En introduktion till ayurveda för graviditet och förlossning

00:00:00 Can you create or influence the foundation of a baby's long-term health even before its conception? The short answer is yes. Both modern science and Ayurveda agree upon this statement. In modern science it's called early nutrition programming or metabolic programming. It basically means that by taking care of the right diet, by the right nutrient intake, the exercises, the lifestyle that we maintain in the preconception stage, we can take care of the baby's long-term health in the we maintain in the preconception stage, we can take care of the baby's long-term health in the future and avoid certain diseases to occur. For example, diabetes, high blood pressure and obesity. Ayurveda takes it even a step further. It just doesn't only focus on the nutrition part,

00:00:43 but also the lifestyle practices, the mind-body practices. And by taking care of these measures, we can not only take care of the physical health of the baby but also the spiritual, mental and emotional health. My name is Suzanne, I'm a certified Ayurvedic practitioner, full-spectrum doula, fertility coach and childbirth educator. practitioner, full-spectrum doula, fertility coach and childbirth educator. In my practice I incorporate holistic modalities like Ayurveda but also somatic work, breath work which is also part of Ayurveda and I combine them with more than modern tools of modern life, for example science and evidence-based

00:01:17 information to support my clients in the best way as possible. I became an Ayurvedic practitioner because of my own health journey. I was diagnosed with an autoimmune disease 11 years ago. It's called ulcerative colitis and this kind autoimmune disease 11 years ago. It's called ulcerative colitis and this kind of sparked the interest to explore holistic healing modalities. Ayurveda was one of them and it gave me the right tools, framework and understanding of how my body works and how my body interacts with the world around me, with the foods I consume, even with the information that I digest, and the daily routines and the lifestyle practice that I maintain in order to prevent diseases from happening.

00:01:57 Originally, I'm from the Netherlands, so in my doula and Ayurveda practice, I'm incorporating basically the main school of thought of the Dutch maternal care system, which is more holistic, so to say. Originally, I'm from the Netherlands, so in my doula and Ayurveda practice, I'm incorporating basically the main school of thought of the Dutch maternal care system, which is more holistic, so to say. The main school of thought is that we believe in the physiologic birth. Physiologic birth means that we allow the body to unfold and to use its innate power to give birth to new life, instead of seeing it as a medical event. Why I like to combine Ayurveda with the modern tools that we have is that Ayurveda gives great practices, protocols and detailed descriptions that we have is that Ayurveda gives great practices, protocols and detailed descriptions of how we should live our lives basically from the moment we wake up till the moment we go to bed.

00:02:40 In order to prepare our bodies to conceive we need to reach this excellent state of being, excellent state of health. And we can achieve that by incorporating for example Dhinacharya. Dhinacharya means Dhinah is daily routine, Charya is knowledge. By incorporating these protocols Dhinacharya means Dhinah is daily routine, Charya is knowledge. By incorporating these protocols on a day-to-day basis, we basically build up our stamina, we build up our tissues, because as a mother especially, going into pregnancy, we need to make sure that we have the right nutrient intakes, the right digestion, because the digestion is related to the absorption of nutrients. For example, it has been shown that a deficiency of iron can make pregnancy more difficult, as you

00:03:24 understand that the blood levels will increase by 50% throughout the whole pregnancy journey, So when we are preparing for the actual conception, we need to make sure that our absorption levels are amazing. We do this by balancing the doshas. There are three main doshas in Ayurveda, vata, pitta and kapha. They are ruling the elements in our bodies, but also in our environment and the foods that we eat, the exercises that we do and the practices that we do on a daily basis. So by balancing all these facets or aspects of our life, we can create this equilibrium in both mind, body and spirit. So by balancing all these facets or aspects of our life, we can create this equilibrium in both mind, body and spirit.

00:04:08 One of the most important aspects to incorporate from Ayurveda when you're pregnant is hydration. If we are dehydrated, our body creates this hormone called vasopressin. Vasopressin basically deregulates our circadian rhythm, but it can also deregulate our hormones. So in the Ayurvedic practice, it's also relevant for the preconception phase, So in the Ayurvedic practice, it's also relevant for the preconception phase, but also in the pregnancy phase, very important is that you start your day with hydrating. 750 milliliters or 25 ounces of water should be the first thing you consume on a daily basis, To create more like resilience in your tissues, in your abdomen, in your waist, in your hips.

00:04:52 These areas are super important. Of course, before giving birth, we need to make sure that they're hydrated, lubricated with certain oils. Of course, before giving birth, we need to make sure that they're hydrated, lubricated with certain oils. Sesame oil is the most grounding one, the most nourishing one. So in general, that would be one practice to incorporate at least three times a week. Depending on the needs that you have and kind of the treatment or therapeutic goal that we have, we start always with balancing your digestion because that's the foundation of Ayurveda, basically the foundation for maintaining equilibrium in your health. I will use some

00:05:26 diagnostic tools to assess what your predominant dosha is right now because that basically gives diagnostic tools to assess what your predominant dosha is right now because that basically gives us insight in how we can use opposing qualities to balance your dosha in this moment. So we will create a diet plan, a nutrition plan that also incorporates lifestyle practices. Once we have your digestion kind of balanced, we go into more the breathing exercises, pranayama exercises, if you're, for example, preparing for the birth. We're incorporating as well some somatic practices to see where there are any blockages in your system and how we can be prepared for the actual to see where there are any blockages in your system and how we can be prepared for the actual

00:06:04 birth to occur, where we see where the kind of the trigger points can be to avoid that from happening. In addition to treating psycho-related issues, digestive issues, I'm also providing services to help you prepare better for the birth and the pregnancy and the postpartum phase. So what we will do in our doula sessions is first we will create a birth plan. It's not just a physical birth plan that we're creating, but also an energetic birth plan. Because one of the schools birth plan that we're creating, but also an energetic birth plan. Because one of the schools of thoughts that I'm trained by is birthing from within. That means that we allow your body to do its work, to basically create the right setting and context to let the body unfold in the way

00:06:47 it's supposed to do. We're focusing on what kind of medical interventions you could possibly expect when you're planning to deliver in the hospital, so that you know what to expect and so that you also know how to prepare well. also know how to prepare well. In addition to a physical birth plan about like setting these medical interventions that you might want to avoid, we're creating an energetic birth plan as well.

00:07:09 In this plan, the main focus is more on your emotions and how you want to feel supported because there's so many factors that we cannot control during birth, especially when we're like looking for a physiologic birth. It's really important to know as a partner how you can support the birthing person. So in this energetic birth plan,

00:07:28 we might explore like what your triggers might be, we might explore like what your triggers might be, what your beliefs are around birth, but also what kind of affirmations can help you, support you once you hit, for example, a threshold in that process. Another aspect of this preparation for birth is what happens to your body.

00:07:47 So to know as a woman that certain cascades of hormones will unfold and that help you actually to soothe in, to relax more into that process once the surges or contractions might overwhelm you. once the surges or contractions might overwhelm you. So knowing that your body is like prepared with the right tools, basically your hormones, to calm you down actually,

00:08:12 to help support you in that process. So the physiologic part of birth, we will go over that so that you know how to trust that innate power of your body. Besides the whole birth journey, we will also go over the postpartum journey. It's often overlooked in, I feel, in my practice. It's often overlooked in, I feel, in my practice.

00:08:31 One in every five women, depending on the state in the US, is facing postpartum depression. One of the reasons is that nutrient deficiencies, for example, iron deficiency, can cause postpartum depression, but there are also other like supportive systems that you can create in advance so that you're set up with the right tools and assets.

00:08:52 These Ayurvedic practices where you're lubricating your pelvis, your abdomen, your waist, but also your perineum can help avoid certain pregnancy and delivery complications. These Ayurvedic practices where you're lubricating your pelvis, your abdomen, your waist, but also your perineum can help avoid certain pregnancy and delivery complications. For example, tearing can be avoided by the lubrication after 36 weeks of pregnancy. Also, Ayurveda can be like a great tool to prepare for the postpartum phase because nutrition is the first part. like how can you replenish the nutrients, how can you adjust your digestive system to avoid hemorrhoids, for example, from happening, but also to regain your energy levels once you're in that phase of your life. but also to regain your energy levels once you're in that phase of your life. One of the reasons why I love Ayurveda is because it provides frameworks, tools and treatments,

00:09:38 not just to treat a certain disease or a symptom, but it actually provides very thorough protocols to prevent diseases from happening or to prevent imbalances from developing even further. So it starts in Ayurveda with a daily routine. It's called Dhinacharya. Dhinah means daily or So it starts in Ayurveda with a daily routine. It's called Dhinacharya. Dhinah means daily or daily routine and charia means knowledge. So by incorporating these steps that we will just go over in a couple of minutes, by incorporating these in our daily life we basically create equilibrium for our mind and our body. Ayurveda says that it balances all doshas when we incorporate these with persistence and regularity. The first step to start laying your foundation for

00:10:28 optimal health is to wake up before sunrise. And more important than that is actually to create optimal health is to wake up before sunrise. And more important than that is actually to create regularity in your waking and going to bed kind of schedule. By waking up an hour before sunrise, Ayurveda says there's a specific quality present in the atmosphere. It's Brahma Muhurta. It's no coincidence that there's so many spiritual practices and lineages that start their meditation before sunrise. Even like in modern science, they say that the pineal gland is, for example, more active around that time, around 4 a.m. So what Ayurveda says when we wake up at this time, more active around that time, around 4 a.m. So what Ayurveda says when we wake up at this time,

00:11:05 we bring these qualities with us throughout the whole day. And that sets kind of the tone for the daily challenges or the daily commitments that we might be facing. Second step is to eliminating our stools first thing in the morning. Ayurveda says that our stools are made up of ama, which basically means toxins or undigested metabolic waste. By eliminating this the first thing, we prevent any accumulation of toxins to occur in the body. By eliminating this the first thing, we prevent any accumulation of toxins to occur in the body. Also, Ayurveda identifies different kind of types of movements that regulate, for example, our heartbeat, our breathing, rhythm. but also the elimination of toxins. If one of these types of movements, it's called a sub-dosha

00:11:52 or vata, if one of these sub-doshas is blocked, it can interfere with the other types of movements. or vata, if one of these sub-doshas is blocked, it can interfere with the other types of movements. For example, constipated for a long period of time, Ayurveda says that it can disrupt our blood circulation, our heart rate, and for example also our lungs. By removing one of these blockages in these movements, systems of movements, we're making sure that the whole integral part of our body is functioning at its best. The third step that we can incorporate in our daily routine in order to set this foundation is to, it sounds obvious, but to brush your teeth. However, instead of using a set this foundation is to, it sounds obvious, but to brush your teeth. However, instead of using a

00:12:33 toothpaste, Ayurveda highly recommends to incorporate certain herbal preparations to clean our teeth. The advantage of using herbs is that they have antiviral, antibacterial and antifungal properties. One of the most famous mixtures is called tricotu. Tricotu is comprising of ginger, black pepper and pepaly or long pepper. These three herbs cleanse kind of our oral cavity from these microorganisms that we might want to get rid of. The National Institute of Health identifies 700 species of microorganisms in our oral cavity. By using these herbs that have an antibacterial and antiviral and antifungal property, we kind of reduce the chances that these

00:13:25 non-favorable microorganisms get into our digestive tract and start immediately non-favorable microorganisms get into our digestive tract and start immediately to disrupt our digestive system. So tricotin is the most famous and renowned mixture that we can use to brush our feet. It's made of ginger, black pepper and long pepper and it has great antibacterial, antiviral and antifungal properties. First we're creating this herbal mixture. We're using a quarter of a teaspoon of tricotin. In addition to the quarter of a teaspoon of tricotin, we're adding about a tablespoon of coconut oil. Coconut oil is great to

00:13:56 tricotin, we're adding about a tablespoon of coconut oil. Coconut oil is great to bring in some cooling properties into our oral cavity, especially when you're facing some signs of high heat. Examples could be ulcers but also bleeding gums is a sign of high heat. So the combination of coconut oil and this tricotin basically removes these unwanted microorganisms in our oral cavity and prevents our digestive system from being disrupted by these unwanted microorganisms. The fourth step to take care of our digestive system, starting with the unwanted microorganisms. The fourth step to take care of our digestive system, starting with the the first phase of our digestive system is to clean our tongue.

00:14:39 As soon as we wake up, we might notice a thin coating on our tongue. And in Ayurveda we say that it comprises of ama or toxins. It's undigested like food and bacteria. So by removing this thin layer, we're avoiding that it gets reabsorbed in our system. So we're using a tongue scraper. So we're using a tongue scraper.

00:15:01 Ayurveda says that we should pay attention what kind of metal we're using. It's either copper, gold or silver. Well today I have copper here. Copper is in general a little heating to the body, so when you have any signs of high heat in the mouth you should not use the copper. For example ulcers. You just scrape your tongue with this, you remove the film or the the thin layer and in that way you're avoiding that amma is reabsorbed in your digestive tract. After that we're rinsing the mouth. We're taking either water for kapha in your digestive tract. After that we're rinsing the mouth. We're taking either water for kapha types or we're taking oil for vata or pitta types. Ayurveda says when we hold a certain substance in

00:15:43 our mouth it helps to extract any toxins that we hold in our like head space, face and oral cavity. So we're extracting these toxins from these parts of our body into the fluid, into the substance and we can release it by spitting it out. So for kapha types we use water because the oil can aggravate we can release it by spitting it out. So for kapha types we use water because the oil can aggravate them. For vata and pitta types we use oil. Ayurveda identifies three different doshas which are basically bio-forces that comprise two different elements. You have vata that is built by air and ether element, then you have pitta, it's comprising water and fire element, and kapha is comprised of water and earth. These different qualities are present in our body, but as well in the foods we

00:16:27 water and earth. These different qualities are present in our body, but as well in the foods we eat, in the air we breathe, the rhythms of the day, and in the practices that we can do. For this fourth step to rinse our mouth, it's really important for kapha dosha to not aggravate it with more heavy substances, because one quality of kapha is heaviness, slowness. If we add in oil to their practices, it might obstruct their srotas, we call the channels that transport to their practices, it might obstruct their srotas, we call the channels that transport nutrients but also regulate all kind of other processes in our body. It will disrupt it when we when we overload it with heavy substances. So we use water in this case. For pitta and vata

00:17:12 types who are like lighter in nature we can use more heavy substances for example like sesame oil so we can use sesame oil or coconut oil. Coconut oil is more cooling so it's better for the pitta dosha because pitta is dominated by fire and water. The fifth step in order to create that foundation is najasnehana which means basically the application of oil through the nostrils. So foundation is najasnehana which means basically the application of oil through the nostrils. So it's easiest to do when you're laying on your bath and you tilt your head back over the ridge of a for example, and you're applying one to two drops in each nostril. It's best actually to warm up the bottle a little bit so that you don't overwhelm your system with cold substances because that

00:17:53 can actually disrupt the nervous system. For kapha types, it's best to do this in the morning, for pitta types at noon, and for vata types at night. The advantage of this practice is that for pitta types at noon, and for vata types at night. The advantage of this practice is that it calms the nervous system by lubricating the sensory organs, but also the front part of the brain and especially when you're doing this on a continuous basis. One thing that Ayurveda says is that mental factors outweigh physical factors in order to avoid pathology. So therefore these kind of practices to calm the mind and calm the nervous system will help you as well to avoid and prevent any diseases from happening in the future. The final step is to hydrate well and do

00:18:28 and prevent any diseases from happening in the future. The final step is to hydrate well and do the first thing in the morning. By drinking about 750 milliliters to 25 ounces of water a day, you prevent basically any dehydration from occurring later on in the day. Of course you need to keep hydrating throughout the whole day, but it's important to start with it. In that way we balance all doshas, is what Ayurveda says. For vata and pitta dosha you can hydrate or can drink balance all doshas, is what Ayurveda says. For vata and pitta dosha you can hydrate or can drink more than the 750 milliliters but for kapha types who are heavier in general have more liquids and fluids in their bodies we need to maintain the 750 milliliters from a modern perspective it's

00:19:14 also very important that we keep hydrating ourselves and also to do it first thing in the morning because in that way we preventing the body from producing vasopressin which is basically a hormone that controls the circadian rhythm but it also has shown to affect the steroid hormones a hormone that controls the circadian rhythm but it also has shown to affect the steroid hormones or the sex hormones and therefore it can disrupt our hormonal balance when we're not hydrating well and one of the great things is that ayurveda for example says insomnia can be caused by dehydration by dryness and the same thing is kind of confirmed by modern science because vasopressin is disrupting the circadian rhythm.

00:19:53 So when we dehydrate it, it's more likely that we cannot sleep. To take these precautions in the morning, it sets us up for a more balanced day and night even. it sets us up for a more balanced day and night even.