You’re probably worried if you’ve been diagnosed with gestational diabetes. You’re already adjusting to various changes in your body during pregnancy. Not only is receiving the diagnosis difficult but there’s also the problem of adopting the lifestyle changes that will help you manage the disease during your pregnancy.
Take solace in the fact that you will not only be able to maintain a healthy pregnancy, but you will also be able to do it without adhering to a rigorous diet, through some simple gestational diabetes food ideas.
Continue reading to find out what causes gestational diabetes, how to eat healthy when pregnant, and how to make simple yet delicious recipes and meals. The goal is to develop long-term behaviors that are easy to manage and stress-free while yet allowing you to maintain a healthy blood sugar level during this joyful period.
Women diagnosed with gestational diabetes are advised to adhere to a prescribed diet as it is often possible to regulate blood sugar levels through the consumption of nutritious foods and regular exercise. By incorporating suggested meal options for gestational diabetes, it is possible to reduce the need for insulin injections or other medical interventions.
Worry not moms: after a gestational diabetes diagnosis, mothers all over the world can (and do!) have healthy pregnancies that result in healthy infants. The key is management, and a lot of that is influenced by what you consume.
You’ll have to experiment with different foods with health benefits and measure your glucose levels to figure out which foods cause increases. If that’s the case, try something else or seek credible health information, and help from your healthcare professional.
While gestational diabetes recipes should always be customized (by a dietitian or diabetes educator), there are some general guidelines that can help you keep your blood sugars in check:
If you have gestational diabetes, type 1 or 2 diabetes, or both, here are some gestational diabetes recipes that may help you control your blood sugar (also known as blood glucose). Need some quick, easy, and healthy meal and snack ideas for gestational diabetes? Read on to know them!
This crustless quiche is flavorful, creamy, with a bit of spice, and filling — it’s a fantastic low-carb vegetarian breakfast. Because they’re low carb, high protein, and moderate to high in fat, crustless quiches are a fantastic diabetic breakfast option. Don’t forget that breakfast sets the tone for the rest of the day’s blood sugar levels.
This quiche covers all of those areas, plus adds plenty of broccoli for added nutrition and fullness.
Ingredients:
Serves: 6
Procedure:
Chicken might be an excellent choice for diabetics. The chicken comes in a variety of cuts, all of which are strong in protein and low in fat. Chicken may be a terrific item in a healthy diabetic diet plan if prepared properly. With a splash of flavors like lemon, garlic, and mushrooms, this recipe is a sure shot hit if you have gestational diabetes. Serve it as an appetizer or add it to a wrap or a tortilla and enjoy!
Ingredients:
Serves: 2
Procedure:
A great gestational diabetes recipe!
This recipe for Vegetarian Baked Gnocchi with lentils is not only satisfying and nutritious, but it also requires minimal preparation time. Additionally, it is suitable for gluten-free diets, rich in plant-based protein, and can be conveniently stored in the freezer. The best part is that you can prepare the entire meal using just one baking dish.
The recipe is rather flexible, and you don’t need to measure anything too precisely (basically, just throw any vegetables you like in there); the majority of the components are pantry staples that require little work, such as passata, dried herbs, tinned lentils, and, of course, gnocchi.
Ingredients:
Serves: 4
Procedure:
This dish can be a great addition to your gestational diabetes diet menu ideas!
Please note:
Ingredients:
Serves: 6
Procedure:
Keep in mind that portion sizes of carbohydrate items DO matter when you have gestational diabetes, and your provider, diabetes educator, or dietician should provide you with a tailored plan based on your current blood sugar levels.
By selecting meals and snacks from the provided list, you can make choices that support both your blood sugar management and the nourishment of your baby’s growth and development.
Following dinner, it is advisable to refrain from consuming desserts or puddings. Since larger food portions can be challenging for your body to process, it is recommended to wait for an hour, monitor your blood sugar levels, and then indulge in a dessert as a special treat.
Read more : Morning Sickness: All You Need To Know
Gestational diabetes poses a great threat to your health during your pregnancy and in the long run after delivery. Preterm birth, obesity, and low birth weight of your child are just some of the complications that may occur.
Having specific foods and a customized diet plan goes a long way in keeping your blood sugar levels. Try the gestational food ideas mentioned in this blog to manage it!
Furthermore, getting creative in the kitchen adds that fun factor to your diet. Try these easy and healthy gestational diabetes recipes. A great addition to your gestational diabetes menu ideas, don’t you think so?
Keep reading our nutrition blogs for more healthy information!
Parents of newborns are committed to creating an optimal environment for their baby’s growth, prioritizing their baby’s physical health and emotional well-being. They aspire for their baby to develop rapidly, acquiring knowledge and understanding at a swift pace.
There are some ways to help your baby learn to walk that parents should be mindful about. They want the baby to walk, talk and be active as early as possible, and to do that, physical activity plays a very important role in not only the physical development but also, the mental development of the baby. How to help your baby learn to walk is a big task as far as parenting is concerned. There are several ways to help a baby learn to walk. Read on to know more.
How to help your baby learn to walk is a big task as far as parenting is concerned. There are several ways to help a baby learn to walk. Read on to know more.
Babies are born with weak muscles and bones. In their early years, it is very important that you help them promote their muscular development. According to pediatricians, parents need to help babies build flexibility, coordination, and strength with some age-appropriate routines and activities. This will help them walk sooner and with more confidence.
Engaging in regular exercise offers numerous benefits beyond weight management and disease prevention for children. Improved motor skills in children often correlate with higher levels of physical activity. It is crucial for babies and toddlers to be physically active on a daily basis as it promotes healthy growth and development.
Healthy muscles and bones are an indicator of overall health. If the baby has good muscular strength and healthy bones, chances are they will also learn to crawl, walk, and run about faster.
You must be wondering about the tips to get your baby or toddler walking or how to teach your baby to walk. The next section has more.
Babies should be encouraged to be active throughout the day, every day in a variety of ways, including crawling.
If they’re not yet crawling, encourage them to be physically active by reaching and grasping, pulling and pushing, and moving their head, body, and limbs during daily routines, and during supervised floor play.
Try to include at least 30 minutes of tummy time spread throughout the day when they’re awake. Once babies can move around, encourage them to be as active as possible in a safe and supervised play environment.
Toddlers should be physically active every day for at least 180 minutes (three hours). The more the better. This should be spread throughout the day, including playing outdoors.
The 180 minutes can include light activities such as standing up, moving around, rolling, and playing, as well as a more energetic activity like skipping, hopping, running, and jumping.
Active play, such as using a climbing frame, playing in the water, chasing games, and ball games, is the best way for this age group to get moving.
Age: 0 months onwards
This is the most common of all trunk-strengthening exercises for babies suggested by pediatricians. Simply put your newborn on his tummy after every feeding. This act builds the core muscles of your baby’s tummy. There are many variations to this, such as:
Tip: Remember that whenever your child is not lying on the back, he is working on increasing his head control and neck strength.
So, minimize their lying down time after your child is two to three months old and make sure that your baby is getting exposure to enough physical activity.
Age: 4 months (or when a baby is able to support her head)
Place a blanket on the bed and then place the baby on it. Then, hold the blanket on each side slightly above the head, with your baby in the middle of your arms. Slowly lift the blanket so your baby comes to a sitting position, then lower it back down again. This is a very simple and safe exercise to help your baby gain upper body strength.
Teach this exercise to your baby:
Age: 0 months onwards
Your little one’s leg development is also a key area of concern, especially as the leg muscles help determine how soon he/she will be able to crawl and walk. Pediatricians recommend the following baby leg strengthening exercise to develop your baby’s leg muscles:
Position the baby on their back and delicately grip their ankles. Gradually move their legs in a circular motion, imitating the action of pedaling a bicycle. Repeat this movement four to five times consecutively. Afterward, allow the baby a short pause of a few minutes before continuing.
Did you know? Bicycle legs is among the best ways to relieve your baby’s gas! Pediatricians say that when your baby is practicing bicycle legs, the movement helps release bubbles from his stomach and move them through the intestines. This way, your baby can pass these bubbles naturally and not face any gas pain.
When to do this? Check if your baby’s stomach feels hard and bloated. He may be gassy, and this exercise will soothe him.
If your baby resists and does not want to have you pedal his legs, don’t force him.
Age: 0 months onwards
Babies like to be moved around and held up on their toes. As per doctors, this toe and foot motion is excellent for their leg muscle development.
Simply hold your baby gently under his armpits and touch his toes on the ground. Since you are now supporting most of his weight, let him balance gently. Notice that your baby will often kick, which will make it look like he is dancing.
Note: Be sure to give your baby extra support as he finds it very difficult to stand up now. It is not recommended to practice this exercise for a prolonged duration as the little one will get tired.
Age: 4–6 months
Doctors suggest that picking up objects is a good way to build your baby’s grasping ability and hand–eye coordination, as well as muscular strength.
Make your baby sit in a high chair or bouncy seat. Now place some toys or household items in front of your baby. Encourage them to lift one, examine it, put it down, and then lift it (or another object) again. You may have to show them how to do this a few times, but most babies learn very quickly and enjoy this exercise a lot!
If your baby is having painful gas, here are five tricks that should help her feel better:
If your baby is lying on his back, gently move the legs back and forth to imitate riding a bicycle. This exercise helps with intestinal motion and can expel trapped gas. You can also bend his legs and gently push the knees up towards the tummy. If he’s on his tummy, you can help ease him into Child’s Pose (just like in yoga) and that motion will have the same effect.
Baby massage is a technique employed by nurses to provide comfort to infants experiencing gas bubbles. Place your baby on their back and gently massage their tummy using circular motions. This circular motion stimulates abdominal activity, aiding in the release of trapped gas bubbles.
Of course, the best go-to for any fussy baby is to burp them. Sometimes one good burp will do the trick. It may not happen right away, so burp him, lie him down for a few minutes, then gently pick him up and try again. Keep giving tummy time a try.
Infant massage is a way to gently nurture and spend time with your baby.
Massage is one age-old trick that never fails. The benefits of an oil massage are now well accepted by doctors, and it can definitely help make your baby’s muscles and bones stronger.
You can start massaging your baby’s body early—as early as a week or two old. There are a few movements/exercises that you should do as part of baby massage in order to build the baby’s strength:
Note: Make sure you do NOT use rigorous or high-pressure strokes. Only a gentle massage using skin-friendly baby oil is beneficial for your baby’s improved blood circulation, and in turn, bodily strength.
Research suggests that infant massage can have various health benefits. For example, infant massage might:
Some studies also suggest that infant massage involving moderate pressure might promote growth for premature babies.
Infant massage involves a little preparation and some basic techniques. To get started:
Some parents prefer to use oil during infant massage to prevent friction between their hands and the baby’s skin.
If you choose to use oil, select one that’s odorless and edible—just in case your baby gets some in his or her mouth.
If your baby has sensitive skin or allergies, test the oil first by applying a small amount to a patch of your baby’s skin and watching for a reaction.
It might take a few tries before you and your baby get the hang of infant massage. Be patient. With a little practice, an infant massage can be a healthy way for you and your baby to relax and bond.
To conclude, these are the different ways to help baby learn to walk and promote his physical and mental development.
Now that you are aware of how to help your baby learn to walk and how to make your baby walk, you can also include some core-strengthening exercises, bicycle movements, and exercises to be performed when the baby has gas problems.
Along with these exercises, the baby should also be massaged every day.
Burping plays a crucial role in a baby’s feeding routine, particularly for newborns and infants. Since babies are unable to burp independently, it is essential for parents to acquire the knowledge and skills to effectively burp their newborns.
There are a few techniques you can employ for newborn burping. This article will tell you how to burp newborn, newborn burping techniques, and newborn burping positions. There are many different burping techniques for newborns. The best burping techniques for newborns involves the time after their meals. This ensures that the gas formed after eating is released in a safe manner.
Good burping techniques for newborns are also about knowing the right time to burp. Read on to know more.
Gas formation is a natural occurrence as newborn babies and infants undergo the development of their digestive system and gut microbiota.
Various factors may contribute to gas formation in infants and newborns which include:
Burping is the release of gas from the upper digestive tract (esophagus and stomach). Babies (mostly newborns and infants) tend to swallow air when they are feeding or when they are crying.
This forms air bubbles in their tummy, which may become gas that gets trapped and causes discomfort and pain. Burping helps to relieve this trapped gas and comfort the newborns and infants.
It also helps prevent spitting up and stops the hiccups of the baby. It helps to prevent the build-up of air in your baby’s body.
Babies generally show distinct signs of trapped gas which can signal you to burp them.
These include:
While there are no strict guidelines for burping a baby, it appears advantageous to do so as it helps alleviate discomfort and pain caused by trapped gases in the baby’s stomach.
Burping is usually done after the baby has finished his meal or during the meal. If your baby seems to be fussy during his feeding, stop feeding, burp the baby, and feed again.
Try burping your baby after every two to three ounces of milk, if he is bottle-fed, or each time you switch breasts while breastfeeding. This has been recommended by The American Academy of Pediatrics.
Further, try burping your baby every ounce during bottle-feeding or every five minutes during breastfeeding, if your baby:
If the baby does not seem too fussy during feeding and if he does not show signs of discomfort like those representing trapped gases, you may need not burp him.
However, if the baby shows signs of discomfort during feeding and is unable to release gases, it is better to burp him. Not being burped often and swallowing too much air can make a baby spit up or seem cranky or gassy.
If your baby doesn’t burp within a few minutes, you can try changing their position and continue attempting to burp for a few more minutes before resuming feeding. Massaging the baby’s belly and gently moving their legs can also be helpful in relieving trapped gas.
Knowing how to burp your baby is one of the best things new parents can learn.
When burping your newborn or infant, pat their backs gently and repeatedly to gain maximum benefit from burping.
Cup your hand while patting since it is gentler than a flat palm. Place a napkin or a bib under the infant’s chin or your shoulder to prevent cleaning the mess that may result from a wet burp.
Try different positions for burping that are comfortable for you and your baby. Some of the best burping techniques for newborns are easy to do and comfortable for you and your baby.
Here are some good burping techniques for newborns:
The best burping technique for newborns will generally differ for babies and parents.
Use the method that works best for you.
Burping is a useful technique to alleviate trapped gas in babies and prevent the accumulation of gases. Many new parents choose to incorporate burping into their routine. However, limited research is available regarding the effectiveness of burping.
Breastfed babies generally burp less because they swallow less air. By the time your newborn is four to six months old, he will surpass the need to be burped. Parents, especially mothers, can often tell that a baby needs to be burped if he or he is squirmy or pulling away while being fed. As parents, it is up to you to monitor your newborn and decide based on the signs of discomfort or gases during and after feeding if he needs to be burped or you may skip burping.
Keep in mind the good burping techniques for newborns mentioned above. But remember that the best burping techniques for newborns are the ones that suit you and your baby. We hope that the article answered most of your queries about how to burp a newborn, along with different burping techniques for newborns.
Why are childhood immunizations so important? Childhood immunizations are important because a newborn is susceptible to many diseases and infections and it is our responsibility to protect them. Due to weak immunity and interference of mothers’ antibodies, very young newborns rarely respond well to immunization.
Immunization administration during pregnancy is safe, effective, and immunogenic for many diseases that are vaccine-preventable. Immunization of mothers protects both her and the baby against the sickness of the delivery trauma. For the first six months of life, an antibody is required.
Tetanus, influenza, and pertussis immunizations are provided during pregnancy to protect pregnant mothers and infants from disease.
A recent review conducted by the World Health Organization demonstrated no evidence of adverse outcomes in pregnant women or infants if they receive the Tetanus toxoid, conjugate meningococcus, inactivated influenza vaccine, or inactivated polio vaccines.
Research conducted in the United States, Finland, and Israel has provided evidence to support the safety and efficacy of polio vaccination during pregnancy. These studies have shown that administering polio vaccines to pregnant women does not result in an increased risk of disabilities or adverse outcomes.
During a 0–4-week period, newborns can get their first few vaccinations like the BCG vaccine, Hepatitis B birth dose, and OPV birth dose. These vaccinations should be done in the health care unit. For premature babies vaccination is a must.
BCG, or Bacille Calmette-Guerin, is a vaccine for tuberculosis . BCG is used in many countries with a high prevalence of TB to prevent childhood tuberculosis meningitis and miliary disease.
Tuberculosis (TB) is a potentially severe infectious disease that mainly affects the lungs. The bacteria that cause tuberculosis spread from person to person through tiny droplets released into the air via coughs and sneezes. A newborn baby’s lungs are sensitive to this type of virus and there is a major risk of TB occurrence.
After birth, a newborn should get a vaccine from a healthcare provider from the same hospital or as early as possible till one year of age. The dose should be accurately 0.1ml (0.05ml until 1 month of age) given under the skin of the left upper arm.
Children should receive three doses of the hepatitis B vaccine to prevent hepatitis B. The initial dose should be administered within 24 hours of birth.
Hepatitis B is a contagious liver disease caused by the hepatitis B virus. When a person is first infected with the virus, he or she can develop an “acute” (short-term) infection. Acute hepatitis B refers to the first six months after someone is infected.
This infection can range from a very mild illness with few or no symptoms to a serious condition requiring hospitalization. Some people are able to fight the infection and clear the virus.
For others, the infection remains and is “chronic,” or lifelong. Chronic hepatitis B refers to the infection when it remains active instead of getting better after six months. Over time, the infection can cause serious health problems, and even liver cancer.
Usually, newborn babies do not show any symptoms.
To protect your baby from hepatitis B, a very serious disease.
Prevents your child from developing liver disease and cancer from hepatitis B.
The importance of vaccinating children against hepatitis B is not only to protect themselves but also to prevent the spread of the disease to others. Children infected with hepatitis B may not display symptoms but can unknowingly transmit the virus to others.
What is the dosage of the Hepatitis B Vaccine?
The vaccine should be given at birth or as early as possible within 24 hours. It is given to a baby in 0.5ml of dose into the muscles of one side of the left mid-thigh.
Oral polio vaccine, including a birth dose (known as zero doses because it does not count towards the primary series), is recommended in all polio-endemic countries and in countries at high risk for importation and subsequent spread. The birth dose should be administered at birth, or as soon as possible after birth.
Polio is a contagious viral illness that, in its most severe form, causes nerve injury, leading to paralysis, difficulty breathing, and sometimes death.
There are so many doses of oral vaccines. And they are all absolutely safe. It is indeed safe to administer multiple doses of polio vaccine to children. The vaccine is designed to be administered multiple times to ensure full protection.
In the tropics, several doses of polio vaccine are required for a child to be fully protected—sometimes more than 10. This vaccine is safe for all children. Each additional dose further strengthens a child’s immunity level against polio.
The OPV should be given at birth or as early as possible within the first 15 days. Only two drops of vaccine are given orally to the baby.
Maintaining good hygiene is essential for preventing infections and promoting a healthy and longer lifespan. Good hygiene practices involve adopting habits that reduce the risk of illness and promote overall well-being. Neglecting hygiene can have detrimental effects, particularly on children, who may suffer from various health issues as a result.
Newborn hygiene includes regular bathing, moisturization, cleaning of the diaper area, cleaning of the umbilical cord, and so on.
Bathing can be delayed from the first bath for 12–24 hours. Nowadays, bathing cleansers have surfactants that are harmful to the skin of a two-week-old child. Skin cleansers should be soap-free and should have a neural/mildly acidic pH (pH 5.5 to 7.0). So use harmless chemical-free cleansers and avoid overbathing your newborn.
If it’s possible, apply vernix caseosa on your infant’s skin. Vernix is a type of greasy covering to protect a newborn baby’s skin.
Bub bathing is better than sponge bathing. Sponge bathing may contain bacteria on a wet sponge.
Use an emollient or moisturizer to prevent atopic dermatitis in newborns. Skin emollients apply smoothly and in a thin layer. Avoid excess moisturizing because it affects the baby’s skin.
Umbilical cord must be cut with sterile scissors. Do not use antiseptics to clean the umbilical stump. It should be regularly cleaned for four to five days after birth.
Always keep the diaper area clean. Whenever a mother changes a diaper, it should be cleaned with wet wipes with buffer pH. Wipes should be free from alcohol. After that, apply some cream to prevent dermatitis.
Avoid direct sun exposure to newborn infants. It’s harmful to babies. Use clothing that protects against sun exposure. White and light clothing is recommended to use a headcover so that no excess air goes into the ear of the baby.
By now you must have learned more about why childhood immunizations are important. After birth, a newborn is very susceptible to infection by viruses and bacteria. That’s why the baby should get all the three necessary vaccinations—the BCG vaccine, the Hepatitis B vaccine, and the OPV vaccine.
As babies have sensitive skin, good hygiene is necessary to maintain a newborn, such as umbilical cord cleaning, regular bathing, moisturizing, diaper changing, cleanliness of diaper area, sub protection, eye protection, etc.
Newborn healthcare is an essential part of your paternal duties. It cannot be neglected. We hope this article on newborn care answers the question of why is childhood immunization important.
Fat plays a crucial role in providing essential nutrients and energy for a growing baby. During infancy and early childhood, when rapid growth and development occur, the body requires a significant number of calories relative to its size. Fat is an important source of calories, containing more than twice as many calories per gram compared to proteins and carbohydrates.
Parents have been looking for ways to feed their babies a healthier diet for years. From searching for a healthier alternative to cow milk for babies to finding the best hypoallergenic formula. However, did you know that there are healthy fats for infants?
Fat is one of the most frequently discussed nutrients in our diet. While there are many different perspectives on fats in an adult diet, there is no doubt that fats – including what kinds and how much – are critical for a child’s diet.
Fat is a necessary nutrient that plays numerous roles in the growth and development of infants. Fats can be found in a wide range of foods that are at opposite ends of the health spectrum.
Here’s what you need to know about healthy fat for infants, as well as where to find it.
Fat plays a vital role in a young child’s diet and should constitute a significant portion of their caloric intake.
The body burns fat for fuel, but it also stores fat cells for later use. Fat is used by the body to insulate organs, produce hormones, and protect nervous system tissues. Fats are also important for growth and weight gain in babies.
Good fats are necessary for growth and serve as ‘nutrient enhancers’. They promote brain development, healthy bones organs, can even aid in immune system maintenance! account the majority of myelin (a fatty coating on nerve cells that helps babies think quickly) help fuel brain’s memory learning centers. It also aids absorption fat-soluble vitamins such A, D, E, K, which essential components a diet. Furthermore, because high calories, small servings will suffice. it contains DHA, acid, one omega-3 acids, increase immunity function, well keep your eyes, hair, skin, nails healthy. Fats be found foods avocados, soy products, olives, nuts seeds, plant oils. variety processed packaged snacks, baked goods, fast food items. is, however, critical to monitor baby’s consumption.
Do not restrict fat in your child’s diet until he or she is two years old. This means that unless otherwise directed by your healthcare provider if your child is transitioning from breastmilk or formula to cow’s milk, choose whole-fat varieties. And include plenty of mono- and polyunsaturated fats (adjusted for texture), such as fish, eggs, seeds, nuts, and avocado.
After the age of two, he should be following healthy eating habits like yours, which include whole grains, fruits, vegetables, low-fat dairy, and other protein-rich foods, as well as high-quality fats in moderation.
Because fats contain more calories than proteins and carbohydrates, they should be consumed in moderation by anyone over the age of two. While high-quality dietary fats have numerous health benefits, it is still critical to limit your total calorie intake.
Are you still wondering how to incorporate healthy fats into your baby’s diet? Well, here are some practical suggestions for increasing good fats:
So, the bottom line is, fats are essential nutrients for the body, and healthy fats for infants are especially important for babies.
The importance of lipids in your infant’s diet is important for you to understand. Fats not only provide energy to the body, but they also help support critical body functions.
Your infant is growing every day and using the fuel you provide to become bigger, stronger, and smarter, so incorporate good fats whenever possible! And when you need a quick fix, we’re here to help, making baby food blends that are as fresh as you can get without having to make them yourself!
However, as we have seen, not all fats are created equal, and some are unquestionably superior to others. Your little one will naturally receive the healthy fats they require by eating a varied diet of fresh, whole foods, lean proteins, oily fish, and non-hydrogenated oils.
If you’re sitting in your room feeling lonely – remember, you aren’t alone. There are trillions of microbes – both good and bad, residing in your body. Many species of these organisms have housed themselves in your gut, probably since you were born! Find this odd? Think of them as unwelcome guests? Here’s how they depend on your diet and how they impact digestion.
Bacteria. Viruses. Fungi. Other things that might make you squeal. All of these come under microbes or microorganisms. It’s important to note that bacteria are the most well studied of them. You’ll be surprised to know that over a thousand species of bacteria are present in your body, and especially in your gut. They coexist peacefully, like happy, friendly neighbours.
Wondering where they’ve set up camp in your gut? It’s in this small pocket called caecum present in your colon. Altogether, these microbes may weigh as much as 2-5 pounds (1-2 kg), which is roughly the weight of your brain. Together, they function as an extra organ in your body and play a huge role in your health.
Every individual possesses a distinct network of microbiota, which is determined by their DNA. The initial exposure to microbes occurs during birth, and further colonization takes place through breast milk. As a person grows and interacts with various environments or follows specific dietary patterns, their microbiota network continues to develop and evolve.
We’ve talked about the residence of our esteemed inhabitants. But what sustains them? You probably guessed this one – the food we eat, especially high-fibre diets, is converted into Short-Chain Fatty Acids (whew!), which lowers the pH of the colon. This keeps away some of the bad bacteria from growing in our gut. In short, welcome the fibres into your diet.
Diet is one of the most important factors that shape the network of bacteria inside our colon. We’ve seen how this happens. Here are some interesting facts to understand:
These facts highlight the significant influence of diet on the composition of our gut microbiome. This understanding holds immense value when considering dietary strategies to manipulate the gut microbiome, particularly in the context of disease. Certain foods that contain prebiotics, such as whole grains, beans, vegetables, fruits, garlic, bananas, onions, asparagus, and seaweed, can be beneficial in nurturing a healthy gut microbiome.
Some bacteria get to work very soon after birth. One of the first occupants of our gut microbiome, Bifidobacteria, helps in digesting the healthy sugars in breast milk which are important for growth. Some bacteria help in digesting fibres.
This may help prevent weight gain, diabetes, heart disease, and the risk of cancer. The gut microbiome can also influence our immunity by communicating with the immune cells. About 70% of the immunity stays in the gut in the form of these microorganisms!
Have you ever had a gut feeling to do something? Or experienced butterflies in your stomach? These experiences clearly demonstrate the link between the gut and the brain. The microbes that live in our gut make certain chemicals that affect how your brain works.
Indeed, certain chemicals like butyrate, propionate, and acetate, collectively known as Short-chain Fatty Acids (SCFAs), play a role in the connection between the gut and brain. SCFAs have been found to influence brain function through various mechanisms, including appetite regulation. They can help reduce appetite and contribute to feelings of satiety, thus impacting overall food intake and energy balance.
The diligent bacteria in our gut work tirelessly to maintain proper digestion and support our immune system. However, there are instances when they can be overwhelmed by harmful bacteria, leading to an imbalance in the gut. This condition, characterized by an disrupted equilibrium of the natural bacterial colonies, is known as dysbiosis.
Some effects of dysbiosis, such as stomach upset, are temporary and mild. In many cases, your body can correct the imbalance without treatment. You may need some prebiotic or probiotic supplements to treat dysbiosis.
Thus, it is clear that we have a very intimate and strong connection with our gut microbiome. It is also vividly impacted by our diets. So watch what you eat to keep your gut residents happy!
Inflammation is a protective mechanism of our body. It plays an essential role in healing and injury repair to keep our bodies safe and healthy. However, there’s a thin line between protective and overprotective. Excessive inflammation in the body crosses that line. At this point, inflammation starts harming our normal body functioning. The important thing to understand is that inflammation is usually a sign that something is wrong with our bodies. The underlying cause needs to be identified.
Prolonged inflammation can contribute to the development of various diseases. Specifically within the gut, inflammation can give rise to a range of undesirable health symptoms, including chronic constipation, fatigue, and irregular menstrual periods.
Many studies have been conducted to understand the link between our dietary habits and inflammation. Certain foods increase inflammation, while others prevent it. Let’s have a look at what these are.
Weight gain itself can increase the risk of inflammation. So, watch out for these foods and your weighing scale!
To ward off excessive inflammation in our body, the best tip would be to follow a natural and healthy diet. Staying away from processed and fried foods is a good start. Instead, start adding more fruits and vegetables to your diet. It is believed that eating food rich in antioxidants can help bring down inflammation levels. This includes foods like berries, cherries, plums, red grapes, onions, turmeric, green tea, and dark green leafy vegetables like spinach.
Indeed, making dietary changes can be challenging, but it becomes necessary if you are at risk of excessive inflammation. Taking control of your food intake, incorporating regular exercise into your routine, and maintaining a healthy weight are important measures to protect yourself from the adverse effects of inflammation.
Food is never just food. For most, it is much more than that, both physically as well as emotionally. In fact, food has the capacity to do a complete 360-degree on the way you feel. Feeling down? Just grab your favourite food and voila, you immediately feel a sense of comfort. Food might not be the answer to all your problems, but it can definitely go a long way in changing the way you feel on a given day. Here is more on how foods can actually can affect your mood and vitality and help in stress reduction.
Consuming food generates feelings of satiety, relaxation, and pleasure. This can be attributed to the release of serotonin, often referred to as the “happy hormone.” Interestingly, approximately 95% of the serotonin produced in our body originates in the gut.
The gut is packed with a hundred million neurons that send signals to the brain. Studies have shown that poor eating habits (more calories, saturated fats, high sodium content) lead to negative mood and irritability after 48 hours.
No wonder our digestive health has a huge influence on our mood and well-being. Some foods that can increase serotonin levels in the body are eggs, cheese, nuts, seeds and fruits like pineapples. Exercising and getting adequate sunlight can also boost serotonin levels in our body. So, don’t hesitate to employ the ‘Good Food for Good Mood’ mantra in your life too!
Given that what we eat has an impact on our emotional state, it becomes essential to prioritize consuming the appropriate foods to cultivate a calm and pleasant mind. It’s important to remember that nourishing ourselves with good food plays a vital role in maintaining a positive mood and sustaining adequate energy levels, ultimately contributing to our overall well-being.
Here are some foods that can make us and our partners feel more content and calm:
Studies conducted in patients suffering from depression showed a significant improvement in their mood upon the prescription of Omega-3 fatty acids. Fresh fish, seeds such as sunflower seeds, flax seeds, chia seeds, dry fruits such as walnuts, and oils like soya bean oil, canola oil are all foods rich in Omega 3.
There are eight B vitamins namely B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid) and B12 (cobalamin). These Bs play an important role in several body functions including producing brain chemicals that affect our mood.
Vitamin B also plays a vital role in cell metabolism and energy production. If you have a vitamin B 12 deficiency, it is advised to consult your doctor and get your homocysteine levels checked and take supplements for the same. Vitamin B can be naturally obtained from fish, lean meat, poultry, liver and kidney, milk, cheese, green leafy vegetables, legumes, seeds, nuts, etc.
Tryptophan, an essential amino acid, can be obtained from various food sources such as turkey, chicken, milk, oats, soy, nuts, and seeds. Once consumed, tryptophan is converted into serotonin, often referred to as the “happy hormone.” Serotonin plays a crucial role in positively influencing our mood and promoting a sense of calmness, making it important to ensure an adequate intake of these amino acids to support serotonin production in our bodies.
Green leafy vegetables and leguminous beans are high in fibre and nutrients. These foods promote the growth of good bacteria in our gut, add bulk to the stools and boost digestive health. The gut-brain axis plays a vital role in our mood, including these foods in our diet will bring balance to our gut and calm to our minds.
Now, the foods we just mentioned can nourish and energize our bodies. At the same time, they can also enhance our health and well-being. But what about our mood and vitality? The answer lies in aphrodisiac foods. Aphrodisiacs are foods that have the potential to positively influence our mood and boost our vigour. Read on to find out more!
We live in stressful times of deadlines and commitments with almost little or no personal time left to spend with our partners and loved ones. But by knowing about foods that produce serotonin, the little time that we get with our better halves can be made special with foods equivalent to modern-day love potions called aphrodisiac foods.
An aphrodisiac is any food, drink, or substance that is known to enhance sexual desire, attraction, pleasure, or behaviour. There are tonnes of medicines in the market that claim to boost the libido but most individuals are more inclined towards natural alternatives known to have lesser side effects.
Most of these claims don’t have strong research to back them up but there are known aphrodisiacs that can help you and your partner. For instance, foods such as cocoa, saffron, fenugreek can significantly improve erectile dysfunction. Let us take a look at more such foods that are known for their libido, vitality and energy-boosting properties.
Ginseng is the root of the plant Panax Ginseng. It comes with chemical constituents ginseng saponins, ginseng oils, and phytosterols that have been used for centuries to improve vitality and libido. Being an adaptogen, Ginseng helps improve the oxygen-carrying capacity of the blood, which in turn helps in increasing endurance.
Red ginseng has been proven to aid in erectile dysfunction(ED) in men and also help in arousal in women. This plant-based food improves the strength of erections and is easily available in the form of capsules, powders, and tablets. While most people don’t complain of any kind of side effects, it is always best to consult your doctor before starting on any supplements, particularly in the case of pre-existing conditions.
Maca is a root vegetable derived from the plant Lepidium meyenii, primarily found in South America. Research has demonstrated that maca has the potential to enhance sperm count in male rats and alleviate erectile dysfunction in male rats as well. Maca can be consumed as a vegetable, in powdered form as a dietary supplement, or in capsule form. Furthermore, studies have indicated that maca may have anxiety and depression-reducing effects, underscoring its significance in the realms of healthcare and wellness.
Who doesn’t love pistachio? Besides their delicious nutty taste, pistachio nuts have nutritional value and are rich in protein, fibre, and healthy fats. They may also help reduce symptoms of erectile dysfunction. In one small study, males who consumed pistachio nuts per day for 3 weeks experienced increased blood flow to the penis and firmer erections. This could be because pistachios can improve blood cholesterol and stimulate better blood flow throughout the body.
While some foods are backed by research when it comes to improving vitality and libido, some common food items have garnered a lot of attention as aphrodisiacs. However, these claims have little or no scientific basis. Let’s have a look at these faux-aphrodisiacs.
Certain foods like lean meat, poultry, fish, fresh vegetables and fruits, seeds, nuts, milk, and its products are often considered to increase vigour. Foods containing zinc such as meat, seafood, nuts and legumes are known to increase testosterone levels and increase fertility in men.
The components of a balanced diet will show growth and strength in all normal individuals. Maintaining a balanced diet and exercising regularly can improve strength, vitality, and well-being in individuals.
Reducing stress can help us deal with our wellbeing more efficiently. Maintaining a balanced diet and exercising can do wonders for our bodies and keep the happy hormones flowing. Spending more time with our loved ones and trying out new foods together can prove to be fruitful for both in keeping with the popular adage that the Way to your heart is through the stomach!
Why do we fall ill, catch infections, or suffer from chronic diseases? While experts are tirelessly trying to figure out everything that happens in our brain and body, health and disease have remained a pertinent inquiry. Our body is a complex system. Different cells, tissues, organs, and systems work in close harmony to perform an array of functions.
Health, as defined by the World Health Organization, is ‘a state of complete physical, mental and, social well-being and not merely the absence of disease or infirmity.’1,2 You consider yourself healthy if you do not have any known disease and do not have to frequently visit hospitals and clinics. Whenever the term ‘health care’ is mentioned, it instinctively brings to mind medicine, and one’s thoughts immediately focus on illness, diagnoses, and therapies. The emphasis on disease prevention and promoting good health has seldom been prioritized within the realm of health care.
If any or all these questions left you dumbfounded, then the whole idea of health and well-being gets defeated.
Whenever any of these four pillars is under attack or becomes weak, you need an external support to avert a collapse. This marks the entry of medical care in your life and it gradually becomes the fifth pillar of health.
On the contrary, wellness places emphasis on one’s personal perceptions of their body, mind, and spirit. Wellness and physical health are closely connected and cannot be separated when discussing overall well-being. The notion of wellness offers a deliberate approach to living that enables individuals and society to achieve their maximum potential. True wellness cannot be obtained through purchases at spas or recreation centers. The correlation between health and wellness operates in conjunction with various lifestyle factors to foster holistic healing of both the body and mind.
Conventional medicine and health care have saved millions of lives and will remain relevant. Holistic approach to health is not a modern concept but is derived from ancient traditions to achieve higher levels of wellness and prevent diseases.
Holistic health is an approach to life that motivates people to identify all the aspects of their existence: physical, mental, social, and spiritual. People need medicine, hospitals, doctors, and super specialists because they save lives.
But they also need nutrition, balanced diet, emotional well-being, physical and mental exercise, and meditation to enable them to participate in their lifestyle choices and health decisions.
By consciously prioritizing aspects such as nutrition, behavior, physical activity, and sleep, you enhance your emotional and spiritual well-being. This, in turn, boosts your ability to prevent infections and promote the healing of chronic conditions.
The dimensions of holistic health and wellness that contribute to quality of life are physical, social, mental, environmental, and spiritual.
You should be able perform daily activities without any exertion, undue fatigue, or physical pain.
You maintain positive relationships with family, friends, colleagues, and community. You can efficiently balance work-life pressures and are satisfied in what you do. You contribute positively to your organizations and to the society.
The capacity to face and conquer the challenges presented by life stems from having a clear understanding of your strengths and limitations. It involves acknowledging and effectively expressing your emotions (such as anger, fear, sadness, joy, or stress) to others in a constructive manner. Additionally, it entails embracing new ideas, acquiring new knowledge, and actively engaging in skill development.
You recognize your responsibility to preserve nature, and actively contribute to protect it. The healthy status of your environment directly improves the quality of your life.
It is that unending quest to find your purpose of existence and the meaning of life. Think beyond selfish motives to establish peace and harmony. Understand the importance of values, personal purpose, and a common purpose that binds humanity.
During this overwhelming phase of the pandemic, having a robust immune system is crucial for navigating through it successfully. Your immune system serves as your primary and final line of defense, and its strength relies on the lifestyle choices you make. A stronger immune system significantly enhances your ability to prevent and recover from diseases or infections, providing you with better chances of staying healthy.
You cannot pour from an empty cup. The model of healthy immune system depends on your diet, physical activity level, emotional health, and quality of sleep.
Here are the five ways to embrace the concept of holistic health and wellness with reference to positive lifestyle:
Acknowledge the association of food with culture, climate, crop cycle, and cuisine. Local, seasonal, or traditional, food is a blessing for everyone. Malnutrition does not target the poor and the rural people.
A simple deficiency in vitamins and minerals like vitamin D, B12, or iron is regarded as malnutrition. Today, even the elite and urban population is highly undernourished. A cookie or a packet of chips that you eat sometimes is not the reason why you fall sick.
The reasons are many: consuming more than your requirement; high reliance on processed food, ignorance about health hazards of added sugar, disregard towards ancient or traditional food like whole grains; using food to cope with emotions; self-imposed starvation and following fad diets.
Processed or junk food is abundant in added sugar, lacks essential nutrients, increases hunger levels, and can lead to addiction, as well as potentially increasing the risk of developing conditions like diabetes, cancer, and heart disorders.
To simplify your approach to cooking and eating, prioritize a diet that consists primarily of whole grains, fruits, and vegetables. When sourcing food directly from farms to your kitchen, it’s important to avoid getting caught up in hashtags, trends, or influencer-driven narratives since they often fluctuate and may not provide reliable guidance. Instead, focus on consuming real, wholesome foods that nourish your body without the confusion and fluctuations of popular fads.
Physical exercise regardless of age, gender, or physical capabilities, benefits your immune system and overall health. When you engage in physical activity, you keep your weight and calories in control and keep chronic diseases at bay. Sports, yoga, dance, or gym, physical exercise in any form instils confidence, strength, and competence. It rejuvenates your body and mind, improves appetite and sleep, and delays ageing.
Yoga is an approach to live life. Yoga encompasses physical, mental, and spiritual aspects. Yoga is not about complex poses to stretch and twist into a pretzel to attain maximum benefit. The effects of yoga are deep and far-reaching.
The correct union of poses, breathing, and meditation induces structural and chemical changes in your brain. This affects the way you process your emotions, stress, and anxiety, and assists you to live a contented, healthier life.
The quality of your sleep deserves same level of attention that you give to your diet and physical exercise. A highly underrated pillar of a healthy immune system, sleep energizes you for another day and declutters your mind.
During this ongoing pandemic and work-from-home set up, some of us are bound to adhere to different time zones or work graveyard shifts. Regularly skipping sleep negatively impacts your immune system and your ability to fight infections declines, alters your appetite, causes weight gain, and increases the risk of type 2 diabetes and heart diseases.
Regular physical exercise and yoga improves sleep. Establish a relaxing bedtime routine, and try to go to sleep and wake up at the same time each day. Take a power nap just before resuming your night shift.
Don’t stock up your sleep for the weekend when you do your night shifts. Stick to your exercise, diet, and sleeping schedule even on holidays. Sleep is not a luxury, but a priority. It restores and empowers your physical, mental, and spiritual health.
Smoking, alcohol intake, drug abuse, and stress are determinants of an unhealthy life and outweighs other health determinants. Cigarettes deplete vitamins and minerals from your body while you smoke it, besides inserting toxic chemicals and free radicals in your body.
Stress impacts your overall health, social life, and quality of life. Actively engaging in hobbies, listening to music, and taking regular breaks from routine life are some easy actionable ways to destress. Alcohol is not a healthy style to destress and enjoy, as alcohol consumption negatively impacts your blood pressure and heart functions.
You are born with the power of mindfulness. All it requires is to stop, take a step back, and practice it. How hard it is to slow down and pay attention to your surroundings? When you experience your environment with all of your senses-touch, sound, sight, smell, and taste, you achieve the state of consciousness or awareness. This is mindfulness. Live in the moment. Find joy in simple pleasures. Accept yourself and acknowledge your strengths and weaknesses. Avoid negative or destructive thoughts. When you have negative thoughts, try to sit down, take a deep breath and close your eyes. Focus on your breath as it moves in and out of your body. Sitting and breathing for even just a minute can help. Mindfulness will teach you to not let your anxiety about your past or future affect you.
Aim to maintain a balance in each of the spheres of holistic health: physical, mental, social, and spiritual health. Eat healthy. Exercise adequately. Sleep well. Detoxify your body and mind. Practice mindfulness.
One day in the office when your senior asks about the submission of a project file, you may feel nervous, demotivated, confused and anxious, because you would not be able to meet the deadline.
This is your body’s response to the situation. Yes, this is quite normal, but what if you feel this frequently for some time? Now, that may be a sign of chronic stress.
Let me help you to understand what stress is and how it will affect your daily life.
Stress is a natural human reaction that everyone experiences. The human body is designed to experience and respond to stress. When you face changes or challenges, your body reacts physically and mentally. That’s called stress.
Positive stress, assume if you have an exam coming up, a positive stress response might help your mind and body to work harder and stay awake for late-night studies. But this stress becomes a problem when you start stressing about every situation in a negative way.
Chronic Stress is when the physical effects of stress last for a long period of time.
For example, a person has lost their job. They start stressing about finances, family, and all aspects of life where money matters. This constant thinking about what will now happen with me can make him extremely stressed about the condition.
Instead of finding a new job or applying for a new job profile, he overthinks the situation and gets overstressed. This will affect his mood and overall physical condition and mental health. It may also affect the environment of his house, because he may stay sad at home and not talk with family members.
Your body has an autonomic nervous system (ANS), a system that controls your brain neurons, heart rate, breathing, and more. It is a built-in stress response system of the body. “The fight or flight” response helps your body face stressful conditions.
You need to train your mind overtime how to react positively to stress.
Stress affects your body and daily life in many different ways. Your thoughts, behavior, and feelings are all affected by stress.
Undiagnosed stress may indirectly cause disease conditions like high blood pressure, heart disease, obesity, and diabetes.
Headaches, chest pain, fatigue, stomach upset, panic attacks, indigestion, nausea, muscle tension, pain in the shoulders, change in sex drive, shaking and shivering, and sleep problems are common effects of stress on the body.
Anxiety, restlessness, feeling overwhelmed, irritability or anger, extreme sadness or depression, lack of motivation for work, restlessness, constant fear of losing a loved one, or sometimes suicidal thoughts are the effects of stress on your mood.
People with chronic stress make some mistakes while managing their stress. They try to manage it with unhealthy behaviors like overeating or undereating, loss of interest in activities, constant being on social media and shopping, anger outbursts, gambling, drug or alcohol misuse, tobacco use, social withdrawal, and lack of motivation for exercise.
Stress is subjective. It cannot be measured via a test or medical tool. Only the person who is experiencing stress can determine the presence and severity of sadness and stress.
A doctor or therapist may use a questionnaire to understand the condition of the patient and how it affects his or her life.
Understand what happens in the body when it experiences stressful conditions. Assume you have seen a snake in your house area.
Your hypothalamus sets the alarm in your body. This may prompt the adrenal gland at the top of your kidney to release cortisol and adrenaline hormones.
Adrenaline instantly increases your heart rate, increasing your blood pressure. Cortisol is the primary stress hormone, that increases glucose in the blood, enhances your brain’s ability to utilize this glucose, and works accordingly. Cortisol is not essential for fight-or-flight situations. It alters immune system responses and makes them suppressed and communicates with the brain to control mood, motivation, and fear.
When the natural stress control system goes wild you may get at risk of many health problems, like:
So, it’s important to learn healthy ways to cope with your life stress.
Stress leads to over thinking which might lead to poor sleep which can manifest itself the next morning in the form of bad mood.
You cannot pay attention to your family members and you might feel lost. Sometimes people forget that they put something on the stove, or some important task to do. Stress may affect your cognition and memory.
While under stress, some people have a habit of overeating, and some do not eat at all. Both these conditions can affect your physical health.
By overeating, you may gain lots of unwanted weight and that may cause obesity. By undereating, people may go underweight and that causes many health issues. Stress is one of the major causes of obesity.
Stress may affect your working ability. You might feel lost while working, or in meetings. You may not feel motivated while working, you cannot meet your deadlines; that in turn can disappoint your boss.
These are all symptoms of people suffering from stress or chronic stress.
People with stress may feel so lost in their thoughts that they may feel isolated. Constant thinking may cause a loss in any activity, and prevent any new thoughts or ideas.
They feel negative and drowning in sadness. This may obstruct your personal growth and disturb your personality.
If you feel sadness and stress and you do not talk with your family and friends, this can cause many problems; you may get irritated and angry with your loved ones.
In turn, your family members may stress about you.
Stressful events are facts of life. You cannot change the occurrence of situations. But you can take a good step to manage your mental health during these events.
You need to identify stress-causing events and make a strategy for how to react to that situation by maintaining good physical and emotional health.
Stress is a response mechanism of your body, but prolonged stress is a disease condition which affects your body, mood, and behavior.
Your doctor may ask you some relevant questions to diagnose your condition. Stress may affect your daily routine, work performance, physical health, personal life, and family.
Practice yoga, meditation, and breathing exercise regularly to counter effects of stress relief. So, now whenever you feel something along the same lines, do not hesitate to talk, or go to your doctor.