15 Days Before Delivery: Food, Yoga & Mindset for a Peaceful Baby & Smooth Labour | Dr Hansaji

Namaskar! By the last 15 days of your pregnancy, your baby can already hear your voice and recognize rhythm. He or she can even respond to your emotion. This means what you think, hear or feel in these days becomes your child's first introduction to life. Isn't that powerful? Today I'm going to tell you what you should do in these couple of weeks before delivery to welcome your baby into this world. First about food or aahar. At this stage, your digestion is naturally weaker because the growing uterus presses against your stomach and intestine. That's why smaller, lighter meals helps you feel comfortable and reduce acidity. Usually doctors recommend 350 to 400 extra calorie a day in the last trimester. Take soft, warm, freshly cooked meal like moong dal khichdi or rotis with ghee, slightly spiced vegetables, fruits and warm milk at night. This will give you energy without overburdening your digestive system. In fact, ghee in moderation has always been recommended in Indian houses as it keeps the joints supple and supports energy during labor. Take a diet rich in easily digestible protein and complex carbohydrate to improve your stamina during labor and ensure healthy birth weight of your baby. Drink ajwain water or jeera water to ease gas, bloating and acidity. Even something simple like fennel water after meals can settle your stomach. Now about rest. Disturbed sleep in the final week of pregnancy is very, very common. Nearly 78% of pregnant women experience this according to research. Why? Because of hormonal changes, physical discomfort and frequent urination. So instead of forcing yourself to sleep for long hours, take short naps in the day. Try lying on your left side, which improves blood circulation to the placenta and ensure good oxygen supply to the baby. You see, you must rest well because a mother who conserves energy in these last few days finds her labor smoother because her body is not tired. In our tradition, women often had gentle evening oil massages called abhyanga with warm sesame oil or coconut oil. This not only reduces swelling but also helps improve circulation and prepares your body for labor. A little scalp massage with coconut oil can calm your mind and reduce anxiety. When we come to daily routine, I always say that regularity gives your body confidence. So wake up at the same time, keep meals at fixed hours and avoid crowding your day with too many tasks. In fact, it is generally seen that women who maintain light physical activities during the last trimester often have shorter labor durations and fewer complications. Practice simple yogasanas like Yogendra Parvatasana or Yogendra Vatsyasana, even Yogendra Ustrasana. Gentle walking is also beneficial. Sitting on the floor for a short period naturally opens the hip and improves flexibility. And just make sure that you get up with the help of some support. Yogendra Balasana is a very good asana to do at this stage as it strengthens your pelvic muscles. And don't forget to do 5-10 minutes of slow breathing every now and then. Simply watch your belly rise and fall. This reduces cortisol, the stress hormone, and steadies your heartbeat. Light a diya in the evening with little camphor and this would really purify your surroundings. Listen to mantras or bhajans and do some chanting or simply sit in silence with the sound of Om. This would create natural calmness in your system. Even the fragrance of fresh jasmine or rose flower in the room can uplift your mood and bring a sense of peace. In villages, elders say a mother's state of mind becomes baby's first language. And today science also agrees with it. I have seen mothers who practice relaxation and positive thinking in the last month of pregnancy as babies with calmer temperament. They also cry less in the early weeks of life. That is why I encourage every mother to practice garbha sanskars. Speak to your baby lovingly, sing or chant gently, and visualize a smooth birth. Read positive stories, especially from our epics. Our elders believe that these noble qualities enter child through mother. Now modern psychology calls this prenatal emotional imprinting. Avoid disturbing television, arguments, or negative emotions because your internal world becomes your child's first impression of the life outside. I know that many mothers today are still working in these final days. Sitting for long hours at desk may cause swelling of the feet, back pain, and stiffness. Take short break every one to two hours and do some stretches to improve circulation and reduce the risk of blood clot. Keep a small cushion on your lower back to maintain a comfortable posture. Carry nuts, fruits, or roasted chana to office to keep your blood sugar level normal and to prevent fatigue and irritability. And when you return home, do not drag yourself into chores. Dip your feet in warm water for relaxation and allow your body to recover. Then put your feet up for a while to reduce any swelling. So whether you are at home or in the office, remember to nourish yourself with wholesome food and let your body rest wherever it wants. Follow gentle routines and fill your heart with trust and positivity. These small practices will prepare your body and your mind for arrival of the baby. Childbirth is not only a physical event but also a spiritual one. Prepare yourself with love and welcome this miracle with a calm body, a balanced mind, and a joyful heart. Namaskar