Diet Plan 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

Fruit is great for weight loss because it is low calorie, high fibre, and water content. Fruit is nature's quick snack and is a great source of vitamins and other elements that help maintain a healthy diet. Fruit has vitamins and minerals that the body needs in abundance. According to Dr. Archana Batra, a dietician and a certified diabetes educator, "Many people consume fruit wrongly, which might cause more harm than benefit if not corrected." She also shares a list of mistakes one makes when eating fruit. Combining fruit with anything else- Fruit breaks down faster than any other food. When combined with other foods, it can cause the formation of toxins in the body known as ama. This is due to the fact that food pairing can slow down digestion. Fruit must stay in the stomach for as long as the heaviest food takes to digest, making nutrient absorption difficult. It begins to ferment in the digestive juices, which is usually toxic and may raise the possibility of illness and other health conditions. It is therefore preferable to consume it separately. Fruit at nighttime- It is best to avoid anything 2-3 hours before going to bed because it interferes with the digestive system. This holds true for fruit as well. Fruit consumption right before bed has a high chance of disrupting sleep because it releases a lot of sugar, which spikes energy levels when the body should be resting. At night, our ability to absorb and assimilate nutrients is significantly reduced. In addition, eating fruits late at night may cause acidity symptoms. Fruit should be consumed as an evening snack and no later than that. Drink water immediately- Not only children but also adults, are frequently observed drinking water immediately after eating fruit. Drinking water after eating fruit can cause the pH level of the digestive system to become unbalanced, especially consuming fruit with a high water content like watermelon, muskmelon, cucumber, orange, and strawberry. This is because fruit with a lot of water in it can change the pH balance by reducing the acidity of your stomach. Experts warn that doing so can result in serious illnesses such as diarrhoea or cholera. You are not eating the skin- When it comes to vitamins and antioxidants, the peel is frequently the best part. Apple peels, for example, are high in fibre, vitamin C, and A. Eating the skin may even be the key to lowering your risk of obesity and cancer, according to research. (N. Lothungbeni Humtsoe)

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?