Striae, commonly known as Stretch marks, often appear during pregnancy, affecting pretty much 50-90% of women. They appear when the skin stretches rapidly, especially around the belly, breasts, hips, or thighs. This sudden expansion can cause small tears in the deeper layers of the skin, leading to visible streaks that may start out red or purple and gradually fade over time. These tears disrupt collagen and elastin fibres, leaving red or pink streaks that later fade to silvery scars. Hormonal changes in pregnancy (which increase skin hydration and laxity) also contribute to tearing of the skin. The good news is that while they may not disappear entirely, stretch marks usually fade and become less noticeable eventually.

There are many ways to help fade stretch marks. In this blog, we’ll guide you through the most effective Ayurvedic, all-natural tips to prevent and reduce pregnancy stretch marks.

5 Ayurvedic Ways to Reduce Stretch Marks

1. Maintain a Healthy Weight Gain

One of the most effective ways to prevent stretch marks is to avoid rapid or excessive weight gain. Instead, aim for a steady weight gain as recommended for pregnancy. For example, the American Congress of Obstetricians and Gynaecologists advises women who start pregnancy at a healthy weight to gain about ½ to 1 pound per week during the 2nd and 3rd trimesters. This slower pace gives the skin time to stretch gradually, reducing sudden tearing.

In practice, that means following a balanced diet in pregnancy (not eating for two) and adding only moderate extra calories (around 300–500 kcal/day in later trimesters). Gentle exercises, such as walking or prenatal yoga, can help regulate weight gain and improve circulation to the skin. Avoid crash diets or rapid weight changes, which are known causes of stretch marks. If you notice unusually fast weight gain or any swelling, consult your healthcare provider to adjust your plan.

2. Stay Hydrated for Elastic Skin

Keeping your body well-hydrated is another simple yet important tip. Drinking plenty of water helps in maintaining skin moisture and suppleness, making it more elastic and less prone to tearing. A guide notes that “drinking enough water may help keep your skin hydrated and soft. Soft skin doesn’t tend to develop stretch marks as much as dry skin does. Aim to drink about 8–10 glasses of water (2–3 litres) per day. During hot climates or with pregnancy-related increased fluid needs, you may need even more.

You can also hydrate from the inside by eating water-rich fruits and vegetables (like watermelon, cucumber, oranges and tomatoes). Herbal drinks such as coconut water or ginger-lemon tea (without too much sugar) also help fluid intake. Limit excessive caffeine intake, as it can act as a diuretic. Additionally, use a moisturiser or oil daily to lock in skin moisture externally. Regularly massaging the belly, hips, and thighs with oils (e.g. coconut or almond oil) improves blood flow and keeps skin supple, which some experts say may help prevent marks.

3. Eat a Nutrient-Rich Diet

A balanced diet provides the building blocks for healthy skin. Nutrients like Vitamin C, D, E, Zinc and Protein all support natural collagen production and skin repair. During pregnancy, focus on colourful, whole foods that supply these nutrients:

• Vitamin C: Eating citrus fruits such as oranges, sweet lime, guava, papaya, and amla (Indian gooseberry) is essential for collagen formation.

• Vitamin E: Nuts and seeds (almonds, sunflower seeds), wheat germ, which are powerful antioxidant that helps skin healing.

• Zinc: Pumpkin seeds, chickpeas, and yoghurt support tissue growth and repair.

• Protein: Dal (lentils), paneer (cottage cheese), eggs, fish or chicken provides amino acids for collagen and elastin fibres.

• Healthy Fats: Walnuts, flaxseeds, and flaxseed oil (rich in omega-3 fatty acids) nourish cell membranes and skin hydration.

• Vitamin D: Fortified milk, eggs, or safe sun exposure. Vitamin D receptors in skin may play a role in elasticity.

Eating a wide variety of vegetables and fruits (especially leafy greens and Indian spices like turmeric for their antioxidant benefits) also helps. An Indian pregnancy diet naturally includes many of these. For example, dals (rich in protein and minerals), dairy (calcium and protein), nuts (healthy fats and zinc), and millets or rotis made from whole grains (fibre and nutrients). A well-rounded Indian meal plan with raita (curd), vegetables, dal, and some ghee can meet most nutritional needs. Remember, no single food is magic, but a nutrient-dense diet supports the skin from within.

4. Ayurvedic Topical Care and Herbal Treatments

Ayurveda offers gentle, natural remedies to soothe and strengthen the skin. Regular topical care is the key because well-moisturised, nourished skin is more elastic. Many mothers in India swear by home remedies like massaging the belly with natural oils or applying herbal pastes. Evidence suggests some ingredients that can indeed help:

• Aloe Vera Gel: Fresh aloe vera (gwarpatha) has a cooling, healing, and hydrating property. Dermatologists note that aloe vera gel moisturises the skin and helps it repair itself, potentially diminishing stretch marks. You can apply pure aloe vera gel (from a plant) directly to stretch marks daily.

• Gotu Kola (Mandukaparni): This Ayurvedic herb (Centella asiatica) is renowned for boosting collagen and elasticity. A 2013 review reported that Gotu Kola can “reduce the appearance of stretch marks” by increasing collagen production, thus preventing new marks and helping heal existing ones.

• Natural Oils and Butters: Regularly massaging the skin with oils such as coconut, almond, sesame, or castor helps lock in moisture. For example, cocoa butter (often mixed with oils) is traditionally used in pregnancy as it is high in fatty acids and hydrates the skin, which over time can reduce the prominence of stretch marks. Even simple mustard oil or olive oil massages can support skin health.

For best effect, try a gentle circular massage with warm oil for a few minutes each day. This improves circulation and nutrient delivery to the skin. If you like, you can mix a few drops of almond or coconut oil with 1-2 drops of Vitamin E oil and massage it in. Ayurvedic tradition also recommends a twice-weekly sugar scrub (gently exfoliating with sugar and oil) to remove dead skin cells and enhance absorption of moisturisers.

5. Regular Abhyanga (Ayurvedic Oil Massage)

Abhyanga is the traditional Ayurvedic practice of massaging the body with warm herbal oils. Herbal oils penetrate deep into the skin, keeping it supple and moisturised. This helps reduce the dryness and itching that often accompany stretch marks. Regular massage stimulates blood flow and supports natural collagen production, which is essential for skin repair and elasticity.

When and How to Do It:

• Warm the oil slightly before use.
  
  

• Massage in circular motions on stretch-prone areas—belly, hips, thighs, breasts.
  
  

• Leave it on for 20–30 minutes, then bathe with a mild herbal cleanser.
  
  

• Best done daily or at least 3–4 times a week, ideally in the morning.

Embrace the Journey, Nourish Your Skin Naturally

Pregnancy stretch marks are a natural part of many women’s journey, but you can take steps to minimise them. Habits like maintaining a steady, healthy weight gain, staying well-hydrated, and eating a balanced diet rich in nutrients all make the skin more resilient. In parallel, regular topical care with moisturising oils and Ayurvedic herbs further supports skin elasticity. Ingredients like Aloe Vera, Mandukaparni, Shallaki, Neem & Karanja Oil have science-backed benefits for collagen and healing, which is why Herby Angel’s Stretch Mark Gel contains these botanicals. You can use the Herby Angel’s Stretch Mark Gel daily for best results. Consistent use (from mid-pregnancy on, or when stretch marks first appear) combines well with a healthy diet and hydration. Over time, it can help smooth out and lighten stretch marks.

All in all, gradual lifestyle changes plus consistent, gentle skincare are key. While some genetic and hormonal factors are beyond control, these natural tips give your skin the best chance to stretch smoothly. Over time, after delivery, most stretch marks will fade to a silvery colour. Until then, embracing these Ayurvedic and evidence-based strategies along with doctor-formulated support like the Stretch Mark Gel helps you say goodbye to stretch marks and hello to healthy, glowing skin during and after pregnancy.