Healthcare

Nutritional Benefits of Breastfeeding for Mommy & Baby

Breast milk is by the far the best kind of nourishment for a newborn and it is suggested that a period of six months of breast milk nourishment is compulsory for all babies. We wanted to talk about this topic given the fact that it’s breast cancer awareness month. If you’re asking us what breastfeeding has got to do with cancer, read further.

1. Protection against breast cancer

The spectrum of benefits that breastfeeding has to offer is huge. One of the major benefits that breast milk offers is the release of anti-carcinogenic hormone that gets secreted in the body of the mother and gets into the baby’s body while nursing. This hormone has the tendency to make the breast resistant to cancer. Research shows mothers who breastfeed lower their risk of pre- and postmenopausal breast cancer and can also lessen the risk of uterine and ovarian cancer.

2. Nutritional Benefits

For the baby:

Breast milk nourishes the baby and helps it fight off against bacteria and viruses. The milk contains certain specialized antibodies that will keep allergies and infections away. Also gastro-intestinal infections like diarrhoea and constipation in the initial days can be kept at bay this way. The immune-protective components include:

Lactoferrin (rich in iron)

Lysozymes & leucocytes (rich in antibodies to fight against bacteria & viruses)
Secretory IgA (an important immunoglobulin)

Bifidus factor (to promote the growth of beneficial bacteria)

For the mother:

Breastfeeding apart from establishing a lovely bond between the mother & the baby, also tends to stimulate healthy recovery during the post-partum phase. Release of Prolactin & Oxytocin gives the mom the necessary peace of mind and helps her deal with mood swings that may arise due to lack of sleep and disturbed circadian cycle.

According to a British report each 100ml of breast milk produced after 21 days of lactation is as follows:

70 calories

89.97 g of water

7.4 g of carbohydrates

4.2 g of fat

1.3 g of protein

Also, the body of the mother burns 400-500 calories a day in nursing the baby. For a new born, nursing once every 4 hours is advised by specialists. Give your baby the gift of breast milk!

Reference:

http://www.parentingscience.co m/calories-in-breast-milk.html

https://www.mdanderson.org/pub lications/focused-on-health/oc tober-2014/breastfeeding-breas t-cancer-prevention.html

8 Myths & Facts about Breast Cancer

It is Breast Cancer Awareness month and there is a reason why so many initiatives are being taken across the world by health organizations to spread knowledge about it. A lot of women tend to ignore the signs of breast cancer and are not aware of the concept of mammograms. Even if they do, only a few percentage of women across the world periodically do these tests. Before talking about the symptoms of breast cancer, every women out there should know the common misconceptions surrounding breast cancer.

Read ahead and find out the truth yourself!

Myth 1: Only women with a family history of breast cancer are at risk.
Truth: Although having a family history increases the risk of developing the disease, it doesn’t necessarily mean you will get it. Around 70% of women diagnosed with breast cancer have a clear family history and they get it despite that.

Myth 2: All breast lumps are cancerous.
Truth: Close to 80% of lumps are benign (non-cancerous), however it is advisable to get a mammogram done every year and get proper medical advice from specialists.

Myth 3: All women across ages have an equal chance of getting breast cancer.
Truth: Your risk of getting the disease actually increases with age. A woman’s chance of being diagnosed is 1 in 233 when she is in her 30s and later increases to 1 in 8 when she hits her 80s.

Myth 4: Small breasts are less likely to be affected compare to larger breasts.
Truth: Breasts are breasts! Size doesn’t matter.

Myth 5: Only lumps are signs of breast cancer.
Truth: Lumps are major indicators of breast cancer however other signs like swelling, pain in the nipples, nipple retraction, peculiar discharge, etc. shouldn’t be ignored.

Myth 6: After mastectomy, you can’t get breast cancer.
Truth: Tumour is basically a permanent damage caused to your cells. Such tumours may develop anytime and even recur from old ones.

Myth 7: Annual Mammograms may result in breast cancer due to harmful radiation.
Truth: Yes, there is radiation in mammography. But it is imperative to understand that its proportion is very small and does more good than harm by detecting even small carcinogenic lumps.

Myth 8: Men don’t get breast cancer.
Truth: Unfortunately, a few men are prone to this as well. Around 2600 men are diagnosed with breast cancer every year and about one-fifth of them die from this disease.

References:

http://www.breastcancerdeadlin e2020.org/breast-cancer- information/myths-and-truths/? referrer=https://www.google.co.in/?referrer=http://www.bre astcancerdeadline2020.org/brea st-cancer-information/myths- and-truths/

http://www.breastcancer.org/ri sk/factors/slideshows/myths-fa cts?slide=1

8 Warnings Your Nails Give You

Nails have long been regarded by a lot of people around the world as an aesthetic attribute. Not many of us know that nails can actually be a reflection of your overall health and well-being. Nails are nothing but dead cells released by the body during cell repair and renewal which is a naturally occurring process. As a result, it ends up providing clues to the status of your internal body/system functioning. Most of the systemic problems related to the body can result in a significant change in the nail’s shape, texture or even colour.
The next time you notice any of the following abnormalities in your nail, please visit your doctor to nip things in the bud.
1. White Spots

These spots are commonly found in people and most of the time signify iron deficiency. If the white spots are persistent and don’t go away, it might need some attention as it may be due to a fungal infection.

2. Yellow Nails

Yellow nails can be due to the use of excessive chemicals like acrylic on your nails. During such cases it is important to set aside your nail colours and allow them to breathe. In some cases, smoking can also lead to nail discoloration and it may indicate a severe lung disease. Less often, yellow nails could be related to psoriasis, thyroid problems and diabetes.

3. Dark/Black Spots

Black spots or streaks that are painful or not may require immediate medical attention as this might indicate skin cancer. In some cases, an accident or a trauma to the nails could also result in blood clots due to which the spots appear.

Middle Finger with Bruised Nail

4. Dry, brittle or cracked nails
Dry and brittle nails can occur because of various lifestyle factors. Most of the time it doesn’t signify any major illness but research shows that one in five people having this condition have also had hypothyroidism. Sometimes lack of Vitamin A, B or C may also result in cracked nails due to the poor nourishment of the connective tissue.

5. Spoon nails

Spoon nails are nails that curve upward towards the tip and may be because of anaemia (iron deficiency) or hemochromatosis (excess absorption of iron).

6. Pitting

If you find a lot of pits or dents in your nails instead of having a levelled finish, it might often be a sign of psoriasis. It can also be because of connective tissue disorder or alopecia areata, an autoimmune disease that causes hair loss.

7. Horizontal ridges

These ridges are usually white in colour and may be due to trauma or high fever. These are also called Beau’s lines and may indicate psoriasis, zinc deficiency, uncontrolled diabetes mellitus or even circulatory disorders. Similarly some people might get vertical ridges which most often are not a threatening symptom but only indicate lack of vitamins and nutrients like B12 and magnesium.

8. Clubbing

Clubbing of nails happen when your fingertip becomes enlarged and your nails curve downward. It can be related to poor oxygen supply to the body resulting in liver disease, lung disease, heart disease and other bowel problems. People having AIDS may also have clubbing of nails.

References:

http://articles.mercola.com/si tes/articles/archive/2015/12/0 7/10-nail-symptoms.aspx

http://news.health.com/2015/11 /16/nail-health/

5 Tips to Burn Your Fat & Not the Fun This Festive Season

It’s that time of the year when everything around you seems fun and exciting. The festivity calls for dance, music & most importantly plates of temptation (Oh yes! We meant the yummy food!). Many fitness buffs dread the festive season since temptations are all around!
Here we give you 5 fun alternatives that will stop you from giving excuses during the festive season:
1. Shake it. Shake it. Shake it.

Dancing is the most fun part of being at a festival and one of the coolest and interesting ways to burn that extra fat and tone your muscles effortlessly. And most importantly, there are no set protocols unlike other fitness routines. You will be the master of your dance while you shake, shake, shake. You’ll easily burn 400-750 calories an hour when you dancercise.

2. Do the Chores

When families get together, the intensity of household work just shoots up. Nobody will want to invest time in cleaning the house or dishes or even go buy groceries. But remember that all these things can turn out to be interesting workouts when you do them with your favourite cousin, uncle or aunt. Try this out and see how beautifully you bond with them as well.

3. Decorate the House

Your house also has to look beautiful just like you. So give it the attention it deserves by decorating the house along with your family members. While you hang those flowers and lights, you are inadvertently giving your body much needed stretches.

4. Go Shopping:

This is a great way to lose weight especially if you love shopping. Even if you walk around the mall the entire day, with those big shopping bags (equivalent to dumbbells?) in your hands, it still seems interesting and exciting. It’s a good way to trick your brain into doing some effective workout.

5. Distribute Sweets to Neighbours:

Are you living in a colony where neighbours are like family? That gives you all enough reason to distribute the sweets that you made and share the love. It’s even better if you walk all the way to their houses by climbing up & coming down the stairs in case you live in an apartment.

References:

http://www.india.com/top-n/10- simple-tips-to-stay-in-shape-t his-diwali-697197/

https://www.getthegloss.com/ne ws/5-easy-ways-to-stay-fit-and -healthy-this-festival-season

5 Tricks to Beat Jet Lag

5 Tricks to Beat Jet Lag

Beating jet lag after a trip can be quite a task if it was in a different time zone. Your body follows a certain rhythm called circadian rhythm according to which it clocks all the functions of its organs. These rhythms talk to your body in a manner trained by your daily routines. Your sleep cycles however are not very easy to re- tune and will require quite a bit of an effort for a considerable amount of time.

Here are 5 brilliant tips you can follow to fight jet lag:

Trick your sleep when you fly:Make sure you take short naps as and when possible while you fly. For early morning arrivals, try getting some sleep on the plane to help you stay awake till the night. If your arrival time is in the night, avoid sleeping in the flight.
Strictly no alcohol:If you feel you need alcohol to put you to sleep, remember that it is not the best way to trick your system. Increased alcohol consumption can make you feel sleepy but can at the same time enter your bloodstream and make you feel nauseated when jet lag hits you. It is also better to avoid caffeine when you fly.
Embrace sunlight:Sunlight stimulates the cells in your body and rejuvenates them making you feel less sleepy and tired. So the next time you land, make a visit to the nearest park or beach and feel the difference yourself.
Walk barefoot:Whenever possible, remove your footwear and get earthed to the ground. It has been proved that when the energy from the earth flows through your feet and into your body, it creates an intense stimulation which will help you beat jet lag. However, this might have adverse effects if the ground is too hot or too cold. So try this technique only when the temperature is moderate.
East or west:Your body needs to be tuned to the new time zone at least a week before you plan to make that trip. If you’re travelling west try to sleep as late as possible and if you’re travelling east go to bed earlier than usual and wake up accordingly.

References

http://www.forbes.com/sites/andrewbender/2014/04/08/beating-jet-lag-8-ways-youre-doing-it-wrong-and-how-to-do-it-right/2/#162acd3a6cc7

https://www.skyscanner.net/news/jetlag-15-tips-beating-timezone-tiredness

10 Uses of Eucalyptus Oil

Eucalyptus Oil is present in most of the Indian households considering the innumerable health benefits that it has to offer. It has anti-fungal, anti-bacterial & anti-inflammatory properties, making it an ideal choice for curing any kind of infections and allergies. In the recent past, it has also been used in aromatherapy and sauna sessions owing to its rich and soothing fragrance that has proven to have a lot of emotional benefits. Since the preparation of this oil involves steam distillation, the effect is so strong that even a drop of this oil could help you stay protected and healthy especially during monsoon.

We have listed below a series of health benefits of Eucalyptus oil that can take you by surprise.

1. While showering place a few drops in your hand and inhale and exhale for two minutes to have a clear respiratory system.

2. Add 3-4 drops of this oil to a bucket of water and use it for bathing to help you stay away from all kinds of infection.

3. It’s a good remedy for jetlag and can be used topically or aromatically.

4. To feel mentally calm, make a cooling spray along with peppermint oil and use as a room freshener.

5. By mixing it with vegetable oil, it can be rubbed on your chest to clear congestion.

6. It gives immediate relief from cold when 2-3 drops is used in steam inhalation.

7. Warm the oil and apply on sore joints and muscles to experience an immediate soothing effect.

8. Brushing your teeth with a mixture of coconut oil and eucalyptus oil helps in killing germs, reducing plaque and also preventing gum infections.

9. Due to its natural pesticidal properties it can be used to repel lice and mosquitoes when used topically.

10. Wounds can be healed quickly without the spread of any infection with the help of this oil.

Precautions:

1. Dilute when using it for children under 12 years of age

2. Excess use of oil can lead to skin sensitization, hence always go by drops.

3. Not suitable for internal usage.

4. Pregnant and breastfeeding women must stay away from using this oil.

References:

https://www.organicfacts.net/h ealth-benefits/essential-oils/ health-benefits-of-eucalyptus- essential-oil.html
http://www.sustainablebabystep s.com/eucalyptus-oil-uses.html

Tips to Eating Right during Pregnancy

Eating healthy food is always important and it becomes even more significant when you’re pregnant. During this time your body needs more of nutrients like iron, protein, calcium and folic acid to keep the foetus nourished at all times. It is commonly said that a pregnant woman should eat for two. While that’s just a misconception, the right way to understand this is that your body will certainly be demanding more calories to support the life that’s developing inside your womb. On an average you need an extra 300 calories per day by means of a proper healthy & balanced diet to ensure a smooth pregnancy. Remember that it is a natural process to put on weight during pregnancy and this process should be gradual and not sudden. The main thing you should make sure of is to source your calories from healthy meals and not from fast foods that carry empty calories.

The following are the nutrients that have to necessarily be part of an expecting mother’s diet:

• Protein – Fish, pork, eggs, soy, dairy products, dried beans, lentils & peanut butter

• Folate – Spinach, orange juice, fortified breakfast cereal, rice, oatmeal, broccoli & strawberries

• Calcium – Whole-grain pastas, breads, cereals, walnuts, almonds, fruits such as apples, kiwi, melons, pears, berries & orange and vegetables such as potatoes, carrots & tomatoes

• Fat- Healthy fat stored in nuts, avocados, olive oil, salmon, sunflower oil & canola oil

The following are the foods you should try staying away from when you’re an expectant mother:

• Unpasteurized milk & juice
• Raw or uncooked meat & seafood
• Alcoholic beverages
• Fast food
• Caffeine (not advisable to consume more than 300 milligrams per day)
• Nitrate-rich foods like hot dogs & bacon
• Eggs & Sushi (as they may contain illness inducing parasites)
• Cheeses made from unpasteurized milk

Pregnancy period can be quite tricky as different people react differently. Keep yourself hydrated and nourished with small meals spread across the day without binge eating.

References:
http://www.parents.com/pregnancy/my-body/nutrition/a-food-guide-for-pregnant-women/
http://americanpregnancy.org/pregnancy-health/pregnancy-nutrition/

Diabetic? – Say ‘yes’ to Sugar & here’s how!

You’ve always heard people around asking you to cut down on sugar when you say you have diabetes. Although diabetes is caused due to an imbalance in your body’s sugar levels, it doesn’t solve the issue if you just stay away from sweets. The trick here is to know the fact that your body readily accepts natural sugar from certain sources even when you’re diabetic. In fact these foods give the body the essential sugars and help in maintaining a balance. Here are a list of foods that might look like cheat foods but aren’t. They are healthy and perfectly suited for a diabetic lifestyle and come with a lot of benefits when taken in moderation.

1. Dark Chocolate: Pure dark chocolates are rich in flavonoids that help in improving the insulin sensitivity in your body. Research also shows that people who had 10 grams of dark chocolate a day had reduced cravings for sweetened foods.

2. Sweet Potatoes: Sweet potatoes are rich in antioxidants which make them an ideal pick for a healthy sugar substitute. A medium sized sweet potato contains 26 grams of carbohydrate of which 4 grams are dietary fiber. Unlike white potatoes, these sweet potatoes have a lower glycemic index which is useful in controlling diabetes.

3. Raspberries & Blueberries: Not all fruits are bad for diabetics. Raspberries and blueberries have a high source of fibre & vitamins. These fruits are loaded with antioxidants that play a major role in eliminating the free radicals responsible in causing damage to our body.

4. Yogurt: Who can say no to yogurt? It is a sweet treat that is rich, creamy and delicious. Being a dairy product, it is rich in Vitamin B2 and calcium and has a lot of health benefits. Make sure you opt for low fat or fat free yogurt that contains good bacteria.

5. Red Grapefruit: Red grapefruit helps maintain the blood sugar and cholesterol levels in your body. Having one of these before every meal has shown to significantly decrease the bad cholesterol in the body. Being loaded with Vitamin C and soluble fibre, this fruit is a yummy treat to satiate your sweet cravings.

6. Melon: You have multiple options to choose from – watermelon, cantaloupe, muskmelon, honeydew, etc. A 1-cup serving is loaded with essential nutrients and vitamins like Vitamin C and A. The advantage of eating melons is that they can be filling even in small amounts due to their rich water content.

Time to go sweet with all these alternatives!
References:

http://www.helpguide.org/artic les/diet-weight-loss/diabetes- diet-and-food-tips.htm

http://www.webmd.com/diabetes/ diabetic-food-list-best-worst- foods

7 Easy Ways to Boost Your Metabolism

We all know that our body’s metabolism slows down with age. Just like how a machine needs fuel to run, your body also needs the right kind of fuel to rev up the metabolism rate. If you’ve been thinking that eating less than 1200 calories (for women) and 1800 calories (for men) per day is going to help you get the figure you’ve been dreaming about, you’re wrong! Every human body needs a special set of nutrients that propel the process of digestion, absorption and excretion. You’re metabolism takes a hit the moment one of these three start craving for the right kind of nutrients, which acts as as ‘fuel’. Also, a person’s Basal Metabolic Rate (BMR), which accounts for about 70% of your total energy expenditure, decreases with age and ultimately leads to weight gain. It is always good to have a higher muscle mass as this tends to spike up the metabolic rate and helps in maintaining the BMR.

Here are 7 easy and absolutely interesting ways to help you better your metabolic rate:

1. Chill with cold water: It’s high time you marry your water bottle. Take it everywhere you go and make sure you give it a lot of attention even when you’re busy. Sipping cold water every once in a while can raise the resting metabolism and help you burn about 50 calories everyday. Hot water also seems to do magic – A glass of hot water as soon as you’re up from the bed is enough to wake up your digestive tract and kickstart your metabolism.

2. Go NEAT: There are simple measures that will help you lose upto 350 calories per day easily – this is what we call Non Exercise Activity Thermogenesis (NEAT). Go for easy alternatives at work like climbing stairs, walking while you’re over a call, short walks within the floor to reach out to a colleague instead of using the intercom, etc. This is the easiest way to lose calories even without having to strenuously work for it.

3. Interval Training: As we mentioned before, the muscle mass plays quite an important role in influencing your metabolic rate. This is why it is important for you to indulge in high intensity workouts. These workouts can be quite a put off for most of us given the fact that it involves a lot of muscle soreness. But the trick here is to do it in sets/intervals. Start with 10 minutes of normal walking followed by 3 minutes of intense workout and keep repeating this. As you get better, slowly increase the time of accelerated intensity.

4. Eat the egg yolk: Your body requires proteins to do justice to your metabolism. Egg yolks are brilliant sources of proteins and happen to be loaded with metabolism inducing nutrients. Egg whites might be low in calories and fat free but it is the yolk that gives the required nourishment for your metabolism.

5. Dark Chocolate: Research shows that the cocoa in dark chocolate, can play a major role in regulating metabolism by alleviating stress inducing hormones. Keep the quantity in check though. Researchers say 40 grams per day of high quality dark chocolate is ideal.

6. Spice up your meals: Spicy foods have the natural ability to kick your metabolism into a higher gear. Red chilli, green chilli and pepper are brilliant metabolism boosters.

7. Watch what you eat: Never go on crash diets. Depriving your body of the minimum calories only does more harm than good. Your metabolism levels go down if you lose muscle weight through crash diets. Make sure you take all the nutrients required and eat healthily. Also, cutting down on alcohol helps you boost the fat burning process by upto 70%.

References:
http://www.redbookmag.com/ body/health-fitness/advice/ a40/speed-metabolism-yl/

http://positivemed.com/2015/ 06/22/10-interesting-facts- about-metabolism-and-how-to- improve-it-to-lose-weight/

Is Snoring a Problem for You?

Snoring is such a serious problem in the world that it has even been the prime reason for couples to split! About half the population in the world snores at some point in their life even if they don’t snore regularly. It is more common in men than in women and about 40 percent of adult men and 24 percent of adult women have found to be habitual snorers. People snore for different reasons and it is not a very serious disorder as long as it doesn’t disturb the quality of your sleep. Cases like sleep apnea need immediate medical support as they hinder the normal functioning of the lungs where people intermittently stop breathing thereby posing a lot of health risks. Snoring can be cured naturally if you know what causes it. In most cases, it is caused by sinus infections, nasal congestions or simply because of being overweight.

Read below and try to pinpoint why you snore:

Closed mouth snoring: Problem in your tongue/ nasal pathway

Snoring with your mouth wide open: Problem with the tissues in your throat

Snoring regardless of position: Indicates a more serious problem and requires medical attention

Here are a few natural tips that might help you get rid of snoring:

1. Keep your bedroom humid: Dry air and congestion are often the most common stimulators for snoring. Try adding a few drops of eucalyptus oil or vaporizer to clear your nose blocks.

2. Change your sleeping position: Try sleeping on your back instead of your neck and make sure you use a good pillow to ensure that your neck muscles are not crimped.

3. Tennis ball trick: Attach a tennis ball to the back of your t-shirt so that it stops you from rolling over and sleeping on your back. Do this regularly until sleeping on your side becomes a habit.

Sleeping positions

4. Throat exercises: Try doing these exercises to overcome this issue. You can repeat the vowels (a-e-i-o-u) loudly for three minutes 5 times a day. Following this exercise, try to purse your lips and remain in that position for 30 seconds-repeat this 5 times and keep doing this for 5-7 times a day.

5. Clear your nasal passage: It is inevitable that your respiratory system that includes your nose, mouth, respiratory tract and your lungs remain in a healthy condition free from blockages. In case you have some blockages, try clearing them by blowing them out or using a nasal spray before you hit the bed.

6. Avoid alcohol and smoking in the night time and drink water before you sleep.

7. Keep a sleep schedule: Keep track of your sleeping behaviour and make sure you maintain a steady schedule. If possible, ask your partner to maintain a sleep journal where your partner can record your various sleeping positions and see if they have any influence on your sleep.

References:

http://everydayroots.com/ snoring-remedies

http://thesleepschool.org/top- ten-tips-stop-snoring/

« Older Entries Recent Entries »