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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जब हम स्वस्थ और संतुलित होते हैं, तो हम अपने सपनों को पूरा करने और समाज के एक हिस्से के रूप में अपनी ज़िम्मेदारी निभाने में सक्षम होते हैं।आयुष प्रणाली में स्वास्थ्य को बेहतर बनाने के लिए संतुलित और पौष्टिक आहार के विभिन्न नियम हैं।यह बातें केंद्रीय आयुष मंत्री सर्बानंद सोनोवाल ने शनिवार को विद्यालय और विश्वविद्यालय के विद्यार्थियों के लिए आयोजित वेबिनार ‘हमारा आयुष हमारा स्वास्थ्य’ को संबोधित करते हुए कहीं।आयोजित वेबिनार आयुष मंत्रालय द्वारा 'आज़ादी का अमृत महोत्सव' के तहत जारी श्रृंखला में छठा कार्यक्रम था।
विद्यार्थियों को अस्वास्थ्यकर आहार से दूर रहने की सलाह देते हुए आयुष मंत्री सर्बानंद सोनोवाल ने कहा कि हम सभी स्वास्थ्य पर फास्ट फूड के दुष्प्रभावों से परिचित हैं।उन्होंने कहा कि आयुष प्रणालियां संतुलित आहार लेने का समर्थन करती हैं, जो शरीर के लिए फायदेमंद है और व्यक्ति को स्वस्थ बनाए रखता है।वेबिनार में 7,500 से अधिक स्कूलों और विश्वविद्यालयों के विद्यार्थियों ने हिस्सा लिया।विद्यार्थियों के बीच आयुष प्रणाली को लेकर जागरूकता फैलाने के उद्देश्य से शुरू इस अभियान के तहत आयुष मंत्रालय का लक्ष्य अगले एक वर्ष में व्याख्यान की एक श्रृंखला के माध्यम से 75,000 शिक्षण संस्थानों से जुड़ना और विद्यार्थियों को आईईसी सामग्री का वितरण करना है।
अपने संबोधन में केन्द्रीय आयुष राज्यमंत्री डॉ. मुंजपरा महेंद्र भाई ने कहा कि वर्तमान समय की भागा-दौड़ी वाली जीवनचर्या के कारण युवाओं और प्रकृति के बीच दूरी पैदा हुई है।आयुष प्रणालियों में ऐसी कई सरल प्रथाएं शामिल हैं, जिनके माध्यम से आप प्राकृतिक रूप से शारीरिक और आत्मिक स्वास्थ्य को प्राप्त कर सकते हैं।उन्होंने कहा कि शिक्षा बुद्धि को विकसित करने में महत्वपूर्ण भूमिका निभाती है।हमारी पारंपरिक चिकित्सा प्रणाली को दुनियाभर में व्यापक रूप से स्वीकार किया जा रहा है और हमारी पारंपरिक स्वास्थ्य प्रणाली पूरी तरह से क्रियाशील और कारगर है।
वेबिनार की शुरुआत में एक वीडियो दिखाया गया, जिसमें कोविड-19 महामारी के दौरान आयुष मंत्रालय द्वारा चलाई गई गतिविधियों की जानकारी थी।इस वीडियों में दिखाया गया कि कैसे आयुष मंत्रालय ने कोविडकाल में आयुष-64 का देशभर में वितरण किया और कैसे आयुष संजीवनी ऐप के हेल्पलाइन नंबरों के ज़रिए रोगियों को विशेषज्ञों से परामर्श मिला।
प्रेजेंटेशन के माध्यम से आयुष पद्धतियों से विद्यार्थियों को अवगत कराया गया और आयुष प्रणालियों के इतिहास की भी जानकारी दी गई।साथ ही प्रसिद्ध हस्तियों और खिलाड़ियों के वीडियो भी दिखाए गए जिन्होंने कोविडकाल में आयुष पद्धतियों को अपनाकर लाभ पाया था।इसके साथ ही वर्तमान समय की समस्याएं जैसे पीठदर्द और स्क्रीनटाइम को काम करने में कैसें आयुष औषधियां फायदेमंद हैं, यह जानकारी भी विद्यार्थियों को दी गई।
प्रेजेंटेशन में यह भी बताया गया कि आयुष चिकित्सा शिक्षा के क्षेत्र में आने वाले समय में और अधिक संभावना एंव अवसर बनने वाले हैं।जिसे चुनकर छात्र-छात्राएं अपने करियर को नई दिशा दे सकते हैं।साथ ही कोविडकाल में आयुष पद्धतियों की प्रभावशीलता के बारे में भी बतायाग या।
वेबिनार में हिस्सा लेने वाले छात्रों को संबोधित करते हुए, नेशनल काउंसिल ऑफ इंडियन सिस्टम ऑफ मेडिसिन के चेयरमैन वैद्य जयंतदेव पुजारी ने कहा कि वर्तमान समय को देखते हुए युवाओं के स्वास्थ्य का ध्यान रखना राष्ट्र निर्माण की दृष्टि से बहुत आवश्यकहै।आयुष प्रणालियां स्वस्थ रहने
के लिए काफी कारगर हैं।इसलिए उनको अपने दैनिक जीवन में शामिल करना ज़रूरी है।हालांकि उन्होंने चेतावनी देते हुए यह भी कहा कि आयुर्वेद को शास्त्रों और रिसर्च पेपर से समझना चाहिए न कि वॉट्सएप के माध्यम से आने वाले समाचारों से जानना चाहिए।
अखिल भारतीय आयुर्वेद संस्थान की निदेशक डॉ. तनुजा नेसारी ने छात्रों को बताया कि आयुर्वेदिक जीवनशैली को अपनाकर जीवन में बहुत बड़े सुधार लाये जा सकते हैं।उन्होंने कहा कि पीएम नरेन्द्र मोदी ने 'मन की बात' में भी आयुष प्रणालियों की प्रशंसा की है।इसलिए स्वस्थ भारत के सपने को साकार करने के लिए आयुष को अपने जीवन का हिस्सा बनाना अतिआवश्यक है।
यह भी पढ़े► डॉ. मुंजापारा महेंद्रभाई ने आयुष मंत्रालय में “आयुष आपके द्वार”अभियान की शुरूआत की
Union Ayush Minister Shri Sarbananda Sononwal called upon the youth to adopt a healthy lifestyle and eat a balanced and healthy diet today. He said that it was important that the young minds are oriented towards Ayushsystem to help them grow healthier and stronger.
Shri Sonowal was addressing a webinar ‘HamaaraAyushHamaaraSwasthya’ for school and college students. The webinar was sixth in the series of events organized by the Ministry of Ayush as part of the yearlong programmes under the ‘Azadi Ka Amrit Mahotsav’ organized by the Government of India to commemorate 75th anniversary of Indian Independence in August 2022.
“When we are healthy and balanced, we are able to fulfill our dreams and share our responsibility as a part of the society. The Ayush system speaks enormously on the rule of diet in maintaining health,” the Union Ayush Minister said.
Asking students to desist from an unhealthy diet, Shri Sonowal added that each one of us was familiar with the impact of fast food on health. “Ayush system advocates consuming a balanced diet which is beneficial and keeps the individual healthy,” said the Ayush minister.
Students of over 7,500 schools and universities connected to Saturday’s webinar. In the next one year, the Ministry of Ayush aims at connecting with students of 75,000 educational institutions through a series of lectures and distributing the IEC material.
In his address, Minister of State for Ayush Dr MunjparaMahendrabhai said the current fast-paced social norms keep the youth disconnected from nature, “Ayush systems have advocated a number of simple practices that can help us reconnect with our authentic selves,” he said.
Dr Munjparaadded that education plays a vital role in saving minds. “Our traditional systems of healing are being widely accepted throughout the world and our traditional healthcare system is fully functional”.
A presentation was also shown to the students which introduced the Ayush streams and their history. Quotes from celebrities and sportspersons vouching for the Ayush systems were also shown to the participating students after which the presentation went into the details of what Ayush systems can offer to the youth in terms of battling the problems of modern day life such as backache and increasing screen time.
The presentation also talked about how a career in Ayush is very viable and fulfilling, and the opportunities are plentiful. Ayush systems and their effectiveness during COVID were also shown.
Addressing the participating students, Vaidya Jayant Deopujari, Chairman, National Council of Indian System of Medicine, said that taking care of the health of the youth was important in today’s circumstances as they play a huge role in nation building. “The methods of Ayush are very effective for keeping healthy,” he said. He, however, warned that Ayurveda, which is an important stream of Ayush, should be understood through scriptures and research papers and not through WhatsApp (forwards).
All India Institute of Ayurveda Director Dr. Tanuja Nesari told students that huge improvements can be brought in life by adopting the Ayurvedic lifestyle. “PM Narendra Modi has also praised Ayush systems in his monthly address of 'Mann Ki Baat'. "Make Ayush practices a part of your life to realize the dream of a healthy India” she said.
Read More► Dr. Munjapara Mahendrabhai Launches “AYUSH AAPKE DWAR” Campaign at Ayush Ministry
Shimla, Sep 5 (IANS) With the demand for facemasks going up amidst the Covid-19 pandemic, 12,000 women of 1,500 self-help groups (SHGs) in 12 districts of Himachal Pradesh have stitched over 40 lakh masks through hand-operated machines, as per a minister.These women are sewing facemasks to do their bit not only in fight against the pandemic but also enabling them to become self-reliant by earn money.The largest women's movement in the state was started initially in Una district in March 2020 on a pilot basis by the Rural Development Department wherein 400-odd members of 38 SHGs affiliated to the National Rural Livelihood Mission began making fabric masks for themselves, families and neighbours.Later, virtual training on stitching the medicated and sanitised masks to SHG members was provided by the department, Rural Development and Panchayati Raj Minister Virender Kanwar told IANS.The government also roped in rural self-employment training institutes to impart training to them to meet the growing demand of the masks during the first phase of lockdown in March last year.An experienced SHG member can produce a three-layer mask in five to seven minutes after finishing her household chores. The raw material was initially provided by the HP State Rural Livelihood Mission, and now the SHGs are managing it on a local level.Proper hygiene is being maintained while stitching the masks. The district administration is helping the SHGs in training, transportations, marketing and sanitisation of the masks, said Kanwar.The masks were supplied to state's Health and the Jal Shakti Departments, the police, urban local bodies, and other government departments involved in essential duties. The masks were also sold on the open market.The masks were supplied free of cost to frontline workers, MGNREGS workers and other needy people by the SHGs.They are being sold under the brand name 'HIM IRA' at nominal prices, much below the market rates. "We are also exploring possibilities to make its availability more in the open market and supplying it to neighboring states," said the minister.The SHGs, largest networks of women in the rural areas, are also going around the villages and creating awareness and countering misinformation on the pandemic through WhatsApp groups and even providing banking and financial solutions to far-flung communities during the difficult times.With huge numbers of informal workers losing their livelihoods during the lockdown and food supply chains getting disrupted in some areas, community kitchens have been set up by SHGs or village organisations to feed stranded workers, the poor and other vulnerable people during the lockdown.Around 30 tonne of ration and food grain has been distributed to labourers and the poor so far by SHGs, said Kanwar.Since 90 per cent the state's population resides in rural areas, the government is focusing on rural-oriented policies to accelerate the pace of development there.The SHG movement has spread across Himachal Pradesh and is now on a firm base. It has been upscaled with support in the human resources and financial products.--IANSvg/vd