Top 20 pregnancy health tips

As soon as a woman gets pregnant, she is bombarded with advice; granted that most of this advice comes from good intentions, it's still riddled with myths and half-truths.

So the question arises, would all these tips work? Today, we ask Dr. Shilpa Mittal - Nutritionist, Diet Consultant and Founder of Nutrilife Health Management and Ms. Sunita Pathania - Sr. Registered Dietician and Diabetes Educator, Healthy Living Diet Clinic, Mumbai, to share some healthy and best tips for the moms-to-be.

Pregnancy Health Tips: Check your thyroid
According to Dr. Shilpa, now-a-days there are several cases of underactive metabolism commonly known as hypothyroidism reported all over the country. This problem often goes undiagnosed.

This problem can cause miscarriage or learning disabilities in the baby. Be safe, check for thyroid as soon as you know that you are pregnant, because treating a low thyroid is safe and easy during pregnancy.

Pregnancy Health Tips: Hydration is important
In order to have a healthy pregnancy period, the intake of sufficient amount of water is essential - says Ms. Sunita. Drinking fluids can help in preventing miscarriage, digestive problems and urine infections. Hence, make it a point to drink more than 12 glasses of water every day.

Pregnancy Health Tips: Stay away from cat poo
Avoid cleaning cat feces, because it contains a parasite that causes infection toxoplasmosis. Toxoplasmosis can cause major health problems like brain damage and blindness in your baby.

Pregnancy Health Tips: Eat bananas to treat cramps
Leg cramps are common during pregnancy and can be excruciatingly painful. In order to heal cramps, make sure to eat a banana at bedtime. Banana being rich in potassium helps to relieve cramps and pain.

Pregnancy Health Tips: Pre exercise tips
Always consult your doctor, before starting an exercise regime. Also make sure that the instructor knows that you are pregnant, in order to avoid injuries. Wear well supported shoes and bra.

For the safety of your child don't try heavy weight exercises and avoid changing position quickly, as this will cause strain and make you dizzy. Lastly, avoid holding your breath for too long, as this will affect the flow of oxygen to your baby.

Pregnancy Health Tips: Exercise
Exercising during pregnancy is the most important thing to do to have a safe delivery. Thus, exercise everyday for your health and to reduce stress.

Pregnancy Health Tips: Recommended exercise
Dr. Shilpa recommends exercises like walking, but not more than an hour and outdoor group exercise in fresh air with other moms and to-be-moms. Practice yoga and Pilates but under a trained instructor, for quick stress relief and back pain relief.

Pregnant women can also try water exercises like swimming or walking in the water to support the growing weight of your body.

Pregnancy Health Tips: Consume a diet rich in Folic Acid
Folic acid is essential for the proper growth of the baby and to avoid birth problems. Make sure that you get at least 400 to 800 micrograms of folic acid per day.

Include deep green leafy vegetables, dried beans, and citrus fruit to get your daily quota of folic acid. But make sure you don't consume beyond limit, as too much folic acid has its own risk too.

Pregnancy Health Tips: Reduce alcohol, caffeine and quit smoking
Trim down the consumption of alcohol, caffeine and smoke, because consumption of all these three things can cause serious birth problems to you and your baby. Stay away from secondhand smoke as well, because nicotine present in cigarettes can cause weight related problems in the baby - says Ms. Sunita.

Pregnancy Health Tips: Wear a safety belt
Always wear a safety belt, to avoid unwanted injuries. Dr. Shilpa recommends, the shoulder portion of the restraint should be positioned over the collar bone and the lap portion should be placed under the abdomen below the hips and across the upper thighs. Also make sure you're not sitting too close to the air bag.

Pregnancy Health Tips: Get adequate sleep
Make sure you get at least 8 hours of sleep, while you are pregnant to make yourself relaxed and energized throughout the day. A good night's sleep is essential for the health of both mom and the baby.

Most pregnant women suffer from insomnia, hence try buying pregnancy pillows or some other mattress to get sound sleep.

Pregnancy Health Tips: Reduce the risk of salmonella
Always separate cooked and raw foods, make sure you don't mix knives, plates, spoons, or cutting boards when handling raw meat or eggs to reduce the risk of salmonella and other harmful bacteria.

Pregnancy Health Tips: Take oral care
During pregnancy, be extra vigilant with your oral health, as your gums might get inflamed, causing them to bleed. Brush regularly, twice a day, with the use of a good fluoride toothpaste and visit your dentist regularly.

Pregnancy Health Tips: Care for your feet
Wear proper fitted, comfortable shoes in order to prevent fatigue and swelling of the feet and legs.

Pregnancy Health Tips: Limit animal fat
Reduce meat and animal fat in your diet. Animal products, from unreliable sources, may contain various types of chemicals like DDT and other pesticides, which can linger in your body and cause serious damage - says Dr. Shilpa.

This holds particularly true in countries where the meat sold is not put through rigorous quality checks. Therefore, if you aren't sure about where it's coming from, abstinence may work in your favour.

Pregnancy Health Tips: Overheating is bad
Avoid saunas or hot spas during your pregnancy period. Being in an extremely hot temperature can cause harm to you and your baby.

Pregnancy Health Tips: Try acupuncture
This fine needle therapy has its own healing technique to heal constipation, insomnia and anxiety. This therapy is completely safe, reliable and very effective in treating pain.

Pregnancy Health Tips: Stay away from cosmetics
Many personal care products contain various chemicals and other carcinogens that can affect your baby's development. The best thing you can do to protect your baby is to opt for safe products or simply avoid cosmetics for 9 months.

Pregnancy Health Tips: Gain weight steadily
Dr. Shilpa says, that you should gain only about a pound in your first trimester. And add only 135 calories to your diet per day. In order to fulfill the 135 calories mark, add a glass of milk, nutritious foods and one egg daily in your diet.

Pregnancy Health Tips: Avoid carrying heavy loads
Follow the guidelines laid down by your healthcare provider as to how much weight your body can lift from one trimester to the next. You're already undergoing a lot of back strain because you will be carrying your growing baby. Due to which there will be sudden change in how you hold yourself because your centre of gravity moves forward.

Therefore objects like your older child, a bucket of water, a bagful of groceries, a gas cylinder, etc will increase the strain on your back even more.

Read more Personal Health, Diet & Fitness stories on www.healthmeup.com  

 

Source  http://timesofindia.indiatimes.com/life-style/health-fitness/health/Top-20-pregnancy-health-tips/articleshow/17450257.cms

8 tips for a healthy liver

Your liver may not be functioning at its optimal level if you have constant fatigue, nausea, abdominal pain, and yellowing of skin and whites in the eyes. To improve the health of your liver, you need to give your diet and lifestyle an overhaul.

A healthy liver keeps your body's regulatory, detoxification and metabolic functions in tip top condition. Fortunately, most liver problems are reversible if discovered early.

"The liver is an amazing organ which can rejuvenate itself. Liver failure develops over time. You can stop a fatty liver condition from deteriorating into more serious liver cirrhosis and liver cancer by making significant changes to your diet and lifestyle," says Dr Victor Lee Tswen Wen, consultant, Department of General Surgery at Singapore General Hospital (SGH).

What does the liver do?

The liver is the body's major cleaning and clearing house.

A healthy liver regulates blood glucose levels and removes bilirubin from the bloodstream. Bilirubin is a byproduct from the normal breakdown of red blood cells.

In addition, the liver processes foods, extracting nutrients, and produces bile to digest fatty foods. Any excess nutrients are stored in the liver.

The liver also detoxifies. It removes toxins that are ingested through alcohol, medications and contaminated food, from the bloodstream.

8 tips for a healthy liver

1. Moderate your alcohol intake

The liver can only process or break down a small amount of alcohol every hour. For this reason, men should limit their alcohol intake to two drinks a day while women should only have one. A standard drink is equivalent to one ordinary beer or one small glass of wine.

2. Cut down on fatty foods

Reduce the amount of saturated fats, trans fats and hydrogenated fats in your diet. Saturated fats are found in deep fried foods, red meats and dairy products. Trans and hydrogenated fats are found in processed foods. The liver stores excess dietary fat, and fat buildup can eventually bring on fatty liver disease.

Related article: Fatty liver is on the rise in young Singaporeans

3. Reduce body weight

Obesity, particularly, abdominal or central obesity, is a major risk factor for developing fatty liver disease. Eat a balanced diet and exercise regularly to maintain a healthy weight. A fatty liver slows down the digestion of fats. Do aim for the ideal body mass index (BMI) target. The healthy cut-off values recommended by MOH and HPB Singapore are between 18.5 and 22.9.

4. Avoid over-supplementation with traditional medicine & remedies

Over-supplementation may cause liver inflammation. As the liver detoxifies, supplementation with certain traditional medicine or remedies can lead to liver damage or even failure. This is because some of these remedies contain heavy metals, which taken in large quantities can result in liver toxicity or affect the regular functioning of your liver.

Related article: Could taking antioxidants actually increase your risk of cancer?

5. Eat more fibre

Eat more high-fibre foods such as whole grains, fruits and vegetables. For proteins, choose more fish, beans and nuts, and cut down on red meats.

6. Get vaccinated

Get vaccinated against hepatitis A and B, both viral liver infections. Hepatitis A is contracted from contaminated food or water and hepatitis B, from sexual contact, contaminated blood and needles.

Related article: True or false? Hepatitis B carriers are 100 times more likely to develop liver cancer than non-carriers

7. Get regular exercise

Regular exercise is key to a healthy liver. Exercise increases energy levels, decreases stress on the liver, and helps to prevent obesity — a high risk factor for liver disease. Aim for a total of 150 minutes of exercise, such as brisk walking, per week.

8. Be cautious of weight loss pills

Over-the-counter weight loss pills which are available without a prescription may contain ingredients such as Ephedra (ma huang in Chinese) which are harmful to the liver.

Source  http://sg.news.yahoo.com/blogs/fit-to-post-health/8-tips-healthy-liver-012414679.html

7 strange health tips that work

Balance hormones with spearmint tea

For ladies suffering from hormonal problems including acne or facial hair, research has found that spearmint tea can be an effective natural treatment to its anti-androgen properties. Turkish researchers found that drinking two cups of spearmint tea a day reduced levels of male sex hormones in the body, which could be good news for women currently relying on medication including oral contraceptives to help control excessive hair growth (hirsutism) or acne.

Ease headaches with lime

If you suffer from frequent headaches or migraines try stocking up on limes, which many have found to be a good natural cure. The scent of lime is thought to be good for headaches, while the coolness of the fruit can also help to ease the pain. To help ease a headache naturally, cut a lime in half and rub the cut end across your forehead, or the part of your head which aches.

Boost your brain power with chewing gum

If you don’t have time for your morning coffee or have a busy morning and need to focus, try having a piece of chewing gum instead to feel more alert. Researchers at Coventry University have found that chewing mint-flavored gum can dramatically decrease feelings of tiredness, while separate research studies have suggested that chewing gum can improve test scores and improve memory by 35 per cent.

Cure hay fever with honey

Hay fever is a persistent problem for many. However, if you want to beat hay fever without relying on anti-histamines, honey can provide a great natural remedy. Honey is believed to cure hay fever as the bee pollen contained in it can desensitise your body to the pollen which causes hay fever. While it has not yet been proven by scientific research, many have found that taking a spoonful of local honey a day is an effective cure for their allergies.

Improve your immune system with dirt

Many of us avoid dirt and bacteria out of a fear of getting ill. However, while it is generally important to maintain good hygiene standards, a little bit of dirt could be better for you than you think. Research suggests that exposure to friendly bacteria found in soil can actually help boost the immune system and alleviate depression, making gardening and countryside walks ideal activities for giving your health a boost.

Turn off your bedside lamp to feel happier

Many of us experience bad moods or feel inexplicably down from time to time. However, an unexpected solution to your bad mood could be to make sure your room is dark before you go to sleep. Research has shown that night time light can suppress the production of melatonin; a mood-regulating hormone only produced during darkness. To give your mood a boost, try investing in heavy curtains and turn off all lights before bed, including your TV.

Prevent sore throats and headaches by being more honest

If you find yourself regularly suffering from headaches or sore throats it may be that you are telling too many little white lies! We all tell the odd fib from time, whether it is complimenting someone’s unflattering hairdo or claiming to be “on our way” before we have even left the house. However, according to research, lying can be harmful to your health due to the stress it generates. A study by researchers at the University of Notre Dame found that when people reduced the amount of lies they told, they suffered from less anxiety, headaches and sore throats. Read more on realbuzz.com...

Source  http://uk.lifestyle.yahoo.com/7-strange-health-tips-work-091209858.html

12 tips for raising a healthy child

Babies are born with millions of neurons that sends messages across the brain. These neurons are "wired" by forming conncections -- synapses. Genes have a role in this brain development of the early years, but it is also strongly influenced by the environment. Positive interactions with nurturing caregivers profoundly stimulate young brains.

As children get older, pruning begins. Synapses not being used, or connections not made, will be eliminated -- the "use it or lose it" rule. Connections made repeatedly in the early years stay and become stronger.
What does all this really mean? Simple: Babies' brains need stimulation to develop their full potential.The best way to accomplish this is through human interactions. Your voice, your attentiveness, your gentle touch.

The kind of care a child receives plays a big role in how the brain chooses to wire itself. Success By 6, a national initiative of United Way of America and the nation's largest network of early childhood coalitions focused on improving school readiness through community change, promotes the importance of early brain development so that all children are ready physically, intellectually and socially to begin kindergarten.
The Brain Under Construction Zone, an initiative through our local Success By 6 with United Way of the River Cities, systematically reinforces the 12 Tips for Raising a Healthy Child:

1. The first years last forever. Wiring a brain is like wiring a house; it works better if you start from the beginning.
2. You cannot spoil a baby. Be warm, loving and pay attention to your child's sounds, movements and expressions.
3. Talk, read, and sing to your child. You are your child's first teacher.
4. Have a regular schedule. Children find comfort in the same routine every day.
5. Play is the work of the young child. Encourage safe exploration and play.
6. Pay attention to your child. Be aware of how, where and with whom your child spends his time. Choose TV, radio and internet carefully.
7. Take care of yourself. You cannot take care of your child if your basic needs are not also being met.
8. Discipline to teach, not punish. Use discipline as an opportunity to teach appropriate behavior. Never hit or shake a child.
9. Choose quality child care and stay involved. For local information on approved childcare sites call LINK at 1-800-894-9540.
10. Children develop at different rates. Celebrate each child.
11. Give your child a childhood. Children need unstructured time. More is not always better.
12. Children need to know they matter. Show your children they are loved for who they are.
These messages are designed to improve and enhance parent/child interaction, starting with simple activities that parents can do with their children to stimulate learning. The goal for the Brain Under Construction Zone project is to build awarenesss and understanding of the importance of early brain development to the future success of children.

Lena Burdette is the Community Initiatives Coordinator of Success By 6 for United Way of the River Cities. Contact her at 304-523-8928, extention 7. or by email lena@unitedwayrivercities.org.

Source  http://www.herald-dispatch.com/features/x87591916/12-tips-for-raising-a-healthy-child

Health tips: Quality magnifiers can help sharpen low vision

When a patient is diagnosed with low vision, this means vision impairment that is not correctable by standard glasses, contact lenses, medicine or surgery. This vision loss can affect an individual’s independence and quality of life, but it doesn’t have to.

There are many tools available for these individuals to remain independent and continue to do things they enjoy — like reading, writing, crocheting, etc. Many people with low vision don’t know about the resources that are available to them.

Low vision aids keep getting better each year with newer technology. Quality low vision aids can only be purchased through low vision specialists and dealers. Magnifiers purchased from the local drugstore are meant for people with healthy eyes and good vision; these magnifiers only have a minimal amount of the power that low vision magnifiers provide.

A hand-held low vision magnifier comes with or without lights, with or without a base and in many different powers. Hand-held electronics that can be easily taken in a pocket or purse are great for viewing prices, reading a menu, writing checks and viewing books. These handy magnifiers have different contrast adjustments and a variety of powers.

Another option is a CCTV, which is a device for writing and reading that allows a much larger field of view than hand-held devices.

Lighting is another important factor in dealing with low vision. A good light directed onto what you are reading can improve what you are able to see.

If you have been diagnosed with low vision and are wondering which piece of equipment would be best for you, an evaluation with a low vision specialist is the right place to start. Always continue to have routine eye exams and monitor Amsler grids as instructed by your doctor. Call your eye care provider if you notice any changes in your vision.

Source  http://www.chieftain.com/health/health-tips-quality-magnifiers-can-help-sharpen-low-vision/article_ff53657e-06ca-11e2-b072-001a4bcf887a.html

Top Tips for Healthy Eyes

Taking care of our eyes is just as important as the rest of our bodies. Follow these top tips from Vision Matters on how to ensure your eyes are kept healthy, sparkling and bright

Regular check ups

Get your eyes tested every two years even if you think your vision is fine. Some eye conditions, for example open angle glaucoma, may not show symptoms and so regular check-ups are vital.

Quit the habit

If you smoke, you have another good reason to kick the habit. Smoking is directly linked to blindness. Current smokers are four times more likely to develop macular degeneration compared to past smokers or non-smokers.

It’s all relative

Talk to your relatives about your family eye health history as some eye conditions have genetic links such as glaucoma or squint. It is important that you share this information with your optometrist or eye health professional.

Contact care

If you wear contact lenses make sure you look after them properly. Thoroughly wash your hands before touching your contact lenses or your eyes and only ever clean your contacts using the contact lens solution recommended by your optometrist. Never shower, sleep or swim with your contacts lenses in because this can put you at risk of developing a serious eye infection which could lead to blindness. Also, don't wear them for longer periods than those recommended by your optometrist.

Be cool in the sun

Protect your eyes when it is sunny or when you’re in high glare areas such as near snow or water. Cumulative UV exposure can increase your risk of developing cataracts or macular degeneration. When choosing sunglasses make sure that they are safe as well as stylish!  Look out for the CE or BS EN 1836:2005 marks – this ensures that they provide a safe level of protection from the sun’s damaging UVA and UVB rays.

Protect your eyes

If you work with hazardous or airborne materials at work or home wear safety glasses or protective goggles to protect your eyes from injury.

Keep fit and healthy

Regular exercise is essential to stay fit and healthy but it is also important that when playing sports such as squash that you wear protective eye wear such as helmets or sports goggles to protect your eyes from a flying ball.

Eat well

Protecting your eyes starts with the food you eat. Studies have shown that nutrients in omega-3 fatty acids, zinc and vitamins C and E may help to prevent age-related vision problems such as macular degeneration and cataracts. Recommended foods include green leafy vegetables and oily fish such as salmon and citrus fruits.

Source  http://www.femalefirst.co.uk/health/eye+health-254012.html

7 tips to better cope with shift work

A necessary part of some professions, shift work can disrupt your internal biological clock. The good news is that by taking small practical steps, you can enjoy your work and keep your health intact too. Shift work involves working outside the normal working hours of around 8 am to 6 pm.

"If you cannot avoid shift work, there are ways to reduce its health risks," says Dr Fong Yuke Tien, senior consultant and director of Occupational Medicine, Department of Internal Medicine, Singapore General Hospital (SGH).

Tips to better cope with shift work

• Minimise working on continuous night shifts.

Working on night shifts continuously for days and weeks in a row will change your sleep pattern and make it harder for you to get to sleep at your normal sleeping time

• Adhere to a set shift work pattern.

A set shift work pattern means working the same number of hours and at the same time. This may help the body adjust better to the new work schedule.

• Get enough rest.

Working continuously without a rest break to sleep will lead to fatigue. This will increase accident proneness and inattention. It will also lead to an increased sleep debt.

• Create a sleep-conducive environment.

Keep your bedroom quiet and dark which is more conducive to sleep.

Source  http://sg.news.yahoo.com/blogs/fit-to-post-health/7-tips-better-cope-shift-125150392.html