women's care Archives

August 11, 2023 By Monika Raj Leave a Comment

Why Is Folic Acid Necessary During Prenancy?

Having a healthy baby means ensuring you’re healthy too. One of the most important things you can do to prevent birth defects in your baby is to get enough folic acid in a day, especially before conception and during early pregnancy. Most birth defects occur during the first 28 days of pregnancy, usually before a woman even knows she’s pregnant. If you’re pregnant or trying to get pregnant, it’s critically important to have enough folic acid, a synthetic sort of vitamin B9, also referred to as folate.

Why Is Folic Acid So Important?

Folic acid helps prevent ectoderm defects (NTD) – serious birth defects of the medulla spinalis (like spina bifida) and therefore, the brain (anencephaly). The ectoderm is a part of the embryo from which the spine and brain develop. Neural tube defects occur at an early stage of development, before many ladies even know they are pregnant, which is why it is vital to start taking folic before you start trying to conceive.

Your body also needs it to form normal red blood cells and stop a kind of anaemia. It is also essential for the assembly, repair, and functioning of DNA, our arrangement, and a basic building block of cells. It is particularly important for the rapid cell growth of the foetus.

The CDC ( Is this the US body? ) recommends that you simply start taking folic acid tablets a day, for a minimum of a month before you become pregnant, and each day while you’re pregnant. When getting pregnant, women who have already had a pregnancy suffering from an ectoderm defect, should consult their healthcare provider.

How Much Of It Do You Need?

Every woman of reproductive age must get Folic acid per day , whether she is planning pregnancy or not. The recommended dose for all women of childbearing age is 400 mcg of folate every day . If you’re taking a multivitamin a day , check to ascertain if it’s the recommended amount.

While you’re trying to conceive: 400 mcg
For the primary three months of pregnancy: 400 mcg
For months four to nine of pregnancy: 600 mcg
While breastfeeding: 500 mcg

If you’ve already had a baby with an ectoderm defect, getting enough vitamin B9 may reduce your risk of getting another child with a ectoderm defect by as much as 70%. When taken before and through pregnancy, Folic acid also protect your baby against:

Cleft lip and palate
Premature birth
Low birth weight
Miscarriage
Poor growth in the womb

Some rice, pasta, bread, and breakfast cereals are fortified with folic acid. These foods are labelled “enriched.” may be a specific sort of folate that doesn’t generally occur naturally. Foods rich in folic acid include leafy vegetables like spinach, lettuce, etc. and fruits like oranges, tomatoes, papaya and avocado. In addition to eating foods with folate from a varied diet, women can get the required dosage from:

Supplements that have folic acid
Eating fortified foods
Getting a combination of the two: taking a vitamin that has folic acid in it and eating fortified foods.

If you are taking folic acid every day, take it at the same time each day, either in the morning or in the evening. Take your tablets with a glass of water. You can take them with or without food.

If you forget to take the required dose, take it as soon as possible. Proper and adequate intake of folate rich foods makes a healthy baby and a cheerful family. Eat right and stay healthy.

If this article helped you, let us know in the comments below! Don’t forget to share it with someone who may need it. You can find more articles on Women’s Health here. You can also use the Women’s Care feature in the GOQii App to track your menstrual cycles, pregnancy and more. Download the app now.

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June 29, 2023 By Arooshi Garg Leave a Comment

How Good Nutrition Before Conception Can Affect Up To 3 Generations

We usually lay a lot of emphasis on the pregnancy and postpartum diet, however, a new study suggests that a gene called VTRNA20-1 which is responsible for reducing the risk of future diseases for a developing baby is directly related to nutritional status of a mother before pregnancy.

A mother’s pre-pregnancy diet is directly related to the foetus’s genetic makeup and immunity. If a mother is nutritionally deficient before conception, it may lead to radical and permanent change in the unborn child’s genetic makeup responsible for immunity and future risk of cancer.

Factors That Determine The Health Of The Unborn Child

A mother’s environment, nutritional intake, and mental health status determines the long term health of the unborn child.

Few nutrients are said to be extremely essential for a healthy pregnancy and should be included in a women’s diet in the pre-pregnancy period. Some babies are born with spina bifida, brain defects, preterm births, or underweight babies which is directly related to a mother’s pre-pregnancy weight and nutritional adequacy.

As soon as the egg is fertilized, the embryo starts using the mother’s nutrient stores to support its growth. Essential nutrients like Zinc, Iron, Folic Acid are needed to support development and growth of the main body organs in the developing foetus.

How Does Good Nutrition Before Conception Help?

Let’s look at the role good nutrition and the lack of it play during pre-pregnancy, pregnancy and childbirth.

Women in the higher BMI range have an increased risk for pregnancy induced diabetes or high blood pressure which can lead to improper foetal development. This could affect generations to come! It is extremely essential to monitor weight and be in a BMI range that is below 25.
Folate or Vitamin B9 is a very important vitamin for the development of the brain and spinal cord of the baby. Deficiency of which can cause neural tube defects or Spina Bifida, where the backbone encasing the spinal cord doesn’t develop properly, exposing the spinal cord. This can lead to intellectual disability or paralysis which might be carried on to generations to come as a hereditary issue. Folic acid is a very essential nutrient found in nuts, legumes, orange and yellow fruits.
Calcium is extremely important not only for the unborn child but also for the mother to maintain good nutritional status. As the embryo grows, it starts drawing minerals like calcium, zinc and magnesium from the mother’s body. Inadequacy of these nutrients might lead to poor bone development, poor muscle and nerve fibre expansion. In turn, the mother’s bones also weaken, putting them at risk of osteoarthritis in the future.
Iron is required in good amounts in maternal stores to prepare the mother’s body for the needs of the foetus during pregnancy. Anaemia or iron deficiency is related to increased foetal morbidity. Affected mothers may experience breathlessness, fainting, tiredness, palpitations, and sleep difficulties. Most of the iron transfer to foetus happens in the third trimester and is the most important phase where iron reserves of the mother should be extremely good. A good iron reserve ensures that the blood supply in the developing baby is proper and any blood loss that happens during delivery doesn’t prove to be fatal for the new mother.

In short, if a mother’s diet and nutritional status are poor before conception, it might lead to a plethora of adverse outcomes that might continue for generations to come.

I hope this write-up helps to-be mothers lay more focus on correcting their nutrition before conceiving which helps them as well as their unborn babies to be at a lesser risk for any genetic or nutrition-induced life threatening outcomes!

If this article helped you, let us know in the comments below and share it with anyone who needs to read it! Find more articles on women’s health here. You can also seek advice and guidance from a certified expert during your pregnancy, by subscribing to GOQii’s Personalised Health Coaching here.

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June 7, 2023 By GOQii Leave a Comment

Endometriosis: A Silent Menace Disrupting Women’s Lives

Earlier this year, GOQii conducted a focused group study among 3000 women to understand which health issues they are facing. The Women’s Health Matters survey highlighted some key issues such as menstrual problems, PCOS, hypothyroidism, UTI, Fibroid and issues with infertility which continue to persist despite the increased focus on women’s health. Apart from these issues, we also found a looming threat to women’s health in the form of endometriosis.

We found that approximately 6% of women suffer from endometriosis. As compared to the other issues, this percentage might seem small but endometriosis is a growing issue among many women. Endometriosis affects 1 in 10 women of reproductive age in India and is increasing in prevalence.

What Is Endometriosis?

Endometriosis is a painful and debilitating disease that affects many women. It is a condition in which the endometrium, the tissue that lines the uterus, grows outside the uterus and onto the ovaries, fallopian tubes, peritoneum, and other organs in the abdominal cavity.

This can cause severe pain during menstruation, severe pelvic pain, and infertility. The cause of endometriosis is still unknown, and the exact biological mechanisms are yet to be determined. However, research has suggested that genetic, hormonal, and environmental factors may contribute to the development of the disease.

Hormones such as estrogen and progesterone have been identified as potential culprits, as they have been found to stimulate the growth of endometrial tissue outside the uterus. Additionally, genetics may play a role, as endometriosis appears to be passed down through families.

Environmental factors may also contribute to the development of endometriosis. Exposure to certain chemicals, such as dioxins, can increase the risk of developing the condition. Additionally, prolonged use of hormonal contraceptives and intrauterine devices has been linked to the condition.

As per the survey, 57.1% of the women surveyed have been suffering from endometriosis for anywhere between 1-5 years.

Symptoms Include:

Painful periods
Pelvic pain
Cramping
Abnormal or heavy bleeding
Pain during or after sex
Difficulty getting pregnant
Fatigue.

Other symptoms may include bloating, constipation, diarrhoea, nausea, and painful bowel movements. Endometriosis can also cause emotional distress and depression. Some women may experience pain in their lower back, thighs or rectum. The long term health issues involving pain, fatigue and depression can lead to a reduction in quality of life, as well as decreased productivity.

How Can You Manage Endometriosis?

Managing Endometriosis can be a challenging affair but it is not impossible! Here are several tips and strategies to keep in mind:

Consult with a healthcare professional: It is crucial to work closely with a healthcare professional experienced in endometriosis. They can provide a proper diagnosis, suggest treatment options, and offer ongoing support.
Educate yourself: Learn as much as you can about endometriosis. Understanding the condition, its symptoms, and available treatment options will empower you to make informed decisions about your health.
Pain management: Pain is a common symptom of endometriosis. Explore pain management strategies such as over-the-counter pain relievers, heating pads, hot baths, relaxation techniques, and gentle exercise. You might need prescription medications in case of severe pain.
Manage stress: Stress can exacerbate symptoms, so it’s important to find effective stress management techniques. Engage in activities that help you relax, such as meditation, yoga, deep breathing exercises, or engaging in hobbies you enjoy.
Diet and nutrition: Some individuals find that certain foods worsen their symptoms. Consider keeping a food diary to identify potential triggers, such as caffeine, alcohol, processed foods, or high-fat meals. Eating a balanced diet consisting of fruits, vegetables, whole grains, and lean proteins can be beneficial.
Exercise: Regular physical activity can help improve overall health and reduce symptoms. Aim for moderate exercise such as walking, swimming, or cycling. Consult with your healthcare provider to determine the best exercise plan for your specific situation.
Support network: Seek support from friends, family, or support groups. Sharing your experiences and concerns with others who understand can be comforting and provide valuable insights and coping strategies.
Self-care: Prioritize self-care activities which help you relax and promote wellbeing. This can include getting enough sleep, engaging in activities you enjoy, setting boundaries, and practicing self-compassion.

Last but not the least, awareness of the condition is needed so that women can seek help early and receive the treatment they need to ensure that they are able to manage their symptoms and live full and healthy lives.

If this article helped you, let us know in the comments below. Know someone suffering from this condition? Share this article with them. Find more articles on women’s health here. To help you manage women’s health issues, get expert advice from our coaches by subscribing to GOQii’s Personalised Health Coaching here.

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December 1, 2022 By Mitali Ambekar 9 Comments

Should Women Workout During Their Menstrual Cycle?

Should women workout during their menstrual cycle? It’s a question asked by most women who have either started working out, have been in sports or trekking, etc. How can a woman or girl stop working out for a span of 4-6 days, especially the ones who are active? There could be varied opinions on the same.

How Does Working Out During A Menstrual Cycle Help?

If we put in a little logic, it does show us that a workout during their menstrual cycle would help women feel better. How is that? In general, when anyone works out, the body tends to release endorphins, the feel-good hormone and makes one feel good and happy. In the case of women, this is especially true, when the other hormones are already making her feel irritated, low on energy and weak during her periods.

Another positive is better circulation and higher metabolism – both of which will make sure that all the processes in the body are working well, thereby also making the woman’s uterine muscles relax, which otherwise are constricted during periods and can be a major cause for cramps. Better circulation can even help in relieving headaches and other small aches, which otherwise happen with iron deficiency during this phase.

Should Women Workout During Their Menstrual Cycle? Having said this, the intensity of workouts should not be very high, it should be low to moderate. Before starting off, you may not feel like doing so but, as you start with a light warm-up such as a slow walk, followed by some stretching, it will make you feel better and thus, take the workout forward slowly and steadily. In fact, light stretching will even help you get rid of congestion in the pelvic area.

When You Should Avoid Working Out

Women, who suffer severe pain and more bleeding should avoid it, as exercise can make them feel weaker and can make it very painful. Again the question pops up, why and how?

During periods, the woman’s Uterus and the veins inside are a little sensitive. Any pressure on it, be it in the form of exercise or any other activity, can cause more pain. Women who already encounter a lot of pain should avoid taking the risk of working out and should rest for 2-3 days and then get back to their routine. Failing to do so can cause more weakness with loss of blood due to excessive bleeding.

Albeit, you can do some light walks, stretching, or yoga. You can try swimming too as it equally helps in feeling fresh, light and helps easing off the pain. As a precautionary step, always remember to eat something before the workouts to get the dash of energy you need to workout.

We hope this article helps you! For more articles on Women’s Health, check out Healthy Reads. You can also download the GOQii App to keep a track of your menstrual cycle or speak to an expert by subscribing for GOQii’s Personalised Health Coaching here: https://goqiiapp.page.link/bsr

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