When you are expecting, you are eating not only to nourish your body, but also to nourish the foetus growing within you. This has led to the common saying that when pregnancy, ‘eat for two’. However, more than the quantity you eat, it is important for you to make the right choices when it comes to what you are eating. Here are a few foods you should include in your diet to have a healthy pregnancy.
Not everything is good for you. Some things like saturate fats and foods that are high in sugar and salt content are best avoided when pregnant. These foods do not contribute much to your health but lead to weight gain, water retention (swelling of feet) and increased blood pressure especially during last trimester. You should also try and limit your caffeine intake when pregnant.
Diabetes is a lifestyle disease that can easily be managed by controlling our diet. Along with being aware of your sugar intake, your diet should help you lower blood pressure and cholesterol levels. However, this does not mean you have to resign yourself to a lifetime of tasteless food.
Here are a few diet tips that can help manage diabetes:
If getting quality sleep is something that you may not be experiencing regularly, you need to take steps to correct it. Sleep improves your health and revitalizes your body allowing your body to be refreshed and energetic.
In today's world, getting quality sleep has become a luxury due to various factors like excessive work and the internet. There are certain tips, which you may follow to improve the quality of your sleep. Some of them are:
A mother’s milk is said to be the most nutritious food for a new born baby. It contains the perfect balance of carbohydrates, fats, proteins, vitamins and minerals needed for your baby and changes to keep up with your baby’s growing needs. However, the benefits of breastfeeding extend way beyond nutritional value. Breastfeeding is beneficial for both you and your baby. Ideally, a baby should be breastfed for at least the first six months.
Here are 5 major benefits of breastfeeding.
Are you aware of the function of appetite hormones in your body? Appetite hormones or hunger hormones are the hormones which are responsible for making you feel hungry, and also account for a decreased appetite, which is common for all of us at times.
Leptin and Ghrelin are the two primary appetite hormones, which are produced in your body.
Ghrelin is your body’s appetite increasing hormone, which gets released in the stomach. It is responsible for signaling hunger to your brain. It is said that the ghrelin levels in your body play an important role in how quickly you feel hungry after having a meal. Usually, the ghrelin levels increase before you eat. This signifies that you are hungry. They go down for almost three hours after your meal. It is believed that ghrelin plays a more important role in the regulation of your body weight, which is a much more complex procedure.
Among the two appetite hormones, leptin accounts for being the appetite suppressing hormone. It is considered to play a more important role than ghrelin in maintaining the energy balance of your body. It is also believed that leptin is responsible for the regulation of ghrelin. Leptin helps in signaling the brain that your body has enough energy in the form of body fat. It is considered that the more fat you have, the more amount of leptin is present in your blood. However, the level varies based on factors such as when you took your last meal, and your sleeping patterns.
How to control your hunger hormones?
There are certain ways by which you can control your appetite hormones. It can be done primarily by avoiding food items that contain high fat. When you eat, messages are transmitted to several parts of your body, indicating that you have had enough. While consuming fatty food, this system does not send messages as effectively. Consuming fat makes you consume more calories, which in turn lets you store fat and gain fat.
It has been proven that either a diet which is rich in good carbohydrates or a diet which is high in protein, suppresses your ghrelin production more effectively than a high fat diet. It is important for you to get proper sleep for controlling your appetite hormones. Studies prove that sleep deprivation is associated with an increase in your ghrelin levels, appetite, and hunger, compared to people who get 10 hours sleep on a regular basis.
Polycystic ovary syndrome (PCOS) is the most common hormonal disorder among women of reproductive age. Polycystic means “many cysts,” and PCOS often causes clusters of small, pearl-sized cysts in the ovaries. The cysts are fluid-filled and contain immature eggs. PCOS affects one in 4 women.
What are the causes behind it?
While the exact cause of PCOS is unknown, doctors believe that hormonal imbalances and genetics play a role. Women are more likely to develop PCOS if their mother or sister also has the condition.
Overproduction of the hormone androgen may be another contributing factor. Androgen is a male sex hormone that women’s bodies also produce.
PCOS is a syndrome disease defined by a collection of signs and symptoms. The symptoms of PCOS that one patient experiences can be very different from the symptoms of another patient. If you have two or more of the following symptoms, you need to have a thorough checkup to determine if you need PCOS treatment:
Does PCOS increase weight?
The answer is a ‘YES’. Most PCOS patients are overweight and are asked to exercise which helps control the symptoms but a lot many people have a completely normal body type.
What are the risks associated with PCOS-related weight gain?
No matter what the cause, weight gain can be detrimental to your health. Women with PCOS are more likely to develop many of the problems associated with weight gain and insulin resistance, including:
Benefit of Weight Loss with PCOS
Modest weight loss will not cure PCOS, but it will help. Weight loss can restore the normal function of the ovaries and result in normal hormone production. This may, in turn, lead to improvements in symptoms of PCOS, such as excess hair growth, acne or scalp hair loss.
How to include proteins to your Breakfast?
Here are few items which you can add:
Your body needs to absorb protein as it helps to fight viruses and bacteria, build muscles and produce hormones. Proteins are complex large molecules which are made up of Amino acids chains. Without proteins the body gets dysfunctional.
As one grows old the body’s ability to break down and absorb protein decreases along with. You cannot compensate it by simply drinking more milk or having an extra egg in the breakfast. There are some adjustments that are required to compensate for the lack of protein absorption.
Let's discuss simple tips on how to Boost your protein absorption:-
Eat acidic food
Eating food that is acidic can make your stomach a little more acidic in nature and help break down the protein.
Consume Vitamin B6
Consumption of Vitamin B6 ensures that the amino acids are dismantled to the bloodstream and the proteins are broken down. The Pyridoxine is another name for Vitamin B6 and its primary purpose is to help break down the protein.
Consume Complex carbohydrates
even when protein is broken down into its simplest form, the work in the body is still not done. Your body needs to utilize these amino acids to benefit from the protein-rich foods you eat. By consuming carbohydrate-rich food, your body will release insulin and elevated insulin levels will help your muscles absorb these amino acids especially during muscle building exercises, which means if you eat carbohydrates right before an intense workout then it is going to yield the best protein absorbing results
Take protein before and after a workout
While you eat Complex carbohydrates right before workout it is also beneficial to eat the protein right after and before the workout to give an ample supply of amino acids so your body can use and absorb the protein during and after the high intensity of exertion.
While we have all been bombarded through the various sources on the internet, print and media about the beneficial effects of various “healthy” diets, have you ever stopped to think about how or why this might be the case. Is this because of a direct effect of the components of the diet on the various body functions. It turns out that some of this may be mediated by the effects of diet on the various residents in our gut, also known as our gut flora.
So, who are these residents in our gut?
What is gut flora?
Gut flora, also known as gastrointestinal flora, are the various microbes in our bodies (microbiome). They number more than 10 times the number of cells in the human body, up to 100 trillion cells. They also encode 100 times the number of genes (the metagenome) that a human possesses (the genome). In the human gut microbiome, while over 99% of the genes are bacterial, there are also fungi and viruses.
How does diet impact the gut flora?
The phrase ‘you are what you eat’ should perhaps be now modified to ‘your microbiome is what you eat’. More than one study has shown that a ‘western diet’ rich in protein and animal fat is associated with a predominance of a bacterial species named Bacteroides while those on a more agrarian diet richer in carbohydrates tend to show a predominance of a bacterial species named prevotella.
Why does flora matter?
It is postulated that the various components of the microbiome tend to be in a state of balance in a healthy individual. When this balance gets disturbed, this has been termed as ‘dysbiosis’. This ‘dysbiosis’ is usually associated with many diseases of the ‘modern age’ including obesity, diabetes, inflammatory bowel disease (IBD) and cardiovascular diseases.
While studies have started showing the differences in microbiome with the various dietary components, it is still early to suggest that changing one’s diet alone would be the only way to change towards less ‘dysbiosis’. This is because we still do not have an agreement on what is truly a ‘healthy microbiome’. Additionally, recent studies have also shown that the immediate environment that one resides in may impact the microbiome with changes seen soon after immigration to a western country. That said, it would make sense to adopt a healthier diet that is lower in animal fat and more grain-based sources of proteins while research evolves towards more specific answers in the years and decades to come.
Scratching dandruff or a flaky scalp is a common problem that can be quite embarrassing for the person concerned. You comb your hair only to find white flakes all around your shoulder (more visible, if you are wearing a dark colored dress). Men as well as women, can both suffer from a flaky scalp. The characteristic white flakes associated with the condition are nothing, but the dead skin cells that your scalp sheds from time to time.
The trigger for a flaky scalp can be due to myriad of reasons ranging from from stress, to unhealthy lifestyle and eating habits. A flaky scalp can also be an outcome of using harmful hair styling products, hormonal imbalance or certain medical conditions.The condition, though annoying, can be treated successfully. There are certain do's and don'ts associated with a flaky scalp, which if followed diligently, will ensure better and faster results.
The most common mistake that people with a flaky scalp make is scratching their scalp vigorously. The temporary relief is sure to aggravate the condition more, with the possibility of a scalp infection. Resist the temptation, no matter how itchy it gets.