Pregnancy: How to prepare?
When preparing our body to support a new life, we must think about:
* mother's health, so that she does not become deficient during and after childbirth
* the health of the baby who will inherit the balance of nutrients as well as toxins present in the mother's body.
Here are some dietary, lifestyle, and environmental keys to supporting the radiant health of you and your baby!
Dietary recommendations
GRAS: for brain health and immune system
High in saturated fat
* for VEGANS: coconut oil, cocoa butter, non-hydrogenated palm oil.
* for OMNIVORES: butter (ideally from grass-fed cows), ghee, and coconut oil (for its antibacterial properties)
Rich in polyunsaturated fat
* VEGANS: chia seeds, freshly ground flax seeds, sacha inchi seeds, hemp seeds
* OMNIVORES: cod liver oil, sardines, *salmon (avoid or consume only once/month due to the risk of mercury toxicity)
Rich in protein fat
* VEGANS: avocado, olives
* OMNIVORES: unpasteurized cheese, eggs**
** from free-range hens
PROTEIN : for muscle and cellular development
NB: VEGANS should take vitamin B12 supplements.
* VEGANS: legumes, pseudograins (amaranth, quinoa, millet, buckwheat)
* OMNIVORES: lamb*, chicken*, bison*, poultry*, sardines
** Hormone-free, antibiotic-free, free-range
WHOLE GRAINS and SPROUTED (if possible)
* Wheat, spelt, kamut, barley, semolina, bulgur (if tolerated)
* Non-GMO corn, wild and brown rice
* Teff, sorghum
Nuts are not mandatory but are still a great source of nutrition, especially for vegans :)
For soy : OK tempeh, miso, natto, edamame, even organic, non-GMO soft tofu.
LIGHTLY COOKED VEGETABLES* : antioxidants, fiber, minerals and vitamins
* Cooked vegetables are easier to digest and their minerals are more bioavailable, especially when you add a little oil/fat while eating. Raw vegetables provide abundant enzymes and should therefore be consumed daily.
* 1-2 cruciferous vegetables each day (cabbage, Brussels sprouts, broccoli, cauliflower)
* 1-2 roots every day (sweet potato, Jerusalem artichoke, red potato, beetroot)
* 1-2 green leafy vegetables each day (kale, Swiss chard, arugula, mesclun, dandelion greens)
FRUITS: antioxidants and vitamins
* Small fruits
* Fruits of the tree
* Minimize tropical fruits (danger of insects, mold)
BROWN ALGAE: minerals and heavy metal detox
* Kombu, kelp, wakame
* **Minimize other seaweeds for heavy metal risk (Organic nori is permitted as its cultivation is done in baths separate from the ocean)
LACTO-FERMENTED FOODS: Immune and Digestive Health
* VEGANS: Sauerkraut, pickles, kimchi, miso, water kefir (kombucha may upset the intestinal flora, so consume if tolerated)
* OMNIVORES: milk kefir, yogurt (always from organic sources)
NB: Consume between 1/2C – 2C/day of foods rich in probiotics.
NUTRITIONAL BROTHS: cellular health
* VEGANS: kombu broths
* OMNIVORES: bone broth
HERBAL TEAS :
a good herbal tea for the morning, to replace coffee/tea:
- nettle (nutritious, energizing)
- peppermint (anti-nausea, adaptogen: anti-stress)
The evening?
- holy basil (mental calm)
- oats from dairy (rich in calcium, nervous system support)
also:
* lemon balm
* ginger
* linden blossom
* rosehip
SEA SALT – cellular and tissue health.
- Himalayan salt, Celtic
- Fleur de sel
FILTERED WATER
* Double carbon, KDF/GAC or ceramic filter
* Spring water
SUPERFOODS
* Maca: hormonal balance
* Goji berries: antioxidants
* Chlorophyll: Red blood cell health. There are no contraindications for liquid chlorophyll during pregnancy. In fact, the calcium, iron, and other minerals will support your baby.
* Spirulina/Chlorella: proteins, antioxidants, essential fatty acids
* Aloe Vera: digestive and joint health
* Bee pollen and royal jelly are also excellent as they are nutrition for baby bees as well as the queen.
TO AVOID
* Tap water
* Fluoride
* Non-organic vegetables and fruits
* Pasteurized dairy products** (pasteurized milk, cheese)
Instead, favor goat and sheep dairy products, which resemble human milk more than cow's milk products.
**If your cheese comes from an organic and ethical source, it should not be a source of harmful bacteria. However, always check with your doctor before consuming unpasteurized products.
* Cassava - too high in cyanide
* Conventional breakfast cereals
* Fish and seafood (especially: farmed fish, tuna, merlin: wild salmon MAX 1x/month): risk of heavy metal toxicity
* White sugar, refined grains, agave syrup (high in fructose, even more than corn syrup!)
* Conventional peanuts (risk of mold)
*Commercial canola, soybean and vegetable oils
* Unfermented soybeans (soy milk and hard tofu are difficult to digest and inflammatory)
* Coffee, tea
* Microwave
* Frozen meals
* Rooibos herbal tea (too high in nickel)
* HERBAL TEAS: chamomile, black and blue cohosh, ginseng, hops, juniper, goldenseal, angelica, burdock, yarrow, castor oil, sage, blue verbena, licorice, artichoke,
Lifestyle recommendations
EXERCISE
* Light stretching
* Walk
* Pilates
* Light weight training
* *** Do not try to gain strength, endurance etc. Work to maintain your current condition.
BREATHING
* Alternate nostril breathing
* Fire Breathing
* Kegel exercises
SLEEP
* 8-10 hours every evening
* 1-2 naps per day or as needed
MASSAGE
* Foot massage with unroasted sesame oil or almonds every evening
* Have your body massaged by someone trained to treat pregnant women
Environmental recommendations
CLEANING AND BEAUTY PRODUCTS
* Completely natural and biodegradable
* Natural makeup
AIR QUALITY
* Put plants in your apartment/house and at work
* Peace lilies are wonderful for cleaning the air!
* Try to get out of the city every month to breathe the fresh air
Nausea remedies :
* Peppermint essential oil: rub in hand and inhale deeply or apply to temples and forehead
* Ginger and/or lemon herbal tea
* Suck on a lime or lemon
* Sauerkraut juice, pickles
* Light stretching
Leave a comment