Pregnancy Made Confortable With Yoga & Dietetics E-Book

Nishtha Saraswat

• Herausgeber: V&S Publishers
• Kategorie: Ratgeber
• Sprache: Englisch
• Veröffentlichungsjahr: 2018

Seitenzahl: 213

Beschreibung

Yogic exercises & nutrition to make motherhood easy

Leseprobe

PREGNANCY

Made Comfortable

with Yoga and Dietetics

A complete reference book covering all stagesfrom pre-pregnancy to post-pregnancy

Nishtha Saraswat

Published by:

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© Copyright: ISBN 978-935-05728-9-4

DISCLAIMER

While every attempt has been made to provide accurate and timely information in this book, neither the author nor the publisher assumes any responsibility for errors, unintended omissions or commissions detected therein. The author and publisher make no representation or warranty with respect to the comprehensiveness or completeness of the contents provided.

All matters included have been simplified under professional guidance for general information only without any warranty for applicability on an individual. Any mention of an organization or a website in the book by way of citation or as a source of additional information doesn't imply the endorsement of the content either by the author or the publisher. It is possible that websites cited may have changed or removed between the time of editing and publishing the book.

Results from using the expert opinion in this book will be totally dependent on individual circumstances and factors beyond the control of the author and the publisher.

It makes sense to elicit advice from well informed sources before implementing the ideas given in the book. The reader assumes full responsibility for the consequences arising out from reading this book. For proper guidance, it is advisable to read the book under the watchful eyes of parents/guardian. The purchaser of this book assumes all responsibility for the use of given materials and information. The copyright of the entire content of this book rests with the author/publisher. Any infringement/ transmission of the cover design, text or illustrations, in any form, by any means, by any entity will invite legal action and be responsible for consequences thereon.

 

DEDICATED TO

My mother Isht Sharma

&

My father, Guru and inspiration

‘Padma Shrï Bharat Bhushan

who have dedicated their lives to the

benefit of mankind

Acknowledgements

While writing this book I realised that we cannot accomplish anything alone in this world. Having the idea of the content, the willingness to trudge along the path and putting in all you have is only half the job done. The other half is accomplished when you get the requisite ingredients in the form of encouragement, love and empathy from the ones who love you and who care for you. I would like to thank my husband Neeraj Saraswat, who helped me in giving a definite shape to my thoughts, for his guidance, encouragement, patience (when I worked for hours continuously on this project), and the confidence he showed in me. Otherwise, it was difficult to accomplish this project for a working housewife.

My sincere thanks to my beloved sister Pratishtha Sharma (Yoga Consultant ‘Amatra’ Spa, Hotel Ashoka, New Delhi) and demonstrators-cum-friends Dr Jitendra Saini (M.Sc, P.D. Yoga) who is a yoga teacher at Indian High Commission, Mauritius and Mrs. Seema Sharma, for giving their precious time for the photo sessions.

My special thanks to Mr. R.A. Gupta, M.D. Pustak Mahal and his editorial team, especially Mr. S.K. Roy, who appreciated my thought process, showed confidence in my writing and guided me well all along.

And last but certainly not the least, my sincere gratitude to all my family members who stood by me and encouraged me all through the writing of this book.

Contents

Preface

Foreword

Section 1: Pregnancy, Yoga and Dietetics

Yoga

Benefits of Yoga during Pregnancy

Benefits of Yoga during Child Delivery

Benefits of Yoga Post-pregnancy

Dietetics

Yoga and Dietetics in Pregnancy

Section 2: Pre-Pregnancy

Making up Your Mind

Getting Ready

Getting Ready Mentally

Getting Ready Emotionally

Getting Ready Physically

Yoga before pregnancy

Getting Started

Nutrition before Pregnancy

Section 3: Infertility and Inability to Conceive

Weight Related Problems

Obesity or Overweight

Underweight

Stress

Menstrual Disorder

Low Sperm Count (Males)

Late Planning of Pregnancy

Retroverted Uterus

Polycystic Ovaries

Section 4: Infertility and Inability to Conceive

Ovulation

Conception

The Cell Division

Reaching the Womb

Implantation

Changes in the Body

Increase in the Basic Metabolic Rate (BMR)

Gastrointestinal Changes

Hormonal Changes

Changes in the Body Fluid

Altered Renal Functions

Developmental Stages of Pregnancy

Section 5: The First Trimester

Development of Embryo during First Trimester

Foetal Development in the First Month

Foetal Development in the Second Month

Foetal Development in the Third Month

Ideal Weight Gain in First Trimester

Common Problems during First Trimester

Morning Sickness

Anaemia

Frequent Urination

Yoga

Regular Yogic Workouts during First Trimester

Dietetics

Regular Diet during First Trimester

Precautions to be taken during first trimester

Section 6: The Second Trimester

Foetal Development in Second Trimester

Foetal Development by the End of Fourth Month

Foetal Development by the End of Fifth Month

Foetal Development by the End of Sixth Month

Weight Gain in Second Trimester

Common Complications during Second Trimester

Heartburn or Gastric troubles

Hypertension

Constipation

Leg Cramps

Abdominal Pain

Yoga

Regular Yogic Workouts during Second Trimester

Dietetics

Diet Therapy during Second Trimester

Precautions to be taken during Second Trimester

Section 7: Infertility and Inability to Conceive

Foetal Development in Third Trimester

Foetal Development by the End of Seventh Month

Foetal Development by the end of Eighth Month

Foetal Development by the end of Ninth Month

Weight Gain during Third Trimester

Position of the Foetus

Preparation for the Labour

Types of Birth

Common Complications during Third Trimester

Backache

Oedema (Swelling in legs, feet and hands) Stress Incontinence

Vaginal discharge

Insomnia

Yoga

Regular Yogic Workouts during Third Trimester

Dietetics

Specific Dietary Requirements during Third Trimester

Precautions to be taken during Third Trimester

Yogic Techniques for Normal delivery

Yoga and the Childbirth Process

Dilation or Opening-Up

Expulsion

Delivery

Section 8: Post-Pregnancy

The Lying-in Period

Getting Adjusted to New Changes

Common Problems Post-pregnancy

Piles

Excessive Bleeding

Stretch Marks

Lack of Sleep

Pigmentation or Chloasma

Yoga

Regular Yogic Workouts Post-pregnancy

Lactation

Yoga Therapy

Diet during Lactation

Appendix

Recommended Dietary Allowances

Preface

There are few happier moments in a woman’s life than successfully giving birth to a kicking and healthy baby Attaining motherhood transforms a woman forever and extracts out a persona lying dormant for years deep within her. Preparing for pregnancy and living through those fantastic nine months, moment by moment, is an experience that a woman can never forget in her lifetime.

Pregnancy, the stage of conceiving another life within, leading to the birth of the baby can be broadly classified into three periods — pre, during and post pregnancy. Each period has its own significance, characteristics and complications. Various phases during pregnancy bring about a lot of changes in a woman’s life at all levels, physical, mental, emotional and social.

This book is an effort in the direction of understanding the process of pregnancy from all possible dimensions and providing an insight to the reader or should I say the user, which should help her in making the whole process of pregnancy more enjoyable and problem-free. The means to an easy, enjoyable and problem-free pregnancy has been provided through an amalgamation of the regular practice of the ancient Indian science of yoga and the modern yet relevant subject of ‘Dietetics’. I can say this as I have been practising yoga since a tender age of three years under the guidance of my father, Yoga Guru ‘Padma Shri’ Bharat Bhushan and have seen innumerable cases of pregnant women who have been benefited from the application of various modules of yoga and correct diet.

Readers can use this book as a reference during various stages of pregnancy and can find solutions to most of the problems that occur at all those stages. Amazingly, most of the problems associated with pregnancy can be cured with simple application of ‘Yoga and Diet’. A proactive and regular application of the suggested yogic techniques and correct diet plan will help them enjoy their pregnancy in a wholesome manner. Pictures, illustrations and charts have been used in the book extensively to make it user-friendly practical and easy to understand.

The contents of the book are an outcome of my personal experience in the field of yoga as a demonstrator in my earlier years with my father and as an exponent and consultant later. Being a student and then a professor of the extremely relevant subject of Health and Nutrition has given me direction and courage to combine the benefits of Yoga and dietetics and present them to the reader for best usage. The contents have been further substantiated and augmented with information from various textbooks, journals and articles published in India and abroad in various media.

The effort has been to keep the book as simple and usable as possible. The best way to use the book is to live with it during all phases of pregnancy, even though various sections of the book are complete unto themselves. Even those who are planning for their pregnancy can benefit as the book begins with pre-pregnancy stage.

— Nishtha Saraswat

Foreword

It is indeed a pleasant experience to write about this book by Nishtha Saraswat whom I witnessed from early childhood performing yoga on national and international platforms and growing into a well-shaped Yog-Sadhika. She earned depth of yoga in sanskaras inherited from her father, world renowned Yoga Guru Shri Bharat Bhushan, the founder of Mokshayatan International Yogashram at Saharanpur and first ever ‘Padma Shri’ awardee by the President of India for his excellence and contribution to enrich the great Indian heritage of science of yoga. Nishtha succeeded in giving a scientific vision and reason to yoga during her studies of M.Sc. and she could see and suggest the practice of yoga suiting to particular requirements of the individuals.

Under modern lifestyle of comforts, maternity is growing tough and complicated day by day as women in modern society leave all exercises and even normal physical activities as soon as pregnancy is confirmed. Even newly wedded women are bound to face the consequences of such comforts in the form of frequent complications and caesarean deliveries. As a result, they lose right of healthy life just after one or two deliveries and pregnancy becomes a threat to their life instead of joy of motherhood. Scientific observations now claim that exercises even during pregnancy do not disturb the motherhood but on the contrary help enjoying joy of health, easy pregnancy and balanced growth of baby in the womb followed by comfortable delivery. Readers will learn from this book that yoga is not merely a set of physical exercises but a lifestyle to heal and highlight the spirits of women even under challenging circumstances and the best way to help the baby grow physically mentally, emotionally and even spiritually. Pregnancy is the time when a baby taking shape in the womb is directly governed by the physical, mental and emotional state of the mother. Indian rishis noticed the significance of this special period and made it a part of Sanskar Vidhi to guide us for pre, during and post-pregnancy preparations to grow a holy being who is going to descend on this earth in the form of a baby.

I have gone through the book and I feel that this book will fulfil the requirement not only of a pregnant lady under special circumstances but of newly shaping baby and the society at large. The author seems to have observed the gradual changes in women and the baby during pregnancy and has suggested special yoga programme most favourable to enjoy pregnancy with dos and don’ts and the diet discipline to bring perfect results of yoga practice during this period. I feel that this book will prove to be the best friend to a woman to help her during pregnancy and will become the need of every family as motherhood is the foundation stone of the family. My best wishes to this noble effort of the author and the publisher.

Vasant Panchmi. Vikram Samvat 2063

Dated: January 23, 2007

Ishwar BhardwajProfessor & HeadDepartment of Human Consciousness & Yogic SciencesGurukul Kangri Vishwavidyalaya, Haridwar

SECTION 1

Pregnancy, Yoga and Dietetics

The word ‘Pregnancy’ brings with itself a variety of emotions. On one hand, it means devoting the conjugal life towards divine process of ‘Srijan’ or creation, expectations of a new life descending on earth, unbridled joy, happiness, excitement and expansion. On the other hand, it also means the beginning of a long wait, anxiety, pain and labour. Whatever it may mean to different people, a common aspect of pregnancy is a couple’s involvement in creation with a series of possible complications associated with it. Though being pregnant and ultimately being able to give birth to a life is a wonderful, enriching and fulfilling experience and a pride for a woman, but it can also be a difficult and even harrowing experience with lasting impact on both the mother and the child. This, therefore, becomes extremely important that pregnancy be handled in such a manner that not only the outcome but the process of pregnancy itself becomes easy, enjoyable and pleasant. What to say of mother, even the baby in the womb should not pass through any unpleasant experience of screaming with fear or blowing with rage as it will always result in an unbalanced development of the baby.

The question arises as to why should pregnancy be treated any differently from the normal period in one’s life? The answer to this lies behind the simple fact that pregnancy is different from other phases in one’s life as it involves carrying two lives in one body, which never happens during any other phase of life. And the new life which is carried totally depends on the carrier for everything it needs for its further existence till it comes out into the world to be identified as independent entity. Giving birth to a healthy baby is so important a task that Indian rishis prescribed special Sanskars as Garbhadhan Sanskar, Punsavan Sanskar and Jaatkarm Sanskar to give proper guidelines to the couple to perform their duty towards humanity in a perfect way and develop the child properly. In other words, all phases involved in pregnancy must be given due attention and care.

The various phases involved in pregnancy are:

Pre-pregnancy, where one gets physically, mentally and emotionally ready to sow the seed of life

Conception or beginning of pregnancy, wherein the fertilisation happens and the seed of life is sown

First trimester or the first three months of the pregnancy, during which the life inside the mother takes shape

Second trimester or the next three months of the development of life inside the mother’s womb

Third trimester or the last three months of pregnancy, which culminate in the delivery and birth of the baby

The critical post-pregnancy period, which is as important as the pregnancy itself

Every phase during pregnancy has its own significance in terms of the impact that it has on the lives of the mother and the child. Any one phase not handled well can have long term repercussions and can be detrimental in various ways for the mother and the newly born. Each phase should thus be first understood thoroughly for its significance and should be treated accordingly in order to make pregnancy enjoyable and a truly memorable experience.

What we need to know first about pregnancy and its various stages is the type and nature of the complications involved. Then we should also know how we can overcome those complications and can even avoid them. The dos and don’ts to be observed must be clear in our minds and the solution to most common problems at hand.

So, what is it that one can actually do to look forward to making pregnancy an enjoyable, pleasant and a memorable experience? Where can one find the answers to the most common problems and complications that occur during pregnancy? Is there something that is easy to understand and apply during those crucial nine months to make pregnancy problem-free? Is there something that can be cent percent effective with no side-effects? What should an expectant and expecting mother look up to during that period?

The answer to these important and relevant questions lies within the realms of the two of the most relevant social subjects of modern times, the ancient Indian scientific art of ‘Yoga’ and the most significant arm of the subject of Health and Nutrition Sciences ‘Dietetics’.

Yoga

Yoga has become one of the most spoken and commonly heard word in the recent times. The word yoga’ is derived from the Sanskrit meaning of the word, which means ‘to join’ and can be understood as meaning ‘Unity’ or ‘Oneness’. Yoga is not, as many would believe, an ancient art that has mythological heritage, nor is it, as the popular belief goes, only about ‘Asanas’ and ‘Pranayamas’. Yoga, in its true essence, is the science of living in the right manner. It ensures ‘the right living’ during all stages of life viz. ‘Infancy’, ‘Childhood’, Adolescence’, Adulthood’, ‘Middle Age’ and even ‘Ripe Old Age’. It encompasses all aspects of the personality — ‘Physical’, ‘Mental’, ‘Vital’, ‘Emotional’, ‘Psychic’ and ‘Spiritual’. This is achieved through various forms of yoga.

Yoga creates an environment of dynamic peacefulness and harmony within. On a physical level, it strengthens and tones various parts of the body and improves flexibility, stamina and mobility. Biologically it does a balancing act on different systems of the body, helps increase vitality, strengthens immunity, detoxifies the body and improves all biological processes and brain functioning. Mentally it increases sensory awareness, improves concentration levels, clears the thought process and relaxes the mind, focuses attention and frees the spirit. And most importantly, it keeps away negativity on all three levels.

The eight forms of a comprehensive yogic system (Ashtanga Yoga) according to Sage Patanjali include:

Yama — moral duties such as Ahimsa (non-violence), Satya (truth), Brahmacharya (celibacy), Aparigraha (self-restraint)

Niyama — self-observances such as purification of inner self through discipline, Shoucha (inner cleansing), Santosha (contentment), Swadhyay (self-introspection), Ishwar Pranidhan (devotion to Almighty)

Asana — physical yogic exercises

Pranayama — breathing techniques

Pratyahara — dissociation of self-consciousness from outer world

Dharana — concentration on a particular subject

Dhyana — meditation

Samadhi — identification with pure consciousness, self-actualisation

Self-actualisation or identification with the pure consciousness is the pinnacle of achievement and ultimate aim of being a yogi (one who observes and practises all aspects of yoga in daily life).

What makes yoga so powerful a medium is the fact that it takes the holistic route of unification and harmony Yoga provides individuals with their own way to connecting with their true selves. Such is the flexibility and adaptability of yoga that it transcends all barriers of place, religion, faith, caste, and creed and establishes connection with everyone who wants to embrace it for well-being.

The science of yoga can be safely and effectively applied during all stages of life for enlightened and problem-free living and pregnancy is no exception to this. Yoga, if practised regularly under restraint and guidance, is known to have an immensely positive impact during all phases of pregnancy. The process of pregnancy will never be the same again if yogic techniques are applied and practised correctly. The entire experience of pregnancy will then be as pleasant as the outcome itself.

The most significant advantage of making yoga a daily ingredient of one’s life during pregnancy is that if followed correctly there are only positive effects that are seen. Unlike any other mode of modern treatment or medication, there are no harmful side-effects of practising yoga in the right manner.

Benefits of Yoga during Pregnancy

Yoga minimises the discomforts and complications faced during different stages of pregnancy. Yoga improves the circulation of blood, which really helps in dealing with different functional changes occurring in the body.

Yoga stretches the body, and therefore makes it flexible to deal with the increasing weight. It also helps in maintaining the balance between body weight and body mass index.

Yoga uses breathing exercises called pranayama to calm the body and the mind by proper functioning of endocrine system of the body.

Benefits of Yoga during Child Delivery

Yoga ensures a comfortable and easy delivery. With regular practice of yoga throughout the pregnancy the body parts which play an active role during the process of delivery become flexible, toned and strong. Many women who practise yoga regularly have found delivery to be much easier.

Yoga stretches all ligaments throughout the pelvic, hip, and leg area, resulting in easier positioning and pushing during labour.

In the birth process, breathing plays an important role and is an important part of a successful delivery. Regular practice of pranayama keeps the pregnant ladies more in-synch with their breath, which prepares them well for power-breathing in different stages of labour pains.

Benefits of Yoga post-Pregnancy

Yoga plays an important role in getting you back in shape post-delivery both externally and internally. It massages the internal organs gently which have gone through a lot of stress in past nine months and re-tones them. Yoga helps in overcoming post-pregnancy discomforts and problems such as stretch marks, piles, excessive bleeding, loss of bladder control, insomnia etc.

Yoga stretches and strengthens the body in all directions and areas. This helps to get the whole body back in shape quickly after pregnancy and delivery.

Dietetics

A branch of the vast yet recent subject of health and nutrition sciences, dietetics deals with the study of diets in health and disease. The relevance of nutrition in one’s diet cannot be overemphasised as it is extremely important to receive continuous and optimum nutrition to remain healthy.

Dietetics in today’s context assumes importance owing to the fact that a large number of newer food products, convenience and fast foods, fad diet foods etc are being introduced every day. The changing lifestyles and fast pace of life today leaves little time with individuals to be able to assess their nutritive and dietary needs and requirements. It becomes even more significant to introduce dietetics as a part of daily life as there is a need to be sensitive about nutrition, health, hygiene and sanitation aspects of the food. More so when most of the available food products are made to suit the palate rather than keep the above mentioned aspects of nutrition in mind.

The use of diets in treatment and prevention of diseases and maintenance of health is referred to as Diet Therapy, Therapeutic nutrition or Dietotherapy. Diet therapy is generally used as a supplement to medical or surgical treatment. However, it will not be an exaggeration to state that in certain cases diet itself becomes the most important aspect in a patient’s treatment. The immediate examples that come to mind are that of the treatment of diabetes mellitus, obesity, gastro-intestinal ailments etc.

Dietetics and diet therapy play an even greater role during various stages of pregnancy. The nutritional requirements undergo a great deal of change during various phases of pregnancy due to the additional burden of nourishing the foetus, which depends totally on the primary diet of the carrying woman for all its nutritional requirements.

A lot of problems and complications that occur during different phases of pregnancy can be prevented, treated or reduced with application of diet therapy. It is thus essential to include the recommended diet and dietary allowances to the women during pregnancy irrespective of their age, class, creed, education, occupation, socio-economic status and social or political placement.

Yoga and Dietetics in Pregnancy

When yoga as well as dietetics alone can do wonders in keeping an individual healthy and free from diseases, one cannot help but imagine the kind of impact that the combination of the two can make.

Yoga and dietetics are two of the most potent subjects that must be brought to the fore for the overall benefit of humanity. Both the disciplines actually complement each other and the benefits can become manifold if the synergy of yoga and dietetics is utilised in the correct manner.

Yoga is said to be incomplete without observing strict discipline in one’s diet. Yoga advocates Satvik or simple and minimal diet that is largely vegetarian and full of nutrients, required specifically during any stage of life or while treating any abnormality. Out of the three ways of food intake, direct from sunlight (as in plants), from plants (as in herbivorous animals and vegetarian human beings) and from animals which eat plants (as in carnivores and non-vegetarian human beings), yoga considers fulfilling food requirements through consumption of plants and their products as the best. In the same manner, any diet can be doubly effective if yogic discipline is inculcated in one’s daily routine.

This, therefore, is of prime importance that yoga and dietetics be combined and their synergistic benefits be used to treat most of the problems associated with pregnancy. The application of yoga and dietetics becomes important during pregnancy since the primary requirement during various phases of pregnancy include keeping the mother physically, mentally and emotionally fit and healthy able to endure the hardships of pregnancy. And at the same time, the nutritional requirements of both the mother-to-be and the foetus are to be met in order to maintain the woman’s health and to encourage healthy development of the foetus.

Yoga and dietetics can be safely applied and embraced during pregnancy as neither has negative side-effects and still can be used to sort out most of the common problems associated with pregnancy without medication or surgery.