Nutrition of an individual is always important issue if he wants to maintain his health. In case of pregnant women the issue becomes twice more important, as health of two persons is involved in pregnancy nutrition. In pregnancy nutrition, as in all, a diet of fresh vegetables, whole grains is always recommended. The recommendation of fruits is of course there in the pregnancy nutrition. But these are general types of nutrition requirements. What are special recommendations in the pregnancy nutrition?
The first requirement is folic acid or foliates. These micronutrients help neural activity. Lack of these can produce brain damages in the baby. And there may be premature birth and other associated problems during pregnancy. Leafy green vegetables, citrus fruits, peas contain this micronutrient Also fortified cereals can provide this. The pregnancy nutrition involves this most important micronutrient. It is good to take vitamin tablets regularly from three months before you get pregnant. The pregnancy nutrition has to start before you get pregnant
For healthy teeth and bones you require calcium. Dairy products are rich in calcium, a fact that everybody knows. The pregnancy nutrition recommends 1000 milligrams of calcium intake per day during pregnancy.
Protein is important macronutrient your body needs. The babies’ growth in second and third trimester is governed by your protein intake. The pregnancy nutrition recommends taking 71 grams of protein daily. Well known sources of protein are of course, eggs fish meat etc. Dried beans and peas are also good protein sources. So also are the dairy products.
Iron is next important nutrient required in pregnancy nutrition. Our blood contains hemoglobin Iron is required to form hemoglobin. In pregnancy, blood requirement doubles and so also does iron requirement. The pregnancy nutrition recommends 27 milligrams iron per day.
There are special supplements available in the markets. It is better to start taking them three months before the pregnancy. This recommendation is there in pregnancy nutrition to fill in any gaps that may occur afterwards.
The pregnancy nutrition also deals with some “don’ts”
Take a potentially conflicting situation. Everybody knows that fish contain important omega -3 fatty acids. They are known to provide brain development help in babies.
Sea food is always recommended in pregnancy nutrition. But we also know that fish contain mercury, an extremely hazardous substance. So pregnancy nutrition does recommend not eating any fish containing mercury. What is the solution?
Obviously seafood, because it contains absolutely no mercury.
Shrimp, canned tuna fish, are very low mercury containing fish. You can use them safely as your pregnancy nutrition.
Similarly consider dairy products. They are recommended during pregnancy due to variety of reasons. But what if they are made from unpasteurized milk, then? You will invite lot of trouble. The pregnancy nutrition will recommend only pasteurized dairy products.
Tag: supplements
New anti-ageing diet
Health problems in old age happen almost to everybody. We can rewrite our health problems, provided we know how to go about it. The longevity, our feelings, attitude and how we look depends to a great degree on the food habits and lifestyle selections we make. The food we eat has a profound effect on almost every aspect of our body and even mind.
Many of the visible signs of old age can be masked and may even live a longer life by maintaining a healthy anti-ageing diet.
Human beings are genetically coded. Genes have influence on our state of health. But not entirely! We can also reprogram it by having good anti-ageing diet.
Anti-ageing diet
The important guidelines for anti-ageing diet are:
1. An anti-ageing diet should be high in antioxidants, which would include foods that are high in omega-3 fatty acids. Fishes are high source of this fatty acid which stimulate the immune system, decrease the chances of cardiac arrest. An Anti-aging diet and exercise are very important for overall vigor and vitality. A short list of foods rich in antioxidants and that should be included in any anti-ageing diet are orange, carrot, almonds, pomegranate, sweet potato, strawberries etc.
2. The important thing to remember in anti-ageing diet is nutrition equation required in old age. Anti-ageing diet should have nutrient-rich low calorie meals. Limit your daily intake of calories to 1800. The anti-aging diet plan should have strict distinction between consuming less and malnutrition so make sure that all of your Recommended Daily Allowances are included in the anti-ageing diet. Drink adequate amount of water everyday.
3. Anti-ageing diet should contain Fruits, vegetables and other plant-based foods. They are rich sources of phytochemicals and antioxidants that help protect against age-related disorders like heart disease, high blood pressure. Pack your anti-ageing diet with plant based foods.
4. New anti-ageing diet should be based on the old adage that says have breakfast like an emperor, have lunch like a prince and have supper like a pauper. Healthy breakfast gives body enough daily caloric allotment early in the morning and this gives your body time to work those calories off. Have six small, healthy meals throughout the day, rather than the regular three large meals so that it can help keep your metabolism on a good note.
5. New anti-ageing diet should contain minerals that prevent bone loss and osteoporosis whish is prevalent in old age. Add sufficient amounts of calcium and Vitamin D in anti-ageing diet. Often, adequate calcium and Vitamin D need to be acquired from both nutritional supplements and food.
6. Anti-ageing diet recommended for healthy skin is foods rich in pigments like tomatoes, blueberries etc and hydrogenated oils, saturated fats. Intake of protein should be at least 40-60gms per day.
7. Anti-ageing diet should be complemented by regular exercise. Studies suggest that regular physical activity can help protection against diseases, maintain memory and preserves agility.
Vitamins for Menopause
Today vitamins have been increasingly used to treat the symptoms of menopause. Vitamin E has been used by doctors to treat the symptoms of menopause. However other vitamins are also used today to treat the other symptoms of menopause. Lets us have a look at what each of the vitamins is capable to do.
1) Vitamin A – This vitamin is primarily used for health and growth of skin, eyes and the mucous membranes. Deficiency of vitamin A can lead to poor eyesight and night blindness and other infections in the body. The best sources of vitamin A are carrots, milk, apricots, sweet potato, turnips and spinach.
2) Vitamin B Complex – This vitamin is commonly used on patients who are on Hormone Replacement therapy popularly known as HRT. Folic acid is used to prevent precancerous changes in the cervix. All types of vitamin B supplements help to control body sugar and also maintain the normal condition of the liver and stabilize brain function. Low levels of vitamin B complex in the body may lead to stress, fatigue and depression. Sources of vitamin B are leafy vegetables, nuts, beans, fish and whole wheat bread. Vitamin B12 is found in fish, poultry, eggs and milk.
3) Vitamin C – This vitamin is very helpful during menopause. It helps to mend wounds and burns in the body quickly and also helps the body’s immune system. It is seen that if the body’s immune system is strong then the symptoms of menopause may get lessened. The best sources of vitamin C are cereals, kale, peppers and citrus fruits.
4) Vitamin D – Vitamin D is taken by the patient for building stronger bones along with other calcium supplements. Vitamin D also minimizes the risks of osteoporosis as people get older. The best sources of Vitamin D are salmon, egg and milk products.
5) Vitamin E – The vitamin is popularly known as menopausal medicine because it has chemical components similar to the hormone estrogen. Vitamin E is widely used as an estrogen substitute. The best sources of vitamin E are wheat germ oils, leafy vegetables, dried beans and eggs.
6) Bioflavonoids – A type of phytochemical found in the pulp of citrus fruits helps to reduce hot flashes, excessive menstrual bleeding, vaginal problems and emotional problems like depression and mood swings.
Hence we see that each vitamin has an important part to play for directly or indirectly treating the symptoms of menopause.
Weight Loss Programs
Weight loss programs are generally prescribed by dieticians or doctors to patients who suffer from obesity and obesity related disorders. People suffering from obesity have a very high chance of facing many disorders in the future like high blood pressure, diabetes, and heart stroke and should immediately seek a weight loss program for themselves. The body also becomes sluggish and the person is not able to move around quickly.
Weight loss programs use a combination of methods and techniques to lose weight more quickly. The weight loss programs may consist of a particular diet to be followed in the week, the set of exercises to be performed during the week and other weight loss supplements to be taken every single day. Weight loss programs may also include supplements like diet pills which can be prescription drugs or non prescription drugs.
The effectiveness of weight loss programs depends a lot on the patient and how he follows the program. Many people follow weight loss program with much enthusiasm in the beginning but soon lose interest and are back to their own old ways. In fact they may become more obese than before. Hence a weight loss program can be made successful only with the help of proper co ordination of efforts between the dietician and the patient. In the next paragraph let me give you an example of a weight loss program for people who would like to lose 10-17 lbs per week.
Let’s begin with a sample weight loss program. In the next seven days you should not drink any alcohol and also drink lots of water, preferably 10-15 glasses per day. On the first day you can have fruits and vegetables. You can have fruits like watermelon or fruits of your choice. On day two you should eat cooked or raw vegetables though preference should be given to raw vegetables. On day three you can proceed with a mixture of fruit and vegetables. You can decide the quantities to be consumed. On day four you can have only bananas and milk. Have up to 8 bananas and 4 glasses of milk. On day 5 you can indulge yourself in some really good food like beef, tomatoes and burgers. Again have them in limit. On day six you can have fish and vegetables. Day seven will consist of fruits, vegetables and brown rice. This is an example of a supplements free weight loss program.
This was just one example of a weight loss program. There are a lot of weight loss programs prescribed by dieticians worldwide. The choice of a weight loss program differs from case to case. For example, some people maybe only slightly obese while many people might be comparatively more.
Alternatives to antidepressants medications
Antidepressant medicines are one of the most commonly used drugs in the world. This is because these days, a lot of people face problems that they have ever encountered. All this stress and depression calls for some entertainment and relaxation. It is difficult for a person to get some relaxation as everyone is very tightly packed with his own schedule. So, they switch over to antidepressants. These are medicines that are specially made for reducing the amount of depression that they face in their daily lives. The effectiveness of these medicines is not something that can be guaranteed as their effectiveness varies from person to person.
Having the prescription of a doctor is always best as there is a chance that a different antidepressant could produce any undesirable side effect. There are three types of antidepressants. All the three types of antidepressants stimulate and regulate the neurotransmitters. This causes a shift in the mood of the person as the neurotransmitters regulate mainly various moods, appetite and even sleep. Though Tricyclics and MAOIs were the first antidepressants, but they caused some very serious side effects. These medicines were found to burn the receptors present in the brain and so doctors prescribe only a small portion of these drugs.
People are frustrated and confused regarding their conventional health care but are apprehensive about alternative medicines mainly because their doctor fails to approve. Many people are pursuing alternative health care, but fail to feel comfortable to inform their doctors regarding their alternative medications. People interested in different approach find the truth far from hype and as it works well they are interested in it. Women feel lost in the conventional environment of medicines, and hence look for alternative system merely for a change. The connection between stress, nutrition as well as serotonin levels is comprehended and the diet changes bring sudden improvements in the overall health as well as mood without finding a route towards drugs.
The alternatives force people to change their eating and life style pattern and this alteration showers more energy and so they get enough strength to keep on going. The carbohydrates should not be limited at any point of time should be remembered as it is essential for the brain to keep working perfectly. Eating a balanced diet that is opulent in nutritional supplements is good to maintain a proper health. Exercise is also one of the best ways to decrease stress as well as to elevate your mood. Vitamin D is an inexpensive and safe beneficial measure that allows you to entertain the alternatives than to follow the antidepressant medications.
Staying young raw food recipes
Balanced diet plays a very important role in filling the body full of energy. Now-a-days, people are paying attention towards their health and are continuously searching for various ways to maintain their health in a correct manner. One of the best ways for staying young is to look for food recipes which not only provide nutrition but also provides marvelous taste. For that they normally search for various web sites, health magazines and recipe books.
Most of the people suffer from health related problems because they do not take care of their diet plans and prefers to go for outside food. If properly taken into consideration then one can make home made food rich in taste.
Certainly, for staying young one must focus upon his/her diet plan and for that tasty home made food is the best alternative for the fast foods. With proper food recipes one can easily make tasty food at his/her home without much complication. A balanced and healthy diet is one which comprises of all the essential nutrients in an ideal amount. The nutrients which are very important for a living body and must be supplied to the body on a regular basis are proteins, calcium, minerals, vitamins and fibrous supplements.
For remaining free from diseases and for proper functioning natural food supplements are demanded by the body. But instead of going for natural food products people give priority to artificial products including various medicines and cosmetic products. This is because people mainly get convinced by the advertisements and outstanding results delivered by the concern product. This is normally a marketing trap to increase the demand of the product between the public, and all companies claim that their product will provide excellent results for staying young. Due to involvement in purchasing of various medicines and products people overlook the importance of natural food products.
When it comes to raw food recipes, one can include various kinds of fruits and vegetable in the diet according to his/her choice and preferences; this will not only increase the taste but also provide the necessary nutrition. Water plays a very important role in proper functioning of the body. In many processes of the body including digestion and excretion and many other processes water plays a key role plus it also acts as a detoxification agent in the body. If a person does not like normal water then he/she can go for flavored water available in the market which do not have any side effects on the body and contains all the qualities of normal water.
Some of the home made raw food recipes which can provide nutrition to the body along with taste includes vegetable sandwiches, vegetable soups and fruit salads. For increasing taste one can add substitute ingredient like honey instead of sugar and curd instead of butter.
New anti-ageing diet
Health problems in old age happen almost to everybody. We can rewrite our health problems, provided we know how to go about it. The longevity, our feelings, attitude and how we look depends to a great degree on the food habits and lifestyle selections we make. The food we eat has a profound effect on almost every aspect of our body and even mind.
Many of the visible signs of old age can be masked and may even live a longer life by maintaining a healthy anti-ageing diet.
Human beings are genetically coded. Genes have influence on our state of health. But not entirely! We can also reprogram it by having good anti-ageing diet.
Anti-ageing diet
The important guidelines for anti-ageing diet are:
1. An anti-ageing diet should be high in antioxidants, which would include foods that are high in omega-3 fatty acids. Fishes are high source of this fatty acid which stimulate the immune system, decrease the chances of cardiac arrest. An Anti-aging diet and exercise are very important for overall vigor and vitality. A short list of foods rich in antioxidants and that should be included in any anti-ageing diet are orange, carrot, almonds, pomegranate, sweet potato, strawberries etc.
2. The important thing to remember in anti-ageing diet is nutrition equation required in old age. Anti-ageing diet should have nutrient-rich low calorie meals. Limit your daily intake of calories to 1800. The anti-aging diet plan should have strict distinction between consuming less and malnutrition so make sure that all of your Recommended Daily Allowances are included in the anti-ageing diet. Drink adequate amount of water everyday.
3. Anti-ageing diet should contain Fruits, vegetables and other plant-based foods. They are rich sources of phytochemicals and antioxidants that help protect against age-related disorders like heart disease, high blood pressure. Pack your anti-ageing diet with plant based foods.
4. New anti-ageing diet should be based on the old adage that says have breakfast like an emperor, have lunch like a prince and have supper like a pauper. Healthy breakfast gives body enough daily caloric allotment early in the morning and this gives your body time to work those calories off. Have six small, healthy meals throughout the day, rather than the regular three large meals so that it can help keep your metabolism on a good note.
5. New anti-ageing diet should contain minerals that prevent bone loss and osteoporosis whish is prevalent in old age. Add sufficient amounts of calcium and Vitamin D in anti-ageing diet. Often, adequate calcium and Vitamin D need to be acquired from both nutritional supplements and food.
6. Anti-ageing diet recommended for healthy skin is foods rich in pigments like tomatoes, blueberries etc and hydrogenated oils, saturated fats. Intake of protein should be at least 40-60gms per day.
7. Anti-ageing diet should be complemented by regular exercise. Studies suggest that regular physical activity can help protection against diseases, maintain memory and preserves agility.