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: 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.
Flash those 32 Pearly Whites We have seen actress Madhuri Dixit flash her toothy smile in a popular tooth paste advertisement where she talks about getting white teeth.As we age so do our teeth. This is quite visible when the discoloration sets in and they tend to turn yellow. This also makes us look older than we actually are and for this there are a number of products available to whiten your teeth. These tooth whiteners contain bleaching agents like peroxide which help whiten the teeth. Before you bleach for the first time A first-timer should always consult her dentist before trying any tooth whitener, even an over-the-counter product, because not all teeth react to whitening the same way. If you have any of these types of dental implants like caps, crowns, and veneers, don't take to lightening because peroxide can't penetrate them. Stains caused by antibiotics, like tetracycline, are also tricky, because they can occur in the layers inside the tooth, which brighteners can't reach. Your dentist will be able to advise you about the best method for you. How whiteners work All bleaching methods use peroxide--whether in gel, strip, or liquid form--to dissolve surface stains to whiten teeth, explains Debra Glassman, D.D.S., a cosmetic dentist in New York City. Teeth surfaces are made up of thousands of tiny dentinal tubules--hollow structures stacked horizontally, like thin straws. They're extremely porous and absorb pigments from food and drink. (Anything that can stain a white T-shirt can discolor your teeth, Glassman says.) Peroxide bubbles into the tubules and lightens those pigments. So if have decided to go for whitening your teeth , go with the above added awareness and what's more is that a Columbia University Study found that women with healthier-looking teeth earn more than those with less sparkling grins. Something to motivate you to get those flashy pearls of white!
Handling Sunstroke The zooming temperatures and heat wave is a common feature for any summer irrespective of country, state or place. There are times when you cannot avoid travelling in the sun which could result in heat strokes or Sunstroke's as they are commonly known .This can be a life threatening condition if not treated properly or on time. Check out these tips to follow when you have a sun stroke. First and foremost get into a shade when you start feeling dizzy . Remove your socks and other heavy clothing as the heat remains trapped inside . Don’t drink water immediately .Give yourself some time and start taking water or other fluids gradually. Avoid caffeinated beverages. Place ice packs at the neck, armpits, and groin. You can also rub the limbs with ice cubes. Massage the arms and legs gently. This will allow some cool blood to return to the brain as well as the core of the body. Take a cool shower or apply a wet towel all over your body. If it is not possible to have a bath, at least apply water to your forehead, neck, face and arms After applying a cold pack lie down with your head in an elevated position. Replenish the body of its salts by drinking electrolyte powder or glucose or by drinking a sports drink especially formulated with electrolytes or eating something salty. The regular ORT Oral Re-hydration Treatment where you mix salt and sugar in a glass of water is also an easy substitute. If the situation is serious where you end up having vomiting and diarrhea please visits the nearest physician or hospital. To prevent sunstroke, please avoid unnecessary travel in the Sun, wear a cap, hat /scarf and shades. Wear cool comfortable cottons and avoid heavy clothing and most importantly stay O2 hydrated with a bottle in your bag !
Checking your Sugar levels- frequency The American Diabetes Association recommends testing your blood sugar at least three times a day if you need multiple daily insulin injections. But for the rest of those with type 2 diabetes, testing frequency should be "dictated by the particular needs and goals of the patients," the ADA says. That means that frequent testing is clearly necessarily for some people with type 2 diabetes and all type 1 diabetics who take multiple daily insulin injections also need to monitor blood sugar frequently. Some studies suggest that frequent monitoring is not always helpful for people with type 2 diabetes. But that research is still being debated. Your doctor or diabetes educator can help you determine how often and when you should be testing. The other factors that needs to be taken into consideration when you need to check your sugar levels are : Medication: Some classes of oral drugs can cause hypoglycemia or low blood sugar, so you may need to test more often. Changes: If you've just been diagnosed with diabetes, started on a new medication, added a new type of food, or recently changed some other factor (for example, you have gained or lost weight, or are exercising more or less often), then you should test more frequently.
Beetroot Benefits Including a few beetroot in your everyday diet can actually help boost your weight loss and improve your health. Beta cyanin is a powerful antioxidant present in the root can help remove toxins from your liver, bloodstream and also help to remove fatty deposits from your bloodstream, which can lower your cholesterol and therefore your risk of heart disease. ->Research suggests that daily consumption of either 250ml beetroot juice or 1-2 cooked beetroots, around 100g, could dramatically lower blood pressure levels, making it a bit of a wonder food for high blood pressure patients.It also bostteh hemoglobin content in your body. ->Beetroot is also rich in folic acid, which is essential for healthy tissue growth and cell repair. Folic acid is absolutely crucial to the development of a baby’s spinal cord, which makes beetroot an excellent food to eat during pregnancy. It also contains iron, which is a great nutrient to combat fatigue. ->Beetroot can help to reduce cholesterol levels, too – it contains soluble fibre, and research has suggested that soluble fibre can reduce cholesterol levels. It also contains flavonoids and carotenoids, which are known to reduce the levels of bad cholesterol whilst improving the levels of good cholesterol. ->It has a very low glycaemic load, which means that when you consume it, it is very slowly converted into energy, which means that it won’t overload your bloodstream with sugars. This prevents blood sugar highs and therefore blood sugar lows, which can lead to cravings of sugary and fatty foods. ->Beetroot is also rich in insoluble fibre, which ensures a healthy digestive tract and a healthy bowel, which reduces your risk of bowel cancer. Eating insoluble fibre can help to boost your metabolism and it can also help you to lose weight as the food that you consume helps to fill you up, but as you cannot digest it, you don’t take in as many calories from it. And finally Beetroot is also an excellent food for weight loss as it is very low in calories, containing around 38 calories per 100g of beetroot, along with just 0.1g of fat.
Preventing Urinary tract Infection Urinary tract infections (UTIs), which also called bladder infections, are a common problem for girls/women who tend to get it more often than their male counterparts. The Symptoms could vary from a sharp burning pain during urination, frequent urination to pain in the back or lower abdomen resulting in nausea/vomiting and fever. Casues: A woman’s urethral opening (which is sterile) is right near two big sources of bacteria: the rectum and the vagina. Bacteria from these areas can move toward the urethra from the rectum if a woman wipes the wrong way after going to the bathroom, and could cause a UTI. During sexual intercourse, bacteria in the urethra can be pushed toward the bladder. And using some types of birth control—like a diaphragm—can also cause bacteria to collect more, and eventually get into the urethra and the bladder. Urinating in unhygienic public bathrooms could also cause UTI. Prevention: Most UT infections are curable with a few days of antibiotic treatment. When a bladder infection starts, you can help prevent it by trying the following: · Drinking at least six to eight glasses of water a day · Coconut water and soothing fruit juices are a great alternative for water · Don’t wait to go to the bathroom—urinate when you get the urge · Wipe from front to back whenever you go to the bathroom · Urinate before and right after sexual intercourse · Take showers instead of baths · Avoid drinking a lot of caffeine or colas
Breathing away the pain during PMS PMS or Pre Menstrual Syndrom which can be a pain in the literal sense , causes a great deal of discomfort and anxiety. This is a time when you are prone to taking short and shallow breaths which is actually increases the pain. Focusing on a specific breathing pattern can help the body relax and release some tension around the pain & for that there is a simple and wonderful breathing technique in yoga called the Viloma Pranayama. Start by inhaling and exhaling naturally through your nose. After your next exhale, pause for two seconds before inhaling. Repeat up to five times. This can be performed while seated or while lying down --- just as long as your head is positioned slightly higher than your chest. This technique also improves blood circulation, which eases the pain. This can be done by any lady and can also be taught to the young girls who face this PMS pain at a young age.
Coconut oil for pearly Teeth Yes you heard us right ! The nutty coconut oil can actually be used to make your teeth white. All you have to do is to mix baking soda in Coconut oil and brush your teeth with this mixture. It not only polishes your teeth and with that smooth, post-dentist feeling which you do for yourself will help keep your 32 pearly whites in good health. It may leave an oily taste in your mouth, so you could try doing this as a once in two weeks polishing sessions with coconut oil. So it’s not just your hair or skin Coconut oil can benefit your teeth too. As an add on you could try the the oil pulling session with coconut oil which is also extremely beneficial for the entire facial muscles and the overall body too.
Weight Loss with Oolong Tea We have heard the benefits of green drinking and the easy slim teas and other concoctions that have made their way in to the weight loss market .Another entrant from the Chinese gardens is the Oolong Tea which is known to be more beneficial than the regular Green tea. The Chinese have long believed that oolong tea is beneficial in reducing and maintaining weight. A Chinese study, in 1998, of 102 females showed that continuous consumption of oolong tea for six weeks resulted in a reduction of body weight. This study, along with the question of other compounds contributing to tea's weight loss benefits, spurred further research. While green tea gets most of the limelight when it comes to healthy teas, oolong actually contains larger quantities of the polyphenols that aid in weight loss. A study, conducted by the U.S. Agriculture Research Services Diet and Human Laboratory, showed individuals who drank oolong tea burned 67 more calories per day than groups who drank caffeinated water, half strength oolong tea or non-caffeinated water. The oolong tea in now available all over the world except that it is a bit expensive, but that should not deter you from trying and benefiting from it.
Health in your 30’s Fertility tends to top the list of women’s health concerns in their 30s, says Renée Scola, M.D., who practices internal medicine at Northwestern Memorial Hospital in Chicago. “Educated professional women tend to put off childbearing longer, but fertility begins to decline slightly in your early 30s, and more significantly with each passing year,” she notes. It’s also the time in which women who battle their weight may develop pre-diabetes–a dangerous condition of above-normal blood glucose levels that puts them on the cusp of developing diabetes. Screenings you need: If you’re overweight or have other diabetes risk factors, including a family history of diabetes, get a glucose test to find out if you have pre-diabetes or diabetes. The American Thyroid Association recommends having your thyroid-stimulating hormone levels checked (a TSH screening) beginning at age 35 and again every five years, although “you should be checked again sooner if you’ve gained or lost weight, or feel sluggish,” says Scola. In addition, if you’ve been unsuccessfully trying to get pregnant for over a year, your gynecologist may recommend fertility testing. Also check if you have cysts or fibroids which might cause problems when you are trying to conceive. If you are feeling excessively fatigued or dull you also need to check your Vitamin D levels and take supplements if they are low. Source:Forbes
How to determine Premature Menopause The latest health issue among women above 35 is premature menopause—defined as the permanent ending of a woman’s menstrual period before the age of 40—It can be a devastating blow for people who are yet to conceive. Symptoms of premature menopause which could be anything from the absence of monthly periods for more than one year—before the age of 40 to Hot flashes and night sweats are very common, difficulties with sleeping, Memory and concentration difficulties ,Urination becomes more frequent coupled with decreased libido, can also lead to mood swings and irritability. Causes of premature menopause For the vast majority of women who enter menopause prematurely it could be due to various factors like genetics, uterus removal, cancer treatments, or any kind of auto immune diseases which could cause premature menopause. Decrease in the female sex hormone, estrogen, is responsible for the majority of the issues experienced during this time. So how do we determine premature menopause? To help determine if you may be reaching menopause, your doctor will ask if you've had signs like hot flashes, irregular periods, sleep problems, and vaginal dryness. But these signs are not enough to determine that you are reaching menopause. You need a definitive diagnosis of premature menopause, which is also known as hypergonadropic hypogonadism. A series of blood tests to look for levels of the following hormones: follicle stimulating hormone (FSH), luteinizing hormone (LH), anti-Mullerian hormone (AMH), estrogen and progesterone, among others are done. What are the treatment options for premature menopause? Women with premature menopause should request regular bone mineral density scans from their Gynacocologist. Declining estrogen levels put premenopausal women at increased risk of bone loss, fractures and even osteoporosis. “Bone loss ups its ante right around age 30, regardless of whether your ovaries fail or not,” says Dixon. “If you have no estrogen, it really kicks into high gear.” Some research suggests that low estrogen also puts women at risk of heart disease. Most fertility specialists will prescribe a low-dose birth control pill (BCP) containing estrogen and progesterone to this group of women, until they reach the age of natural menopause, just past 50. The estrogen in BCPs helps women cope with some of the debilitating symptoms of menopause and protects against bone less as well. The progesterone helps protect a woman’s uterus from endometrial abnormalities by causing her to shed her lining every month. Apart from talking to your doctor about treatments like menopausal hormone therapy that can help with symptoms of menopause you can also discuss ways to protect your health. Eating a healthy, balanced diet and exercising regularly can also help menopausal women maintain bone, heart and overall wellness.
Fasting as a Diet Fasting on religious festival days have been a common feature in our Indian Homes and still are prevalent. Apart from the religious benefit associated with it they also help in reducing weight and are known to help in cleansing our systems. The 40-day fasting periods are suppose to have great impact on weight loss and have been scientifically proven also.This diet has also been ranked No. 28 of 31 on U.S. News's Best Overall Diet rankings list. The theory behind it is that our bodies were programmed for periods of feast and famine. As such, we should recreate these feast and famine days in order to lose weight and live a longer life. Called The Fast Diet where dieters select two non-consecutive days each week to eat 500 or 600 calories, depending if they're a man or woman. On fasting days, low-glycemic-index and low-glycemic-load foods are recommended since they take longer to digest, which in turn makes you feel more satisfied. Recommended foods include vegetables, nuts, seeds, legumes (including beans and lentils), and some fruit. Dieters are recommended to follow their regular exercise regimen during fasting days. During the remaining five non-fasting days, you can eat whatever you wish. Side effect and issues • Much of the scientific evidence regarding intermittent fasting is controversial. • With sub-optimal calories consumed twice a week, you may become deficient in several important nutrients. • Eating so few calories can result in uncomfortable side effects such as headaches, irritability and hunger. • Lifelong healthy eating habits aren't promoted.
Say bye to Stye Stye which is also called hordeola, are bacterial infections and appear as small bumps on the upper or lower eyelids. Styes are usually harmless and will go away on their own within one to two weeks when your body fights off the infection. To prevent a stye in the eye, always wash your hands before touching your eyes and maintain good eye hygiene, especially if you wear contact lenses. This infection is not necessarily contagious and can go on its own. Keeping warm compresses on the eye is an effective method to prevent it from further growing. This infection can come when you frequently visit swimming pools which often get contaminated. If the symptoms persist for long a visit to the eye doctor is a must. Presenting a few tips to prevent Stye. Basic tip: Keep your eyelids and eyelashes clean.Add three drops of baby shampoo to a small bowl of warm water. Soak a clean cotton ball in the solution, and then gently scrub both eyelids for 30–60 seconds with your eyes closed. Rinse with warm tap water and dry gently. · Rub your palms vigorously and with the heat generated apply this to the eye · Avoid sharing eye make-up with others · Avoid sharing towels and other linens such as pillowcases and washcloths · Visit your eye doctor regularly · Begin treatment as soon as symptoms develop; contact your eye doctor for specific instructions · Do not touch or rub your eyes, especially if you have a stye · Clean your eyes regularly after you visit the swimming pool.
Water Chestnuts are Good for You Water Chestnuts which is predominantly used in western cuisine has its place in Indian cooking where it popularly known as Singhade and the flour made from it is called Singhade ka atta.The water chestnuts are boiled, peeled, dried, and ground into flour. It is similar to corn starch and is used for making food items especially during religious fasting periods where the fast is broken with food made from water chestnut flour. The water chestnut flour has many health benefits too. ->Fresh water chestnuts have double the amount of potassium, zinc, B vitamins and vitamin E when compared to the flour form. But it should be eaten in moderation or else it could lead gas problems and a bloated feeling. ->Nutritionally, water chestnuts flour is a good source of potassium and fiber. ->They are low in sodium, and fat is virtually non-existent.Which is great for people who are on a diet.You could alternately use this flour along with whole wheat flour. ->Calorie wise, one cup of water chestnut slices contains about one hundred-thirty calories. But for the low-carb dieters, water chestnuts are high in carbohydrates. So you could limit eating these directly. ->They are also known to be a natural coolant to the body.
More about Phytonutrients Phytonutrients are not just single elements, there are few others in that family, and each one has its own quality in helping a human body sustain a challenging life. We come across a few of these names on Drug or Food ingredient lists, medicine prescriptions, but generally don't know what each of them relates to or treats. Lutein helps in cases of blindness and cataracts, protecting against macular degeneration. Zeaxanthin protects against developing blindness. Phenols reduce oxidative stress. Lycopene helps prevent prostate cancer. Sulforaphane prevents colon cancer. Carotenoids stimulate the immune system. Ellagic acid fights cancer. Indoles fight cancers more than Ellagic acid. Catechins are antioxidant flavonoids. Flavonoids are anti-inflammatory and they protect against allergic reactions. Anthocyanidins strengthen the collagen protein in soft tissues, tendons, ligaments, and bones. Phytosteroids block the development of breast, colon, and prostate diseases. Quercetin protects against heart disease and allergies and reduces inflammation in sports injuries.
Food Cravings during Pregnancy About two-thirds of women experience food cravings during pregnancy. It is usually fine to indulge in these cravings if it provides essential nutrients, but if one is craving for an unhealthy food or the craving persists to the point that it prevents her from getting the other essential nutrients the baby needs, she needs to take steps to create more balance in the daily diet and make sure to take the prenatal vitamins. Some women feel strong urges to eat nonfood items like ice, laundry starch, dirt, clay, chalk, ashes, or paint chips when they are pregnant. This is known as pica, and it may be associated with anemia. These nonfood cravings can be harmful to both Mom and baby, so it is very important that she resists them and also lets her Doctor know about them immediately. If the expectant Mom has any cravings that interfere with her ability to eat balanced meals and gain weight properly, she has to consult her obstetrician for advice. If she has an urge to eat more sweets, or spicy and deep fried foods, they have the ability to force her weight gain and cause imbalance in her Blood pressure or Blood sugar. Registered dietitians, nutrition experts are also able to help one maintain good nutrition throughout the pregnancy.
Health benefits of Seafood Research has shown that eating fish and shellfish regularly is beneficial to our bodies in many ways. Seafood provides the body with many essential nutrients which keep us running smoothly, including iodine, selenium, zinc and potassium. They are also an excellent source of many vitamins, including vitamins A and D. Great for your heart It's no coincidence that fish-eating Inuit populations in the Arctic have low levels of heart disease; seafood is low in saturated fat and high in omega-3, which can both protect the heart from disease and lower the amount of cholesterol in the blood. One study has even suggested that an extra portion of fish every week can cut risk of heart disease in half. Joint benefits Eating fish as a regular part of a balanced diet has shown to ease the symptoms of rheumatoid arthritis, a condition which causes the joins to swell up. Recent research has also found a link between omega-3 fats and osteoarthritis, suggesting that eating more seafood could help to prevent the disease. Healthy eyes Eating oil-rich fish regularly can help to keep the eyes bright and healthy. A recent study has suggested that omega-3 fatty acids can help to protect the eyesight of those suffering from age-related macular degeneration (AMD), a condition which causes the retina to degenerate and the eyesight to become blurred. Fish and shellfish also contain retinol, a form of vitamin A which boosts night vision. Prevents Depression Seafood may also play a large part in preventing depression; research has highlighted links between low omega-3 levels and a higher risk of depression. Seafood could also help us to avoid Seasonal Affective Disorder (SAD) and post-natal depression. For great Skin Not only does omega-3 help to protect the skin from the harmful effects of the UV damage, but eating lots of fish can also help with the symptoms of skin conditions such as eczema and psoriasis. Fish is also a great source of protein, which is an essential ingredient of collagen, a substance which keeps the skin firm and flexible. Bowels protection Evidence suggests that a diet rich in fish oils can help to protect us against serious inflammatory bowel diseases (BD) including Crohn's disease and ulcerative colitis. There is also evidence to suggest that omega-3 could help to slow the progression of inflammatory bowel disease in some sufferers. Brainpower Booster The human brain is almost 60% fat, with much of this being omega-3 fat. Probably for this reason, research has indicated that people who eat plenty of seafood are less likely to suffer dementia and memory problems in later life. DHA, an omega-3 fat found in seafood, has also been linked to improvements in children's concentration, reading skills, behaviour, and Attention Deficit Hyperactivity Disorder (ADHD).