HOW TO STAY HAPPY AND HEALTHY DURING PREGNANCY – WISDOM FROM THE EAST

Pregnancy Wellness and Support with Chinese Medicine (Part 1)

Pregnancy is a time filled with joy and anticipation, but it is also a period of great change and uncertainty. Expectant mothers must nourish themselves in order to nourish the new life growing inside them. In this article series, I will explore some of the common challenges women may face during the nine months of pregnancy, along with simple self-care strategies to help navigate them. I will also discuss how Traditional Chinese Medicine (TCM) and acupuncture can provide drug-free support for easing discomfort at different stages of pregnancy.

This first article focuses on general wellness tips and self-care practices during pregnancy. The second part will highlight TCM and acupuncture techniques that can support a more comfortable pregnancy and smoother labor.

Staying Healthy During Pregnancy

Nutrition

There is no doubt that nutrition plays a key role in keeping both mother and baby healthy. However, I do not believe in strict dietary rules or taking excessive amounts of supplements (unless medically required). I believe that the best source of vitamins and minerals is through food itself. A balanced, cooked diet along with folic acid or a high-quality prenatal multivitamin is usually sufficient.

In Chinese medicine, we emphasize cooking food, as the cooking process partially breaks down nutrients, making them easier to digest and absorb. We also focus on nourishing Qi (energy) and enriching the blood, since giving birth is energetically taxing and blood volume increases by around 50% during pregnancy.

What foods support Qi and blood?

Qi-boosting foods

Whole grains (wheat, rice, quinoa, oats)
Potatoes, yams, pumpkin, sweet potatoes
Cherries, grapes

Blood-nourishing foods

Red meat
Other meats
Dark leafy greens
Berries
Longan fruit
Red or black dates
Black sesame seeds

A general rule is to eat a variety of colorful vegetables and fruits at each meal, along with moderate amounts of protein and complex carbohydrates. Herbs such as ginger, pepper, fennel, and basil can be added to aid digestion and reduce nausea. Dairy can be consumed in moderation. Try to minimize sugar, overly spicy foods, and greasy or fried dishes.

Complex carbohydrates are important for building Qi (energy). However, women at higher risk of gestational diabetes (those over age 30, overweight, of Asian, Middle Eastern, African, or Indigenous background, or with a history of PCOS, type 2 diabetes, or gestational diabetes — source: diabetesaustralia.com.au) should follow a low-GI or diabetic-friendly diet from early pregnancy.

Of course, avoid foods that may contain listeria or harmful bacteria. Alcohol, smoking, and recreational drugs should be avoided, and always check with your doctor regarding both over-the-counter and prescription medications.

Exercise

Moderate exercise is essential to ensure healthy blood circulation, which helps nourish the uterus, manage weight gain, and prepare the body for labor (trust me—you need to be physically strong to handle childbirth!). I usually recommend my pregnant patients walk for at least 30 minutes daily. This becomes especially important in the third trimester, as it helps the body get ready for delivery and also serves as a great way to reduce stress.

Sample prenatal exercise video (Parents Magazine). As with all forms of exercise, please consult your doctor before starting.

Calm Mother = Calm Baby – Managing Emotions and Reducing Stress

In Traditional Chinese Medicine, emotional imbalance is considered a major contributor to illness—especially in today’s high-pressure society. Stress, anger, frustration, anxiety, and depression can disrupt the flow of Qi and blood throughout the body. When stress is intense and prolonged, it can cause real harm to the developing baby.

Stress and fear have also been shown to increase the perception of pain during labor. The takeaway here is: find ways to manage your stress. Whether it’s yoga, exercise, meditation, or simply taking time for yourself, your body—and your baby—will thank you.

Today, it’s easier than ever to access prenatal meditation or yoga classes online. You can try the programs available at appleyoga.com: