Nutrition

Prenatal Nutrition

January 13, 2022 Comments Off

Good nutrition is an essential during pregnancy as your baby’s health is dependent on it. Thus a healthy pregnancy diet is the key to a healthy pregnancy. The food consumed during pregnancy is directly related to the health and growth of baby. This is so because all the nutrients required for baby’s growth is derived from the food supplements taken by the mother. Research has proven that nutrition in early pregnancy has a direct impact on the susceptibility to chronic degenerative disease in later life. The Indian Council of Medical Research advises a prenatal nutrition that aids in contributing to the essential nutrients for you and fetal development.

There is tremendous change in the nutritional needs of the body during pregnancy as a result of change in body and fetus development. In the first three months the main nutrients of importance are folic acid, vitamin B12 and zinc. While during the second and third month the key nutrients are protein, iron, calcium, magnesium, B group vitamins and a fatty acid docosahexaenoic acid (DHA).

There is need for an extra 300kcals per day during pregnancy to meet the growing needs of the body and to provide sufficient nutrition for the growing baby. It is not advisable to control calories and carbohydrate. This could be detrimental to the growth of baby. Curbing your diet can also result in low birth weight and babies having health and growth problems. Protein is an important nutrient contributing to muscle strength, breasts, uterus and bay tissues. It also enhances blood supply. During pregnancy an average of 65 g of protein is needed. Both lower and higher protein levels are detrimental during pregnancy. Food having a good protein composition is egg, pulses, meat products fish and cereals.

Fat requirement in the daily diet during pregnancy is 40g which is equivalent to 5 teaspoonfuls of oil. One needs 300 mg/day of DHA during pregnancy. Omega-3 fatty acid is an important category of fat during pregnancy contributing to the brain development and vision of the growing baby.

Vitamins and minerals like folic acid is essential to build tissues and for overall development of red blood cells. Green leafy vegetables, citrus fruits, bread, beans and nuts are significant sources of folic acid. Vitamin B12 helps in the healthy development of brain and nervous system of the baby. Iron is another essential nutrient which regulates blood flow between the baby and mother.

Calcium is needed for strengthening the bones of the baby. A daily intake of 1000 mg per day during pregnancy should suffice. Rich source of calcium are milk, cottage cheese, cheese, green leafy vegetables and fish.

Fiber and fluids are significant to stay away from common pregnancy problems like constipation and piles. Eating lots of fresh fruits and vegetable, whole meal bread and cereals and brown rice improves your fiber intake. There are situations when the body does not get sufficient nutrition due problems like nausea and vomiting, heart burn, constipation, food aversion and some others. Doctors recommend intake of nutrient supplements to cope up with the lack of them. Thus a balanced pregnancy diet comprising all the important nutrients is essential for a healthy mother and baby.…

High Costs of Dental Care & Ways to Save Money on It

July 10, 2021 Comments Off

Many people do not like going to the dentist, not necessarily for the pain they inflict on your gums but the pain inflicted on your pocket book. Owning dental insurance & a few other things can help you lessen the pain dental care leaves on your wallet.
One of the main reasons dental insurance is overlooked by many people is that they generally don’t go to the dentist as often as other types of healthcare professionals. This is many times because people will put going to the dentist off unless they have some type of horrid pain coming from an abscessed tooth, chipped teeth, large cavities & a few other things.
This is a mistake because dental care is extremely important in your overall health. In fact poor dental health has been reported to effect such major organs as your heart! That’s a pretty darn important part of our bodies to be neglecting. So in neglecting to regularly see a dentist you are actually neglecting the rest of your overall health as well.
So what can you do to save some money on your dental health or at least make it affordable? Well for the most part if you can afford a low monthly payment then dental insurance is by far the best answer for you. If you can’t afford anymore monthly payments and find yourself constantly strapped for cash it can be pretty difficult to get yourself quality dental care but there are some things you can do.
If you are trying to get free dental care charitable dental clinics are basically your only option. Sometimes it takes quite a bit of investigating to locate one & get into them but it’s worth it to help better your overall health. Another way to save money on dental care is to offer your dentist services or good in trade. This is a pretty old fashioned method but don’t be surprised when he or she accepts your offer. Just because someone is a doctor doesn’t mean they don’t require some of the most basic services available such as lawn care, having their vehicle washed, shoveling snow from in front of their office. All of these services have a value so just because you don’t have money doesn’t mean you can’t afford dental care, it just takes some creative thinking to get it!…

Top 4 Tips to Stop Addictive and Emotional Overeating

April 30, 2021 Comments Off

How many times have you dieted and have just given up? How many times?? You see, the word DIET really is a four-letter word for good reason. Diets create an unnatural way of living and eating. Having said that, losing weight goes beyond just dieting – weight loss begins in the mind. The power of the mind is huge! For example, breaking habits that do not serve us – like reaching for those Oreo’s when things get rough, bored etc. You see, as a people, we have become so dependent on salty, sugary and fatty foods to make us feel good or comfort us instead of turning to more positive outlets.
If you have struggled with your weight, gone off and on diets or tend to eat past the point of being full, make a concerted effort to change the way you think about food. Most of us habitually look forward to foods full of fat, sugar, and salt. It has become a habit! Do you know why? These types of foods release ‘feel good’ chemicals in the brain’s reward center and over time, we associate the change in mood with eating certain foods like that Chunky Monkey in the freezer! These foods then become addictive because we want to feel good.
Sugar in particular is very addicting because it raises our blood sugar making us feel good and then comes the precipitous drop is the exact point you get that ‘crash’..this is where you want more sugar to feel good. So there you go reaching for the Oreos..again!
There is an emotional component to eating as well. Emotions such as boredom or anger can result in mindless overeating for comfort.
Here are the top 4 Tips you can take to help break the cycle or habit of overeating:
– Make the Connection Between Healthy Foods and Pleasure:
By focusing on the pleasurable act of eating and what you are eating, you will, over time, literally change your brain chemistry to appreciate and look forward to healthier foods. It is very important to make the connection that these wonderful, healthful, life-giving foods are creating optimum health for you now and in your future. I also want you to associate unhealthy foods with poor health, overweight and a poor quality of life. Create healthy and unhealthy images as you make the positive and negative associations of each.
– Practice Mindful Eating:
This means that you are paying attention to how delicious the food is, the texture of the food, the aroma etc. By focusing on what you are eating, you will be less tempted to wolf food down. This action allows our brain to register that we have eaten and are getting full. This also allows you to control how much you eat.
– Plan Your Meals:
Eat three meals a day and two snacks. This is vital as it stabilizes your blood sugar preventing the desire to overeat or make poor health choices – even in an emotional context. Have you ever gone grocery shopping hungry? Remember the poor food choices? This same situation can be applied to everyday life – do not go through life hungry! Low blood sugar – even slightly will only lead to poor food choices which result in overeating and poor health.
– Identify Your Eating Triggers:
Is your eating trigger emotional? Boredom, stress, anger, anxiety or loneliness? Is it situational? In front of the TV, baseball game or movies? Is your emotional trigger social? When you are at a family gathering? At a sporting event? With friends?
Once you have determined out what your eating trigger(s) are, the next step is to break that habit by creating an alternative to eating. When you reach for food in response to a trigger – Create a Diversion. First acknowledge that yes, I do want that food because I am lonely, sad, angry etc. Then take a walk, call a friend, read a book, play with your children, try deep breathing – anything to divert your attention from the food until the urge to eat passes.
For lasting behavioral change to occur, there must be a shift in your thinking, from turning to food for comfort and not caring about your health – to the desire to create a quality life with positive health choices.
Remember, dieting and deprivation only lead to a vicious cycle of not eating well, giving-up and then finding comfort in food. The key is understanding why you overeat and then changing your response to the foods you like but are not healthy for you.…

I’m Pregnant And My Back Hurts?

February 13, 2021 Comments Off

Back pain during pregnancy is a very common problem. Three out of four women experience some degree of back pain during pregnancy.

For some women, symptoms may begin before they are showing and last throughout pregnancy. The cause of back pain during pregnancy is related to many factors: change in body posture, hormones that cause the relaxation of connective tissue in the body, poor body mechanics and muscle fatigue. The actual incidence of a pinched nerve during pregnancy is very rare.

So, how do you relieve and manage back pain during pregnancy?

Regular aerobic exercise and general conditioning exercise, such as walking, swimming, and bicycling, are the best methods. These types of exercises increase muscle tone and strength, improve endurance and decrease fatigue. Swimming and water aerobics are also excellent exercises for pregnant women. Frequent position changes, including stretching throughout the day, sleeping on your side with a pillow between your legs, and using proper posture and body mechanics are also important in maintaining a healthy back. Care should be taken to use the larger muscles of the legs and arms in moving objects to prevent muscle strain. You may strengthen your leg muscles by doing lunges and squats.

If you experience back pain, you may apply moist heat and/or cold packs as needed to decrease pain. You can wear a pregnancy support or SI (sacroiliac) belt to decrease pain and improve posture. Medications, including over-the-counter ones, should be taken only under the direction of your physician or health professional.

If you have persistent back pain, which interferes with your overall function, talk to your GP urgently.

One of the best methods in restoring function and self-sufficiency in persons with disabilities and pain is utilising Neuroskeletal Therapy, which is safe and gentle during pregnancy.

Remember that most women who experience back pain during pregnancy do not have symptoms after delivery. Back strengthening exercises done throughout pregnancy will help you during labor and delivery and while caring for your growing infant after delivery.

Terry O’Brien

Back Trouble UK…

5 Simple Tips to Help Melt Away Belly Fat Fast and Keep It Off!

January 16, 2021 Comments Off

If you want to melt away belly fat fast, you’ll need to follow a few simple rules that will dramatically boost your progress. This will keep you motivated, allowing you to make even more progress and keeping you from falling off the wagon, and regaining any fat you lose.
1. Consistency
I know this seems really obvious but it’s also really important. First, too many people get gung-ho when they start and right away they hit the gym six days a week, a couple of hours at a time. But they can’t sustain it so they burn out and quit after a few weeks, only to try it all again in six months. It’s a vicious cycle.
Yes, you need be consistent with your nutrition and workout program. But the key is that you are consistent with the RIGHT nutrition and workout program.
If you mindlessly follow the wrong diet or exercise program, being consistent isn’t going to get you the fat burning, muscle building results you want.
So be consistent, but first make sure you have the right program in place.
2. The Right Nutrition Program
This goes along with what I mentioned in number one. You need a nutrition program that works, that you can stick with over the long haul. This means no crazy starvation diets, no eating cabbage soup all day every day, or any other such nonsense.
You can eat a healthy, balanced diet that tastes good, too!
3. Smart Training (not JUST training)
You NEED to exercise. You can’t get quality results with nutrition alone. But, more importantly than exercising, you must exercise properly. What’s the point of exercising if you’re using a program that won’t get results?
Or worse, a program that causes injury so you can’t workout at all?
4. Rest
Rest is a crucial part of your health and fitness program if you want to get results. There are two parts to resting.
One, you need to get enough sleep. Chronic lack of adequate sleep will destroy any results you might get.
Two, your body needs to rest and recover from the workouts themselves. In order to burn calories, boost your metabolism, and build lean muscle, you need a lot less exercise than most people realize. The crucial aspect of training is quality work, not quantity.
And none of the work will matter if you don’t get enough rest between workouts. This is the time your body recovers and repairs itself, overcompensating for the workout and coming back stronger and fitter.
If you become chronically over trained you’ll start going backwards, feeling lethargic, not wanting to workout, getting weaker instead of stronger, losing hard earned muscle, etc.
5. Attitude
Your attitude truly is everything. Everything else on this list flows from your mindset. If you don’t have the proper mindset, you’ll never last anyway. Even if you do start a program and follow some great fitness tips, you won’t stick with it long enough to see results.
Get your head right and your body will follow.…

Signs Of Tooth Enamel Erosion

December 18, 2020 Comments Off

We may not really easily diagnose tooth erosion since plaque is an invisible layer of bacteria that clings to our teeth and breaks down the enamel in time. We may not feel any pain while the process or erosion is taking place until we visit the dentist and discover that a tooth is already in bad shape. This can further be seen in tooth surfaces and sections that are hard to reach by just brushing. Most of the times, the erosion occurs on the inner surfaces between the teeth.
Without properly brushing and flossing your teeth, there is really a great probability that the enamel on some parts of your teeth is about to breakdown. Consequently, tooth decay occurs and the rest is irreversible. Even re-mineralization of the teeth cannot bring back the protective enamel layer on the teeth. Thus, there is no way of repairing the enamel loss and the only solution is to fill the holes caused by tooth decay with dental amalgam. There are even times when the dentist will just have to wait until the tooth has holes or has decayed prior to using a dental filling.
Nevertheless, there are some ways you can tell that the tooth is already decaying or if the enamel has already eroded. One way to tell is that the tooth has already become discolored and typically it will have a yellowish tinge. The degree of discoloration varies as it depends on the affected tooth area. Sometimes the person will also suffer from teeth sensitivity as the enamel wears out. Cracks and dents on the tooth edges and surfaces are also signs of tooth enamel loss. A change in tooth shape especially a more rounded shape on it may also mean that a pending tooth decay is about to occur.
To prevent enamel erosion, dental professionals suggest of modifying your daily diet especially for people who drink acidic, carbonated, and alcoholic beverages. Reducing the intake of sugary foods is also helpful as most types of bacteria in the mouth feasts on sugar. Even the type of sports you engage in may cause harm to your tooth enamel especially to swimmers wherein their teeth are exposed to chlorinated water.
There is no natural way of restoring the tooth enamel once it has eroded. So it is always best to use preventive methods by keeping a healthy diet and avoiding enamel destructive beverages. You may also use a straw when drinking acidic or carbonated beverages. Nonetheless, rinse with water after drinking these types of beverages. Necessarily, brush your teeth with fluoride toothpaste at least twice a day and include flossing and mouthwash in your daily oral hygiene.…

What To Look For When Choosing An Oncologist

March 24, 2019 Comments Off

Cancer is a topic that most people avoid because there is really nothing good to be said about it at all. Having it can feel like the literal end of the world, and getting rid of it can be a fight that you’re just not ready for. You can prepare for what it takes to battle this disease by reading these useful facts.

To beat cancer, finding it early is essential. You should visit your doctor regularly for tests that can catch cancer early. Monthly self exams can be an effective way to detect any early signs of breast cancer or testicular cancer.

So many people diagnosed with cancer just want to give up. They may feel hopeless and sure that they are certainly dying. This isn’t true in a vast amount of cancer cases! Studies show that people who face their disease with a positive attitude and who visualize the tumors dying, have a much better rate of survival!

Older adults are at higher risk for developing certain types of cancer. Approximately 75% of cancers are diagnosed in people aged 55 and older. As the risk rises, so does the importance of staying healthy and physically fit. Regular doctor visits, normal body weight, a healthy diet, self-exams and cancer screening tests can all help to reduce the risk.

Be prepared for physical changes that could occur from the cancer treatments. Your oncologist can give you a summary of what may happen when you undergo cancer treatment. Take care with your appearance during treatment. A wig can help you retain your normal appearance. If you see that your face is pale, use some makeup.

Simple moral support can help someone with cancer is indescribable ways. Something like a simple “I love you” said to someone can have a lasting positive effect that helps people to heal and grow. Emotions play a big role in the fight against cancer, and reminding someone of your love for them is good for everyone involved.

Try to stay at a healthy weight. Being overweight and inactive can increase your chances of getting cancer. Excess weight has far reaching consequences and losing weight will do much more than lower your cancer risk. It will also lower the risk of heart disease, diabetes, stroke, and premature death.

Fitness

Stay active and try to include at least 30 minutes of exercise into your day. Not only does exercise help you lose weight and stay fit, it can also reduce the risk that you will develop certain kinds of cancer, including breast and colon cancer. Try to make fitness fun by taking a class or partnering with a friend to exercise.

Good Health

Help prevent cancer by keeping physically fit. If your body is in good health, you will have a greater chance of avoiding the disease, or fighting it off if you do encounter it. You do not need to be an Olympic athlete- any exercise that gets your heart pounding is effective.

Armed with the proper knowledge about any subject, you can rest assured that you’re in a better position to do something about it. Increase your odds of preventing or defeating cancer by using the tips provided to you in the article above. Information is your best tool in this war.…

CERFODES

Strong and Fit Body