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Simple Tips For A Healthy Pregnancy

Kavita Devgan

Kavita Devgan
2 March 2020

This article is authored by Kavita Devgan. Kavita is an acclaimed nutritionist with 20 plus years of experience as a weight loss and holistic health consultant.

A healthy diet is extremely vital for your body when you’re pregnant. The foods eaten before falling pregnant, during pregnancy and after birth – all have an effect on the child growing inside your body. Therefore, one can always get creative with their nutrition plan and follow these symptom-alleviating tips to have a low problem pregnancy.

Add ginger to the tea or drink ginger ale

Ginger Tea Benefit

It helps settle the stomach and fight queasiness

Avoid foods and smells that make the stomach churn

Avoid foods and smells that make the stomach churn

One’s sense of smells and odours tends to heighten during pregnancy.

Keep simple snacks like crackers by the bedside

Keep simple snacks like crackers by the bedside

When you wake up, nibble a few crackers and then rest for 10 to 20 minutes before getting out of bed.

Eat small, but, frequent meals

An empty stomach can increase nausea. Aim for foods high in protein or carbohydrates, as both help fight nausea.

Sniff lemons

Sniff lemons.

The smell of a cut lemon may help your nausea. Put slices in your iced tea or sparkling water.

Avoid artificially ripened fruits and vegetables

Avoid artificially ripened fruits and vegetables

Especially those bought from the cold storage - to handle heartburn the natural way.

Avoid very heavy meals close to bedtime

Avoid very heavy meals close to bedtime

Avoid Chinese food, especially, which contains ajinomoto, as it will make you feel thirsty throughout the night.

Keep acidity troubles away with a glass of amla-water

Coconut water, lassi and banana could also come in handy. Also have lots of sprouts and green leafy veggies – full of vitamins B & E, which aid in digestion and in excreting acid from the body.

Avoid excess use of antacids, and coffee, colas, and teas

Avoid excess use of antacids, and coffee, colas, and teas

Antacids and caffeinated beverages act as diuretics.

If you are sweating excessively, have a glass of fresh limewater with some salt

If you are sweating excessively, have a glass of fresh limewater with some salt

In fact, any drink would do, as long as it replenishes your electrolytes.

Keep a bottle of water handy and sip throughout when travelling by flight

Benefits of eating ginger

Be especially careful when air travel as the cabin air has very little moisture in it.

Try a piece of bread with honey before bedtime

Try a piece of bread with honey before bedtime

Understand the strong co-relation between food and sleeplessness. A meal or a snack, that is high in carbohydrates, can induce sleep.

Warm milk on your way to slumberland helps, too

Warm milk on your way to slumberland helps, too

Deficiency of calcium and vitamin B complex can also affect sleep.

Apart from following a healthy diet during pregnancy, it bodes well to stay active, stay away from cigarettes and alcohol and, most of all, stay happy!



DISCLAIMER

The views and opinions expressed, and assumptions & analysis presented in this content piece are those of the author(s) and do not necessarily reflect the official policy or position of any other agency, organization, employer or company. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

 



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Diet, exercise and sunlight: Three factors women shouldn’t ignore for good bone health

Dr. Dharini Krishnan

Dr. Dharini Krishnan
11 January 2021

This article is authored by Dr. Dharini Krishnan, an award-winning Consultant Dietitian, she believes that for a healthy body and mind, we must combine modern medicine with native Indian practices which are proven to benefit us.

Barring a significant injury or fracture, we rarely tend to think about bone health. Yet, for women, particularly those who are middle-aged or older, this is a vital concern because of the risk of osteoporosis.

In 2013, it was estimated that there were 50 million Indians who were osteoporotic or having low bone mass. Some studies have found that the prevalence of osteoporosis could be as high as 42.5% in women over the age of 50.

Osteoporosis and health complications

Eat Breakfast

Osteoporosis comes from the Latin for “porous bone”, and is a condition where bone tissue loses its density, and becomes weaker and more fragile. Such bones are easily susceptible to breaks, resulting in pain, disability and loss of functionality in everyday life.

Bones, which form the primary supporting framework of the body, grow from birth till our early twenties, which is the period of peak bone mass. Bone is an active tissue that undergoes regular replacement in conditions of health.

In osteoporosis, however, bone formation is outpaced by bone loss, leading to porosity or thinness of bone tissue and brittle bones. Such bones could easily be fractured even in the absence of significant trauma. Such fractures tend to reduce mobility and lead to increased hospitalization and dependence on others.

Why osteoporosis affects women more

Women are particular at risk for osteoporosis because they have lesser bone mass to start with. The geometry and structure of bone have also been increasingly recognized as important risk factors for fracture.

The risk of osteoporosis significantly rises during menopause because of the hormonal changes women undergo at the time. This is because estrogen plays a significant role in maintaining bone health, and the secretion of this hormone falls drastically during menopause.

The importance of protein and calcium in the diet

Skin Care

For some time now, awareness of the importance of calcium for bone health has been growing. Hence, women are advised to consume sufficient amounts of dairy, green leafy vegetables, soya products and nuts.

What many don’t realise is that sufficient levels of protein are just as important for strong bones. After all, protein makes up roughly 50% of bone volume and about one-third of its mass. Daily intake of protein is also necessary to provide the raw materials for bone formation. Unfortunately, research shows that the levels of dietary protein consumed by Indians are actually reducing.

For non-vegetarians chicken, fish and eggs are good sources of protein. For vegetarians, pulses are one of the primary sources of protein, along with dairy products. Daily intake of protein in at least two major meals of the day, particularly in healthy forms such as sambhar or dal is, therefore, vital.

The role of exercise and sunlight

Eat Breakfast

Bone health also requires good muscle health. This makes it necessary to undertake moderate exercise as often as possible. A 45-minute walk six days a week as well as resistance training using the body weight, such as surya namaskaras, can go a long way to building muscles. Importantly, the body also requires Vitamin D to mobilize calcium for bone health. Hence, exposure to peak sunlight between 11am and 3 pm at least twice a week is also vital for bone health.

Osteoporosis can be a serious health problem that disrupts life and limits mobility, particularly for women. However, a healthy diet, rich in calcium and protein, together with exercise, can go a long way in maintaining bone health.



DISCLAIMER

The views and opinions expressed, and assumptions & analysis presented in this content piece are those of the author(s) and do not necessarily reflect the official policy or position of any other agency, organization, employer or company. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

 

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