Top tips for a healthy pregnancy – Part 1

Top tips for a healthy pregnancy – Part 1

Pregnancy is a very important phase in a woman’s life, not only for her, but also for the unborn child. It is in the woman’s interest to make this journey safe and healthy to achieve the end result of a healthy baby.

Top tips for healthy pregnancy

Here are some pointers to make sure you achieve his goal.

1. If you think you are pregnant or even if you plan to get pregnant, plan a visit to your doctor and make sure you are doing everything right to conceive; from eating the right food to avoiding alcohol and smoking. Even being in a smoke filled room is an absolute no. If you are pregnant, you may be required to take supplements in addition to your food. Vitamins like folic acid, iron, calcium and even multi-vitamins are sometimes needed to fill in the gaps. Folic acid, in particular is very important in the initial stages to prevent neurological problems in the baby.
2. Make sure to discuss your food habits with your doctor. You may be advised to include cereals like ragi, whole wheat, jowar or bajra in your diet as well as fresh fruits and vegetables. It is a good idea to reduce processed food, junk food, fried food and sweetmeats as they tend to have empty calories that increase your weight but do not supply essential elements that the body needs. The importance of a balanced diet during pregnancy cannot be emphasized enough.
3. If you have countless cups of coffee in a day, cut back now. All caffeine containing beverages should beminimised or preferably stopped. Substitute with green tea or low fat milk with honey.
4. Talk to your doctor about how much weight you should gain during the course of your pregnancy. If you are underweight, you should put on twelve to eighteen kilos during the nine months, but if you are overweight, ten kilos is the upper limit.
5. Learn to do Kegel’s exercises. This set of exercises increases the tone of the vaginal and perineal muscles and eases the pain during labour and delivery. Another important aspect and means to control pain is by learning the correct way to breathe. Lamaze is a form of breathing that you and your partner can learn and practise so ensure a smooth labour.

Some hospitals and nursing homes encourage you to attend antenatal classes where all these aspects are covered and you are encouraged to ask questions and erase your doubts.

In the next part we’ll tell you more about the types of birth, medications and lifestyle changes that may have to make once the child arrives.

10 diet dos and don’ts during pregnancy by expert dietician Naini Setalvad

10 diet dos and don’ts during pregnancy by expert dietician Naini Setalvad

Naini Setalvad, a renowned nutritionist and diet and obesity consultant gives out some handy dos and don’ts for mothers-to-be about eating habits.

1: Every pregnant woman needs to understand that she is NOT eating for two people. She only requires 300 more calories than her normal diet.

2: You need to get your required number of calories from all food groups and not just fat.

3: Eat lots of leafy greens. They are a good source of iron which helps our red blood cells carry oxygen better. More oxygen in the blood means better nutrition of various parts of the body leading to better health of you and your baby.

4: Include dried figs in your diet to satisfy your sweet cravings and to prevent constipation. They are also a good source of calcium.

5: Sprinkle sesame seeds on your salads. They are packed with folic acid which is essential in the proper DNA synthesis of the growing foetus and improves the all-round health of a pregnant mother.

6: Eat good quality protein. It can also be mixed with green vegetables for example, mix dal and palak to make a healthy dish.

7: Add a vegetable juice or soup to your diet plan. This can be had in-between meals as a small snack instead of gorging on unhealthy, readymade stuff.

8: You don’t have to glug down too many glasses of milk. This is a misconception that many mothers have which needs to be changed.

9: Not all mothers-to-be have cravings during pregnancy. Cravings normally set in when the meals aren’t balanced. Once you start eating healthy at the right time, they will decrease. An Indian thali is very well-balanced as it has different flavours like salty, sweet, spicy, pungent, etc. When all the different taste buds are satisfied, the cravings decline.

10: Many women suffer from morning sickness in the first three months. To beat this, they can try eating dried toast or ginger juice as these help relieve nausea

15 facts about colon cancer and diet\Health

15 facts about colon cancer and diet\Health

Colon cancer, rectal cancer, colorectal cancer - here are 15 quick facts on diet and other things to get you up to speed.

1: Colon Cancer, rectal cancer and colorectal cancer have long been considered the preserve of old men with 85% of cases in the over 50 age group.

2: Birmingham University showed localised oestrogen as a possible culprit.

3: Another likely factor are carcinogenic bile acids that you make yourself. Its production is stimulated by animal fats and alcohol.

4: However research has shown that aspirin, fish oils, garlic and ginger can all turn off the production. Vitamin D also has a strong protective influence. All these should be in your diet.

5: Polyps and inflammation are precursors to colon cancer. They too can be "calmed" by aspirin, aloe vera, garlic, ginger, curcumin and fish oils.

6: Japanese research has strongly implicated salt as a major cause. Doubling your salt intake doubles your risk.

7: Another possible cause is yeasts, and thus an imbalance between good bacteria and the bad guys like yeasts, fungi and microbes. Good bacteria are essential to good digestion and production of essential anyi-cancer vitamins like B-12, folic acid, niacin, biotin and vitamin K from whole grains and greens. Antibiotics, steroids and chlorinated water destroy the good guys.

8: Destroying the good bacteria leaves the yeasts free to multiply and flourish, being commonly found in infected intestines. Garlic, Pau d´Arco, caprylic acid and wormwood will kill them off if you add a no-sugar, no-alcohol, no-refined foods, no-yeasts, no-dairy diet.

9: The Boston Nurses study showed that the only vegetable that made a significant difference to colon cancer risk rates was garlic.

10: Parasites are more common than you think. They too may be a culprit. Try Neways Purge/Parafree.

11: Keep a good, natural fibre intake. Fibre should be inside your everyday foods - nuts, vegetables, seeds, fruit - not falsely added to it.

12: Smoking increases the risk of colon cancer. It´s much easier to cut out smoking!

13: Sunshine and vitamin D is a tremendous colorectal cancer preventer. If you cannot spend 30 minutes a day in the sun, take vitamin D supplement.
14: Watch your weight. Your fat will store excess toxins and also make oestrogen - you don´t need either.

15: Everyone over 50 can be screened and accuracy is pretty good. This really is prevention if you catch the problem at the polyp stage. Research is clear, polyps or not: A fish oil (or Krill oil) a day keeps the doctor away.

10 Tips for Mental Wellness\Health

10 Tips for Mental Wellness\Health

Over time, our every day stressors can bring us down. Whether it’s the news, work, family responsibility, or just the plain wear-and-tear of life, at times it can seem like too much. The burdens of life weigh heavy on our shoulders, and we’re left counting down the days until the next vacation, the next little slice of ‘fun’ – the next break. Here are some simple tips to make that burden feel a little less heavy, or perhaps hardly there at all.

1. Organize

One of the main reasons we get on edge is because we encounter things we didn’t plan or couldn’t foresee. These rouge waves of life will happen regardless, but with good organization on your part, you can minimize the occurrence and make sure that you contribute little to their existence. Sit down with a daily planner or get a calendar for your desk. Time constraints created by running around or forgetting things stresses you out as well as the people around you. Take a minute, organize, and follow your plans!

2. Treat Your Body Well

One staple of a healthy, happy life is good nutrition and proper body maintenance Make sure you have a well-rounded diet, which is possible (believe it or not) with good organization and well-calculated trips to the store.  I choose 3-4 meals I’d like to be able to have any day, get a nice stock pile, and then day-to-day I’m able to put whatever I want together. Waking up an extra 30 minutes early and making lunch is a great habit to get into! It requires for you to go to bed a bit earlier, as sleep is vital, but it’s well worth it.

3. Exercise

There are always the two sides to the healthy body coin – the diet and the exercise. You can’t give yourself a really healthy body unless both sides are maintained. That said, develop a exercise regimen. Shoot for at least 30 minutes a day, unless you can spare more time, in which case devote an hour.  It doesn’t make a difference if it’s jogging or resistance training, as long as you’re keeping active.

4. Express yourself

Don’t try to bottle up every emotion and thought. Self-expression is a great thing, and it helps us maintain a good attitude. Think of a few activities you’d love to do through out the week and try to make at least one of them happen – maybe a trip to the museum or beach? Whatever it is, let your true self reveal itself. If you can do that, then you can be yourself.

5. Laugh Everyday

Laughter really is the best medicine. Chemically, it stimulates the brain and literally makes us feel better. It’s good for those around us too. So crack a funny joke, or enjoy a good laugh with your coworkers. Whatever it is, laugh!

6. Practice Humility

While you should always have self-confidence, reflect on yourself and know your faults. Don’t be ashamed of them, but rather aware of what they are and how you can work on them. Accept it – you’re not perfect!

7. Avoid the ‘Sins’

Drugs and alcohol offer the easy solution out, but they come with a price: dependence. This should be a tax too burdensome on any, as you should always know you can work through life with your own character and spirit if it ever required it. Instead of these, find the beautiful, happy things in life and cherish them.

8. Accept the past, but don’t forget it

Some people suggest forgetting the past – don’t do it! The past is what we learn from; it is life’s great teacher. Unfortunately, the minute we forget the past is the minute we repeat it. That doesn’t mean we can’t accept it though. Know your past and its dilemmas, accept it, and move on.

9. Know who you want to be and what you want to do

Have goals as a person, both for your own character and for your life’s pathway. A wise man once said the focus of our attention determines our reality. That said, focus hard on your goals. You’d be surprised of how attainable they are!

10. Remember Why You’re Doing it

Always remember your loved ones and your reason for working so hard. Self-sacrifice is just that – sacrifice – but you can find solace in that when you need to. If you follow the tips above, and remember why it’s so important,  you be feeling better every day in no time.