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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Many people believe that heart disease typically affects men. Unfortunately, this is far from the truth. Coronary heart disease is the leading cause of mortality not only among men, but also among women. But women are actually at greater risk if not detected early, and this exacerbates the issue.
Signs of poor heart health do not appear as visibly in women as it does in men. What this means is that if a man has a heart issue, there are specific symptoms like angina which can be spotted easily and the right course of action be recommended. The same issue in a woman may not result in a sign or symptom that can be easily spotted. So often, their symptoms go ignored or unrecognised and they do not receive timely intervention to correct the problem. The issue is so acute that today 1 in 3 deaths among women is due to coronary heart disease.
There is also a significant lack of self-awareness among women about risk factors and the prevention of CVDs. Women don't only attend to matters of the home, but they hold positions at leading companies, and continue to rise to the occasion and meet impossible demands on their time. Through all of this, they take care of the emotional needs of their family members and loved ones; and still culturally are predisposed to putting the needs of others before their own. The stress they experience, among other common risk factors, often goes unnoticed by those around them. And stress has a greater influence on CVD risk in women vs men. Along with stress, other factors like diet quantity and quality also have a greater influence on CVD risk in women vs men. Additionally, women are also impacted by female-specific risk factors for CVD like polycystic Ovarian syndrome PCOS, preeclampsia, pregnancy induced hypertension and gestational diabetes.
In such a situation where symptoms of a heart problem do not manifest visibly, it is extremely important for women to be aware of their own risk factors and adopt proactive measures to take care of their heart health. For example, one risk factor, stress has been linked to a greater intake of energy and nutrient-dense foods, mainly sources of sugar and fat, and to poor diet quality. Women can take simple steps like reducing unhealthy fats and products with high content of sugar and salt to improve the quality of their diet. Choose ingredients that are good for the heart, like oatmeal, wholegrains, fiber rich vegetables, blended oils with the right balance of fatty acids, legumes, soy products, and the like. Regular and consistent exercise, adequate sleep, and other such lifestyle modifications can help maintain heart health in the long term.
Furthermore with signs of poor heart health not manifesting visibly in women, it is crucial that they get regular health check-ups done to assess their risk proactively. Self-awareness and early identification of cardiovascular risk factors can lead to better prevention of CVD in women.
This World Heart Day, let's choose self-care. Get a simple heart check-up done and encourage other women in yourselves too, to get the same done. Take proactive steps for heart health today.
(By Brajesh Kunwar)
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London- Researchers have identified an anti-viral gene that impacts the risk of both Alzheimer's disease and severe Covid-19.
A team from the University College London (UCL) estimated that one genetic variant of the OAS1 gene increases the risk of Alzheimer's disease by about 3-6 per cent in the population as a whole, while related variants on the same gene increase the likelihood of severe Covid-19 outcomes.
"While Alzheimer's is primarily characterised by harmful build-up of amyloid protein and tangles in the brain, there is also extensive inflammation in the brain that highlights the importance of the immune system in Alzheimer's. We have found that some of the same immune system changes can occur in both Alzheimer's disease and Covid-19," said lead author Dr Dervis Salih, from UCL's Queen Square Institute of Neurology and UK Dementia Research Institute.
"In patients with severe Covid-19 infection, there can also be inflammatory changes in the brain. Here we have identified a gene that can contribute to an exaggerated immune response to increase risks of both Alzheimer's and Covid-19," Salih added, in the paper published in the journal Brain.
To understand the gene's link to Alzheimer's, the team sequenced genetic data from 2,547 people, half of whom had the brain disorder.
They found that people with a particular variation, called rs1131454, of the OAS1 gene were more likely to have Alzheimer's disease, increasing carriers' baseline risk of Alzheimer's by an estimated 11-22 per cent.
The new variant identified is common, and it has a bigger impact on Alzheimer's risk than several known risk genes, the researchers said.
Further, the researchers investigated four variants on the OAS1 gene, all of which dampen its expression (activity).
They found that the variants increasing the risk of Alzheimer's are linked (inherited together) with OAS1 variants recently found to increase the baseline risk of needing intensive care for Covid-19 by as much as 20 per cent.
That is, the microglia cells where OAS1 gene was expressed more weakly had an exaggerated response to tissue damage, unleashing what they call a 'cytokine storm,' which leads to an autoimmune state where the body attacks itself, the team said.
OAS1 activity changes with age, so further research into the genetic network could help to understand why older people are more vulnerable to Alzheimer's, Covid-19, and other related diseases, they added.
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London - Covid-19 disease severity seems to be affected by the characteristics of white blood cells called granulocytes, which are part of the innate immune system.
Combined measurements of granulocytes and well-known biomarkers in the blood can predict the severity of the disease, according to a new study from Karolinska Institutet in Sweden.
Granulocytes are a family of white blood cells that include neutrophils, eosinophils and basophils.
They are part of the so-called innate immune system, which is the body's first line of defence against pathogens.
There are many studies on how SARS-CoV-2 affects various components of the immune system, but there is still a lack of knowledge about the role of granulocytes in Covid-19.
Researchers at the Karolinska Institutet have now investigated the characteristics of granulocytes in the blood during the early phase of SARS-CoV-2 infection in a total of 26 hospitalised patients with Covid-19 at the Karolinska University Hospital.
They also performed follow-up analyses four months after hospital discharge and compared these with analyses of healthy uninfected individuals.
Their results, published in the journal PNAS, may eventually contribute to more tailored treatments for Covid-19 patients.
"Our study shows significantly altered characteristics of all granulocyte subsets in Covid-19A patients and this can be linked to the severity of the disease", said lead author Magda Lourda, who is a researcher at the Department of Medicine, Huddinge, at Karolinska Institutet.
Combined measurements of granulocyte characteristics and widely used biomarkers in the blood called C-reactive protein (CRP) and creatinine, could predict key clinical features such as respiratory function and multiorgan failure.
"The finding needs to be taken with caution considering the limited size of our study cohort, but our hope is that these combined measurements can be used to predict the severity of the disease, resulting in more tailored treatments for Covid-19 patients," Lourda said.
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डॉक्टरों और स्वास्थ्य विशेषज्ञों ने कहा है कि सेप्सिस से 2050 तक कैंसर और दिल के दौरे से ज्यादा लोगों की मौत होने की आशंका है। विश्व स्वास्थ्य संगठन के अनुसार, सेप्सिस संक्रमण के लिए एक सिंड्रोमिक प्रतिक्रिया है और अक्सर दुनिया भर में कई संक्रामक रोगों से मृत्यु का एक अंतिम सामान्य रास्ता है।
लैंसेट जर्नल में प्रकाशित एक अध्ययन से पता चला है कि 2017 में दुनिया भर में 4.89 करोड़ मामले और 1.1 करोड़ सेप्सिस से संबंधित मौतें हुईं, जो सभी वैश्विक मौतों का लगभग 20 प्रतिशत है।
अध्ययन से यह भी पता चला कि अफगानिस्तान को छोड़कर अन्य दक्षिण एशियाई देशों की तुलना में भारत में सेप्सिस से मृत्यु दर अधिक है।
गुरुग्राम के इंस्टीट्यूट ऑफ क्रिटिकल केयर एंड एनेस्थिसियोलॉजी, मेदांता - द मेडिसिटी के चेयरमैन, यतिन मेहता ने कहा, "सेप्सिस 2050 तक कैंसर या दिल के दौरे की तुलना में अधिक लोगों की जान ले लेगा। यह सबसे बड़ा हत्यारा होने जा रहा है। भारत जैसे विकासशील देशों में, एंटीबायोटिक दवाओं के अत्यधिक उपयोग के कारण शायद उच्च मृत्यु दर का कारण बन रहा है।"
ऐसा इसलिए है क्योंकि डेंगू, मलेरिया, यूटीआई या यहां तक कि दस्त जैसी कई सामान्य बीमारियों के कारण सेप्सिस हो सकता है।
मेहता स्वास्थ्य जागरूकता संस्थान - इंटीग्रेटेड हेल्थ एंड वेलबीइंग काउंसिल द्वारा हाल ही में आयोजित सेप्सिस समिट इंडिया 2021 में बोल रहे थे।
एंटीबायोटिक दवाओं के उपयोग के अलावा, विशेषज्ञों ने जागरूकता की कमी और शीघ्र निदान पर भी ध्यान दिया। उन्होंने जमीनी स्तर पर सेप्सिस के बारे में जागरूकता और शिक्षा बढ़ाने का आह्वान किया।
मेहता ने कहा, "चिकित्सा में प्रगति के बावजूद, तृतीयक देखभाल अस्पतालों में 50-60 प्रतिशत रोगियों को सेप्सिस और सेप्टिक शॉक होता है। जागरूकता और शीघ्र निदान की आवश्यकता है। साथ ही अनावश्यक एंटीबायोटिक चिकित्सा से बचा जाना चाहिए।"
भारत सरकार के पूर्व केंद्रीय स्वास्थ्य सचिव लव वर्मा ने कहा, "सेप्सिस को वह मान्यता नहीं दी गई है जिसके वह हकदार हैं और यह नीति के ²ष्टिकोण से बहुत पीछे है। हमें मानक संचालन प्रक्रियाओं की आवश्यकता है और हमें भारतीय चिकित्सा अनुसंधान परिषद, सतत चिकित्सा शिक्षा (सीएमई) द्वारा शोधों में सेप्सिस के मामलों को चिह्न्ति करने की आवश्यकता है और इसे नीति निमार्ताओं द्वारा प्राथमिकता पर लिया जाना चाहिए।"
जबकि यह नवजात शिशुओं और गर्भवती महिलाओं में मृत्यु का एक प्रमुख कारण है। सेप्सिस वृद्ध वयस्कों, आईसीयू में रोगियों और एचआईवी / एड्स, लिवर सिरोसिस, कैंसर, गुर्दे की बीमारी और ऑटोइम्यून बीमारियों से पीड़ित लोगों को भी प्रभावित करता है।
विशेषज्ञों ने कहा कि इसने चल रहे कोविड -19 महामारी के दौरान रोग इम्यून के कारण होने वाली अधिकांश मौतों में भी प्रमुख भूमिका निभाई।
क्लाउडनाइन ग्रुप ऑफ हॉस्पिटल्स के संस्थापक और अध्यक्ष, किशोर कुमार ने कहा, "जब तक हम जनता को शिक्षित और जागरूक नहीं करेंगे, तब तक सेप्सिस एक पहेली बना रहेगा। हाल ही में, पीडियाट्रिक एसोसिएशन ऑफ इंडिया ने एएए - 'एंटीबायोटिक दुरुपयोग से बचें' नामक एक नारा अपनाया है, क्योंकि भारत में एंटीबायोटिक्स बहुत अधिक निर्धारित हैं। लगभग 54 प्रतिशत भारत में नवजात शिशु सेप्सिस से मरते हैं, जो अफ्रीका से भी बदतर है। हमें तीन-आयामी ²ष्टिकोण की आवश्यकता है - प्राथमिक रोकथाम, माध्यमिक रोकथाम और शिक्षा और जागरूकता है।"
यह भी पढ़े► अल्जाइमर रोग के कारणों का शोधकर्ताओं ने पता लगाया
World Alzheimer's Day- Constant exposure to noise pollution may increase the risk of dementia caused due to Alzheimer's disease while music could have positive impact, say doctors.
According to a recent study published in international health journals around the world, constant exposure to traffic noise increases the risk of dementia among aged population.
Each year, September 21 is commemorated as the World Alzheimer's Day, and Alzheimer's disease has been found to be the commonest cause of dementia.
Doctors say with India fast racing towards becoming the most populated country in the world, and with improved healthcare delivery mechanism, aged population is on the rise in the country. This section of the society is at the risk of developing age-related complications like dementia, which is often considered a serious mental problem caused by brain disease or injury, that affects the ability to think, remember and behave normally.
Commenting on the problem, Sritheja Reddy, Consultant Neurologist, Gleneagles Global Hospital believes that music usually has a soothing effect on individuals of all ages, but loud and persistent noise can cause mental disturbance, and could even trigger experiences of ill being among those people who are suffering from dementia or Alzheimer's related problems. "Cities are usually bustling with great activity during the day times and in the nights, but this could increase exposure to excessive noise, that can lead to short term impairments in cognitive function, particularly with respect to the ability to focus and remember. And the most important aspect here is that chronic exposure to noise pollution may increase the risk for dementia," the doctor said.
Abhinay M. Huchche, Consultant Neurologist, SLG Hospitals says that musical sounds could have a positive impact on people suffering from dementia, caused due to Alzheimer's disease." Listening to or singing songs can provide emotional and behavioral benefits for people with Alzheimer's disease and other types of dementia. Musical memories are often preserved in Alzheimer's disease because key brain areas linked to musical memory are relatively undamaged by the disease," he added.
Changala Praveen, Consultant - Neurophysician, Aware Gleneagles Global Hospital pointed out that ageing patients require extra attention, and those impacted by dementia require proper evaluation and management of the disease through a multidisciplinary approach. "Alzheimer's disease is the most common cause for dementia, and there are multiple reasons for aged population developing this problem. Constant exposure to loud and unsavoury sounds like traffic noise is also a major cause for the older people to develop dementia. People who have aged family members in the house must ensure the elderly are protected from loud noises, and this is the best solution to arrest complexities," he said.
Having exposure to high levels of noise during the night is especially concerning, as sleep is a critical period for mental and cognitive restoration. Fragmented sleep resulting from noise disturbance is associated with increased oxidative stress causes alterations in the immune system and increased systemic inflammation.
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