JOURNEY TOWARDS MOTHERHOOD

PREPARE YOURSELF TO BE A MOM

Ideally, preparation for a holistic pregnancy and childbirth begins before you become pregnant. Your own good health helps your baby's health. And when you and the baby are healthy, you have more choices in childbirth

Maternal health is a complex influenced by various genetic, social, and economic factors which may affect the fetal growth

Schedule a preconception counseling - Appointment with your current healthcare provider to discuss your pregnancy plans. This can help you identify your health strengths, as well as any family history or health problems that might affect pregnancy. Try to work with your provider to get any chronic health conditions under as much control as possible before you become pregnant.

Couple should go for blood and urine investigation to rule out :

• DIABETES
• ANEMIA
• THYROID (HYPO OR HYPER)
• DYSLIPIDEMIA
• KIDNEY FUNCTION
• HIV
• HBsAg
• STD (SEXUALLY TRANSMITTED DISEASES)
• THALESSEMIA : MAJOR/ MINOR

Check to see if your vaccinations are up to date. Rubella (German measles) and chickenpox can cause birth defects and other problems if you get them during pregnancy.

Get a dental checkup. Keep up your regular dental checkups before and during pregnancy. If you have gum disease, getting treatment before pregnancy may prevent health problems in you and your baby.

Going to be mom should also go for these INVESTIGATIONS

• Pap smear test
• Pelvic examination
• Try to achieve a normal weight for your height.
• BMI (body mass index) should be in range i.e 20-26
• Eat healthy foods and get to a healthy weight. Being at a healthy weight before pregnancy may help you avoid health problems in you or your baby

NUTRIENT	NORMAL ADULT WOMAN
ENERGY kcal
SEDENTARY	1875
MODERATE	2225
HEAVY	2925
PROTEIN g	50
FAT         g	20
CALCIUM mg	400
IRON mg	30
RETINOL mcg	600
BETA CAROTENE mcg	2400
THIAMINE  mg
SEDENTARY	0.9
MODERATE	1.1
HEAVY	1.2
RIBOFLAVINE mg
SEDENTARY	1.1
MODERATE	1.3
HEAVY	1.5
NIACIN mg
SEDENTARY	12
MODERATE	14
HEAVY	16
PYRIDOXINE mg	2
ASCORBIC ACID mg	40
FOLIC ACID mcg	100
VITAMIN B12 mcg	1

• Overweight, obese and underweight women are more likely than woman of a healthy weight to have pregnancy problems.

• Overweight women are more prone to PIH (PREGNANCY INDUCED HYPERTENSION), DIABETES MELLITUS etc.

• If  women is under weight then  baby is at an increased risk of being premature with low birth weight  and development irregularities.

• Eat healthy during pregnancy and learn more about what foods to avoid during pregnancy.

• Adequate  nutrition before and during pregnancy has greater potential for a long term health impact than it does at any other time.

• Nutrition is very important while you are trying to become pregnant.

A balanced, healthy diet should include

• PROTEINS (such as meat, cheese, dried beans, milk, legumes, nuts, soya).

• CARBOHYDRATES (such as whole grains like brown bread, brown rice , oats).

• ALL VEGETABLES AND FRUITS (all green leafy vegetables, broccoli, cabbage, capsicum, apple, orange, pineapple etc).

• CALCIUM (such as milk or other dairy products).

• IRON (dried beans, green leafy vegetables, dry fruits, green and red fruits etc).

• GOOD  FAT(almonds, dry fruits, peanuts, flax seeds etc).

• Getting enough FOLIC ACID  in your diet can prevent a neural tube defect (legumes, whole cereals, green leafy vegetable).

• Folic acid can be found in green vegetables and whole grains, but because the amount needed to prevent birth defects is fairly high, you should take Vitamin supplement that contains 400 micro grams of folic acid. 

• Try to improve your deficiency if any by natural available resources rather than supplements.

AYURVEDIC HERBS GOOD FOR CONCEPTION

• Shatavri (Asparagus racemosus)- Nourishes and cleanses the blood amd female reproductive organ, prevent threatened miscarriage.

• Lodhra (Curcuma longa)– Increase level of reproductive hormones FSH (FOLLICLE STIMULATING HORMONE)AND LH (LUTEINIZING HORMONE)

• Licorice (Glycirrhaza glabra) – Property to mimic estrogen. Good for hormonal support.

• Ashwagandha (Withania Somnifera) – Supports overall endocrine system function , supports proper immune response, aids in possible autoimmune fertility issue.

• Exercise. If you do not already have a regular exercise routine, this is the time to start. Most women recognize the physical benefits of exercise, but might not realize that exercise also helps manage stress and promotes good mental health.

• You may consider a variety of exercise programs, depending on your interest, including walking, running, swimming, or biking.

• Group classes, such as yoga, Pilates, or aerobics, are also a good choice.  There are also specific exercises for pregnancy, including pelvic muscle exercises (sometimes called Kegel exercises), pelvic rocking, and squatting.

• Don’t smoke, drink alcohol, use street drugs or take prescription drugs that aren't prescribed for you. And stay away from secondhand smoke. All of these things can harm your baby during pregnancy. Tell your physician if you need help to quit.

• These habits are hard to break, but having a baby is often very good motivation.

• Keep safe from toxoplasmosis by not eating undercooked meat or changing your cat’s litter box. Undercooked meat and cat poop may have parasite in them that causes an infection called toxoplasmosis. Toxoplasmosis can cause birth defects. Keep safe from pets that are rodents, like hamsters, mice and guinea pigs. Rodents can carry a virus called lymphocytic choriomeningitis (LCMV) that can harm your baby.

• Stay away from harmful chemicals, like paint thinner. Some chemicals may increase your chances of having a baby with birth defects.

• Reduce the stress in your life. Too much stress can cause problems.

World health day - 7 April 2014

The Topic for 2014 Is Vector-Borne Diseases

The world health day is celebrated by the people all across the world every year on 7^th of April under the leadership of World Health Organization.

World health assembly was held first time in the year 1948 in Geneva. Where it was decided to celebrate the world health day annually on 7^th of April.

It was first celebrated worldwide in the year 1950 as the world health day.

Varieties of events related to the particular theme are organized on the international and national level by the WHO.

It is an annual event being celebrated for years to raise the common public awareness towards the health issues and concerns.

A particular theme is chosen to run the celebration and take care of the health for whole year.

Global polio eradication was also one of the special themes of the year 1995 of world health day. From then, most of the countries have become free of this fatal disease whereas in other parts of the world its awareness level has increased.

World health day is celebrated worldwide by the government, non-government, ngos including various health organizations at many places by organizing programs relating to the public health issues and awareness.

Participated organizations highlight their activities and supports through the media reports by means of press releases, news and etc.

Health authorities from different country take part in the celebration with their pledges in order to support on the health issues worldwide.

World health day 2014 will spotlight some of the most commonly known vectors – such as mosquitoes, sand flies, bugs, ticks and snails – responsible for transmitting a wide range of parasites and pathogens that can cause many different illnesses.

Mosquitoes, for example, transmit malaria - the most deadly vector-borne disease, causing an estimated 660 000 deaths annually worldwide - as well as dengue fever, lymphatic filariasis, chikungunya, Japanese encephalitis and yellow fever.

Goal: better protection from vector-borne diseases

The campaign aims to raise awareness about the threat posed by vectors and vector-borne diseases and to stimulate families and communities to take action to protect themselves.

A core element of the campaign will be to provide communities with information

As vector-borne diseases begin to spread beyond their traditional boundaries, action needs to be expanded beyond the countries where these diseases currently thrive.

More broadly, through the campaign, we are aiming for the following:

• Families living in areas where diseases are transmitted by vectors know how to protect themselves.

• Travelers know how to protect themselves from vectors and vector-borne diseases when travelling to countries where these pose a health threat. 

• In countries where vector-borne diseases are a public health problem, ministries of health put in place measures to improve the protection of their populations.

• In countries where vector-borne diseases are an emerging threat, health authorities work with environmental and relevant authorities locally and in neighboring countries to improve integrated surveillance of vectors and to take measures to prevent their proliferation.

Vector-borne diseases can be prevented by:

• Wearing clothing that acts as a barrier to exposure to bites.

• Using mechanisms to keep vectors out of houses such as screens on doors, windows, and eaves. 

• Reducing breeding sites near houses or in communities by :

• Covering water storage containers.

• Eliminating puddles and drainage of places where water accumulates.

• Eliminating unusable containers where water pools.

• Controlling garbage in yards and gardens.

Benefits of Eating Watermelon Daily

Watermelon is one of the most refreshing, thirst quenching fruit available year round. Watermelon is not only delicious but also very nutritious.

Watermelon consists of 92% water and 8% sugar

Watermelon is low in calories. It is made up of around 92% water and is very filling. Watermelon also contains some healthy nutrients such as vitamin C and lycopene, but is only 30 calories per 100 grams. It is sweet and delicious, so it can be used as a satisfying replacement for high calorie snacks or desserts.

Benefits of eating watermelon daily

• Achieve that younger-looking skin with just 2-cups of watermelon daily. Watermelon cuts the risk of sun related skin damage by 40%. That's because watermelon is nature's richest source of lycopene, an antioxidant that scavenges the UV-induced free radicals that cause sunburn and wrinkling. Lycopene may also help reduce the risks of cancer and other diseases.
• Watermelon can boost energy. A daily serving of watermelon boost energy levels by up to 23%. This is because watermelon contains vitamin B6, which the body uses to synthesize feel good dopamine.
• Drinking watermelon juice before a hard workout helped reduce athletes' heart rate and next-day muscle soreness. That's because watermelon is rich in an amino acid called L-citrulline, which the body converts to L-arginine, an essential amino acid that helps relax blood vessels and improve circulation.
• Postmenopausal women experienced improved cardiovascular health after six weeks of taking commercially available watermelon extract supplements containing citrulline and arginine.

How we use it?

While watermelon is usually only eaten fresh and raw in slices, it can be prepared in many different ways.

• It can be frozen and eaten like a sorbet or blended and sipped as juice.
• It can be used in a cold soup or salsa, the rind can be cooked as a vegetable and the seeds roasted for a very nutritious snack.
• Watermelon can even be grilled like steak, and when prepared in this way is said to have a texture similar to tuna.

WOMANHOOD & NUTRITION

WOMANHOOD & NUTRITION

Women are the creator of this world & center of our family or in areas where care with patience required but who is the most neglected in all these activities ……its women herself. since we are celebrating womanhood this week so here is the nutritional tips especially for woman.

Women need greater amounts of certain nutrients than men, particularly iron and calcium. Menstruation, pregnancy, lactation and menopause are times of increased nutritional demand. Deficiencies can occur if the diet is inadequate over a long period of time.

A healthy diet gives energy, supports the mood, maintains weight, and keeps them  looking  their  best. It can also be a huge support through the different stages in life. Whatever the age is! 

Good nutrition starts with the basics: a well-rounded diet consisting of whole grains, fresh fruits and vegetables, healthy fats, and lean sources of protein. These kinds of foods provide women with plenty of energy, the means for lifelong weight control, and the key ingredients for looking and feeling great at any age.

Top diet and nutrition tips for women

_ Focus on whole, plant-based foods. Fill most of your plate with fruits and leafy green vegetables. Also include a variety of whole grains, beans, and legumes to give you filling fiber and keep you going throughout the day.

_ Bone up on calcium. Women are at a greater risk than men of developing osteoporosis, so it’s important to get plenty of calcium to support your bone health. While dairy products are high in calcium, their animal fat and protein can accelerate bone loss. So also consider plant based sources of calcium like beans, broccoli, kale, Brussels sprouts, and collard greens.

_ Calcium only works when taken in conjunction with magnesium. Good sources of magnesium include leafy green vegetables, summer squash, broccoli, halibut, cucumber, green beans, celery and a variety of seeds, including pumpkin, sunflower, sesame, and flax seeds.

_You can get Vitamin D from about half an hour of direct exposure to sunlight, and from foods and supplements. Salmon is an excellent source of vitamin D. Other good sources include shrimp, vitamin-D fortified milk, cod, and eggs.

_ Don’t eat too much protein. Protein is an essential part of any healthy diet, but eating too much animal-based protein—such as the levels recommended in many low-carb, high protein diets—is particularly dangerous for women. Eating lots of protein causes calcium loss & over time, this could lead to a decrease in bone density and osteoporosis.

_ Make sure you get enough iron. Many women don’t get enough iron in their diet. On top of that, women lose a lot of this important mineral during menstruation. Boost your intake b eating iron-rich foods such as lean red meat, dark poultry, lentils, spinach, almonds, and iron-fortified cereals.

_ Cut back on alcohol and caffeine. Women who have more than two alcoholic drinks a day are at higher risk of osteoporosis. Caffeine consumption interferes with hormone level and also increases the loss of calcium. Try to limit alcohol consumption to one glass a day and caffeine to one cup a day.

_Include good carbs in diet; they give you the fuel you need to get through your day, fight fatigue, and stay feeling full. The key is to choose the right kinds of carbohydrates Good sources of complex carbs include whole grains such as whole grain brown rice, stone ground whole wheat, millet, or quinoa, as well as beans, other legumes, fruit, and vegetables.

_Don ‘t cut out the fat!  Many women have been led to believe that dietary fat is unhealthy and contributes to weight gain. But fats are a necessary part of a healthy diet. What really matters are the types of fat you eat. Rather than cutting fat out of your diet, make smart choices about the types of fat you eat. Saturated fat and Trans fat—the “bad fats”—increase your risk for certain diseases, including heart disease and stroke. But polyunsaturated and monounsaturated fats—the “good fats”—actually contribute to you health and vitality, support your mood, and help you maintain a healthy weight.

Foods rich in healthy fats include:

_ Olive and canola oil; nuts; fish and seafood; peanut butter, avocados, etc.

_Many important vitamins—including vitamins A, D, E, and K—are fat-soluble, meaning you need fat in your system in order to absorb them.

SO BE STRONG FROM INSIDE & ENJOY WOMANHOOD!!!

HAPPY WOMEN”S DAY-2014

BETEL LEAF

BETEL LEAF

The Betel Leaf is an aromatic, anti-bacterial, stimulant herb, with a spicy, clove-like flavor.

Chewing the leaves of the herb while increasing the flow of saliva, also, protects against intestinal parasites.

Red betel leaf (Piper crocatum) is one potentially efficacious medicinal plants to cure various types of diseases, including heart disease and diabetes

Benefits and Efficacy of Betel Leaves:

• Cooling as well as analgesic properties.
• Useful in providing relief for headaches.
• Useful remedy for boils. The leaf is warmed up till it is soft and coated with castor oil and placed over the inflammation part. Every few hours one must replace it. After some applications the boil will rupture and will empty the purulent matter in it. This application can be done at night and removed in the morning.
• Beneficial in treating nervous pains.
• Helpful in treating nervous exhaustion as well as debility.
• The juice of the some betel leaves and a teaspoonful of honey can be used as a tonic. One can have it twice in a day.
• Betel leaves have diuretic properties.
• Mix its juice with diluted milk and sweeten it a bit for easing urination.
• The leaves are useful in pulmonary affection in old age and childhood.
• Soak the leaves in mustard oil and warm it and apply them on the chest to get relief from cough and to make breathing easy.
• Effective in treating sore throat.
• Helpful in treating inflammation such as orchitis (inflammation of testes) and arthritis.
• Leaves are useful in healing of wounds. Apply the extracted juice of some leaves on the affected part. Then wrap the betel leaf over the wound and bandage it. The wound will heal within 2 days with the help of single application.
• Helps secretion of milk in breasts during lactation. One has to apply leaves smeared with oil on the breast.
• Relieves one of ear aches.
• Some components prevalent in betel leaves may help in diabetes.

Here are some examples of the efficacy of betel leaf herb for several diseases.

1. Cough
Prepare 15 Pieces Of Betel Leaf And Three Glasses Of Water. Wash The Leaves And Boiled Up Into Three Remaining Quarters. Drink With Honey.

2. Bronchitis
Boil Seven Betel Leaves Were Washed With A Piece Of Rock Sugar In Two Cups Water. Wait Until The Remaining Into A Glass. Drink Three Times a Day Each Third Glass.

3. Ulcer
Take A Taste Of Betel Leaves And Wash Clean. After That Milled Into Powder And Applied To Boils And Surroundings. Balut and Replace Two Meals A Day.

4. Itchy And Red Eye
Provide 5-6 Young And Fresh Betel Leaves Boiled With A Glass Of Water To Boiling. Wait Until Cool And Use To Wash The Eye With A Glass Eye Wash Three Times A Day Until Healed.

5. Ulceration And Rashes
Boil 20 Betel Leaves To Boiling. Use The Cooking Water Is Still Warm To Wash Sores And Itching.

6. Stopping Bleeding Gums

Boil Four Betel Leaves In Two Cups Of Water. Use To Rinse.

7. Pimple

Take 7-10 Betel Leaves, Washed And Finely Crushed. Pour In Two Cups Of Hot Water. Use This Water To Wash Your Face. Do It 2-3 Times A Day.