Balanced Diet While Travelling

Pregnancy is a life-changing experience for women, as they prepare to bring a new life into the world. It is a time of great joy and anticipation, but it can also be a time of stress and anxiety. Mental health issues are common during pregnancy, and it is essential to take care of your mental health to ensure a healthy pregnancy and a healthy baby. Mental health issues during pregnancy can take many forms, including depression, anxiety, and stress. These issues can be caused by a variety of factors, including hormonal changes, relationship problems, financial stress, and physical discomfort. Whatever the cause, it is important to address mental health issues during pregnancy to ensure the best possible outcome for both the mother and the baby. According to Shivangi Sagar, Counselling Psychologist and Co-Founder of HopeQure, a platform for counselling and therapy consultations, mood swings are normal during pregnancy but if you feel nervous or down all the time, it could be a sign of something deeper. She says, "Stress over being pregnant, changes in your body during the pregnancy, and everyday worries can take a toll. Depression and anxiety are the two most common and prevalent disorders faced during pregnancy. The prevalence ranges from 8 to 30 per cent all over the world." "Antenatal depression i.e., depression before the birth of the child is a strong predictor of postnatal depression. Depression is sadness or feeling down or irritable for weeks or months at a time. Someone may have depression before getting pregnant. But it also can start during pregnancy for a number of reasons -- for example, if a woman isn't happy about being pregnant or is dealing with a lot of stress at work or stress at home. Whereas, anxiety is a feeling of worry or fear over things that might happen. If you worry a lot anyway, many things can stress you out during pregnancy. You might worry that you won't be a good parent or that you can't afford to raise a baby," says Shivangi. "Perinatal and antenatal mental issues have been associated with many poor outcomes, including maternal, child, and family unit challenges. Infants and young children of depressed mothers are more likely to have a difficult temperament, as well as cognitive and emotional delays. Among mothers who have a history of depression and decide to stop taking their antidepressants during the perinatal period, the majority suffer from relapsing symptoms. If depression continues postpartum, there is an increased risk of poor mother-infant attachment, delayed cognitive and linguistic skills in the infant, impaired emotional development, and risk for behavioural problems in later life." While there is a probability of adverse mental health concerns in mothers during pregnancy, it is of chief importance that these symptoms can be managed. Here are seven ways Counselling Psychologist Shivangi suggests you protect your mental health while pregnant: Seek Prenatal Care: Regular prenatal care is critical to identify mental health issues early on and providing support and resources to address them. Prenatal care can also ensure that both the mother and the baby are healthy throughout the pregnancy. Prenatal yoga is a powerful tool for managing depression. It can assist in elevating the mood during pregnancy and provide strength to the body, especially the pelvic floor, hip, and abdominal core muscles. It gives the mother a healthier pregnancy and research has confirmed that a healthy mother is more likely to have or give birth to a healthy baby. Increase Awareness: It is important to take notice that you are facing mental health issues. It can be helpful to talk to a professional and help you deal with your specific issues. Practice Positive Self-Talk: Sometimes writing a few positive affirmations and reading them aloud can help in uplifting the mind. It is significant that pregnant women should focus their attention on positive things. Communicate Openly: Talking about what is causing you stress with your partner, family, friends or a professional can help you understand your stressors and how you can manage them. It will also help your loved ones support you during this period. Having a strong support system during pregnancy can provide valuable emotional support and connection. Joining a support group for pregnant women can also provide a valuable source of support. Prioritise Self-Care: Taking care of oneself during pregnancy is essential to reduce stress and promote positive mental health. This can include getting enough rest, eating a healthy diet, and engaging in regular physical activity. Taking time for oneself to relax and engage in activities can also help reduce stress. Breathing Exercises: You can try breathing exercises and help you calm yourself in times of stress and anxiety. You can also try mindfulness and meditation techniques to regulate your emotions. Seek Professional Help: If you are experiencing severe or persistent mental health issues during pregnancy, it's essential to seek professional help. This can include therapy, medication, or a combination of both. Healthcare providers can help identify the best treatment options for individual needs. (N. Lothungbeni Humtsoe) Read More►Benefits of a Hot Shower?

Sydney: Ladies follow a Mediterranean diet to improve your heart health and reduce your risks of cardiovascular disease and death by nearly 25 percent, suggests a study. The Mediterranean diet is rich in whole grains, vegetables, fruit, legumes, nuts, and extra virgin olive oil; moderate in fish/shellfish; low to moderate in wine; and low in red/processed meats, dairy products, animal fat, and processed foods. Cardiovascular disease accounts for more than a third of all deaths in women around the world. While a healthy diet, including a Mediterranean diet, has been a key plank of prevention, most relevant clinical trials have included relatively few women or haven't reported the results by sex, the researchers said. The new study, published in the journal Heart, is the first to focus on the association between a Mediterranean diet and incident CVD and death, specific to women. "We found that a Mediterranean diet was beneficial in women, with a 24 percent lower risk of CVD and a 23 percent lower risk of total mortality," said researchers including from the University of Sydney. The risk of coronary heart disease was 25 percent lower, while that of stroke was also lower, although not statistically significant, in those who most closely followed this diet compared with those who did so the least. The Mediterranean diet's antioxidant and gut microbiome effects on inflammation and cardiovascular risk factors are among the possible explanations for the observed associations, the researchers said. In addition, the diet's various components, such as polyphenols, nitrates, omega-3 fatty acids, increased fiber intake, and reduced glycaemic load, may all separately contribute to a better cardiovascular risk profile. "However, mechanisms explaining the sex-specific effect of the Mediterranean diet on (cardiovascular disease) and death remain unclear," they note, adding that the findings reinforce the need for more sex-specific research in cardiology. "Female-specific cardiovascular risk factors, including premature menopause, pre-eclampsia, and gestational diabetes, or female predominant risk factors, such as systemic lupus, can all independently increase (cardiovascular disease) risk," the researchers said. For the data analysis, the researchers included 16 published studies involving more than 700,000 women aged 18 and above. The researchers also acknowledged various limitations to their findings, including that all the studies analyzed were observational and relied on self-reported food frequency questionnaires. Read More►Simple Urine Test Can Reveal Early-Stage Alzheimer's Disease

In 2016, according to the WHO, India reported 63 per cent of total deaths due to non-communicable diseases, and 27 per cent were attributed to cardiovascular disease (CVD). Of those, heart attack and stroke are two of the most common causes of death in our country. Now those are pretty scary numbers, and they are only growing by the year. Blame it on our family's medical history or the fast-paced lifestyle that's leading to complaints of high cholesterol, but you and I, too, are at the risk of developing heart disease. Fortunately, several factors help us lower our risk of CVD and take the high road to a healthy heart. In anticipation of World Heart Day, let's deep dive into how you can lower the risks with Ryan Fernando, Celebrity Nutritionist and Founder of QUA Nutrition -- Signature Nutrition Clinic Q. How do walnuts help your heart health? Ans. According to research, an important move is to consume a handful of California walnuts as part of a healthy, nutritious diet and couple it with physical activity. This may help lower your risk of heart disease and hence, deserves a spot on your plate. The polyunsaturated fats, aka good fats, and ALA (alpha-linolenic acid) in these wonder nuts may improve cholesterol levels and lower blood pressure, which are two major contributors to heart disease risk. 1,2. In addition, these nutrient powerhouses are known to help reduce inflammation and improve blood vessel function. 3. A recent scientific review published in Advances of Nutrition also suggests that food sources high in plant-based omega-3 ALA, such as walnuts, should be part of a heart-healthy eating pattern. 4. Not convinced yet? The American Heart Association (AHA) has found that including four or more servings of nuts, including walnuts every week and other foods, may help lower one's risk of heart disease. And that's not it, AHA has also certified walnuts as a heart-healthy food through its 'Heart Check Mark' programme. Q. What is the ideal portion of walnuts one should consume? Ans. A handful of walnuts, which is nearly 28 g, is advisable for daily consumption. This amount contains 2.5g of essential plant-based omega-3, 4g protein, and 2g fibre, all essential for overall wellness. Q. What is the best time of the day to eat walnuts? Ans. While walnuts can be eaten throughout the year, at any time of the day, I believe the best time to eat them is in the evenings. These contain PICO melatonin, which goes into your brain and increases serotonin levels, eventually promoting sleep. Q. Five simple ways to include walnuts in your daily diet Ans. Make snack time healthy with a handful of plain California walnuts, or you can amp up the flavour by sprinkling your favourite spice mix over them Mix coarsely grounded walnuts with a portion of hung curd and turn it into a delicious creamy dip You can also grind walnuts and add them to your curries, which are a good source of plant-based omega-3 Poha, upma, or kachumbar, walnuts add a perfect crunch for any time snacks Walnuts are the perfect accompaniment for a low-calorie diet, and another great idea to consume is by blending them into your morning smoothie We all deserve to choose what's best for us. And for making such decisions, you need the right information. Now that you've read about the health benefits of walnuts, it's time to go nuts about these nuts! (N. Lothungbeni Humtsoe )  Read More► Fasting With Diabetes?

During the monsoon, there is an increased chance of getting a cold or other gastrointestinal infections, particularly for pregnant women. You should take steps to ensure that your food is taken care of in addition to the standard precautions like frequently washing your hands and avoiding contact with ill people. The following advice can help you stay healthy throughout the monsoon season. Home Cooked Food As the weather cools down and the rains begin, our appetites change and we start craving comfort food. However, for pregnant women, it's important to be careful about what they eat during this time. While there are many tempting options available, home-cooked food is always the best choice for a pregnant woman's diet during monsoon. Not only is it more nutritious, but it's also less likely to contain harmful bacteria that can cause food poisoning. Instead of reaching for deep fried snacks or fast food from outside, you can enjoy tasty and nutritious quick meals that are cooked at home. For example, roughly diced boiled potatoes that are seasoned with some salt and pepper work perfectly, these could even work great when mixed with some curds and sprinkled with just a little bit of sev for some crunch. Staying Hydrated Pregnant women must take care of hydration, this is especially true during the monsoon season as we do tend to consume less water due to the wet and humid climate. Dehydration, however, is a dangerous condition to have during pregnancy as it can can lead to complications such as urinary tract infections, preeclampsia, and preterm labour, and hence, must be avoided at all costs. While water is always the best choice for staying hydrated, pregnant women can also opt for homemade fruit juices, coconut water, and buttermilk. It is important to avoid sugary drinks, caffeine, and alcohol, as these can actually worsen dehydration. Pregnant women should also consume fibre-rich food, which will help to regulate digestion and prevent constipation, which is a common problem during pregnancy. By following these simple tips, pregnant women can stay healthy and comfortable throughout the monsoon season. Eating Fresh Food During pregnancy, pregnant women frequently experience cravings for specific meals, but it's crucial to make sure that these cravings are healthful. Prepackaged sugary or fried foods may appeal to some women's cravings, but they also raise the risk of gestational diabetes, excessive weight gain, thyroid problems, and other metabolic diseases. Instead, women should concentrate on eating nutrient-dense fresh fruits and vegetables, which are crucial for preserving pregnancy wellness. They also aid in blood sugar regulation, which helps lessen cravings for sweet meals. During the monsoon season, there is an abundance of fresh fruits and vegetables that are easily available. Oranges, berries, spinach, sweet limes, cabbage, grapefruits and many more such fruits and veggies are rich in nutrients, vitamins and minerals. Pregnant women should take advantage of this by including them in their diet. This will not only help them to stay healthy, but it will also ensure that their baby gets the nutrients it needs. As a precaution, pregnant women are advised to avoid consuming raw foods during the monsoon season. Generally, raw foods can contain bacteria and microorganisms that cause food poisoning. Therefore, pregnant women should eat cooked food instead of raw food during the monsoon season. While monsoons are refreshing, it is advisable to take safety measures to avoid contracting any food-borne infections or other health dangers. The health of the mother and unborn child is extremely vulnerable during pregnancy, and it is crucial to ensure the ideal growth of the child. Expectant moms should take enough protein, calcium, iron, vitamins, folic acid, and iodine in their meals in addition to maintaining a healthy diet and nutrition. A healthy and safe pregnancy will be ensured by taking all of these additional safety measures throughout the monsoon season. (Rohit Shelatkar, VP at Vitabitotics, Fitness & Nutrition Expert) Read More► Simple Mistakes That Can Ruin Your Fat Loss Journey