimum clothes, not through glass
panes. Vitamin D helps in fetal growth, all organs, specially brain
development. Vitamin D prevents diseases during pregnancy & promotes
normal delivery - Spinach, almost every day, as folic acid in spinach helps in the development
of the fetal nervous system. All other green vegetables are needed, as they
give iron & fiber. - All fruits (except papaya), all vegetables (except bathua), sprouted beans
(called amrut anna), - Avoid low fiber diet (maida, hotel food)
- Calcium requirements increased – milk, whole udad, soaked ground nuts,
nachani. - Omega 3 fatty acids – flax seeds 1 spoon per day.
- High iron requirement – raisins big & small, dates with ghee, beet root,
pomegranate, iron utensils, wheat grass water from 4 th month of
pregnancy. - Ghee, oil (change source) optimum.
- Parboiled rice or raw rice. Fermented rice (idli)
- Avoid “garam taseer ka khana”
- Water intake- 1 glass 1 hourly.
- Pranayama in its simplest form. Inspiration: expiration ratio = 1:2, 1:3.
Oxygen requirement is more during pregnancy. - Regular work, morning – evening walk for good bowel evacuation.
Yogasan exercises to improve muscles tone, hormonal balance. - Seeds for hormones production – pumpkin seeds, sunflower seeds,
khuskus, groundnuts. - Minimize stress by meditation, writing emotions on paper and tearing it,
psychological councelling. - Read good books, see good pictures, think positively as emotions have a tremendous effect on the human body.
Important things in pregnancy
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