Tips for Healthy Heart

Tips for Healthy Heart by Famhealth
  • 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

4 months pregnancy

Physical Changes

  1. Moles and freckles may become darker with the increase in skin pigmentation. There is pigmentation around the nipples
  2. A dark line may appear down the centre of the stomach
  3. An increased appetite results in clothes getting tight
  4. The waistline starts to expand
  5. The baby bump begins to show as a gentle rounding of the stomach
  6. 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,

Pregnancy

Looking Good During Pregnancy

pregnancy fitness

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,

Pregnancy

FOOD INDISCIPLINE

The Importance And Essentials
Of Healthy Diet

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.

Source

https://www.webmd.com/children/kids-healthy-eating-habits

https://www.livestrong.com/article/545644-self-discipline-in-eating-and-exercising

https://www.medscape.com