Roti vs. Rice- What should you have your meals with?

The nutritional conflict between rice and roti is age-old, as primary staples of every Indian cuisine.  White rice and wheat chapattis are both infused with considerable amounts of protein, calorie, fat as well as fibre. This overlap makes it tougher to choose just one as an accompaniment with your meals.
The health-conscious can take a sigh of relief with this list of effective benefits of the two. Let’s pit them against each other!

#1: If you opt for a lighter meal…Choose rice!
Boiled white rice is easier to chew and digest as it is low in fibres. For those with issues of diarrhoea, colitis, an upset stomach or morning sickness, rice is a favourable choice. If you are suffering from chronic gastrointestinal distress, rice is recommended for you.
Tip- You can consume a bowl of steamed rice with sautéed vegetables for a wholesome meal!

#2: If you are looking for muscle growth…Choose roti!
Rotis is the best food accompaniment for vegan and vegetarian bodybuilders. At home, you can mix variants of whole grains to harness the benefits of calcium and other minerals. Wheat chapattis made of whole grain consist of complex carbohydrates that boost your energy.
Tip- For reducing your portions, have two servings of roti (without ghee) with a large bowl of home-cooked yellow dal.

#3: If you have a heart condition… Choose rice!
For you to keep your heart healthy, the consumption of rice is vital. Brown as well as white rice is full of fibres and high in magnesium, niacin, phosphorus that can prevent heart problems.  Rice helps you in lowering bad cholesterol levels.
Tip- Substitute your regular white rice in the khichdi or biryani recipe with brown rice. (Contains fibrous bran and germ layer)

#4: If you want to feel fuller… Choose roti!
For weight watchers, who want the feeling of satiety for longer period should include rotis in their meal. Wheat rotis take longer to digest which helps in maintaining blood sugar levels. This quality also makes it a good alternative for diabetic individuals. Wheat rotis are nutritious and contain vitamins B1, B2, B3, B6 and B9 that help in keeping you strong.
Tip- While kneading the wheat dough for the rotis, you can add soya powder to increase its protein content.
To escape the dilemma of choosing between these two healthy and tasty staple sides, try switching to whole-wheat rotis and brown rice. Savour both, guilt-free!

If you would like to consult with me privately, please click on 'Consult'.

 Roti vs. Rice- What should you have your meals with?

How much sex should you really have?

Sex is an extremely personal and subjective matter. Different individuals relate to and indulge in sex differently. The idea of sex also varies from person to person and may not always fit the stereotypical penile-vaginal penetrative intercourse.

There is no way of determining exactly how much sex is good and how much of it is too much. Some people like to be sexually active with thorough regularity while others find comfort in abstinence. Age also plays an important role here with people between the ages of 18-29 indulging in higher levels of sexual activity than those who are middle-aged or elderly.

The different levels and frequencies of sexual activity have varying degrees of impacts on the overall mental, physical and sexual health of a person. There are numerous health benefits attached to having an active sex life, which manifests themselves in both the body and the mind.

The health benefits of having sex are - 
As per studies conducted, it has been shown that having sex, at least, two times a week can boost overall physical and mental health. The many health benefits of being sexually active are as follows:
   It improves immunity and makes the body more resilient to diseases
   It improves bladder control in women and prevents urinary incontinence
   It prevents erectile dysfunction in men
   It improves blood circulation and lowers blood pressure
   It acts as a stress reliever
   It improves functioning of the heart and lowers the risk of heart disease
   It reduces sensitivity to pain
There are several other benefits of sex, which include the effective healing and nurturing of the body in a holistic manner.

Is there a limit to having sex?
A large number of people all around the world are concerned about their carnal compulsions and frequently approach sex therapists about what frequency of sex constitutes as a 'healthy' dose.

There really is no such thing as too much sex. But if overindulgence in sexual activities causes a disturbance in everyday activities such as work, classes, household responsibilities and other obligations, it becomes a problem. If such a situation arises, it might be signs of a sex addiction in which case it is important to consult a sexologist or sex therapist. Ideally, having sex two times a day is good for your body, mind and soul.



How much sex should you really have?

Health advice for a breastfeeding mom

Breastfeeding mothers need to be conscious and aware of their diets. How the mother eats is how the child gets its nutrition. While they do not need any major changes from what they were eating during the pregnancy, a few adjustments are advised. A few basic adjustments in daily routine are enough. They are:

1. Eat very well - Eat a balanced diet to suit your health. Remember, first it is important to meet your nutritional needs. Only when you are eating well would the quality and quantity of your milk be ideal for your baby. Do not diet under any circumstance. We understand you wish to lose all the pregnancy weight soon, but remember, you child is your priority now. When you diet, your body will start drawing on its reserves. This will affect milk production. By dieting, you will also lack the amount of stamina you need to take care of your baby. Be aware that feeling extra hungry during breastfeeding is normal. Your body is working around the clock. Eat small meals at regular intervals to keep your hunger satisfied, your weight concern at bay and your body strong.

2. Don't count your calories - Not until you are breastfeeding. You need at least 500 calories more than you did when you were not breastfeeding. Don't let this shock you, your child will be feeding off you. There are other ways to regulate your weight and lose the extra pounds gained during pregnancy, do not compromise on food at all.

3. Do not rush to exercise - Consult your doctor and ask for suitable exercises for your body. You might have stitches which are yet to dry, so don't be hasty. Get your workout regime planned professionally and under guidance.

4. Do not avoid fats - Eat healthy foods and opt for good fats. Foods that are good for you and for milk production are a big yes. Foods which do not contribute in any positive way can be done without. They will only harm you in the long run.

5. Avoid alcohol - Stay away, and if you do want to indulge consult your doctor. An occasional drink is usually okay, still it is better you abstain altogether until you stop breastfeeding. And if you do have a drink, feed at least after two hours.

If you would like to consult with me privately, please click on consult.

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Advice For A Breastfeeding Mom

Endometriosis is a painful condition where the endometrium tissue lining the walls of the uterus, grows as implants outside the womb of the patient. This can lead to a number of painful conditions and is often considered as a common cause behind severe pelvic pain, as far as women are concerned. Here is all you need to know about endometriosis and pelvic pain.

 Painful menstruation: depending on the stage of the condition, the implants could remain on the surface or go deeper into the ovaries which may cause acute and severe problem during ovulation as well as the menstrual cycles. This is one of the symptoms that one must not ignore. If you are having painful cramps that affect the pelvic area and the abdomen, and if these cramps last throughout the duration of the cycle, then there are strong chances that you are experiencing the pain that comes with endometriosis. 
 Pain during and after intercourse: while there are many reasons why women may face pain during intercourse, it may be noted that vaginal and pelvic pain that come during and after intercourse could point towards the presence of endometriosis, which is causing irritation and discomfort due to the implants. 
 Bowel movements and urination: usually, pelvic pain may trickle down to and also get activated by the bowels when there is a motion as well as urination. This is a common problem that can cause pain, which spreads throughout the region if the patient is suffering from endometriosis. 
 Bloating and other symptoms: when the abdomen and nearby regions face bloating due to the implants and their painful spread, the pelvic region as a whole bears the brunt in terms of severe pelvic pain. The bloating and other symptoms like loose motions and constipation can also create pain in the abdomen and pelvic region on a persistence basis. Sharp pains may also shoot up and down the lower back due to such symptoms which should not be ignored if they do not abate within a few days. 
 Misdiagnosis: many times, the bloating and pelvic pain may be linked with pelvic inflammatory disease, which causes pain in the muscles and joints. But if you are having pain in the abdomen as well as problems during your menstrual cycle, then it may be helpful to have the tests for endometriosis done as well. 

In order to diagnose the condition, the doctor must ensure that proper imaging tests like mri and ct scans as well as an ultrasound with lab tests based on blood samples have been conducted. The pelvic pain that comes with this condition can be treated with the help of pain relievers like ibuprofen and aspirin.

Could Your Pelvic Pain be Endometriosis?

Menopause is characterized by the absence of menstrual periods for 12 months. It is the time in a woman s life when the ovaries stop functioning. The periods then stop forever. The normal period of menopause is 51 years of age, however, menopause may happen as ahead of schedule as the 30s or as late as the 60s. There is no solid lab test to determine when a lady will encounter menopause. Early menopause usually starts between the ages of 40 and 45. Untimely menopause begins significantly earlier, before the age of 40. Nevertheless, premature or early menopause is not that common with only about one percent of the women going through early menopause before the age of 40.

The signs and symptoms of early menopause are like the usual menopause. Some basic side effects include:

Irregular periods (amenorrhea)
Hot flashes
Night sweats
Vaginal dryness
Mood shifts
Mental fogginess
Diminished sex drive
Your specialist will suggest a treatment depending on your individual circumstances. Some common ways to deal with premature or early menopause are as follows:

Hormone Replacement Therapy
Supplements containing estrogen and progestin can help and replace some of your reproductive hormones in the body that can no longer make it all alone. They are frequently taken until the normal period of menopause (around 50) to help avoid bone loss. This treatment is not suggested for all ladies since it expands the danger of:

Heart issues
Stroke
Blood clots
Breast cancer
Supplemental Calcium and Vitamin D
Supplementary calcium and vitamin D can help in preventing osteoporosis in case you are not getting enough of these supplements from your normal diet. Women between ages 19 to 50 need to consume 1,000 milligrams of calcium for each day through food or supplements. Ladies over age 51 need to consume 1,200 milligrams for each day. A prescribed day-to-day measure of vitamin D has not yet been built up. For grown-up females, most specialists prescribe 600 to 800 global units through food or supplements. One should get a prescription from a doctor before ingesting the medication.

Other strategies to deal with Infertility
A few ladies with untimely menopause can at present get pregnant with no treatment. Ladies who want to have children, however, tend to become infertile after early or untimely menopause, need to consider in-vitro treatment, fertilization or even adoption.

Talk Therapy
Numerous ladies discover that having a conversation with a therapist can be supportive to adapt to their anxiety. It helps them release their pent up emotions and gives the clarity and satisfaction about their problems. Talk therapies like cognitive behavioral therapy are always beneficial since they help in addressing the symptoms and side effects that a woman may be going through emotionally when it comes to early menopause.

Early Menopause - How to Treat it?

Once the reality of the positive pregnancy test sets in, dreaming about the yet-to-arrive begins. Curiosity about gender, options for names, ways to manage, shopping ideas, etc., begin to get discussed. And then totally out of the blue the news comes that there is a miscarriage. This is one of the most depressing phases. It is very important for the family to be around and support each other. While the entire family is upset and hurt over the news, the mother needs most care as there is just not emotional but a huge physical component also to the episode. On the other hand, remember that miscarriages are extremely common, and is no indication of a fertility issue.

The first step would be to diagnose and confirm the miscarriage. After that, depending on whether it was complete or incomplete, some medical intervention might be required. In most cases, medications like misoprostol are given to expel the uterine contents. These help by clearing out the contents in about a couple of days' time. In some cases, a D and C might be required if your doctor suspects that medication will not suffice. This also helps identify if there is any issue in the uterus that could have caused the miscarriage.

While the above take care of the physical part, the emotional component also requires cautious management. Needless to say, this is trickier than the earlier one.

Mourn to your heart's content - When you have nursed a life within you and have lost it, it is very normal to cry for its loss. There would be a mix of emotions - shock, denial, confusion, anger, grief, depression, etc. Take some solace from that fact that this is nature's way of removing unhealthy fetuses.

Get someone to talk to - Need not be your husband, but anybody whom you can talk to without having to watch words. A sibling, a good friend, a close relative - your choice. Make sure you don't pick ones who will judge and sympathize with you. More than sympathy, you need someone understanding and knowledgeable.

Socialize more - As you would have kept to yourself post your positive test, use this time to socialize more and meet friends whom you have not regularly been in touch with. Close family members, your children (if you already have), society groups, movie groups, etc., help to a great extent.

Formal medical counseling: If you are not able to cope with your regular circle of family and friends, try seeking professional advice from counseling.

Spirituality - Whether you believe in temple or churches, spend some time there. Involve in some religious activity if you would like, this helps very often.

As much as it is painful and traumatic, it is not very uncommon or unnatural. Get back on your feet, the sooner you do, the better.

Miscarriage - Ways To Recover

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