Experts say trans fats are not good for heart health. Trans fats are found in deep fried food items and oily food items. This is because trans fat clogs your arteries by raising your bad cholesterol levels (LDL) and lowering your good cholesterol levels (HDL). By cutting them from your diet, you improve the blood flow throughout your body.
Dental health is a good indication of overall health, including your heart, because those who have periodontal (gum) disease often have the same risk factors for heart disease. Bacteria in the mouth involved in the development of gum disease can move into the bloodstream. These bacteria can cause inflammation of the bold vessels, which may increase your risk of heart disease and stroke.
Sleep is an essential part of keeping your heart healthy. If you don’t sleep enough, you may be at a higher risk for cardiovascular disease no matter your age or other health habits. It is suggestive to make sleep a priority. Experts recommend a good 7 to 8 hours of sleep.
Research has shown that staying seated for long periods of time is bad for your heart health no matter how much exercise you do. Experts say it’s important to move throughout the day. Some easy steps are – Park farther away from the office, take a few shorter walks throughout the day and/or use a standing work station.
Studies show that the risk of developing heart disease is about 25 to 30 percent higher for people who are exposed to secondhand smoke at home or work. According to the American Heart Association, exposure to tobacco smoke contributes to about 34,000 premature heart disease deaths. Try to maintain a distance from passive smokers.
The Fourth Month of Pregnancy
Physical Changes
Moles and freckles may become darker with the increase in skin pigmentation. There is pigmentation around the nipples
A dark line may appear down the centre of the stomach
An increased appetite results in clothes getting tight
The waistline starts to expand
The baby bump begins to show as a gentle rounding of the stomach
The breasts may still be of normal size but they will grow in the coming weeks.
Features of the Baby
Length: 6 inches
Weight : 135 gms
This is a period of rapid growth for the baby.
Fine hair appears on the body and face
The skin is transparent showing the blood vessels underneath
Joints have formed and hard bones are developing
Sex organs are mature enough to disclose the sex
Baby sucks the thumb
Baby’s heart beats twice as fast as the mother
Baby moves around vigorously though the mother still cannot feel it
The baby has a neck of its own
The baby’s fingers have their own finger print pattern
The head is still large for the body.
Suggestions
Both the partners must give up smoking if not done already.
As the appetite is growing the mother needs to be more careful of what she is eating and avoid unhealthy food. It pays to be sensible and watch the weight.
It is a good idea to check with the doctor who may recommend iron supplements around this time. Iron supplements should be taken on a full stomach and preferably with a good source of vitamin c to increase their bioavailability.
Normally after the first trimester the folic acid supplements are stopped.
It is time to make a second visit to the antenatal clinic where there would be an ultrasound scan; a serum screening test and amniocentesis if there are any chances of the baby having any abnormality.
Question of the day
How can you be sure that the baby is normal?
The chance of the baby being abnormal is very slim as most abnormalities occur in the initial weeks and end in a miscarriage. By now the baby is fully formed and if the parents ensure a good lifestyle, which provides a safe environment for the baby, the risks can be reduced further.
To read more on Pregnancy, click on the link below,
Now that you know you are pregnant, you are embarking on one of the happiest phase in a couple’s life. And yet it is also a physiological burden on the mother’s body as the body goes through innumerable changes which manifest in poor skin and falling hair apart from a different shape of the body.
While taking care of the new life is imperative, taking care of yourself and looking good is equally important for a positive attitude and high self esteem.
Keep it simple: Comfortable clothes with clean cuts and smaller patterns look good during this time. Use solid colours and avoid over accessorizing. Invest in a good pair of maternity jeans.
Watch your posture: An incorrect and slouchy posture not just looks bad but also causes back strain. Walk straight consciously.
Invest in good comfortable shoes: There may be a slight increase in the shoe size too.
Exercise regularly: Keep your body healthy and prepare for childbirth but do consult your doctor regarding the best suitable exercises for you
Eat well: Eat a balanced diet and include a lot of fresh fruits, vegetables, grains, beans and dairy. Avoid processed and packed food
Make water your best friend: It keeps your skin looking fresh and radiant and flushes toxins from your body
Stay happy and calm: Enjoy your hobbies, read books, listen to music and meditate as per your interest
Hair
If you are lucky, thick shiny hair could be a bonus of pregnancy, but sometimes greasy hair becomes oilier while dry hair gets even more brittle. There may be hair fall too while facial and body hair tends to darken.
If the hair is dry and brittle, use a mild shampoo and a good conditioner and stop yourself from rigorous brushing.
Wash oily hair often to keep it shiny
Avoid chemical treatments as far as possible
Transform your hairstyle as per your changing body by trying new hairstyles and fashionable accessories.
Skin Texture
Normally skin texture improves during pregnancy, however sometimes the skin becomes dry or greasy or even spotty.
Clean the skin thoroughly. Moisture it if it is too dry and add a few drops of oil in the bath. Use as little soap as possible.
Use subtle shades to give a natural glow and use a concealer to avoid dark circles. When using make up, please make sure the product is mercury and lead free.
Skin Color
Skin pigmentation is a common occurrence during pregnancy while moles and birthmarks darken and grow in size. A brown line appears on the stomach and a brownish patch could develop across the face and neck.
Avoid strong sunlight as that tends to make the pigmentation worse
Always use a sunscreen with a strong filter
Do not bleach your face
Don’t stress or worry because most of these will disappear after pregnancy
Sleep and rest as much as possible
Nails
The nails may split and break more easily so wear gloves while doing household chores. A diet rich in vitamin E makes the nails strong so focus on a nutritious diet.
Stay happy, relaxed and calm and enjoy this beautiful period in your life.
To read more on Pregnancy, click on the link below,
Good nutrition is extremely important as it is the fuel that keeps the body healthy. Good food discipline includes not just eating the right kind of food but also at the right time. It also includes good habits with regard to buying, cleaning and storing food, correct preparation of food to maximize the health benefits. A big part of food discipline is avoiding foods that harm the body, like preserved foods which have added salt and preservatives. Avoiding addicting substances like alcohol is also a part of good food discipline.
FOOD INDISCIPLINE
Why is it important to have a healthy diet?
A well balanced diet can help in preventing obesity, reduce diseases like arthritis, heart diseases, type two diabetes, certain cancers and also prevent mood swings.
Our diet also provides certain vital nutrients likevitamins and minerals which are required in small quantities for good health.Lack of minerals like iron can cause anaemia. Lack of vitamins can cause diseases like night blindness, weakness of bones, bleeding problems and nerve pains.
What are the essentials of a good diet?
A good diet should provide energy in the form of calories. These depend on lifestyle and gender. Most women need between 1500-2000 Kcal per day and men might require 2500-3500 Kcal per day.
A well balanced diet should consist of protein (meat, eggs, legumes), carbohydrates (bread, cereal, potato), fats (oils, butter) as well as minerals (milk, meat, green leafy vegetables), vitamins (fruits, vegetables, meat, eggs) and water.
How can I prevent food indiscipline?
Keeping in mind some simple lifestyle habits can help in avoiding food indiscipline.
Avoid temptation- Avoid keeping junk food like chips and colas at home. That way, even if temptation strikes, you’ll be forced to choose healthier options like fresh fruits and salads.
Stock up on fresh produce and cook from scratch at home- Making food from scratch at home and carrying the same as lunch to office or school helps to develop the taste of fresh food. It is also healthier as you can avoid harmful preservatives in tinned and canned foods, like nitrates and excess salt.
Keep water at hand- Many a time, we mistake thirst for hunger pangs or food cravings. Keeping a glass of water handy can help us remember to keep sipping through the day.
Avoid excess dieting- Many people indulge in crash dieting or avoid food groups. This can be unhealthy in the long run. It’s best to have a balanced diet with all food groups in moderation. One can avoid fried foods and keep a check on portion sizes to control weight.
Healthy plating- A healthy plate should have protein like meat, fish, eggs or pulses on one fourth, one fourth should have whole grains and the balance should have healthy salads with low calorie dressings like olive oil or lemon.
Keep one meal as a cheat meal every week- This helps to prevent bingeing through the week.
Shop healthy- It’s always better to avoid food shopping if you’re hungry- you’ll be more likely to buy unhealthy foods. Plan your meals in advance, make a grocery list and shop accordingly. This way you’ll always have the ingredients for healthy meals at hand and there will be enough variety to avoid boredom
Use technology- There are many smart devices that can help to make food tastier and healthier. From air fryers to popcorn makers, technology can help in preparing healthy, delicious meals.
Indulge in healthy snacking- The urge to snack between meals is commonly seen in children. Keep carrot sticks, fruits and popcorn along with lemonade ready to avoid unhealthy snacking.
Eating out- To avoid bingeing at parties and while eating out, have a light snack, like soup or a salad, before attending the event. Opt for roasted and grilled food along with healthy salads and choose fruits for dessert.
Correct storage of food is also important. It’s always advisable to refrigerate perishables like milk, eggs and freeze meats as these can otherwise transmit bacteria that cause food poisoning.
