“Congrats! You are pregnant!” This statement brings in different feelings in couples depending on the background of the pregnancy. Natural conception brings in elation and joy, artificial insemination leaves the couple with a sigh of relief and couples who conceive naturally after consecutive abortions start hoping for the best right from day 1 of pregnancy. Gone are the days when our mothers and grandmothers delivered even 10 babies through natural conception and normal deliveries. Now, we struggle for a single kid owing to unhealthy lifestyle practices and environmental effects. Pregnancy: Threaded with Intriguing Experiences Our hearts skip a beat when we first see the fetus inside our womb in the ultrasound scan. There aren’t enough words to describe the pleasure and happiness experienced by every woman undergoing the scan. These scans are performed between 6 and 9 weeks to confirm pregnancy, fetal heart activity and the due date. But even before that, the pregnant woman might suffer from nausea and vomiting issues which are one of the first signs of pregnancy. Nausea and vomiting commonly called as morning sickness occur in 50-90% pregnancies starting from the 6thweek of gestation, peaking around the 12thweek of pregnancy and subsiding thereon in 90% women. Rarely, between 1 and 10% women suffer from continued vomiting and nausea beyond their 20thweek of pregnancy. There is nothing harmful about morning sickness in fact, it serves as a protective measure for the woman and her fetus against harmful substances in food. There are even studies supporting that morning sickness paves way for lesser chances of a miscarriage or stillbirth. Read more about how morning sickness acts as a protective measure against miscarriage from the website www.firsteatright.com. Hyperemesis Gravidarum Morning sickness is acceptable until it is not harmful on you or the fetus but if you experience excessive vomiting or nausea owing to which your body fails to save your food as energy you may be diagnosed with hyperemesis gravidarum. Hyperemesis gravidarum is usually associated with weight loss, nutritional deficiencies, acid-base imbalance and sometimes even death. It requires hospitalization in less than 2% of the population. This condition is commonly due to rising serum levels of hormones such as HCG and estrogen. It might be indicative of multiple pregnancies or hydatidiform mole (mimicking a pregnancy but in reality, it is an abnormal tissue growth). Risk factors for hyperemesis gravidarum include:
The physician enquires about the symptoms, medical history is taken down and he/she performs a physical exam even suggesting for lab tests sometimes to confirm the diagnosis. The treatment suggested depends on the intensity of the condition. Dietary modifications in women suffering from hyperemesis gravidarum include:
Exercise, exercise and exercise is the solution for heart health before and after a heart attack. Heart-the organ that controls our existence is subjected to different emotions such as love, happiness, crisis or shock and also exists as the recipient of various illnesses due to raise in blood pressure, stress levels and cholesterol intake. Keeping our heart in good health is our foremost duty.
Menace of the Heart Attack Heart attack was monopolized by the old until a few years ago but recent decade has witnessed a sharp rise in the number of youngsters affected by heart attack owing to their improper lifestyle habits, unhealthy diet practices and an inactive daily routine. Few others too experience an attack owing to certain other reasons such as a shocking news, sudden rise in blood pressure levels or others. Science and medicine have advanced such that people who’ve been treated for heart attack can resume their activities and routines in quite sometime without much hindrances. The post-treatment care and effort determine the health status of the individual in the long term. A new study has brought light into the fact that heart attack survivors who exercise frequently and regularly have a greater chance of living longer compared to those who lead a sedentary lifestyle. Physical activity has always been linked to a lower risk of cardiovascular diseases and cancer as well, and the decreased risk of these diseases still hold good after a heart attack or stroke too. The study involved more than 22,000 participants who were survived twice-6-10 weeks after the attack and 10-12 months later. During the study period of 4 years 1,087 participants died. Results showed that:
Better Late than Never If you’ve been an active person even before your attack it’s a good sign and your only duty is to continue being active. If you have never been active nor exercised before your heart attack it is never too late to start doing something good and beneficial for the health. Start exercising now. If you cannot exercise don’t get disheartened. Exercise is a part of being active. Its not only your squats and crunches that keep you active and going. Moving around your house, going for a small walk, avoiding sitting continuously by engaging in simple chores and avoiding stress in your preferred way (such as meditation or yoga) are also beneficial for the body. But ensure to avoid smoking, drinking and consuming high-fat foods. Get in touch with registered dietitian nutritionists at www.firsteatright.com to plan a healthy diet suiting your heart requirements which would help you stay within healthy weight ranges. Just like all of us heart attack survivors should also try to achieve 150 minutes of moderate-intensity physical activity a week. Other than helping you live longer exercising after a heart attack also brings with it other added advantages such as reducing risk of obesity, high blood sugar and blood glucose levels, cholesterol levels and inflammation. Walking is the best exercise recommended for heart attack survivors to start with. It is simple, easy, doable and has the lowest risk of injury. It is ok to pursue your preferred exercise form after discussing with your physician. The only thing to remember is that staying sedentary is far riskier than the risk involved in choosing different exercise forms. Its exciting to eat a mouthful of the cheesy burger or the wrap and even more gratifying to drink a spoonful of the canned soup during lingering cold. Cancer rates are increasing with more and more people being affected by the deadly disease. When we look into this obesity remains as one of the leading causes of cancer. Environmental changes too have played a prominent role in increasing the impact of the disease. What exactly have we done to ourselves to land up with such serious diseases and health problems?
Inflammatory Foods Inflammation is the body’s way of protecting itself from wounds or tissue damage. Chronic inflammation paves way for certain cancers and eating foods that increase chronic inflammation can put you at an even greater risk of colorectal cancer. A research team dedicatedly followed up on the diets of more than 1,21,000 (46,800 were men) people for more than two decades and split them into five different groups depending on how much their food habits contributed to inflammation. On comparing, it was found that people whose diet (such as red meat, sugary drinks, refined grains and processed meat & whose intake of greens, veggies and beverages such as coffee/tea was low) were likelier to cause inflammation were 32% at an increased risk of developing colorectal cancer compared to those whose diet consisted of least consumption of inflammatory food. Gender-wise, men with pro-inflammatory dietary habits were at a 44% increased risk of colorectal cancer whereas the risk was less-pronounced with such women only at a 22% increased risk. The risk of a tumor was equal across all parts except for the rectum in the case of women. Surprisingly, the risks were even higher in case of obese men, thin women and in people who did not consume alcohol. This study follows the same path of other studies that established the fact that inflammatory foods increased the risk of diseases such as cancer and rheumatoid arthritis. Abstaining from smoking and staying on a healthy weight are known to lower the risk of colorectal cancer. From all this we are able to understand one thing clearly-whatever forms a part of a healthy diet also minimizes the risk of colon cancer. Though we have previously known that dietary factors do influence colon cancer its now clearly understood that inflammation-promoting foods are friends to cancer. What to Eat & What Not to Eat Caffeine has an excellent anti-inflammatory effect but its health benefits are dissolved when you fill it with sugar. It is always suggested to minimize consumption of red meats, packaged breads, canned soups, processed meats and other refined flour. Instead, increase your consumption of fresh fruits, beverages containing caffeine in moderate portions and whole grains. Get the complete list of foods that ‘can’ and ‘cannot’ be consumed from the website www.firsteatright.com. Refraining from drinking alcohol when an individual is following a healthy diet seems to have a great anti-inflammatory effect on the body. Fitness is becoming a revolutionary industry with top notch competition amongst gyms, health clubs and fitness centers. Some of these centers are trying to establish a permanent place in the society by introducing different exercise modules and approaches to health that are both interesting and effective. Who is not bored by unending hours of walking or cycling daily to lose weight without a twist to the tale? People love variety in everything they do. Exercising is a painful chore for most of us already and when there is no enthusiasm to perform it, it becomes more of a punishment. First and foremost, get away from the ‘exercise is a punishment’ mentality and look for innovative ways to deliver high results by sticking to different activities.
Hit it on HIIT The top-most fitness trends for 2019 have been released and its fulfilling to find HIIT among the top five trends of this year. If you are eager to know the other top ones it’s time that you took a look at them atwww.firsteatright.com. The all-famous acronym has hit the fitness industry by storm and am sure most of you would be familiar with this by now. Standing for high intensity interval training HIIT refers to short bouts of intense activity. There have been indications clearly beforehand that HIIT is not for the weak-hearted or the energy-restricted owing to its vigorous exercise routine. But it’s surprising to realize that activities such as washing the car, climbing stairs or carrying groceries also offer the perfect platform for short bursts of High Intensity Incidental Physical Activity (HIIPA). Beyond the activity the output or effect it brings unto the person counts more. For instance, something that makes you huff and puff after performing it is of advantage. Your age, sex, weight and physical capability play a major role in classifying something as a high intensity physical activity. Such activities keep you breathless and boost your fitness levels. When we incorporate such exercises in our regular activity regime in between-maybe small bouts of 3-5 HIIPA sessions amounting to 5-10 minutes a day at least thrice a week we are cleansed of the necessity to pay gym membership or take up some game activity. For someone who is highly inactive even exercise such as walking, playing with kids or washing clothes bring about sweat and help you not regret later. What Do you Get? We’ve got plenty of research facts backing our view that any time of HIIT irrespective of the duration or the number of repetitions is a gem when it comes to improving overall fitness and cardiovascular health. There is no hard and fast rule of doing HIIPA for an hour daily or so. Doing somewhere between 3 and 5 sessions of HIIPA for only between 5 and 10 minutes a day is reasonably good for the body. The best thing about HIIPA that makes it stand above the rest of the exercises is that it involves activities and chores that we do daily which makes this achievable and realistic. You don’t need any customized equipment, gym membership, a certain fitness level to achieve great things with HIIPA. So, you can’t come out with lame excuses too to avoid exercising! Its all about how you redesign your lives-such as parking your car further away from the parking lot, using the stairs instead of the elevator or doing some planks while having a good time with your little one. The essence of doing any exercise is to go out of breath, exert yourself and reap greater benefits (studies show that vigorous activities improve cardiovascular health and life expectancy as well). Negative news is sensationalized, tragic acts hyped and anything that seems to be scary, gloomy or contradictory becomes popular amongst all of us immediately. There is plenty of research and data available supporting the fact that hostility, anger, depression, anxiety and isolation elevate the risk of cardiovascular disease. But are you all aware that the reverse is also true? Laughing aloud, a sense of humor and happiness are great ways to decrease stress hormone, reduce artery inflammation and increase HDL levels. Alongside reducing stress and tension it is also recommended to increase your laughter and happiness levels. According to the American Heart Association (AHA), the positive effects of laughter last 24 hours and there are several ways in which laughter can pave way to a healthier heart.
Laughing out loudly increases blood flow Laughter increases blood flow by dilating inner lining of blood vessels known as the endothelium. When a person laughs, the act induces the release of beta-endorphins in the hypothalamus which in turn leads to the release of nitric oxide. Nitric oxide befriends the heart by dilating blood vessels, reducing inflammation and preventing formation of cholesterol plaque. Researchers in fact compare the changes in the endothelium caused due to laughter to be similar to the benefits of aerobic exercise or the use of cholesterol-lowering drugs such as statins. The only difference is that laughter is a reflex action that has an immediate effect unlike exercise or drugs. Your ‘HaHa’ & ‘HoHo’ Decrease Stress Hormones Laughing out aloud can indeed decrease stress hormones such as cortisol and epinephrine which are explained clearly in the website www.firsteatright.com. This advantage remains as a great value addition as otherwise stress causes blood vessels to constrict. Laughing Enhances Immune System Functioning Our immune system plays a pivotal role in safeguarding our body against diseases and disorders. This puts us in a critical position of keeping our immune system in the right form for performing their function properly. Laughing out increases the number of antibody-producing cells which increases the strength of the immune system. Besides these, laughter reduces the negative response to stress and causes blood vessels in the body (this includes the heart too) to increase blood flow. These are some of the many benefits of laughter explored by researchers. There is also certain study material available that point out the fact that laughing out aloud can reduce the risk of heart attack. When such are the crucial benefit of laughter, it’s better that we take efforts to laugh. For instance, we can try to look at the lighter/brighter side of things, watch something comical on TV or go to a comedy movie or try spending more time with loved ones who can make you laugh and be happy. Ultimately, we need to increase the happy hormones in our body, decrease the stress hormones and achieve the right balance of antibodies to safeguard our immune system. ‘Too much of anything is good for nothing’ and the proverb holds good in terms of exercising too! It’s a rarity when we find someone who’s against exercising and practically, it’s impossible to get hold of such a person. Until today we haven’t discovered a miracle drug for weight loss (there are claims everywhere on the net about such drugs, but their value is close to zero when compared to its side effects) and the closest one we can recommend till date is exercise!
Time It! Depression is growing to be a major health problems and humanity is faced with yet another task of improving mental health through different approaches. Exercise has been linked to lower mental health risks irrespective of the individual’s age, race, gender or education. The type, duration and frequency are gamechangers that finally link certain people with certain exercise forms best-suited for improving mental health. The general recommendation by the World Health Organization (WHO) for adults between 18 and 64 years of age is to do at least 150 minutes of moderate-intensity activity through the week or at least 75 minutes of vigorous-intensity activity per week. There have been various studies supporting the fact that exercise improves mental health and prevents people from going into depression. Meanwhile certain study results show that inactivity could promote poor mental health and activeness could promote resilience. A bit curious about this, a group of researchers wanted to find out if there was an ideal amount of activity that garnered maximum benefit for a person. Apart from exercise there are multiple other things that help us improve mental health. Its upon us to choose rightly and save ourselves from ruining our minds. For practical ideas on effective mental health solutions please visit the website www.firsteatright.com. The researchers included data from 1.2 million adults about their physical health, mental health and health behavior. It also questioned the individuals if they were suffering from depression but ignored all other mental health disorders. Factors such as age, sex, marital status, income, education, BMI, physical health and depression risks were adjusted. Results showed that on an average:
Exercise but stick to your timings, eat but stick to your portions and sleep but stick to your sleeping hours. Eat right, play smart and be active. |
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Dr. Nafeesa Imteyaz of First Eat Right clinic, is the Best Dietitian Nutritionist in Bangalore. Best Dietitian Nutritionist in Pune. Best Dietitian Nutritionist in Hyderabad. Best Dietitian Nutritionist in Chennai. Best Dietitian Nutritionist in Mumbai. Best Dietitian Nutritionist in Delhi. Best Dietitian Nutritionist in Kolkata.