Women's Health Archives - Page 10 of 11

August 27, 2015 By Ami Shah 1 Comment

Simple Ways to reduce water retention

Water retention is one of the common problems faced by woman. There can be various reasons for it such as PMS (premenstrual syndrome), menopause, erratic eating habits, diet high in sodium and protein deficit. However, this problem of water retention can be knocked off by certain ways. Let’s have a look at few ways in which we can get rid of the same.

Reduction in sodium intake– Kidneys are responsible for maintaining the balance between sodium and water. When the sodium level rises in the system, kidneys hold back the water in order to dilute the sodium and this also leads to high blood pressure. Hence, sodium rich foods such as packaged foods, cold cuts and table salt needs to be avoided. Healthy alternative is to choose rock salt, lemon, tamrind, spices to make the food more palatable.

Stay Hydrated: It might sound strange to drink more water when your body already has water. However, the more water you drink, the more will be flushed out. Hence, it is recommended to drink at least 3-3.5liters of water. You can choose plain water, green tea, coconut water, lemon water, barley water, coriander seeds water. Avoid caffeinated beverages like coffee, sugary drink, colas which will dehydrate your body. Here are few home remedies:

1) Have barley water:

Take, Barley- 3 tbsp and Water- 1 glass

How to make:

Add barley to water.

Leave it to soak overnight

Strain and drink the water in morning.

Again soak barley in water and have it in the evening.

Drink 2 glasses of soaked barley water everyday.

2) Take, Coriander seeds- 3 tbsp, Water- 1 glass

How to make:

Add coriander seeds to water.

Boil it till the time it remains half of its original quantity.

Strain and let it cool down before drinking

Repeat it once more. Drink this coriander seeds water twice a day.

Include high potassium foods– Lack of potassium is also one of the causes for water retention in body. It is an important mineral which is needed for proper functioning of body cells, tissues and organs. Potassium along with sodium maintains normal water balance in body. Potassium also helps stimulate the kidneys so that they may flush out waste along with excessive salt out of the body. So have foods rich in potassium too. Most of the fruits are rich in potassium as also certain vegetables. Potassium rich foods are: banana., coconut water, dry fruits etc.

Include natural diuretics: Diuretics helps in release of more urine. When urine is released, it not only flushes out toxins but also flushes out sodium, thereby reducing water retention. Few natural diuretics are cranberries, cranberry juice, lemon, cucumber, pineapple, cabbage.

August 7, 2015 By Tasneem Jawadwala Leave a Comment

A Human’s first food-Breast Milk

August 1-7th is considered “World Breast Feeding Week”. On this occasion we emphasize the value of breastfeeding for mothers as well as children. I take this opportunity of celebrating breastfeeding week by bringing you a blog on Breast Milk and how it is an important nutrient for a Child..

We have often thought about what we should eat and what we should avoid but has this thought crossed our mind when we were born? The first 1000 days of a human is the milestone that decides his or her lifelong health. This journey starts from the mother’s womb (day of conception) and continues till the 2^nd birthday.

Well, as I believe, our life is a gift from God. He’s the creator and he creates everything perfectly. The same way, in the womb he protects the child from the environment and provides nutrition from the mother’s stores. When he enters the world, his food comes in the world with him. But do we make its best use?

Yes, let me tell you what we should feed a newborn so that he may not have to face any health issues in his future.

As you may be aware the first food normally given to an infant is breast milk. However, during the first few days after child birth a thick, sticky yellowish fluid is secreted from the breast. This fluid is called colostrum. Breast milk is secreted from the third or fifth day onwards.

Colustrum is the most nutritious and balanced food which the baby needs. In addition to containing all the vitamins and nutrients your baby needs in the first six months of life, breast milk is packed with disease-fighting substances that protect your baby from illness. It is often referred to as the first immunization that a child receives from the mother. Unfortunately, some families still welcome their child with jaggery, sweets or even tea.

Most of the mothers usually complain that their child doesn’t seem satisfied with the content of milk and therefore keeps crying.

But that’s not true. Your child is crying because of the new environment which he or she has to get adjusted to. If your child is crying a lot then keep him close to your breast to maintain skin contact with the child. Science says that the skin of the mother has the same temperature as it was in the womb therefore the newborn feels comfortable in the mother’s arms.

A mother should feed her child solely on breast milk up till 6 months, till the digestive tract of the infant is totally developed to digest other foods. She can continue feeding till 2 years, however other complimentary food is necessary to start at the age of 6 months.

The benefits of breastfeeding are numerous, for the child as well as the mother.

Benefits of breast feeding on the child:

Well absorbed and digestible, appropriate nutrients for growth and development
Rich in taurine which helps in retinal development
Rich in polyunsaturated essential fatty acids which helps in brain

Development

Better bioavailability of iron and calcium
Protects against infection due to presence of immunoglobulins and

lymphocytes

Prevents allergies in infancy and later life
Associated with higher intelligence
Promotes emotional bonding
Lesser incidence of heart disease, diabetes and lymphoma as an adult

Benefits of breast feeding on the mother:

Helps in involution of uterus
Delays pregnancy
Decreases mother’s workload, saves time and energy
Lowers risk of breast and ovarian cancer
Helps to get back in shape faster
Emotional bonding with the child.

Lastly, I believe that 90% of women are capable of breast feeding. However if there is some unfortunate incident then a child should be given formula milk that is most similar to breast milk, or could also purchase breast milk from breast milk banks.( it’s an excellent upcoming concept).

March 19, 2015 By Hardika Vira Leave a Comment

Learn and know the symptoms of Poly Cystic Ovarian Syndrome (PCOS)

PCO

You must have come across many women among your friends, neighbourhood and even within the family having PCOS, a common endocrine system disorder among women of reproductive age. Women with PCOS may have enlarged ovaries that contain small collections of fluid — called follicles — located in each ovary as seen during an ultrasound exam.

A woman with PCOS disorder feels that she has acquired the most dangerous disease and that she will never be able to conceive after that, periods/menstrual cycle will not be regular and she will continuously gain weight and inflate one day. They reel under negative thoughts and stress which further only worsens the condition. They visit gynecologists and the line of treatment is oral contraceptives, hormonal pills, insulin sensitizers, diuretics which only treats the symptoms but doesn’t reverse it.

In my 4 years of practice as a dietician, I have come across many women having PCOS disorder and by purely bringing about a lifestyle changes I was able to reverse PCOS in them and not only that many have been able to conceive and deliver healthy babies too.

Just for you to understand and relate to this condition better, putting below some information pertaining to PCOS and ways in which you can reverse the condition.

Signs and Symptoms of PCOS:

Irregular or no menses- leads to weight gain
Acne and oily skin
Hirsutism Facial hair growth , Abnormal hair growth and distribution
Obesity- increases insulin resistance and hormonal imbalance
Dandruff- Excessive flaky skin
Skin discoloration
Hypercholesterolemia- due to faulty foods and lifestyle
Hypertension- due to weight gain, exerts pressure on walls of the arteries
Diabetes- Insulin resistance- leads to weight gain

Causes:

Obesity- Especially abdominal fat/ obesity
Stress-Stresslack of sleep leads to excess formation of stress hormone cortisol which increasesblood sugar levels and insulin resistance. Indirectly also helps in belly fat accumulation
Lack of exercise- Exercise stimulates / sensitizes insulin and helps in better uptake of glucose. Also, the endorphins which is a feel good hormone curbs the cortisol levels too.
Excessive intake of aerated drinks- They contain HFCS (High fructose Corn Syrup) which doesn’t get metabolized and is stored in the form of fats in the belly area

What do you think should the treatment be for the above symptoms discussed?

Just a lifestyle change should do all the wonders. A good exercise regime daily, regular and controlled meal pattern and a stressfree life can reverse the conditions.

So you would want to know what should be done and how, right?

Some do’s and don’ts:

1. Meal patterns:

-Consume whole grain products over refined ones.

-Stop consumption of aerated drinks

-Include good amount of different colored veggies which are rich in fiber, vitamins and minerals

-Consume atleast 2-3 liters of water a day

-Choose foods rich in Omega 3 fatty acids like flaxseeds, almonds, nuts, fatty fishes

-Soya is rich in phytoestrogen which helps in improving estrogen levels in women. –Consume atleast 3-4 servings of soya per week. Processed form of soya is better than the unprocessed one as processing helps in removal of the natural inhibitors.

Avoid alcohol consumption

2. Physical activity:

Make it a point to indulge in one physical activity atleast for half an hour to 1 hour daily. This will help produce endorphins, a feel good hormone and help in relieving stress by curbing cortisol levels. Exercising helps in better uptake of glucose thus normalizing the blood sugar levels. It also decreases insulin resistance. Exercising burns calories, aiding in weight control. It also helps in increasing HDL cholesterol

And reduces blood pressure

3. Reduce stress:

Stress plays a major role in acquiring lifestyle related disorders

It is very important to keep your stress levels under control.

Ways to reduce stress levels:

Get good sleep daily
Practice pranayam (deep breathing exercises)
Meditation
Indulging in your hobbies/ sports
Take some time out of your schedule to spend with your near and dear ones.

With an active body, peaceful mind, and healthy food habits you can reverse most of the lifestyle related disorders. The solution and power to change lies within you and you just have to take a step ahead and choose what is best for you.

February 9, 2015 By Amrozia Sayyed 4 Comments

Preparing the body for pregnancy

Every couple desires to have a baby someday and all of them wish that from pregnancy to child-birth all goes well. Planning well is the key. Like as the saying goes-“The most important step of all is the first step” And therefore why not start the very first that is conception be on a healthy note!

Why do we only focus on women when she is pregnant why not when she is preparing to get pregnant. So that her pregnancy is smooth.

Here are the five importants things that should be looked upon to start with a healthy pregnancy and getting ready for a beautiful change in your life….

1 2 3…I wanna be fat free:

Before pregnancy, it is important to have a body weight close to your ideal body weight. During pregnancy on an average women gain 10-12 kg of weight which is required. While you are pregnant no doctor or health care professional will ask you to diet or follow a fat loss programme or low carb diet, etc. So better to start the best moments of your life with the best body.

Low body weight of women at reproductive age is mainly because of under supply of nutrients such as Vitamin A, E, C, Zinc seleniun, iron and folic acid, essential fatty acid etc which play an important role in fertility.

In overweight and obese women there is high fat storage which leads to hormonal imbalance one of the common reasons for infertility. Fat cell release estrogen (hormone) which delays ovulation and disturbs menstrual cycle and act as a natural birth control. Other condition associated with obese women and pregnancy is gestational diabetes and pre-eclampsia.

But, ladies all these can be managed with simplest remedy that is exercise and eating right…

So wanna be mummy get into those sports gear and start with your exercise…Your baby would love to see a healthy mom at his/her first glance.

Tip: Better to start with pregnancy with a healthy weight to give birth to a healthy baby and minimize the health risk too. Try to exercise at-least 3 days in a week.

Most wanted- Folic acid and iron:

Folic acid supplements before pregnancy is must. The neural tube formation that is crucial for brain development happens in the first four weeks of pregnancy. This is the stage where in most mothers are unaware that they are pregnant especially when it is an unplanned pregnancy. Hence, it is very much important for all women of reproductive age to replinish their folic acid daily.

To lower down the risk of neural tube defects one must take folic acid for at least three months before pregnancy and continue during pregnancy. Also along with supplements include food that are high in folate every day such as dark green leafy vegetable, beans, lentils, oranges etc.

Likewise iron is very much important to support the healthy development of the foetus. Due to increase blood volume during pregnancy it also increases the demand for iron in our body due to growing foetus. The better iron stores before pregnancy the better absorption of iron during pregnancy. Iron rich food includes whole grains, beans, red meat (but has saturated fats too), eggs and poultry etc.

Small tip: Better to have iron rich food with a Vitamin C source such as lemon water or amla which will aid in iron absorption. Also avoid caffeinated beverages.

Healthy omegas:

We live in a world where we are constantly surrounded by options in food which are fat rich junk and sugar filled caloric meals. Both ultimately contributes to fat storage in our body. Food such as meat, dairy products and many other processed food available in the market are high in saturated fat. It’s our choice or selection to get the good fat in our diet. Fatty acids rich in oily fish, nuts and oilseed are rich in essential fat that is omega 3 and omega 6 fatty acids. These essential fats are required for proper functioning of hormones in the body. And a slight disturbance in hormones has a great impact which in turn will affect the menstrual cycle causing infertility. It is always good to opt for lean fat which is present in white meat rather than red meat which is again high in saturated fat. The processed meat is even worse because it comes with combination of high sodium contents along with preservative.

Tip: Make a mixture of sunflower seeds, flax seeds, almonds, pumpkin seed and sesame seeds and use it a our garnish for sprinkling over the salads. It has good amount of essential fat.

Get that dose of Antioxidants daily:

Antioxidant act like a defense system in our body to de-activate the free radical species and hence preventbody from damaging. These antioxidant protects the reproductive organs (ovum, eggs, etc) of a woman from damage by these radicals and ensure their normal functioning. The DNA is also protected from antioxidant which forms as a base to the child’s development.

Make sure the mother preparing for pregnancy makes a special note to count antioxidant rich food in their diet such as fresh colourful fruits and vegetables, nuts, etc

Keep away from stress :

It is the most important aspect which is mostly overlooked . High stress level can affect fertility too. Women who have delayed ovulation have high cortisol level which is a reason for infertility. Brain sends signals via hypothalamus to release hormones which will trigger ovulation. In women with high stress levels these signals are altered and thereby disturbed menstrual cycle and fertility.

Tip: At-least devote 5 min of your day to meditation, indulge in your hobbies, best to de-stress. Also first thing in the morning is to thinks how will you tackle your day, get a plan and then get in to action.