Top Ten Tips for a Healthier Pregnancy Part 1\Health

Top Ten Tips for a Healthier Pregnancy Part 1\Health

How to make a healthy bun in the oven…

It’s positive! A week after a missed period and the home pregnancy test turns positive…congratulations, you’re pregnant! If this is your first pregnancy, take a moment to appreciate this wonderful blessing given to you and your family. Well, if this is your second, and so on and so forth,…it’s still a blessing! Below are our ten tips for a healthier pregnancy. The first five are presented here as Part 1 of this article  

• Go see your obstetrician.

• The first thing you should do is go and visit your obstetrician. The purpose of this visit is to have your first ultrasound and document that you’re really pregnant (hey, we just want to make sure there’s a cute little bun in the oven).

  Amat victoria curam (Victory loves preparation)

   

• While this may seem too dramatic for you, pregnancy isn’t something you should be taking lightly. Think of it as the hardest PRACTICAL exam you’re going to take. You study for your exam, right? You want to learn all there is to learn about pregnancy. Of course, you will want to prepare enough for the painful (just kidding) albeit wonderful final exam (giving birth). You should load up on books and/or sign up for classes. Signing up for classes is a lot better because you can interact and exchange experiences with other pregnant women. Pregnancy isn’t something you should dread and handle alone. There are REAL people who can help you learn more about it.
  
  
  Are you a techie soon-to-be mom? Find great apps (applications for Android and Apple OS) for your smart phone or tablet online, on how to conveniently track your pregnancy. This is just one of the amazing technologies you can appreciate now which wasn’t available 10 years ago.

  For two please

  

There’s a little person inside you. From the moment the home pregnancy kit turned positive until the time you give birth, this will be in your thoughts. I don’t mean multiply everything you’re eating and doing by two. Just increase the total number of calories you take in. According to the experts, an added extra 300 calories will be enough to sustain and nourish the two of you. This is of course, on top of the healthy foods you’re already eating. The sources of those 300 extra calories count too, choose real food not junk food. Avoid large, deep water fish because of mercury accumulated in their tissues. Also avoid raw meat, fish eggs and soft cheeses because of contamination by harmful bacteria.

Variety is key

To get all the nutrients you need, you should eat a variety of foods. Think about getting all the colours of the rainbow in fruits and vegetables daily and have plenty of quality protein and fat with each meal and snack where possible. Let’s keep it simple shall we?

Calcium-rich foods. Most of us are aware of what calcium is for, right? At the very least, it’s for building strong bones. Have several servings of calcium-rich foods per day. You can get these servings from dairy products like milk, cheese and yoghurt. Or if you’re not a huge fan of dairy products, you can opt for non-dairy foods like almonds, green beans, broccoli, okra, dried beans and dark leafy greens. They’re high in calcium too.

Iron-rich foods. Consume at least 3 servings of iron-rich foods per day. You need more iron to make more blood for your baby. Get loads of this mineral from meat, poultry and fish products or if you’re vegetarian dark leafy greens, lentils & blackstrap molasses.


Folic acid. Pick one good source of folic acid per day (at least). Folic acid prevents problems in your baby’s spine (neural tube defects). Choose from legumes, veal and dark green vegetables.

Get high on high fiber foods. Fruits, vegetables, rice and other gluten-free whole-grains will do the trick as well as ground flax seeds or chia seeds which are also rich in omega-3’s.


Bulk up with protein. I don’t mean bulk up like a muscle man or bodybuilder. Your immune system is highly dependent on protein. Meat, eggs, cheese, legumes, yoghurt, fish and shellfish are examples of protein rich foods.

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You need supplements.

I’m not telling you this so you’ll buy supplements (that’s your choice of course). I’m telling you this because it’s required. You already have a lot on your mind when you’re pregnant plus a lot of changes happening to your body. To make sure you have enough of the required daily nutrients, you need a well rounded vitamin and mineral supplement.

Weekend Top 10: Skin care tips for the monsoon\Lifestyle

Weekend Top 10: Skin care tips for the monsoon\Lifestyle

The arrival of monsoon is indeed a sign of relief from the sweltering and scorching heat but you have to take care of your skin to protect it from the atmospheric humidity

The bright sweat-causing sun has given way to cloudy skies and soaring levels of humidity. The monsoon is here and has brought with it a lot of joy and enthusiasm. With every downpour, your spirits are relished and revived. Your skin, however, does not experience the same enthusiasm and instead suffers from oiliness or dehydration brought on by monsoon. This is the time when the skin becomes irritable due to humidity and summertime rashes give way to other skin problems.

Since your skin behaves differently in monsoon, it becomes important to take special care of it. While everything around you is bright and beautiful, the increasing humidity does not allow your skin to breathe properly.

Skin care tips for the monsoon

Here is a list of things that you should follow during rainy season to look beautiful and fresh and save yourself from the misery of bad skin:

1. Avoid fungal infections. Fungal infections are the most common complaints of the rainy season. Never keep your skin wet for a long time. Bathing with lukewarm water and using antifungal creams, soaps and talc will prove to be effective in combating fungal invasion. Some of these common infections are athlete’s foot, ringworm, or itching caused by wet damp clothing.

2. Cleanse the skin. The skin should be cleaned 3-4 times a day with non-soapy face washes. This helps to clean excessive oil and dirt from the skin pores and helps it breathe.

3. Skin toning is essential. Non-alcoholic skin toners should be used to tone the skin twice a day to maintain the skin’s pH balance. Toning revives the skin and gives it an impeccable sheen.

4. Keeping dry skin moisturised. If your skin appears to be dry, moisturise it with a good moisturiser. Application of rose water, glycerine or almond oil before retiring to bed is beneficial in keeping the skin supple and healthy.

5. Keep oily skin clean. If you have dry skin and have visible whiteheads or blackheads, try to minimise oil secretion from the skin by using water based moisturisers, cleansers and by applying citrus face packs. Drinking a lot of water also helps in reducing oil production.

6. Shield your skin. Just because it’s cloudy, does not mean your skin is protected from the sun. It is highly important to guard your skin from the sun’s harmful UV rays, so always use a good sunscreen with a high SPF factor.

7. Gentle exfoliation. Dead skin cells should be daily removed. Use a good skin scrub to get rid of those dead cells and make your skin radiant and glowing.

8. Drink adequate water. Drink at least 7-8 glasses of water to maintain skin hydration, as the skin loses a lot of water due to sweating.

9. Wash hair often. Wash hair a little more frequently that you usually do in the monsoon as all the humidity and sweat causes it to get dirty soon and attract dust and pollution.

10. Avoid artificial jewellery. For those who have very sensitive skin, it is best to avoid wearing heavy jewellery altogether. The humidity can make your skin break out when it comes into contact with anything irritable. So avoid jewellery around your neck and wrists and allow your skin to breathe.

A bonus tip. Chemical peels done by dermatologists are a fantastic way to freshen up a lustreless dull skin. A number of peels are available to choose from like peels for sensitive skin, arginine peels for under-eye dark circles, etc. Of course, all these external efforts will be in vain if you are not hearty from inside. So eat vegetables and fruits and make sure you get adequate rest and stay relatively stress-free.

7 ways to care for your skin in winter\Lifestyle

7 ways to care for your skin in winter\Lifestyle

Here’s how to pamper yourself and look your best this season

Cold weather is great for style. You can sport layers, splash out on bright make-up and pull on those boots. But winter can also be harsh on your skin. Here’s how to pamper it and look your best this season…

1. Hydrate

You may associate dehydration with the heat of summer. But dry winter weather can rob your system of moisture, too. So, keep up with your intake of water. If you feel it’s too cold to drink water, sip on herbal teas and infusions.

2. Moisturize wisely

Moisturizers sell well in winter. But any face or body lotion won’t do. Look for moisturizers which are oil-based for it’s these that will keep your skin moist and supple in harsh winter weather.

3. Exfoliate

Keeping your face scrubbed and clean allows moisturizer to be absorbed and do its job. Use a mild scrub, though, and avoid face packs in cold weather.

4. Wear sun screen

The winter sun can be as damaging as summer rays. So, don’t step outdoors without slapping on the sunblock. Your product must have an SPF of over 30 and be effective against UV rays.

5. Ditch the hot bath

While it’s tempting to soak in a hot tub or have a hot shower on winter days, very hot water will damage your skin. Keep your bathwater and showers warm, rather than hot this season.

6. Take oil baths

The good old Indian tradition of the weekly oil bath works wonders in winter. If you can’t manage oiling your hair and body once a week, simply add a few drops of almond or olive oil to your bath.

7. Pamper your hands and feet

Hands and feet are prone to drying and cracking in winter, so protect them. Slather on a good hand and nail cream after bathing and after chores like doing the dishes. Your feet will benefit from a few drops of oil and a pair of socks at night.

The benefits of exercise beyond just fitness

The benefits of exercise beyond just fitness

Research show that regular physical activity can help you live a better life. It not only makes you fit, but also happy.

Let’s discuss the benefits of exercise beyond fitness

Improved concentration:  For those of you who suffer from ‘nature-deficit-disorder’ exercising outdoors can help in improving concentration. Enjoying nature while you work out clears the clutter of the mind, leading to better concentration.

Higher self-esteem: Regular physical activity also has a psychological effect. Exercise improves your mood and changes the way you feel about yourself. Some researchers show that exercising reduces depression and anxiety and makes you stress free.

Better mental health: Even five or ten minutes of exercising outdoors can do improve your mental health. In addition to this, sunlight is good for mood enhancement and exercising outdoors can make you happier and mentally more stable.

Higher happiness level: Exercise releases endorphins and endorphins are responsible in making you happy. Thus, exercising makes you a merrier person.

More healing powers: A walk or run in natural light can increase your immunity and healing capacities. People recovering from surgeries can benefit from natural light and little physical activity.

Slows down ageing process of the brain: As exercising improves mental health, it ultimately slows down the ageing process of brain, making you younger at mind!

Better breathing: Breathing fresh air is good for you and exercising outdoors lets you inhale more fresh air. However, this may not hold true for people who have allergies.

Increases Vitamin D: The sunshine vitamin not only improves your mood but also significantly help in healing osteoporosis and some other diseases. The best way to get this vitamin is to exercise outdoors. Concerns of ultra violet rays and skin cancer have made people paranoid and hence led to vitamin D deficiency. 10-15 minutes in sun does more good than harm.

Lowering anxiety: Moderate to high intensity work outs make you calm. Exercise releases brain chemicals which relax an anxious mind leaving you feeling calmer.

Improves performance: Be it home or work, exercise boosts your performance. As you become fitter and more confident and your mental health improves with exercising, you also tend to perform your daily tasks better.

Promotes peaceful sleep: Exercise increases your alertness but it also calms you down and helps you sleep better at night. It is advisable however, not to exercise just before bedtime.

2 mins walk around office could help keep diabetes at bay

2 mins walk around office could help keep diabetes at bay

A new study suggests brief walkabouts during the work hours could lower the risk of diabetes

London: A new study suggests that taking a two-minute stroll around the office every half hour could save millions from the misery of diabetes.

Leaving the desk for a walkabout can have a bigger impact on your health than a brisk 30-minute walk before work, the Daily Express reported.

Anthony Barnett, Emeritus Professor of Medicine at the Heart of England NHS Foundation Trust, said lifestyle changes can significantly reduce the risk of Type 2 diabetes, which is reaching epidemic proportions in Britain.

He said that short bursts of regular exercise in people with sedentary occupations appears to be at least as good as longer, but less frequent, periods of exercise in improving sugar and fat levels.

Scientists at Otago University in New Zealand found that volunteers who regularly walked for just one minute and 40 seconds had lower blood sugar and insulin levels.

Raised sugar and insulin readings are warning signs that Type 2 diabetes , a major risk factor for heart disease and stroke, could be setting in.

But the latest findings show that brief walkabouts could be all that is needed to lower the risks.

The study is published in the American Journal of Clinical Nutrition.

The Top 5 Reasons You Should Try Meditation

The Top 5 Reasons You Should Try Meditation

Meditation, once considered a spiritual practice reserved for monks and yogis, is gradually achieving mainstream popularity as more people discover its many benefits.

Meditation doesn’t have to be complicated, doesn’t require you to subscribe to any particular spiritual belief, and doesn’t necessitate sitting cross-legged on the floor and chanting mantras. It can be as simple as sitting in a quiet room and focusing on your breath, or counting your steps while walking around your neighborhood. You can also turn everyday activities like washing the dishes or vacuuming the carpet into a meditation.

There are many different forms of meditation, making it easy for everyone to find a style that best suits their lifestyle. At the end of this article, we’ll provide a few simple meditation techniques, including one method that will allow you to meditate deeply without even trying.

But first, let’s talk about the top five reasons you should try meditation.

1. Your health will improve

No matter what your age, meditation is one of the easiest ways to improve your health. Research at the Medical College of Georgia found that meditation lowered blood pressure and reduced the risk of heart disease and stroke. Additional studies have demonstrated meditation can reduce chronic pain, decrease levels of stress and pain in cancer patients, and reduce symptoms in patients with fibromyalgia.

Other studies have indicated meditation may reduce the levels of cortisol, a hormone that in high levels can weaken the immune system and slow down healing. Results from a small study conducted in 1998 with patients suffering from psoriasis lesions indicated meditation can speed up the body’s natural healing process. Some studies have even suggested meditation can help in the prevention of Alzheimer’s Disease.

2. You’ll sleep better and dream more vividly

Less than half an hour of meditation per day can quickly translate to deeper, more refreshing sleep. Many meditators report sleeping fewer hours yet waking up feeling much more energized.

The sleep benefits of meditation may also help sufferers of Chronic Fatigue Syndrome. Research has already shown a deficiency of slow-wave sleep is present in most CFS patients. Deep meditation that promotes heightened Theta and Delta activity in the brain can help to compensate for the lost time in the Delta state during sleep.

Regular meditation can also enhance your dream life. The frequency of vivid dreams increases, and most meditators report enhanced dream recall. If you practice , meditation may give you the edge you need to achieve your first lucid dream.

3. You’ll feel less stressed

Stress reduction is by far the most popular use for meditation. There are countless studies demonstrating the stress-reducing effects in healthy individuals as well as in patients suffering from a variety of illnesses.

Meditation is no longer just for adults either. Researchers at Stanford University and UCLA are exploring the use of meditation and mindfulness techniques with children to reduce stress and anger, and a study conducted by Kaiser Permanente found that meditation also improved mood disorders and depression in teenagers.

In addition to the physical benefits it provides, a daily meditation practice can help you relax not just while you’re meditating but throughout the rest of the day as well. Most meditators also notice they become less reactionary and are more easily and calmly able to handle situations that previously would have caused them stress or tension. An increase in self-awareness that constantly grows in the background of your perception helps to bring a new sense of calm and well-being. This personal insight also allows you to identify negative patterns in your life and integrate a more positive and productive approach, which in turn eliminates many of the underlying causes of stress.

4. Your mental clarity will improve

Meditation has been linked to increases in concentration, heightened awareness and attention to detail, and improvements in your ability to maintain focus for longer periods of time.

Researchers at Harvard Medical School have discovered meditation literally alters the structure of the brain, thickening the regions associated with attention and sensory processing. Other research into meditation and biofeedback techniques has demonstrated increases in the subjects’ ability to remain focused on specific tasks, reductions in reaction time, and improvements in psychomotor response.

A recent study at the University of Wisconsin suggests not only that attention can be improved through meditation training, but also that meditation can cause lasting changes in how people allocate their mental resources. The results of the study showed that neural resources were used more efficiently in subjects who practiced meditation.

5. You’ll boost your creativity

Meditation can trigger heightened Alpha and Theta activity in the brain, states of mind often associated with creativity. Some forms of meditation also promote synchronization of the left and right hemispheres of the brain, another factor that has been identified in electroencephalograph (EEG) readings during moments of inspiration and during participation in creative activities. In a study conducted with 362 students in Taiwan to determine the effects of meditation on creativity, attention, IQ, and anxiety, the greatest improvement was observed in creativity.

Forms of meditation that involve visualization or guided imagery can be extremely useful in increasing creativity by providing the mind with a set of ready-made mental images to work with.