Foods Mother Should Avoid When Breastfeeding

बर्नआउट (काम की थकान) लोगों के बीच बेहद आम हो गया है और दिनोंदिन यह एक बड़ी चुनौती बनकर उभर रहा है। इसलिए तनाव को प्रतिबंधित करना आवश्यक है। योग और आयुर्वेद लाइफस्टाइल विशेषज्ञ और योगनामा की संस्थापक नमिता पिपरैया इस चुनौती से निपटने और अच्छे स्वास्थ्य के लिए कुछ टिप्स बता रही हैं जो इस तरह से है: योग निद्रा का अभ्यास करें यदि आपको चिड़चिड़ापन, अपने काम में अरुचि, प्रेरणा की कमी और सुस्ती जैसे बर्नआउट के शुरूआती लक्षण दिखाई देने लगते हैं, तो आपको थोड़ा योग निद्रा के लिए समय निकालना शुरू कर देना चाहिए। योग निद्रा अपनी दिनचर्या में शामिल करने के लिए एक उत्कृष्ट अभ्यास है। आप इसे दिन में या सोने से पहले 10 मिनट या 40 मिनट के लिए अभ्यास कर सकते हैं। यह सब इस बात पर निर्भर करता है कि आपके लिए क्या काम करता है।  निर्देशित विजुअलाइजेशन का अन्वेषण करें हमारे शरीर और दिमाग को प्रभावित करने के सबसे शक्तिशाली तरीकों में से एक है विजुअलाइजेशन। यह हमारे लक्ष्यों को प्राप्त करने के लिए मस्तिष्क की स्थिति में मदद करता है और हमारी ऊर्जा को हमारी दृष्टि की ओर फिर से केंद्रित करता है। आप आराम से निर्देशित ध्यान के साथ अपने तंत्रिका तंत्र को रीसेट करने के लिए विजुअलाइजेशन और इमेजरी का भी उपयोग कर सकते हैं। एक लोकप्रिय एक उद्यान दृश्य है। भले ही आप इन्हें केवल अपने दिमाग में देख रहे हों, फिर भी इसका प्रभाव आपके शरीर पर बहुत शक्तिशाली होता है। ध्यान से ब्रेक लें माइंडफुलनेस आत्म-देखभाल का एक सुलभ और अत्यधिक प्रभावी रूप है। आप अपनी अतिभारित इंद्रियों को सभी विकर्षणों से अलग करना सीखते हैं और विशुद्ध रूप से अपने आप पर, अपने शरीर पर, अपनी सांसों पर और उन संवेदनाओं पर ध्यान केंद्रित करते हैं जो आप महसूस करते हैं। यह आपको अपने मस्तिष्क को लगातार करने वाले मोड से जस्ट बीइंग मोड में स्थानांतरित करने में मदद करता है। यह आपको असीम शांति और शांति की स्थिति में टैप करने में सक्षम बनाता है जो हमेशा आपकी पहुंच के भीतर होती है। आप अपने डेस्क पर बैठकर और अपनी सांसों पर ध्यान केंद्रित करते हुए माइंडफुलनेस ब्रेक ले सकते हैं। अंत में, दूसरों की मदद लें आपको अपनी सारी लड़ाई अकेले नहीं लड़नी है। खासकर जब काम की बात आती है, तो आपको जरूरत पड़ने पर मदद जरूर लेनी चाहिए। चाहे सहकर्मियों से, मानव संसाधन से, या पर्यवेक्षकों से। यह मुश्किल हो सकता है, लेकिन यह फायदेमंद भी हो सकता है। याद रखें, आपका मानसिक स्वास्थ्य एक प्राथमिकता है, इसलिए इसे पीड़ित न होने दें। यह भी पढ़े► नींद कम आना फेफड़े की बीमारी में धूम्रपान से ज्यादा हानिकारक : शोध

Humans are becoming more aware of what they consume and how it affects them as the world becomes more health conscious. The food we eat have a direct impact on our mental and physical health. Some bite-sized foods provide concentrated doses of vitamins and minerals, while others aid in digestion and absorption. Every food contains some inherent goodness, but some deliver it in large quantities. They contain so many nutrients that they almost act as a supplement. But, of course, far superior. Many of these superfoods are often so underappreciated that their benefits are not widely known. It's time to make a change. Check out these underrated items: Fortified Salt Stopping your salt intake abruptly in ones diet unless indicated by their doctor is a bad idea. Instead one can switch to salt that is fortified with right compounds like the much needed zinc makes more sense. This can help contribute to overall immunity in our body. Zinc also helps with faster healing of wounds and fighting respiratory infections. Pumpkin Seeds Pumpkin seeds have a delicious nutty flavour and are packed with carotenoids, which help skyrocket your immunity and keep your eyes super healthy. Plus these underrated seeds help enhance our memory, critical thinking, and general cognition. Fox Nuts These are a good source of protein and fibre, they are moderately high in calories (50 grams will give you 175 calories) but since they are a low GI (glycemic Index) food, they get digested slowly in the body. These are gluten-free, and so great for those who are gluten intolerant and also pack in a lot of anti-aging antioxidants. Peanuts There is no doubt that peanuts are a cheap source of good quality protein. Thirty grams give you about 160 calories and seven grams of protein, comparable to almonds which deliver same amount of calories and six grams of protein. And peanuts actually offer the best bang for the buck. By the way peanuts are rich in resveratrol too helps in reducing risk of cancer and delays aging too. Singhara First benefit of singhara (water chestnuts) is that they are fat, cholesterol, and gluten free, and have very low sodium and calories and decent amount of fibre too. Plus they are an excellent source of potassium, a mineral that helps bust water retention and lower blood pressure by balancing sodium. They also deliver bone strengthening calcium and other minerals like iodine and manganese (which help in maintaining proper functioning of the thyroid gland) and copper, zinc, vitamin B and vitamin E, all of which are extremely essential for us to stay healthy. Sattu Sattu (roasted gram flour) provides instant energy, and is a brilliant source of vegetarian good quality protein (100 grams delivers close to 20 grams of protein). Has a lot of fibre (close to 22 grams), most of which is insoluble fibre, which is great for our gut and helps cleanse out the stomach and detox the body. It is a wonder food for those who are suffering from gas, acidity and constipation too. Amla Vitamin C is our best bet to boost the immunity and keep flu, cold and a myriad of other viruses at bay. And Amla (Indian berry) is the most concentrated plant source of Vitamin C. This makes it a potent antioxidant food and a great immunity booster, besides helping improve absorption of iron and calcium from food. Amla also packs in a trace mineral chromium that has a therapeutic value for diabetics as it helps in boosting the secretion of insulin and thus keeps fasting blood sugar levels in check and is a liver detoxer too. (Kavita Devgan, Nutritionist, Tata Salt Immuno) Read More► Mediterranean Diet May Help Improve Symptoms of Depression in Young Men

We have always heard "Eat Breakfast like a King" but in today's rushed world everyone's meal timings are scattered, sleep is erratic and they want to look a certain way, cutting calories is affecting their breakfast intake every day! Breakfast is an important meal because you are literally breaking your fast (8-10 hours minimum) and to get started with the day, your body needs the right fuel. Eating a balanced breakfast is important as it kick-starts your metabolism, your blood glucose metabolism is much better throughout the day, and it boosts your energy levels and also helps you make better meal choices throughout the day. Breakfast is also given a lot of importance in Ayurveda as that is the time our body's 'pitta' (fire or metabolism) is at its peak. Sahiba Bhardwaj, a Nutritionist & Nutrition Educator helps us look at some common breakfast mistakes that could hamper our metabolism. Skipping Breakfast Eating late at night or trying a new diet, cutting calories or maybe you simply don't have the time to eat breakfast. This is the biggest mistake you can make as it will not only dampen your metabolism but also increase your chances of developing health problems like high blood cholesterol, heart disease, and type 2 diabetes. But a balanced breakfast can lower those risks and fuel you for the rest of the day. Bite-Sized Breakfast Eating just a fruit or a small bite-sized breakfast will leave you hungry and affect your mental focus. Not eating sufficient calories during the day may leave you munching on unhealthy energy-dense snacks later in the day and may lead to weight gain. However, eating a good filling breakfast fires up your metabolism and helps you burn calories throughout the day. Speedy Eating Sit and eat. We have always heard that but we tend to ignore it. Always in a rush, we tend to eat fast and take large bites of our food. This as per some studies increases the odds of obesity as it may lead to overeating. Also, as per Ayurveda, when you sit and eat your food, chewing it properly, it improves digestion and absorption of nutrients. So slow down, and savour each bite of your breakfast. Going low on Protein A protein-packed breakfast has more benefits than just feeding your muscles. Protein takes longer to break down in the body and hence keeps you full for longer. So make sure your Breakfast has good quality protein that is paired with complex carbohydrates and good fats. Eggs, smoked salmon, nut butter, yoghurt, and paneer are all good protein options. Stay clear of processed meat (sausages, salamis, seeks, bacon etc.) Saying No to Carbs Another grave mistake is leaving out carbohydrates completely. You don't have to say no to them, just choose wisely. Include Complex Carbs that are slow energy releasing and don't spike your blood glucose levels and give you energy through the day. Some good ones are steel-cut oats, upma, poha, sandwiches, cheelas with veggies are some options. Avoid loading up on Simple carbs (fruit juices, waffles, pancakes) on a daily basis as they can lead to a sudden dip in energy levels mid-morning Don't fear fats and include healthy fats in your breakfast in small portions with your proteins and carbs. Adding avocado or a tablespoon of nut butter to your toast, adding nuts & seeds to your cereal or smoothies, and cooking cheelas in desi ghee are good ways of adding healthy fats. Unsaturated fats and the Omega-3 fatty acids from nuts & flax seeds are good for the heart too. Read More► 5 Healthy Breakfast Products to Start on A Happy Note

London: An edible additive used in foods such as baked goods, ice cream and salad dressings has the potential to harm our gut microbiota, finds a study. Introduced into the modern diet nearly half a century ago, the food additive E415, also known as xanthan gum, is also widely used as a substitute for gluten in gluten-free foods. When it was first introduced, xanthan gum was thought to not affect us as it was not digested by the human body. However, the new study, published in the journal Nature Microbiology shows that the additive nevertheless affects the bacteria that live in our intestines. And these bacteria are important for our health and well-being. "So far xanthan gum is considered a keto-friendly product. This is because it is believed that xanthan is not digested by the body and therefore it doesn't count in the daily calorie or macronutrient intake," said researcher Sabina Leanti La Rosa from Norwegian University of Life Sciences (NMBU) in Norway. However, she explains, the new study shows that gut bacteria break down xanthan gum to its constituent monosaccharides, which are subsequently fermented to produce short-chain fatty acids that can be assimilated by the human body. Short-chain fatty acids are known to supply up to 10 per cent of calories to humans. This suggests xanthan gum, approved as safe to use in foodstuffs in large parts of the world based on assessments made 50 years ago, could in fact add to a person's calorie intake. When xanthan gum was first introduced, it was thought that the additive went straight through the body without affecting the person who ate it. But now the researchers noted that we are starting to see long-term effects of xanthan gum that were not seen earlier. "We only see these changes in gut bacteria of people eating a 'westernised diet' where processed foods and additives make up a significant part of the food intake. For example, we do not see the same changes in indigenous people from different parts of the globe who eat limited amounts of processed foods," La Rosa explained. "Based on this study, we cannot conclude if and how xanthan gum affects our health. But we can say that the additive affects the microbiota in the gut of people who consume it through food," she added. The researchers called for more research to understand the impact of xanthan gum on the human gut. Read More► Eating More Mushrooms May Be Good For Your Gut Health