In this episode, I speak with Sandhya Gokal, a pharmacist and healthy eating coach dedicated to making healthy eating fun and effortless. We dive deep into how nutrition can play a crucial role in recovery after experiencing a miscarriage and in preparing for a healthy pregnancy. Here are the key takeaways from our enlightening conversation.
The Role of Nutrition in Sandhya's Journey to Motherhood
Sandhya begins by describing how she prioritized nutrition in her journey to motherhood, especially after experiencing a miscarriage. She highlights that focusing on healthy eating habits significantly contributed to her physical and mental recovery, ultimately preparing her body for a viable pregnancy. "I started off my healthy eating journey, which I already had in place… When COVID hit, it was hard to get things, but I remained focused. In 2021, I experienced a miscarriage, and through the recovery process, I focused on what I was eating and taking care of my body," shared Sandhya. Her dedication to nourishing her body with wholesome foods like whole fruits, vegetables, natural proteins, and avoiding processed sugars played a pivotal role in her recovery phase.
Specific Nutritional Changes and Their Impact
We delve into specific nutritional changes Sandhya implemented. In 2019, Sandhya quit sugar after being diagnosed with pre-diabetes. Instead of opting for medication, she aimed to manage her condition through diet. "I did a 360 on my eating habits and made changes to my mindset and my environment… avoiding processed sugars, eating more whole foods—fruits, vegetables, meat, eggs, and fish—turning my body into a healing environment," she explained. This mindset and these dietary changes not only improved her physical health but also prepared her to be an exemplary model of healthy eating habits for her future child.
Building the Foundation of a Nurturing Environment
I highlighted Sandhya’s mindset shift and preparation, noting the importance of establishing healthy habits before and during pregnancy. Sandhya emphasized, "I wanted to be a mother who demonstrates and models good nutrition... That mindset of being proactive in nurturing myself helped me as a mother."
Managing Stress and Fear in Pregnancy After Miscarriage
I addressed the common fear women face when conceiving after a miscarriage. Sandhya shares her strategy of balancing fear and faith, emphasizing the importance of visualization and support. "Visualization is powerful. Walking through the process of having a healthy baby can greatly reduce fear," she says.
Top Three Nutritional Tips for Those Trying to Conceive
1. Vitamin D: Ensure your vitamin D levels are sufficient. A daily intake of about 75 micrograms can aid recovery from miscarriage. Foods rich in vitamin D include oily fish, eggs, and mushrooms.
2. 80-20 Diet Rule: Focus on having 80% of your diet as nourishing foods and allow 20% for comfort foods. This prevents the pressure to be perfect and recognizes the reality of emotional eating during grief.
3. Start Small: Make small, manageable changes. Sandhya advises, “Choose goals so small they seem laughable. This ensures you achieve them and gradually build towards significant changes.”
Additional Insights and Final Thoughts
The episode emphasizes involving partners in the journey to parenthood, highlighting the importance of a supportive partnership and ensuring both parties are in optimal health for conception. They conclude with Sandhya underscoring how little changes can accumulate to transform someone over time. Sandhya’s story is a powerful testament to the integration of nutrition and mindset in overcoming obstacles and achieving a healthier, happier motherhood journey. Her tips and insights offer a realistic, science-backed roadmap for anyone looking to improve their health and well-being, especially when trying to conceive after a miscarriage.
DM me at @the_wellness_pharmacist if interested in learning more and applying for 1:1 support✨
00:00 Introduction to Mindful Motherhood
01:21 Sandhya's Journey to Motherhood
02:57 Nutrition Changes and Recovery
05:54 Mindset and Motherhood
14:07 Top Nutritional Tips for Conception
21:24 Dealing with Fear After Miscarriage
27:33 Conclusion and Resources
Connect with Sandhya:
Website: http://www.sandhyagokal.com.auFacebook: https://m.facebook.com/groups/crackingtheconsistencycode/
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Email - katiewood@happynourishedmotherhood.com
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Dr. Katie Wood is a pharmacist and integrative fertility coach with over a decade of experience. She helps women over 30 to unleash their feminine fertility to accelerate their path to confidently conceive.
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Hi, I'm Katie
Host of Rising into Mindful Motherhood Podcast
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