Navratri is the festival where nine days of fasting can be observed by a devotee. Many pregnant ladies wish to fast for their religious or personal beliefs. Though it is said that women during pregnancy should be very careful when it comes to fasting because it is not only the mother who needs all the essential nutrients but also the need of the fetus for healthy growth and development.
However, fasting during pregnancy is not as hard as it allows the consumption of various healthy foods at appropriate intervals. But one thing should be remembered by all pregnant ladies that they should not go hungry for long intervals as a baby's nutrition depends on the mother. It is very important to take carbs during pregnancy while fasting. Carbohydrates play a vital role in our growth system. It is an important nutrient source that not only provides energy to muscles and the brain but using the right kind of carbs in the diet can effectively help to provide essential nutrients, build the desired body or accelerate fitness goals.
There are two types of carbs slow and fast carbs which depends on the Glycemic Index ( the rate at which carbs get digested as compared to glucose secretion).
Fast carbs have a high GI and release energy at a much higher pace and get used quickly which makes you feel hungry often and add to weight gain issues. Fast carbs include processed foods such as bread, sugars, starchy vegetables, fruit juices etc.
As compared to this, slow carbs have a low GI and release energy slowly into the body and help to maintain a "satisfied" feeling as your blood sugar levels are maintained.
There are many non-pregnant women who want to shed extra calories. Fasting will be the perfect time to start their fitness journey. To lose weight and stay healthy, the purpose should be to source the right kind of carbs, which release energy slowly and helps you in the long run. Hence, for that, focus on including slow carbs in your diet such as whole grains, seeds and nuts, beans and legumes, vegetables etc. It also tends to be high in fibre.
Should Carbs Be Taken During Fasting?
Although fasting is a very traditional and customary ritual and most people fast for spiritual purification, there is no denying that if you keep yourself nutritionally in check, it can be therapeutic for the body as it can act as a form of detox and keep you healthy as well. So, it is significant to choose the right food while you are on a fast diet to prevent yourself from being deficient in important nutrients as it can make you likely to develop health ailments like weakness, heart problems, skin issues, defective bone growth, etc.
Pregnant women with illnesses such as diabetes, anaemia, high blood pressure should avoid fasting as it could lead to various other complications.
Avoiding carbohydrates will be the last thing you need to do during fasting as it provides energy to the brain and muscles and make you energetic and more productive throughout the day. So, Make sure you are getting enough right kind of carbohydrates, proteins, minerals and vitamins from different sources and be vigilant about selecting healthy foods rather than munch on processed foods.
There are various food options that include slow carbs and few tips to make your fasting healthier:
Because you are fasting, you tend to eat lesser food than usual, and are hungry at odd times, eating slow carbs foods can help you keep fuller for longer as they take longer to digest and break down. Combine high carbohydrates like potatoes and sabudana (widely used in fasting) with other fibrous vegetables like spinach, cabbage, tomatoes, capsicum, bottle guard, etc. Also, try to bake, roast or grill vegetables instead of deep-frying them. Kuttu is a brilliant combination of carbohydrates (70-75 per cent) and protein (20-25 per cent). It is also rich in proteins, B-complex vitamins and minerals like phosphorus, magnesium, iron, zinc, copper and manganese. Use it to make chapatti instead of gorging on puris.
Samak rice is extremely easy to digest and provides energy, contains a high amount of fibre, B-complex vitamins and important minerals like iron and magnesium.
Try and adopt healthy snacking and don't binge on puris, sabudana vada, potato chips, and other delicacies as they are loaded with sugar, salt and fat content, Instead, opt for roasted makhana as they loaded with antioxidants or a mixture of nuts (almonds/raisins/walnut)/ baked chips, roasted peanuts, etc.)
Eat plenty of seasonal fruits and vegetables.
Eat small meals and do not starve yourself. This will help maintain blood glucose levels and prevent you from feeling low.
Keep yourself hydrated. Drink lots of water and fluids like coconut water, lemon water, and buttermilk without adding sugar. These beverages will keep you satisfied for a long time.
While you can gorge on the above-mentioned food items, also try out these healthy recipes this Navratri season:
Sweet potato chaat
1 bowl (250 gms)
Calories-304.5 Cal Carbs-62.09 gms
2-3 Sweet Potatoes (Boiled)
A handful of almonds, peanuts and walnuts
1 tsp Cumin powder and Black pepper
1 tsp chia seeds and roasted flax seeds
Rock salt for taste
1 lemon (for juice)
Boil sweet potatoes and peel them and cut them into small pieces
Now mix the nuts with sweet potatoes
Now add salt, cumin powder and black pepper to it and mix it properly, add lemon juice also
Sprinkle chia seeds and flax seeds
The chaat is now ready to eat
2 pieces (45 gms)
1 cup Kuttu ka Atta / Buckwheat Flour
1/2 cup Sour Curd
1 /4 tsp Ginger paste
Salt to taste
1 tbsp Fresh Coriander (Grated)
1 tsp Green Chilli (Chopped)
Clean and wash the buckwheat in enough water only once. Then drain the excess water using a strainer
Mix the buckwheat, sour curd and half a cup of water in a bowl. Cover it and soak it for at least 4 to 5 hours.
Now add green chilli, ginger paste and salt to the batter and mix very well
Pour the batter into a greased thali and spread evenly by rotating the thali clockwise. Also, Sprinkle freshly chopped coriander
Steam in a steamer for 10-12 min. Or till the Dhoklas are cooked
Cool slightly, cut into pieces and serve immediately with green chutney.
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London- A team of researchers has discovered that the more severely a mother is infected with Covid-19, the more likely she is to experience preterm birth.
The researchers reported that the rate of preterm birth in nearly 1,000 pregnant women, who tested positive for SARS-CoV-2, the virus that causes Covid-19, was a function of the severity of infection.
"The more severe the SARS-CoV-2 infection, the greater the risk of preterm birth," said researcher Roberto Romero from the Wayne State University School of Medicine in the US.
"There was a dose-dependent relationship between the severity of SARS-CoV-2 infection and the risk of prematurity," Romero added.
For the study published in the American Journal of Obstetrics and Gynecology, the team included data from 14 National Health Service (NHS) maternity hospitals in the UK to assess the effects of SARS-CoV-2 infection in pregnancy.
The excess rate of premature birth, they report, is largely due to medically-induced preterm birth brought about by concerns for health of the mother, such as preeclampsia.
Preterm birth, the leading cause of perinatal morbidity and mortality worldwide, is defined as one that occurs before 37 weeks of gestation.
Two-thirds of preterm births are due to the spontaneous onset of preterm labour. The remaining third is due to medical conditions that affect either the mother or the unborn baby that necessitate delivery.
The more severe the Covid-19 infection, the greater the risk of preeclampsia, a sudden increase in blood pressure after the 20th week of pregnancy.
The condition is responsible for 76,000 maternal deaths and more than 5,00,000 infant deaths every year.
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चार शहरों में 18-50 वर्ष के आयु वर्ग में किए गए एक विशेष अध्ययन से पता चला है कि 44 प्रतिशत शहरी लोगों ने कोविड के समय में नाश्ता नहीं किया है। यह अध्ययन मार्च 2020 और फरवरी 2021 के बीच लंदन स्थित बाजार अनुसंधान प्रमुख यूरोमॉनिटर इंटरनेशनल और पेप्सिको इंडिया द्वारा अपने ब्रांड क्वेकर के माध्यम से किया गया था।
एक आधिकारिक विज्ञप्ति के अनुसार, अध्ययन में इस बात पर प्रकाश डाला गया कि 44 प्रतिशत शहरी लोगों ने घर के कामों में वृद्धि और दिन की शुरूआत में देरी के कारण नाश्ता करना छोड़ दिया था और भोजन करने में भी देरी की।
इसके अलावा, 64 प्रतिशत शहरी मिलेनियल्स उत्तरदाताओं को एक स्वस्थ प्रतिरक्षा प्रणाली की ओर प्रेरित किया गया था।
अध्ययन में आगे बताया गया है कि जई सहित फलों, सब्जियों और साबुत अनाज की बढ़ती खपत महामारी के दौरान प्रमुख प्रवृत्ति के रूप में उभरी।
दिल्ली, मुंबई, बैंगलोर और कोलकाता में शहरी मिलेनियल्स पर ध्यान केंद्रित करते हुए, कोविड-19 के बाद शहरी भारतीय उपभोक्ताओं की बदलती जीवनशैली और आहार संबंधी आदतों को लेकर अध्ययन में 18-50 वर्ष के आयु वर्ग के 1,000 उत्तरदाताओं को शामिल किया गया था।
अध्ययन में उपभोक्ता व्यवहार को समझने के लिए कोविड के बाद लोगों की बदलती जीवन शैली और आहार पैटर्न का विश्लेषण किया गया।
इसने एक बदलते पैटर्न को, विशेष रूप से शहरी मिलेनियल्स के बीच एक स्वस्थ प्रतिरक्षा प्रणाली और वजन बनाए रखने के लिए आहार संबंधी आदतों के प्रति ट्रैक किया।
अध्ययन ने यह भी मैप किया कि क्या भविष्य में बदले हुए व्यवहार बने रहेंगे और इस तथ्य को रेखांकित किया कि वजन पर नजर रखने वालों को समय पर भोजन करने और पोषक तत्वों से भरपूर नाश्ते के महत्व को समझना चाहिए।
इसके अलावा, यह पाया गया कि 71 प्रतिशत शहरी मिलेनियल्स ने वजन बनाए रखने के लिए कीटो, आंतरायिक उपवास और साप्ताहिक डिटॉक्स योजना सहित सनक आहार की लोकप्रियता की ओर झुकाव किया।
यूरोमॉनिटर इंटरनेशनल की सलाहकार विधि शर्मा ने कहा कि मिलेनियल्स नाश्ते के महत्व को स्वीकार करते हैं और मानते हैं कि इसमें पौष्टिक पोषण होना चाहिए, वे अक्सर अपने काम के शेड्यूल के कारण नाश्ता छोड़ देते हैं या सुबह जल्दी नाश्ता कर लेते हैं।
अध्ययन के निष्कर्षों के बारे में बात करते हुए, सोनम विज, एसोसिएट डायरेक्टर और कैटेगरी लीड, क्वेकर पोर्टफोलियो, पेप्सिको इंडिया ने कहा कि शहरी मिलेनियल्स अब तेजी से अपने शारीरिक और मानसिक स्वास्थ्य में सुधार पर ध्यान केंद्रित कर रहे हैं जो एक सक्रिय जीवन शैली का गठन करता है। (एजेंसी)
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New York - Women who contract Covid-19 during pregnancy are at significantly higher risk of developing pre-eclampsia, the leading cause of maternal and infant death worldwide, according to a new study.
Pre-eclampsia is a sudden increase in blood pressure after the 20th week of pregnancy.
The study, published in the American Journal of Obstetrics and Gynecology, showed that women with SARS-CoV-2 infection during pregnancy had 62 per cent higher odds of developing preeclampsia than those without the infection during pregnancy.
"This association was remarkably consistent across all predefined subgroups. Moreover, SARS-CoV-2 infection during pregnancy was associated with a significant increase in the odds of pre-eclampsia with severe features, eclampsia and HELLP syndrome," said Roberto Romero, Professor of Molecular Obstetrics and Genetics at the Wayne State University School of Medicine.
HELLP syndrome is a form of severe pre-eclampsia that includes hemolysis (the rupturing of red blood cells), elevated liver enzymes and a low platelet count.
The team published their findings after reviewing 28 previous studies that included 790,954 pregnant women, including 15,524 diagnosed with Covid-19 infection.
"Both asymptomatic and symptomatic infection significantly increased the risk of pre-eclampsia," Romero said.
"Nevertheless, the odds of developing pre-eclampsia were higher among patients with symptomatic illness than among those with asymptomatic illness."
Pre-eclampsia warning signs, in addition to elevated blood pressure, can include headaches, swelling in the face and hands, blurred vision, chest pain and shortness of breath.
The condition is responsible for 76,000 maternal deaths and more than 500,000 infant deaths every year, according to estimates from the Pre-eclampsia Foundation.
The babies of pre-eclamptic mothers are affected by the condition and may develop intrauterine growth restriction or die in utero.
The researchers said health care professionals should be aware of the association and closely monitor pregnant women who are infected for early detection of pre-eclampsia.
A separate study, published in the American Journal of Obstetrics and Gynecology-Maternal-Fetal Medicine, showed that women who receive the mRNA Covid-19 vaccine during pregnancy pass high levels of antibodies to their babies.
The study of 36 newborns whose mothers received either the Pfizer-BioNTech or Moderna Covid-19 vaccine during pregnancy showed that 100 per cent of the infants had protective antibodies at birth.
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A very common tip to improve heart health is to exercise regularly. But what form of exercise is best for the heart and how much exercise is too much? There have been several myths about the impact of exercise on the heart, while some sound reasonable, there are many that are inaccurate. One such myth is that one should avoid exercising after a heart attack.
Avoiding exercise for the first few weeks after a heart attack may be advised. However, studies show that supervised exercise helps in improving the outcome for all patients. It is important to note that after a heart attack, one should begin a regular activity program to reduce the chance of additional heart problems. Most patients are provided with a prescription for cardiac rehabilitation which entails an exercise program, diet instruction, educational classes on lifestyle changes and emotional support through a peer support group.
While everyone recovers at a different pace, here are a few guidelines that one may follow to get started:
Consult your doctor before starting exercise. Based on your heart disease, condition, heart function (ejection fraction), rhythm etc. Your doctor will give you an exercise prescription.
It is best to start slow. Once, you get used to walking regularly, you can increase your pace gradually over time. If shortness of breath is felt, it is best to slow down the walking pace.
Exercise should always be done in 3 phases warm-up, peak exercise and cool down, please.
What helps is walking at a moderate pace for the first 10 minutes the first time and each day tries to a few minutes more. At the end of the month aim to walk for 30 minutes on most days of the week.
It is important to keep in mind that one should cool down after finishing the exercise by gradually walking at a slower pace for the last 3 minutes.
If the patient walks outside the house, as a precaution they should walk with someone or in short distances close to home so they do not get too far away.
One should drink a glass of water to prevent dehydration before you start walking.
Choose an exercise or an activity that you enjoy doing. For example, walking, cycling, aerobics, etc.
Doctors' advice should be taken before lifting heavyweights.
Exercise should be done regularly to ensure benefits. 6 days a week of exercise is advisable.
Exercising at the same time daily is important to establish a habit. It also minimizes any variable that may impact the exercise.
If any symptoms such as shortness of breath, chest discomfort, palpitation occur and does not go away, one should stop the exercise and notify the doctor.
There are several changes that take place after a heart attack like energy levels and medications. This affects exercise tolerance. Therefore it is important to keep the exercise expectation day to day as one goes through the healing process.
If a patient does not go through cardiac rehabilitation, they should begin with gentle exercise after a heart attack. The amount of exercise that is advised to each patient will depend on how active the patient was before the cardiac event and how severe the event was. Overall, one must keep in mind that they should start exercising as soon as they can after a heart attack to get the energy and strength back.
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As Covid wreaked havoc throughout the world, working professionals and students moved to remote work and learning which resulted in increased dependence on various screens, leading to several eye problems. Proper nutrition for the eye is, thus, imperative, said health experts on Tuesday.
The most common eye problems reported by children and working people during the pandemic include eye fatigue, dry and irritated eyes, fuzzy vision, and nearsightedness. This is further exacerbated by low physical activity, irregular eating habits, frequent snacking, and poor food quality during the pandemic.
"Every day, we encounter twenty to thirty patients who come to us complaining of eye discomfort. However, correct nutrition can offer the necessary support for ocular function, protect the eye from damaging light, and prevent age-related degenerative illnesses," Dr Vineet Sehgal, Senior Consultant at Sharp Sight Eye Hospitals, said.
Further, Covid-19, which is majorly a respiratory disease and is known to affect lungs, also causes modest to severe eye problems.
Some patients may develop conjunctivitis, irritated eyes, light sensitivity, and eye discomfort, which may last longer than two weeks.
"People who have a severe Covid-19 infection are at a high risk of having ocular abnormalities like vascular occlusion," Sehgal said.
Long-term use of steroids also increases the risk of mucormycosis -- a severe consequence occurring in Covid patients, particularly those who are diabetic or immune-compromised. Infection of the nose and sinuses that spread to the orbit can cause vision loss or even death, if not treated promptly.
Long Covid also affects the eyes with people reporting the most frequent symptom -- conjunctivitis.
"Conjunctivitis can be treated with medicine, but, in certain cases, the retina and retinal vessels are damaged, resulting in long-term visual loss. This blockage of retinal veins not only causes substantial vision loss, but also takes a long time to heal," Sehgal said.
Including a diet rich in seasonal fruits and vegetables which give vitamins, minerals and antioxidants can improve eye health.
"Consuming minerals, such as lutein and zeaxanthin, as well as vitamins C, E, and zinc, have been associated with a decreased risk of serious eye diseases, such as age-related macular degeneration," Nabanita Saha, Chief Clinical Dietician, Manipal Hospitals, Bengaluru, said.
"The nutritional needs for eye health are complicated, but some nutrients, such as green leafy vegetables, fruits, and nuts are very crucial. Physical exercise, in conjunction with a healthy diet, has been found to help prevent eye diseases," she added.
In addition, if any patient, recovering from Covid, experiences symptoms like stuffiness in the nose, swelling around the eyes or nose, blurry vision, double vision, or pain around eyes/nose, they should immediately see an eye doctor, experts suggested.