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Protein Perspectives

Protein Perspectives   Women need as much protein in their body to give us the energy to get ourselves going. Protein gives us the energy to get up and go. Protein in food is broken down into the 20 amino acids that are the body’s basic building blocks for growth and energy, and essential for maintaining cells, tissues, and organs. A lack of protein in our diet can slow growth, reduce muscle mass, lower immunity, and weaken the heart and respiratory system. Try different types of proteins like beans, nuts, seeds, peas, tofu, and soy products. Beans: Black beans, navy beans, garbanzos, and lentils are good options. Nuts: Almonds, walnuts, pistachios, and pecans are great choices. Soy products: Try tofu, soy milk, and  soya veggie burgers for a change.

An Apple a day can do more than that

An Apple a day can do more than that The old adage of an apple a day keeps the doctor away might just take another connotation when you read this bit of information. A new study published in Archives of Gynecology and Obstetrics suggests that eating more apples leads to better sex for women.   The researchers hypothesize that apples may improve sexual function because, like red wine and chocolate, they contain polyphenols and antioxidants that can stimulate blood flow to the genitalia and vagina, thus helping with arousal. Not only that, researchers says apples contain phloridzin, a common phytoestrogen that is structurally similar to estradiol -- a female sex hormone -- and plays a huge role in vaginal lubrication and female sexuality.  So get your dose of Apples for healthy and happy life, you know where…

Green Coffee Bean for Weight Loss

Green Coffee Bean for Weight Loss   A  recent study on green coffee bean published in the Diabetes, Metabolic Syndrome and Obesity journal followed a group of 16 adults who supplemented with green coffee bean for only 12 weeks. Over the course of the study, the subjects lost an average of 8 kilograms each – this was 10.5% of their overall body weight and 16% of their overall body fat! More importantly, there were no side effects reported. This is very exciting information and one reason why I think that green coffee bean could be an effective weapon against the obesity epidemic in our country.   So, how does green coffee bean work against weight gain?” Believe it or not, the key is not the caffeine! It is a very important natural active compound called Chlorogenic Acid. Chlorogenic Acid works by inhibiting the release of glucose (sugar) into the bloodstream, while at the same time boosting the metabolism or the “burning of fat" in the liver. These two mechanisms combined work together to inhibit the absorption of fat and cause rapid weight loss. But this is not the same case with regular roasted coffee beans that you have in the early morning. Because when you roast coffee beans, you remove the chlorogenic acid. Green coffee beans are unroasted, have little aroma and are extremely bitter – because they contain over 50% chlorogenic acid.

Handling Puberty in Girls – 2

Handling Puberty in Girls – 2   In the first part of  Handling Puberty in Girls - 1 we dealt with the emotional aspects about how to prepare the child to handle puberty on its onset, what to do, how to understand the body growth etc. In the second part we shall talk about essential nutrients & right diet for a healthy growth of the child during Puberty. Calcium intake in the forms of low fat curd or milk, low fat cheese can be consumed to avoid calcium deficiency. Yogurt is also a good source of calcium. The traditional sesame seeds sweet made with jaggery and sesame seeds are an excellent form of calcium. Avoid eating junk food as they can put on weight which leads to puppy fat.This becomes difficult to lose in the later years. Iron is needed as they need iron to replace the blood lost during menstruation. Food rich in iron like whole grain, beans, lean beef and fish must be consumed. You can also consult your physician and get Iron supplements which can be taken to replenish the folic levels in the body for some time. Proteins and fats are very essential for the growth of your child. During puberty girls need proteins to build muscles and other body tissue. It prepares them for their daily activities. Along with this a appropriate amount of fat  are also needed for growth and energy. Unsaturated fats that occur naturally, in salmon, nuts and olive oil are best source of energy. Check this Video for more details about the  Diet and Exercise during Puberty      

Power Breakfast for the Working Women

Power Breakfast for the Working Women   In a world where the pressures of work & personal life take over maintaining a balanced lifestyle becomes tough. And this also takes its toll on your first meal of the day- breakfast. It is very important to eat right to keep yourself active through the rest of the day and a power packed breakfast of proteins and carbs are extremely important. Here are a few tips to get you going through the day:   1. Most importantly don’t skip breakfast due to the early morning rush. 2. So what do you do? Have a fluid breakfast at least. Blend in some fruits of your choice and milk like a smoothie. It’s light and has all the nutrients. 3. Have bowl of sprouts and juice with a brown bread toast. You can also have your coffee if you are habituated to the morning coffee. 4. Traditional breakfasts are a very healthy way to get you proteins and carbs . The South Indian  idly dosa upma , Poha –sabu daana khichdi, roti paratha and thepla from the North are an excellent source of nutrients .This may require some early preparation and making time, but you normally make the batter in sufficient quantity for the whole week. 5.     A whole grain sandwich with a bowl of oats and fresh fruits for the modern woman has become a popular choice.   And don’t forget to spend time and bond with your family over the first meal of the day. As they say a family that eats together stays together!

Handling Puberty in Girls - 1

Handling Puberty in Girls - 1   We have enough of medical information about puberty and articles as to how to handle it through the experiences of other writers. No matter how much we read and prepare ourselves , when it happens for the first time and it’s your daughter or niece who has to go through it, results in slight anxiety and worry as to how you can cope through this situation. As women we all went through different experiences because of what our mothers knew about this growth spurt process. So how are you going to handle it differently? Presenting a few tips to handle puberty in your child and yourself when the changes happen-: -> Educating the child in advance as to the natural biological changes that occur in the body is important. Preferably when you see the tell tale signs like the body swelling, mood swings , obsession with reading or doing something differently etc. ->You need to tell your child  the possibilities of what could happen in her body  and prepare her for it. -> Buying the right support lingerie when the right time starts and taking care of the clothes that you need to buy for the girls. Avoid low cut shirts and tees to avoid any sort of embarrassment. -> Even though puberty sets in at an early age it doesn't mean that the girls have to be all grown up, remember that she is still a child and she needs to be treated like one except for the body changes. -> The emotional support you give her is very important. There could be a lot confusion regarding her sexuality, the opposite sex and other issues. -> Once the periods start teach her the basic hygiene of keeping her private parts clean, how to use the pad, if there is excessive bleeding , tell her to change her pads often so that there is no staining when she is at school. -> Encourage her to continue with her physical activities as usual and also let her play her favorite sports. A healthy physical exercise is a must during this phase. -> There will be a growth spurt where the girls grow taller than the boys , it may embarrass her .But encourage her and tell her to move on and that its always an advantage to be tall. Help her walk through her usual routine through this phase and let her enjoy her childhood normally. We will talk about health issues during puberty in the next article. Handling Health Issues during Puberty in Girls - 2

Benefits of Deep Tissue Massage

Benefits of Deep Tissue Massage     Once in a while when you feel sluggish and you go through certain muscular discomfort, consider getting yourself a Deep Tissue Massage. This massage targets any specific muscular problems with the use of long slow strokes and deep pressure and releases any muscle tensions and has numerous benefits ·   It removes toxins which build by due to any blockage of nutrients and oxygen in your muscle tissue. ·   It loosens the hardened muscles ·   Helps in improved blood circulation which leads to overall body health. ·   Removes any sluggishness which accumulates because of lack of exercise or adequate rest for the body. ·  Deep breathing while getting the massage done is important as the Oxygenation of the muscles will help the massage do its work and ease discomfort. How it is done: You will need to undress and the therapist will put a large towel covering you .The elbows, fingers, and ceramic, wooden, or glass tools may be used for optimal penetration of the muscle. The speed of the strokes will be slower than a regular massage and the duration will be about an hour and a half, depending on the therapist and how much you pay. You should tell the therapist as to where your trouble spots are like your neck, lower back or any specific area which is painful. The therapist will apply pressure there for extra relief and hold it for a few minutes. Post Massage: After the massage it is good to soak in a tub of warm/hot water of with Epsom salts. Epsom salt draws the toxins out into the water and you will feel rested after the long massage and relax and get a complete benefit of the Deep Tissue Massage.

Recovery Tips after a C- Section

Recovery Tips after a C- Section     A C –section delivery of a baby has become a norm of the day and new mothers experience happiness at the birth of a child and also the post delivery discomfort after the surgery. Presenting a few tips which might help you go through this brief phase in the hospital comfortably and you go back home with your baby in tow joyfully. 1. You will be encouraged to get out of bed even on the day of surgery – to walk. (First take the support of the nurse and get down. You may feel drowsy at first because of the medication and anesthesia. So at first get the blood flow by wiggling your feet, rotating your ankles, and moving and stretching your legs. 2. You will have a vaginal discharge called lochia, which consists of blood, bacteria, and sloughed-off tissue from the lining of your uterus. For the first few days, this discharge will be bright red. Remember to change your pads and keep the vaginal area clean. 3. You will shown how  to cough or do deep breathing exercises to expand your lungs and clear them of any accumulated fluid, which is particularly important if you've had general anesthesia. This will reduce the chance of getting pneumonia. 4. Start off by eating a light diet if you feel like it – within six to eight hours after your surgery. You will also need to increase your fluid intake as this is necessary for the breast milk production and to cleanse you internal system. 5. Gas tends to build up because the intestines are sluggish after surgery, leaving you feel bloated. Drinking fluids and moving around as much as you can is the only solution. If you feel constipated take a purgative after checking with your doctor. 6. Urinating frequently is necessary as a full bladder makes it harder for the uterus to stay contracted and increases pressure on the wound. 7. Coming to the scar you may feel numb and sore at the incision. The doctor will clean and dress the scar daily till you are in the hospital. Another tip for the wound to heal is to clean it and use a blow drier to dry the place .It works wonders. Just see to that you don’t put too much heat there and blow from a distance. 8. To reduce pressure on the abdominal area use your hands or a pillow to support your incision when you cough, sneeze, or laugh.

Make your own Vapour rub

Make your own Vapour rub     Monsoons have set in and it won’t be long before the rains start pouring in …And the next frightening things for moms are the cold and coughs that come with it. As we were thinking as to what would be a useful homemade medicinal recipe we can offer for these coughs and colds which we can make and store at home, we chanced upon this Homemade vapor rub which is so easy to make and use. Especially for those who like to use this on a regular basis. Check out this DIY vapor rub recipe. Ingredients ·  1/2 cup olive oil/ coconut oil ·   2 level tablespoons of beeswax –If you don’t get bees wax  you can use Petroleum jelly as well ·   20 drops of Eucalyptus Oil ·   20 drops Peppermint Oil ·   10 drops Rosemary Oil  Instructions 1.  Melt the olive/coconut oil & beeswax in a double boiler, stirring with a wooden spoon until melted. 2. Turn off the flame and let it cool. 3.  Add in the essential oils - drop by drop (keep stirring until all have been added). 4.  Pour into a small glass container. Seal it and allow it to cool. 5.  If you want more you can double up the quantity of the ingredients and make it. 6.  This can be applied when you have cold and congestion and this can be used for babies also, only remember to dilute with 2 big tablespoons of oil and use it.  It can also be added in hot water and the vapor inhaled to clear any nasal congestion.

After Effects of Excess Botox

After Effects of Excess Botox       Queen of controversies as the public loves to call her has transformed herself  from an item girl to a  politician ( 3 months of fame ) and now as a producer  of a Marathi film. Now we leave those apart and focus on her new face which looks like it had an over dose of Botox . Not denying that she had gone under the knife when it came to her silicone implants , nose job ,liposuction to shaping the jaw line, cheeks etc, she has been there, done that! The surgeries might have gone all right but the effects so many of them has resulted in given her a very not-so-real-looking appeal which even good makeup cannot hide. The recent photograph shows the effect of an overdose of botox on her face.  We have seen many actresses like Shilpa Shetty, Koel Puri and even our very own Samantha and Shruthi Haasan getting a nip and tuck here and there.But one or two is OK, but if this becomes a habit it  could lead to other implications on the health of a person. According to medical experts and cosmetologists the side effects of Botox can be devastating and result in serious facial damage. This could include:   Face muscles will shrink over time. You will end up with loose sagging skin Your current wrinkles will look worse when the botox wears off  Because of this you will need to go for  further round of cosmetic procedures. This will cost you time, money, anxiety and pain in the long run  If done for too many times could lead to disfigurement and paralaysis of the muscles        

Tips to relieve Varicose Vein pains

Tips to relieve Varicose Vein pains     For those of you who have varicose veins know that r this painful inflammation of the veins can be extremely painful. Herbal and allopathic treatments, dietary changes and lifestyle modifications are an excellent way of relieving the symptoms of aching, heaviness, and swelling in the legs and ankles. Try these few tips to help you alleviate the pain and ease the swellings.   Try to include foods like  fresh fruits, including aamla and citrus family fruits, making sure to nibble on the inside of the rinds,  also whole grains, especially, wheat and millet. Try eating more garlic, onion, ginger, and pineapple, which contains bromelain, an enzyme that promotes break-up of fibrin which  disperses build-up of a protein that makes skin near varicose veins hard and lumpy, Take  alternate hot and cold baths. This is believed to stimulate circulation in the legs. Regular exercise stimulates circulation, improves muscle tone, and helps prevent varicosities. Walking and swimming are considered excellent therapy, as are gentle leg-muscle stretches Start your morning with a brisk walk or finish your day with a swim or bicycle ride. Certain yogaasanas such as the Sarvangaasana, Halaasana, and Pawanmuktaasana series promote circulation and the drainage of blood from the legs. Regular massage can significantly alleviate discomfort associated with varicose veins. Never massage directly on varicose veins.  Avoid use of any tight clothing, especially if it constricts the waist area, and avoid use of high heel footwear, which stops normal muscle contraction in the lower leg, affecting circulation. Raise the foot of the bed by up to six inches (place hard pillow under the feet). This is not uncomfortable and helps gravity to ease back pressure on the veins at night. Avoid standing for lengthy periods. If your job requires you to be on your feet constantly, stretch and exercise your legs as often as possible to increase circulation and reduce pressure build-up.  Use elasticized support hose if your job entails excessive standing, or when pregnant, or if you are overweight.  If you like to sit with your legs crossed, cross them at the ankles rather than the knees for better circulation.  

Anti aging Hormones can make you smarter

Anti aging Hormones can make you smarter   In Greek mythology, the duration of life is controlled by the three daughters of Zeus and Themis: Klotho (Clotho) who combs and spins the thread of life, Lachesis who determines the length of life by measuring the threads length, and Athropos who cuts the string causing a life to end. In science, a Japanese group, which was exploring aging mechanisms, conferred the name of Klotho to a gene that they discovered in 1997. This anti aging harmone  Klotho has been linked to making people's brains work better and can actually make you smarter . A new study in Cell Reports journal has found that animals and people tend to live longer if they have more Klotho in their bodies. The study examined more than 700 people between the ages of 52 and 85; around 1 in 5 people had a form of the Klotho gene in their bodies that produced the Klotho hormone. People who had lots of Klotho experienced just as much cognitive decline as people who didn't have the hormone, but they performed better cognitively overall during their lifespan. They scored higher on cognitive tests and showed better learning and memory skills than those without the hormone. In essence, they were smarter than those who didn't have the Klotho benefit. If researchers can figure out how to distill and treat with Klotho, this could have a great beneficial application for everyone -- it may help treat diseases like Alzheimers, even if it can't actually stop the disease. Treatment is still a long ways a way, but researchers are hopeful. "The beauty of this study," said Molly Wagster of the National Institute of Aging, "is that the finding gives us another place to look, another path to take as we try to determine targets for the development of drugs." [NPR]  

Women prone to Stress more at Home than Work

Women prone to Stress more at Home than Work   According to a new study in a journal Social Science and Medicine it is said that women get stressed out when they stay at home for longer periods than their life at workplaces. Based on the saliva samples which tracked 122 participants, researchers found that their stress levels -- signified by a spike in the hormone Cortisol -- were significantly higher while at home than when they were at their offices. This was higher among people who were low-income earners, and people who had no children. What does it mean? Well, in part, it says something about the way that we value, and feel valued, at home and at our jobs. Researchers believe that our work lives don't stress us out as much because we derive a sense of satisfaction from doing things that are ascribed value in our culture. In other words, where working outside the home has a definite financial and professional value, working and doing tasks in the home doesn't. And that may be part of what stresses us out so much. The common feeling that we have that we are more respected and appreciated at work and not by our own family members triggers depression among women. While handling husband, children and in some countries where the joint family system is still prevalent like India and other Asian countries , women go through extreme stress in carrying out their household duties and rush to work. This causes a lot of stress to keep things intact at home and then rush to work. Whether its culture or family as the reason, it becomes extremely important to control stress levels and try and keep a healthy balance at home and at work for healthy and happy life.

Early morning Heel pain ? Don’t neglect Plantar fasciitis

Early morning Heel pain ? Don’t neglect Plantar fasciitis   A very common problem for women above thirty is the pain in the heel which starts first thing in the morning when you put your feet down. This symptom is termed as Plantar fasciitis and there are many reasons attributed to this pain.One of them being flat footedness, overweight, standing for too long , running for too long and the planta facis ligament in the foot which gets inflamed causing this pain. Once you start noticing this pain don’t neglect it and visit your nearest orthopedic and start treatment as suggested by the doctor. ·  Rest your feet. Limit or, if possible, stop daily activities that are causing your heel pain. Try to avoid running or walking on hard surfaces, such as concrete. ·  To reduce inflammation and relieve pain, put ice packs regularly on your heel. ·  Wear shoes with good shock absorption and the right arch support for your foot. Athletic shoes or shoes with a well-cushioned sole are usually good choices. ·  Try heel cups or shoe inserts to help cushion your heel. You can buy these at many athletic shoe stores. Use them in both shoes, even if only one foot hurts. ·  Put on your shoes as soon as you get out of bed. Going barefoot or wearing slippers may make your pain worse. ·  Do simple exercises such as toe stretches , calf stretches , and towel stretches  several times a day, especially when you first get up in the morning. These can help your ligament become more flexible and strengthen the muscles that support your arch. (For towel stretches, you pull on both ends of a rolled towel that you place under the ball of your foot.) ·  Roll a frozen water bottle under the arch. Stretch first then roll out the arch for 10 minutes; you don’t want to stretch the tendon when it’s ice cold. The plantar tendon needs to be supported and strengthened using good arch soles which will push the arches and if you are overweight its best to get into a weight loss program and shed the extra weight which puts pressure on the heels.

What your nails tell about you

What your nails tell about you   Our finger nails represent or are a part of our health indicators. When in pink of health our nails also have light pinkish to white tinge on them which reflect good health. They also have the ability to tell if you've got emphysema or other lung disorders, arthritis, iron deficiencies or kidney and liver problems. It turns out the shape of your nails, along with your nail consistency and the lines and indentations in your nails say a lot about your overall physical health, according to Dr. Amy Derick, a clinical instructor of dermatology at Northwestern University. For example, people that suffer from lung problem often suffer from "clubbed" nails, wherein the fingertips become rounder and the shape of the nail becomes more curved. If you're noticing horizontal lines in your nails -- what are known as Beau's lines -- you may be more stressed than usual. They're a common sign of physical stress and have been seen among people who've gone through chemotherapy, or experienced undernourishment. Kidney and liver problems can make half of your nails go white, and if you're noticing that your nail is lifting out of your nail bed, it could be a sign of kidney or thyroid problems. Just our two cents to keep you posted on healthy nails and BTW, don’t forget to get that once a month manicure to keep your nails nice and shiny.

బి.పి. తగ్గాలా? ఇదిగో చిట్కా!

బి.పి. తగ్గాలా? ఇదిగో చిట్కా!   రక్తపోటు కంట్రోల్లో లేకపోతే ఎన్నోరకాల అనారోగ్య సమస్యలు చుట్టుముడతాయి. శారీరక వ్యాయామంతోపాటు, టైమ్‌కి మందులు వేసుకోవడం, ప్రశాంతంగా వుండటం, రక్తపోటుని అందుపులో వుంచే మార్గాలు. అయితే మానసిక ప్రశాంతతకి మెడిటేషన్, యోగా వంటివే కాక సముద్రపు అలల సవ్వడి వినడం కూడా సహాయపడుతుందని ఈమధ్య ఒక అధ్యయనంలో తేలింది. సముద్రపు అలలు ఒకదానితో ఒకటి పోటీపడుతూ చేసే అటజడి, అవి చేసే సవ్వడి వినడానికి ఎంతో హాయిగా వుంటుంది. ఆ శబ్దం వింటుంటే మనసు ప్రశాంతంగా మారిపోతుంది. ఇది సముద్రం దగ్గర అలవాటుగా సమయాన్ని గడిపే అందరికీ అనుభవమే. అయితే ఇలా సముద్ర అలల సవ్వడి వినేవారిలో రక్తపోటు తగ్గడం శాస్త్రవేత్తలు గమనించారు. వారానికి ఓ మూడుసార్లయినా ఓ పావుగంట సముద్రపు ఒడ్డున కూర్చుని ఆ అలల సవ్వడి వింటేచాలు.. నెమ్మదిగా రక్తపోటు అదుపులోకి వచ్చేస్తుందట. మరి దగ్గరలో సముద్రం లేకపోతే ఎలా?  నిపుణులు దీనికీ పరిష్కారం చెబుతున్నారు. ఆ అలల సవ్వడిని రికార్డు చేసి విన్నా చాలుట. రోజూ ఓ పావుగంట ఈ సముద్రపు అలల సవ్వడిని వింటూ వుంటే చాలు రక్తపోటు తగ్గడం ఖాయం అంటున్నారు ‘అమెరికన్ హార్ట్ అసోసియేషన్’ వారు. అలల శబ్దాలు మెదడులోని ఆల్ఫా తరంగాల్ని నియంత్రిస్తాయని, దానివల్ల నిశ్శబ్ద వాతావరణం ఏర్పడి, ఏకాగ్రత కుదురుతుందని చెబుతున్నారు ఆ పరిశోధకులు. చిన్న చిట్కా పెద్ద అనారోగ్యాల నుంచి కాపాడుతుందంటే పాటించకుండా వుంటామా చెప్పండి.. అర్జెంటుగా ఇంటర్నెట్లోంచి ఆ అలల సవ్వడులను డౌన్‌లోడ్ చేసేయండి మరి..                                  - రమ

Start exercising to avoid heart diseases

Start exercising to avoid heart diseases   Once you reach your 30s the warning bells start ringing. If it isn’t that nagging pain in your knee or irritating PMS or the hot flushes in your body to the palpitation in your heart ,for  women who over 30 physical inactivity may be the greatest single contributor to heart disease risk. Researchers followed 32,154 Australian women in three age groups: those born in 1973-1978, 1946-1951 and 1921-1926. They used a mathematical formula called population attributable risk, or P.A.R., that indicates the percentage reduction in disease that would be achieved in a given population if exposure to a specific risk were eliminated. The study was published online last week in The British Journal of Sports Medicine. They found that the importance of the most common risk factors for heart disease — smoking, high blood pressure, physical inactivity and excess weight — varies with age. In women under age 30, for example, the greatest contributor to heart disease is smoking. Stopping smoking would reduce the risk of heart disease in this group twice as effectively as reducing high body mass index. But for women in their 70s, being physically active would lower the P.A.R. almost three times as much as smoking cessation, and significantly more than reducing blood pressure or achieving a healthy body weight. “It’s a heads-up for women in their 30s, 40s, 50s to get moving,” said the lead author, Wendy J. Brown, a professor of health at the University of Queensland. “And if they are moving, to move more.” So get into action and start working towards a healthy goal for better health!

5 Things you need to know about Fibroids

5 Things you need to know about Fibroids   Dr. Elizabeth A. Stewart, a professor of obstetrics and gynecology at the Mayo Clinic, is an internationally renowned expert on fibroids and is on the board of the nonprofit Fibroid Foundation, an education and advocacy group and has done extensive research on uterine fibroids.“Women have been reluctant to talk too much about fibroids, ” Dr. Steward said. “It is a sensitive topic. No one likes to get into graphic details of how her life is made miserable by menstrual bleeding.” The disease traditionally has gotten short shrift because of this social reticence, she says, and because it affects women of all races. Dr. Stewart says every women with the problem should know these five things. 1. Fibroids won’t kill you. They are not malignant, and it is exceedingly rare for fibroid cells to show any signs of becoming a precursor to cancer. Even though some fibroids can grow to be huge — the size of a grapefruit or football — they remain benign tumors. 2. Not all fibroids need to be treated. Fibroids are very common, and many women are able to conceive, bear healthy children and live out their lives free of symptoms. 3. Fibroids generally shrink on their own during menopause, and symptoms tend to subside then too. If you can make it to menopause without surgery or other treatment for your fibroids, the odds are you’ll never need surgery. 4. Fibroids tend to be more prevalent, and more severe, among older  women. They develop earlier, grow bigger and cause worse symptoms as you grow older. Not all Fibroids require treatment. 5. Fibroids are a common cause of heavy menstrual bleeding. If you have long menstrual periods with heavy bleeding, see your doctor to rule out fibroids. Source:“Uterine Fibroids: The Complete Guide” (Johns Hopkins University Press, 2007)

How much of Iron should you take in Pregnancy

How much of Iron should you take in Pregnancy?   The practice of getting your hemoglobin levels checked is a regular feature when you are pregnant. Your Gynecologist tests your blood for anemia at your first prenatal appointment. One of these tests (hematocrit) measures the percentage of red blood cells in your plasma. The other (hemoglobin) measures the number of grams of hemoglobin in your blood. If your test indicates that you have iron-deficiency anemia, your Gynecologist will prescribe an iron supplement. The dose will depend on the severity of your anemia, but it's likely to be 60 to 120 mg or more of elemental iron daily, in addition to the iron in your prenatal supplement. Follow your practitioner's instructions – never take more iron than prescribed. Note that these doses refer to the amount of elemental iron, or pure iron, in a supplement. Some labels list the amount of ferrous sulfate (a kind of iron salt) instead of or in addition to the amount of elemental iron. A supplement that contains 325 mg of ferrous sulfate, the most commonly used iron supplement, will give you about 60 mg of elemental iron. Others use ferrous gluconate, 300 mg of which yields about 34 mg of elemental iron, or ferrous fumarate, which contains about 106 mg of elemental iron in a 325 mg tablet. In order to absorb as much of the iron as possible, it's best to take your iron pills on an empty stomach. After that have water or orange juice (the vitamin C helps with absorption), but not with milk (calcium interferes with absorption). Coffee and tea should be avoided completely as this also stalls the absorption.. Within a week or so after starting treatment, you should be producing a lot of new red blood cells and your hemoglobin level will begin to rise. It usually takes just a couple of months for the anemia to resolve, but your Gynecologist will likely advise you to continue taking iron supplements for several more months so you can replenish your iron stores and you could get a break after you have your baby.

Yoga For Computer Users

Yoga For Computer Users     Yoga For Computer Users: Watch Dr C.V.Rao of Kapila Maharshi Yoga Kendram show us various exercises for people who are on the Computer for long hours. A must watch for all those ladies who are in the field of IT and who use the computer regularly. He shows simple Yoga exercises which can be done at your workplace without any discomfort or need for space. He shows various breathing exercises along with Yogaasanas for keeping the body fit , alert and free from any symptoms related to excessive use of the Mouse and watching the Computer for long.