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Benefits of Canola Oil And Its Side Effects Tips

ARTHRITIS - How To Manage Symptoms Effectively?

Dr. Faiyaz Khan Pt 91% (533 ratings)
MPT - Orthopedic Physiotherapy, Fellowship In Orthopaedic Rehabilitation (FOR) Advanced Diploma in Nutrition & Diet
Physiotherapist, Kolkata
ARTHRITIS - How To Manage Symptoms Effectively?

Arthritis is an inflammatory disease, destroying the synovial tissue of small joints like hand, wrist, elbow, feet etc.

Symptoms may include pain, weakness, morning stiffness and pain, stiffness and pain after a period of inactivity, joint swelling, restricted joint mobility leading to reduced function.

Certain people are with increasing risk of suffering from arthritis, they are:

Increased risk

Female sex

Exposure to tobacco smoke

Occupational dust (silica)

Air pollution

High sodium, red meat, and iron consumption

Obesity

Low vitamin d intake and levels

[ note that arthritis can't be cured but it's symptoms can be managed very effectively with proper medications, lifestyle and diet. ]

Remedies to manage arthritis and it's symptoms:

1). Exercise - exercise increases joint function by reducing pain & stiffness.

Exercises like aerobic, hydrotherapy works excellent.

2). Massage - massage soothes the pain and reduces swelling.

3). Diet - foods that aggravate arthritis should be avoided, they are:

. Sugar and artificial sweeteners

. Processed and junk foods.

. Excessive salt, oil, meat and alcohol.

. Refined carbohydrates and hydrogenated oils like canola oil, safflower oil, soyabean oil, rapeseed oil etc.

. Nightshade category foods like: potatoes, pepper, tomato, chili powder, capsicums, cherries, goji berries.

. Smoking cigarettes contain polycyclic hydrocarbon which are highly inflammatory.

Foods to have:

Their are various foods that help to fight arthritis symptoms and inflammation.

They are as follows:

. Omega 3 fatty acids: from seacod oil, fish oil, flax seeds and chia seeds, olive oil etc.

. Magnesium taken from pumpkin seeds, green leafy vegetables, almonds, nuts, dark chocolate, etc.

. Vit d3 (uvb) from sun exposure minimum of 30 mins for asian people who usually have brown to wheatish colour, for fair people 20 mins is sufficient, given the time of exposure is anywhere between 10am - 2pm during winters and 10am - 12pm in summers.

. Capsaicin - when used in the form of topical application locally, gives promising results.

. Probiotics (good friendly bacteria found in our gut) like lactobacillus, l. Rhamnosus, bifidibacterium, saccharomyces etc helps alot, food sources are: yogurt, sauerkraut, kombucha, kefir etc. (fermented foods or vegetables).

. Foods high in antioxidants and vit c helps to lower inflammation, foods like apple, guava, papaya, avocado, carrot, sweet potatoes, pineapple (bromelain) are rich in antioxidants like bioflavonoids which helps to fight ros (reactive oxidation species) of free radicals, thus helping to lower inflammation and pain.

. Proteolytic enzymes when taken two hours before meal or four hours after meal gives excellent anti-inflammatory properties, they are found in: pineapple, papaya (unripe), ginger, kiwi etc.
Serrapeptase is also a nutraceuticals enzyme found in natural plant enzyme in europe gives excellent pain relief.

. Curcumin with more than 85% pure organic biocurcuminoids gives phenomenal pain relief and stiffness in arthritis.

. Boswellia serrata also knows as indian frankincense, shallaki in sanskrit gives good pain relief when taken in more than 75% boswellic acid.

. Foods high in methylsulfonyl methane (msm) gives pain relief, foods like garlic, onion, cabbage, asparagus are high in msm.

. Bone broth - it has amino acids like proline and glycine which rebuilds connective tissue.

These natural remedies can be tried as complementary medicine along with conventional medical treatment, but make sure you seek advice with your nutritionally informed doctor and a nutritionist before taking any food supplements or nutraceuticals.

Conquer arthritis with" food is medicine" on world arthritis day - 12th october.

Ways In Which You Can Control Weight Gain During Pregnancy!

Dr. Ruchi Malhotra 90% (481 ratings)
MBBS Bachelor of Medicine and Bachelor of Surgery, DNB - Obstetrics & Gynecology, DGO
IVF Specialist, Delhi
Ways In Which You Can Control Weight Gain During Pregnancy!

Are you gaining excessive amount of weight during your pregnancy, well you are not alone.  Most of the pregnant women tend to be overweight or obese. You are viewed as overweight, if your pre-pregnancy body mass index (BMI) is approximately between twenty-five and twenty-nine. Your BMI is the relationship between your height and weight. You are considered obese, if your BMI is thirty or more.

However, here are some ways with which you can control the weight gain during pregnancy:

  1. Eat a solid, yet less-calorie dietUtilize a convenient pregnancy food journal to ensure you are getting enough supplements and drinking a lot of water every day. The journal is additionally helpful for keeping track of your mood swings and appetite levels, so you can spot patterns you may need to change. Since you realize that you have to take after a particular eating regimen, the following are very solid for you:
    • Crisp leafy foods
    • Oats and bread made with whole grains
    • Low-fat milk and dairy items
    • Foods rich in folate such as strawberries, spinach and beans
    • Unsaturated "good" fats such as olive oil, canola oil, and shelled nut oil
  2. Regular exercise: In case you are a relative newcomer to work out, you can start with pregnancy exercise for beginners. You can practice low-impact exercises; for example, walking, swimming and light heart stimulating exercises. Never begin an exercise without first talking with your medicinal services supplier or doctor. Furthermore, make sure to you adhere to the thirteen principles of safe pregnancy work out. A few women do get in shape during pregnancy in case that they roll out solid eating regimen and make way for life improvements, so make sure to check in with your specialist if this happens.
  3. Comprehend your calorie needs: As specified before, not all pregnant women have to put on equivalent measures of weight. Thus, you have to know precisely what number of calories you require. Talk with your specialist to get the correct number.
  4. Eat frequent, small meals: This is true when you need to deal with your weight, pregnant or not. Eating successive little dinners is particularly helpful when you are pregnant. Eating a full feast makes you wiped out.
  5. Taking prenatal pre-natal vitamins: This is something your specialist will recommend in any case. Yet, in case that you require an extra motivation to take your pre-birth vitamins consistent, then this is it. As you most likely are aware, your body needs additional food and nutrients during pregnancy. In case that you need to deal with your weight and take in the supplements without stacking yourself with calories, take your vitamins.

In case you have a concern or query you can always consult an expert & get answers to your questions!

3379 people found this helpful

Top 4 Internal Organs You Should Pay Attention!

Dr. A.A Khan 93% (1041 ratings)
MBBS,CCA,DCA,AASECT,FPA,AAD,F.H.R.SM.I.M.S
General Physician, Bangalore
Top 4 Internal Organs You Should Pay Attention!

The health of our internal organs is one of those things we all take for granted until it’s too late. We think our youth and vitality will never pass but in truth, even though you’re not feeling it now, every dietary or lifestyle decision will affect you in the long run.

Fortunately, in our day and age, people are more in more interested in their lifestyle and habits. The number of people searching for a health-related subject is on the rise, while young people (especially millennials) and healthier and more physically active than ever.

Top 4 internal organs

When it comes to preserving our health, it’s important to take a systematic, patient approach and deal with each of the internal organs separately, each with its needs. Occasionally some health issues are intertwined, so by focusing on one organ, you might be inadvertently preventing another more serious health problem. The top four internal organs that we should pay more attention to comprise the kidneys, heart, lungs, and the liver. Let us look at it in detail:

´┐╝Kidneys

The kidneys are two fist-sized organs below the rib that basically act as your natural filtration system. Each day, they filter about 150 litres of blood to produce 2 litres of urine. They are one of the most important organs that we possess and are vital to our survival.

Kidney diseases

Neglecting them for long periods of time can lead to:


These health conditions and other ailments that will require an expensive trip to the doctor. Famously, selena gomez was diagnosed with lupus nephritis, a variant of the disease that targets the kidneys. Over 60 % of lupus patients are affected by it. The singer/actress is on recovery and received a kidney transplant in september 2017 from a friend.

Guidelines for kidney health

The first thing you need to do to preserve your kidneys is staying hydrated. A good indicator of proper hydration habits is the color of the urine – if it’s any darker than straw colored, drink more fluids. As a side note, make sure to not overdo it. Drinking more than six glasses of water per day is redundant and in some cases, it might do more harm than good.Moving on, a stable and healthy diet can do wonders for your kidney health. Foods that possess antioxidant qualities (also called ‘’super foods’’) can eliminate free radicals and protect the body from various types of infections and diseases.

Some examples of super foods you should consume are as follows:
cabbage contains phytochemicals, an element that protects the body from free radicals.
• onions have plenty of flavonoids (quercetin, in particular) which prevent heart diseases.
• to reduce kidney inflammation, blueberries are a good source of anthocyanidins and vitamin c.
• strawberries have phenols, which maintain the cellular integrity of the body and kidneys in particular.

Heart

The heart is an important organ that pumps blood throughout the body, providing it with oxygen and protecting it from various ailments. If not taken proper care of, it can lead to coronary artery disease, heart failure, chest pain, hypercholesterolemia, heart arrhythmia and cardiovascular disease.

Diet guidelines for heart health

With that being said, it is common knowledge that the most delicious foods are of the same type bad for your heart. High sodium and high-calorie foods such as fast foods, processed and refined should be avoided as much as possible. If resisting them is hard (as is for everybody), try adjusting the portions. Eat fewer high-calorie foods and more low-calorie products such as fruits and vegetables. For example, focus on canned fruit, especially if it’s packed in low-calorie juice or water, canned vegetables or pick them frozen (preferably) fresh. Limit your intake of sugary frozen fruits, coconuts and vegetables dipped in sauces.

Fiber is an important ingredient not only for the heart but for the body in general. Fiber can reduce the levels of cholesterol, maintain blood pressure and prevent certain heart diseases by extension. Whole grains are rich in fibers.

Here are a few examples of grain products that have copious amounts of fibers:
• whole-grain pasta
• oatmeal
• whole-wheat flour
buckwheat, brown rice and barley
• whole-grain bread

And here are a few products that you could limit:
• muffins
• biscuits
• cakes
• pies
• egg noodles

Another alternative is to reduce the consumption of trans fats. Without getting too technical, trans fats (or trans fatty acids) are unsaturated chemicals that are found in fast foods. Experts split them into two large categories: natural and artificial trans fats. The former is produced naturally in the stomach of some animals and the food made out of them, like meat and milk, while the latter is produced industrially for wide consumption by adding vegetable oils to solidify them. Trans fats can raise your levels of cholesterol and increase the risk of strokes, type 2 diabetes, and strokes.

Bill clinton, who served as the 42nd president of the united states, has had surgery twice due to blocked arteries. In 2004, he underwent quadruple bypass surgery. Since then, the former president has adopted a healthier lifestyle, losing a lot of weight and following a dated based on vegetables, beans, and fruit.


A good method to limit trans fats consumption is to carefully portion how many solid fats are added to food when cooking. Also, cutting the fat off the meat, adding low sodium salsa to baked potatoes or spreading fruits low on sugar on toast are good habits to develop in the long run.

Of course, fats are not necessarily bad. Here’s a list of fats that, consumed in sensible proportions, can do wonders for the heart:
• avocados
• nuts
• seeds
olive oil
canola oil
• light margarine

Fats to avoid:
• gravy
• bacon
• coconuts
• butter
• lard
• palm kernel oils

´┐╝

Lungs

The lungs are as fragile as they are important. An intricate system of thousands of tubes, sacs, and alveoli power them throughout the day, absorbing air and eliminating what’s not useful to the body continuously.

Lung diseases

Before getting into the specifics, as obvious as it’s been for the last 60 years, this needs to go on the record: do not smoke. Experts have linked smoking to cancer over half a decade ago, as well as demonstrating that it clogs the airways and damages the cilia, which acts as kind of a filtration system that eliminates pollutants and heal infections.

Guidelines for lung health

Exercising will not compensate for smoking, but it does strengthen the cardiovascular system, improving the efficiency of the lungs in the process. What’s not so obvious to many people is that many foods indirectly affect the health of the lungs. High-fat diets can lead to lung cancer, while fruits have been shown to prevent it.Together with avoiding smoking and exercising daily, there are a few dietary tips that can preserve the lungs. Staying hydrated is important because water acts as a cleansing agent, improves the blood flow and clears the area where the mucus is stored.
If you’re concerned about lung tumors, pomegranates are known to slow their growth. When it comes to vegetables, kale, broccoli, cauliflower, and cabbage can draw the advancement of lung cancer to a stand. Consuming magnesium regularly in the form of nuts, seeds, and beans, while providing the aforementioned fatty acids, keep the lungs functioning properly. Vitamin c, which can be found in carrots and oranges, lower the risk of lung diseases.Don’t think lung diseases are reserved for the elderly. Amy winehouse was diagnosed with early emphysema when she was just 24. Extensive touring, smoking and various other factors along with a generally unhealthy lifestyle contributed to the development of her disease.

Liver

The liver is one of the most important internal organs that manages the metabolic processes in the body. Old and damaged blood cells are sent to the liver, destroyed and promptly eliminated from the system, making way for newer ones.

Liver diseases

High consumption of alcohol causes cirrhosis, while other forms of neglect cause hepatitis, liver failure, chronic liver disease and fatty liver.

Diet guidelines for liver health

As always, there are some things that you can do in order to prevent the diseases mentioned above. A group of japanese researchers found out that consuming 5 to 10 cups of green tea daily improve the overall health of the liver. Another study states that high-oxidant tea can improve the liver enzyme after 12 weeks.Moving on, high antioxidant fruits such as grapefruits protect the liver cells and reduce inflammation. By consuming anthocyanins from cranberries and blueberries 3 to 4 times a week, the liver is protected from damage and scar tissues.Moreover, it’s also been shown to halt the progression of liver cancer cells in rats, with further research being needed to determine if it can be replicated in humans. Grapes also lower inflammation, but in concentrated form.The prickly pear, an exotic species of comestible cactus used in traditional medicine, was the subject of a 2004 study that demonstrated how this fruit regulates cholesterol levels and compensates for the negative effects of alcohol consumption.

Conclusion

Thanks to science, we now know that a bacon and eggs-based breakfast is a thing of the 50’s, cutting down on fat will help prevent heart diseases, smoking cigarettes are linked to lung cancer and antioxidants halt infectious progressions and heal them. In our current era of fast eating and living city lives, stressed out and focusing on our careers, our personal health usually takes a second spot in our list of priorities. Thankfully, science and medicine progress at an incredible rate, and we’re more aware of the health risks posed by our chaotic habits than ever before.

 

2 people found this helpful

5 Important Nutrients For Women With Advancing Age

Dt. Sangeeta Bhatt 92% (19 ratings)
DDPHN, M.Sc - Food & Nutrition
Dietitian/Nutritionist, Bangalore
5 Important Nutrients For Women With Advancing Age

Women are pivot of a home, so their health is prior most, but unfortunately in today’s world most of them really don’t have time for themselves. Here are the 5 nutrients that are just like blessing for women’s health as they protect from heart diseases and lowers the risk of Osteoporosis, Diabetes, breast cancer and Blood Pressure.

Women have limited amount of Oestrogen as they progresses the menopause age therefore more chances of getting the heart problem.

The five important nutrients are:

Vitamin D: Any deficiency of Vitamin D develops brittle bones and in extreme can develop osteoporosis. Vitamin D helps in Calcium absorption. Studies have shown that Sufficient intake of Vitamin D reduces fracture chances. We can get this vitamin from Sun through skin, from diet and from the supplements. As for the dietary part increase the intake of Milk and its products.

Calcium: As the menopause age approaches ability to make new bone cells decreases. So, to avoid any bone problem one must include calcium rich foods like milk, ragi, broccoli etc.

Vitamin B12:  Women tends to get Vitamin B 12 deficiency as the age advances. The deficiency of this vitamin causes fatigue, weight loss, dementia, depression, poor memory. Fatigue is normally what mostly all women experience but due to negligence not able to diagnosed that it is a deficiency, and with time the problem aggravates. Normal vegetarian diet is not a very good source of Vitamin B12, you can include yoghurt, cheese, egg, milk and fortified cereals.

Folic Acid: It is an important B-complex vitamin that is needed with advancing age. The deficiency symptoms include anaemia, weight loss, headache, fatigue and the higher levels of Homocysteine in blood that is a risk of heart disease. Rich sources of folic acid are green leafy vegetables, citrus fruits, olive oil, and nuts.

Omega 3 Fatty Acid: Researches have shown that this can increase good cholesterol and decrease the bad one. Olive oil contains mono unsaturated fatty acid and has health benefits. Rich sources of omega 3 are fish, egg, soybean, walnuts, canola oil, and flaxseeds.

So, ladies let take a pledge that we will take care of ourselves so that we can take good care of our loved ones.

 

10 people found this helpful

6 Best Substitutes Of Grapeseed

Dr. A.A Khan 93% (1041 ratings)
MBBS,CCA,DCA,AASECT,FPA,AAD,F.H.R.SM.I.M.S
General Physician, Gorakhpur
6 Best Substitutes Of Grapeseed

Do not worry if you run out of the healthiest oil in the kitchen because here is a list of some of the best grapeseed oil substitutes.

Grapeseed oil substitutes
The best grapeseed oil substitutes are olive oil, canola oil, coconut oil, corn oil, sesame oil, safflower oil, and sunflower oil, which have a similar high smoking point.

Olive oil
This oil can also be substituted for grapeseed oil when making mayonnaise due to its emulsifying properties. The ‘lite’ variety of olive oil is as flavorless as the grapeseed oil.

Canola oil
This oil is a good alternative for grapeseed oil when baking. Canola oil is cheaper and its fat composition is similar to grapeseed oil. However, beware of its side effects on brain health.

Coconut oil
Substitute grapeseed oil with refined coconut oil, if you want an odorless and flavorless alternative. For deep frying, remember, it is the unrefined variety that has a high smoke point.


Corn oil
Corn oil is a less expensive and healthy substitute for grapeseed oil. It can be used for cooking and frying both.

Sesame oil
Sesame oil is a good alternative to grapeseed oil when making chinese or malay cuisine. However, use it sparingly as it has a pungent taste and aroma.

Sunflower oil
The neutral flavor of sunflower oil makes it a good grapeseed oil alternative. It can be used for deep-frying foods like french fries and meats.

Other
Grapeseed oil can also be substituted with the following for salad dressing:

3 people found this helpful

Top 12 Foods In Omega-6

Dr. A.A Khan 93% (1041 ratings)
MBBS,CCA,DCA,AASECT,FPA,AAD,F.H.R.SM.I.M.S
General Physician, Bangalore
Top 12 Foods In Omega-6

Eating omega-6 foods usually isn’t a problem for most people, but if you need to boost your omega-6 levels, there are plenty of great foods to do it with.

Omega-6 foods: The best omega-6 essential fatty acid (linoleic acid) foods include corn puffs, sausage, butter, beef, eggs, safflower oil, sunflower seed oil, and brazil nuts, among many others. These levels are based on 100-gram servings, which is an exceedingly large amount for some of these foods, particularly the oils. On average, you should consume roughly 3, 000 milligrams of this fatty acid every day.

  • Safflower oil: A 100-gram serving contains nearly 75 grams of linoleic acid.
  • Sunflower seeds: There are 34 grams of this fatty acid (linoleic acid) in a 100-gram serving of sunflower seeds.
  • Butter: There are 37 grams of this polyunsaturated fat in this serving of butter.
  • Beef: This contains less than 300 milligrams of omega-6.
  • Eggs: There are 3500 milligrams of this fat in a 100-gram serving.
  • Sausage: More than 4000 milligrams are in a 100-gram serving.
  • Mayonnaise: There are over 40 grams of omega-6 in each 100-gram serving.
  • Flax/linseed oil: There are two grams of omega-6 per teaspoon of this oil.
  • Sesame seeds: There are more than 20 grams of omega-6 in 100 grams of these seeds.
  • Pumpkin seedsThese seeds also have over 20 grams of this linoleic acid.
  • Walnut oil: Nearly 53 grams of omega-6 are present in 100 grams of this oil.
  • Brazil nuts: These nuts have over 27 grams per 100-gram serving.
  • Other foods: Other foods rich in omega 6 include chocolate chip cookies, chicken, grape seed oil, evening primrose oil, borage oil, blackcurrant seed oil, canola oil, hemp oil, soybean oil, cottonseed oil, poppy seed oil, and acai berries.

What is omega-6?

Omega-6 fatty acids (linoleic acid) are a group of roughly a dozen different polyunsaturated fats that are commonly found in vegetable products, particularly vegetable oils. However, they are found in small to moderate quantities in many other foods as well. Experts recommend consuming an even 1: 1 ratio of omega-6 and omega-3 fatty acids for optimal health.

Different fats within the omega-6 classification can have both pro-inflammatory and anti-inflammatory properties. When it comes to the benefits of this family of fats, they are important for the following:

  • Promote brain development
  • Improve nervous system health
  • Soothe symptoms of rheumatoid arthritis
  • Support bone health
  • Manage cardiovascular health

5 Simple Tips As Per Your Interest To Control Weight During Pregnancy!

Dr. Nandita Palshetkar 92% (27 ratings)
MBBS Bachelor of Medicine and Bachelor of Surgery, MD - Obstetrics & Gynaecology, FCPS - Mid & Gynae
IVF Specialist, Mumbai
5 Simple Tips As Per Your Interest To Control Weight During Pregnancy!

Are you gaining excessive amount of weight during your pregnancy, well you are not alone.  Most of the pregnant women tend to be overweight or obese. You are viewed as overweight, if your pre-pregnancy body mass index (BMI) is approximately between twenty-five and twenty-nine. Your BMI is the relationship between your height and weight. You are considered obese, if your BMI is thirty or more.

However, here are some ways with which you can control the weight gain during pregnancy:

  1. Eat a solid, yet less-calorie dietUtilize a convenient pregnancy food journal to ensure you are getting enough supplements and drinking a lot of water every day. The journal is additionally helpful for keeping track of your mood swings and appetite levels, so you can spot patterns you may need to change. Since you realize that you have to take after a particular eating regimen, the following are very solid for you:
    • Crisp leafy foods
    • Oats and bread made with whole grains
    • Low-fat milk and dairy items
    • Foods rich in folate such as strawberries, spinach and beans
    • Unsaturated "good" fats such as olive oil, canola oil, and shelled nut oil
  2. Regular exercise: In case you are a relative newcomer to work out, you can start with pregnancy exercise for beginners. You can practice low-impact exercises; for example, walking, swimming and light heart stimulating exercises. Never begin an exercise without first talking with your medicinal services supplier or doctor. Furthermore, make sure to you adhere to the thirteen principles of safe pregnancy work out. A few women do get in shape during pregnancy in case that they roll out solid eating regimen and make way for life improvements, so make sure to check in with your specialist if this happens.
  3. Comprehend your calorie needs: As specified before, not all pregnant women have to put on equivalent measures of weight. Thus, you have to know precisely what number of calories you require. Talk with your specialist to get the correct number.
  4. Eat frequent, small meals: This is true when you need to deal with your weight, pregnant or not. Eating successive little dinners is particularly helpful when you are pregnant. Eating a full feast makes you wiped out.
  5. Taking prenatal pre-natal vitamins: This is something your specialist will recommend in any case. Yet, in case that you require an extra motivation to take your pre-birth vitamins consistent, then this is it. As you most likely are aware, your body needs additional food and nutrients during pregnancy. In case that you need to deal with your weight and take in the supplements without stacking yourself with calories, take your vitamins.

In case you have a concern or query you can always consult an expert & get answers to your questions!

2842 people found this helpful

Pregnancy - 5 Tips To Control Obesity During It!

Dr. Deeksha Tyagi 87% (19 ratings)
MD - Infertility Specialist, Post Graduate Advance Diploma Course In Ultrasonography, Certificate Course In Art, Certificate Diploma In Art, Observership In Art Training
IVF Specialist, Delhi
Pregnancy - 5 Tips To Control Obesity During It!

Are you gaining excessive amount of weight during your pregnancy, well you are not alone.  Most of the pregnant women tend to be overweight or obese. You are viewed as overweight, if your pre-pregnancy body mass index (BMI) is approximately between twenty-five and twenty-nine. Your BMI is the relationship between your height and weight. You are considered obese, if your BMI is thirty or more.

However, here are some ways with which you can control the weight gain during pregnancy:

  1. Eat a solid, yet less-calorie dietUtilize a convenient pregnancy food journal to ensure you are getting enough supplements and drinking a lot of water every day. The journal is additionally helpful for keeping track of your mood swings and appetite levels, so you can spot patterns you may need to change. Since you realize that you have to take after a particular eating regimen, the following are very solid for you:
    • Crisp leafy foods
    • Oats and bread made with whole grains
    • Low-fat milk and dairy items
    • Foods rich in folate such as strawberries, spinach and beans
    • Unsaturated "good" fats such as olive oil, canola oil, and shelled nut oil
  2. Regular exercise: In case you are a relative newcomer to work out, you can start with pregnancy exercise for beginners. You can practice low-impact exercises; for example, walking, swimming and light heart stimulating exercises. Never begin an exercise without first talking with your medicinal services supplier or doctor. Furthermore, make sure to you adhere to the thirteen principles of safe pregnancy work out. A few women do get in shape during pregnancy in case that they roll out solid eating regimen and make way for life improvements, so make sure to check in with your specialist if this happens.
  3. Comprehend your calorie needs: As specified before, not all pregnant women have to put on equivalent measures of weight. Thus, you have to know precisely what number of calories you require. Talk with your specialist to get the correct number.
  4. Eat frequent, small meals: This is true when you need to deal with your weight, pregnant or not. Eating successive little dinners is particularly helpful when you are pregnant. Eating a full feast makes you wiped out.
  5. Taking prenatal pre-natal vitamins: This is something your specialist will recommend in any case. Yet, in case that you require an extra motivation to take your pre-birth vitamins consistent, then this is it. As you most likely are aware, your body needs additional food and nutrients during pregnancy. In case that you need to deal with your weight and take in the supplements without stacking yourself with calories, take your vitamins.

In case you have a concern or query you can always consult an expert & get answers to your questions!

3033 people found this helpful

Stay Healthy With Omega-3

Dr. Prabha Acharya 88% (106 ratings)
PGDM In Cosmetology, Trichology & Weight Managmen, MD, BHMS
Homeopath, Mumbai
Stay Healthy With Omega-3

There are many benefits to eating omega-3 rich foods, including a healthier brain and heart and a lowered rate of anxiety,etc.

Omega-3 fatty acids are considered essential fatty acids. They are necessary for human health, but the body can't make them. You have to get them through food. 

Omega-3 fatty acids are found in fatty fish, flax seeds, chai seeds, walnuts, olive oil, canola oil etc. 

Benefits of eating omega-3 rich food sources:       

  • Omega-3 fatty acids may help prevent cardiovascular problems.Omega-3 have long been linked to better heart health.       
  • Omega-3 Can Fight Depression and Anxiety.       
  • An omega-3 fatty acid called DHA is a major structural component of the retina of the eye. It may help prevent macular degeneration,which can cause vision impairment and blindness.       
  • Getting enough omega-3 during pregnancy and early life is crucial for the development of the child.Deficiency is linked to low intelligence, poor eyesight and an increased risk of several health problems.     
  • Omega-3s can reduce chronic inflammation, which can contribute to heart disease, cancer and various other diseases.      
  • Omega-3 fatty acids can help fight several autoimmune diseases, including type 1 diabetes, rheumatoid arthritis, ulcerative colitis,Crohn's disease and psoriasis.       
  • Omega-3 intake has been associated with a lower risk of asthma in both children and young adults.     
  • Omega-3 can improve bone strength and joint health. This may lead to a reduced risk of osteoporosis and arthritis.
  • Including Omega-3 food in diet helps to improve the length and quality of sleep.
  • Omega-3 can help keep skin cells healthy, preventing premature aging and more. They may also help protect the skin from sun damage,etc.
8 people found this helpful

8 Lifestyle Modifications which can keep your Heart Healthy

Dr. Shalini Singhal 92% (2229 ratings)
Ph.D(Clinical Nutrition), M.Sc(Foods&Nutrition
Dietitian/Nutritionist, Delhi
8 Lifestyle Modifications which can keep your Heart Healthy

8 Lifestyle Modifications which can keep your HEART HEALTHY                              

Lifestyle changes characterised by rising incomes, sedentary jobs, and high levels of stress are some of the factors that have contributed to the high incidence of cardio-vascular disease. In India, cardio vascular diseases are responsible for one-third of all deaths. Controlling the risk factors and adopting a healthier lifestyle can make a big difference when it comes to this disease.

  1. EAT SENSIBLY: Avoid saturated fats and trans-fats as they raise the bad cholesterol level (LDL). Check the labels of food items before consuming them and avoid anything that is “partially hydrogenated” as this is a clear indicator that it contains trans-fat. Cut out red meat from your diet and add fruits and vegetables instead. However, not all fats are bad for the body, monounsaturated and polyunsaturated fats this include Omega-3 and Omega-6 are essential for good health and help protect against risk of heart attacks and strokes. Food items that contain good fats include almond, walnut, avocado, tuna and flax seed.
  2. CHOOSE THE RIGHT OIL: Cooking oil needs to be chosen carefully to maintain heart health and optimum levels of cholesterol in the body. Use oils with the higher monounsaturated fat content and lower saturated fat content, such as canola oil, olive oil and groundnut oil can be used. Do not reuse your cooking oil as this can result in the creation of trans-fat.
  3. WALK / EXERCISE : Exercise helps protect against heart disease and several forms of cancer. But besides regular exercise every extra step you take during the day builds up your ‘health balance’, and help prevent disease. Try and factor in at least 30 minutes of moderate physical activity (such as walking) in your daily life. Exercise burns the excess fats in the body and helps control the blood cholesterol. It will also reduce stress and normalise the pulse rate.
  4. KEEP BODY WEIGHT IN CONTROL: Studies have shown that exercise programs and healthy eating lead to improved health parameters, even in the absence of weight loss. However, these studies should not be seen to be a license to be overweight. Body weight is directly related to eating behaviours and the type of food being consumed. Depending on your height and age, it’s advisable to figure out your ideal weight and then make an effort to achieve or maintain that.
  5. DESTRESS / RELAX : Stress has several negative effects on our body, and should be kept under control. While, some stress is important it is vital to not allow it to completely take over our lives. Take up a hobby that helps you relax. It could be something as simple as cooking or gardening but make sure you take some time out for yourself.
  6. KEEP BP NORMAL: Blood pressure is an important measure for prevention of heart attacks. Your heart has to work harder to push blood through your body when your blood pressure is high. This causes your heart to enlarge and can speed up atherosclerosis (deposition of fats inside the arteries). In case you suffer from this condition, make sure you take your medications on time.

Avoiding excessive consumption of sodium can also help reduce high blood pressure.

  1. ABSTAIN FROM SMOKING: A smoker’s risk of having a heart attack is more than twice that of a non-smoker. Smoking speed up the development of plaque in the arteries. It also reduces the level of the good cholesterol (known as HDL), and increases the stickiness of blood cells causing blood clots inside the arteries.
  2. SUGAR IS YOUR ENEMY No.1: If you have diabetes, keep the blood sugar under ‘tight control’. Remember, physical activity is the best way to burn off excess sugar in the blood. Those with diabetes are more prone to heart disease, especially women.
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