Pregnancy is one of the most important events in the life of every married couple, especially a woman. It is often said that a woman feels complete after she becomes a mother. There are several changes that pregnancy brings to her life.

Apart from social aspect, physical and psychological part of being pregnant is something that requires special attention. Nutritionally, this is a highly demanding period for her as pregnant women require extra nutritive food and the logic is simple; there is another life taking shape inside her. Hence, eating right food during this period is essential.

So, here are few tips that I want to give to all the would-be mothers out there.

1. Your daily diet should contain an addition of 350 calories. In the first three months a pregnant woman should consume 0.5 gms protein, in next 3 months i.e. up to 6 months she should consume 6.9 gms of additional protein & in last 3 months of pregnancy the diet should contain 22.7gms of protein.
2. Add a balanced combination of cereals, pulses & nuts to add adequate protein.
3. Milk, fish, meats & eggs are some of the rich sources of protein. However, pregnant women gain maximum amount of energy from rice, wheat & millets.
4. Choose food rich in fiber like whole grain cereals, pulses and vegetables, to avoid constipation.
5. Add proper quantity of seasonal fruits & vegetables in daily diet.
6. Take iron, calcium & folic acid (500 mg /0.5mg folic acid supplementation is advised preconceptionally and throughout pregnancy for women with history of congenital anomalies) regularly after getting into the 3rd month of pregnancy.
7. Green leafy vegetables like spinach, beetroot, cabbage and fruits like banana, oranges, sweet potato, legumes like dried beans, soya products, almond, nuts, and starches like whole grains, bread, wheat flour and liver are good sources of folic acid.
8. Eat iron rich foods like green leafy vegetables (Beetroot, tomato, carrot), dry fruits (figs, raisins dried apricots, etc), soya bean, brown rice, potatoes, peas, strawberries, chicken liver etc.
9. Eat fruits like amla, guava, oranges and lemon; it helps in the absorption of iron.
10. Make your diet milk & milk products rich and eat paneer, yoghurt, curd, buttermilk, cheese.
11. Nuts like almonds and walnuts and food products like fish and oranges are best source of calcium. One must consume this.
12. Drink plenty of fluids including 8-12 glasses of water per day.
13. Cut down on your salt intake to prevent pregnancy-induced hypertension. Excess intake of beverages containing caffeine like coffee and tea adversely affect fetal growth and hence, should be avoided.
14. Enough physical exercise with adequate rest for 2-3 hrs during the day and 7-8 hrs during the night is advisable.
15. Avoid consuming unhygienic roadside food or anything that has been kept outside for a long time. These are responsible for food borne diseases.
16. And most importantly, stop any consumption of tobacco and alcohol in any form.
17. Meet and mingle with happy people. Meditate, listen to good music and read love stories.

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By now the entire world has recognized the fact that a sound body abodes a sound mind.Mental health plays a crucial part of good health, and has been defined by WHO as “A state of wellbeing in which every individual realizes his or her own potential, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to her or his community.”

Most of the youngsters and even teenagers, especially females of our generation are suffering from anxiety, depression, personality disorder and schizophrenia. While hormonal imbalance can be held responsible to a certain extent, most often than not, it is our lifestyle that needs to be held accountable. Several researches have also indicated that a stressful lifestyle is one of the most prevailing reasons behind it. In this cut-throat competitive era, to win the race, most of us become completely oblivious towards our lifestyle that can trigger several mental health issues.

I am sure most of you want to take control of your lifestyle and find it extremely demanding, time consuming and hard to follow, yet I would like to draw your attention towards some of the easiest tips to modify your erratic lifestyle.

• Manage your life within 24 hours. Include sufficient time for sleep, exercise and leisure along with work.
• Go back to childhood and bring your daily cycle in order. Remember what they taught us in school, “Early to bed early to rise makes a man healthy, wealthy & wise.” 
• Kick start your day at 6am and spend at least an hour in physical (exercise, aerobics) & mental health (yoga, Meditation & chanting)
• Follow deadlines for having breakfast, lunch and dinner, just like you follow it for projects.  
• Include high nutrition & fibre in your diet.
• Take appropriate rest and breaks during work and sleep for at least six to seven hours at night.
• Banish nicotine, alcohol & other narcotics from your life.
• Spend quality time with your family and pets.
• Listen to good music and read motivating books.
• Meet happy people and have meaningful conversations.

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Papaya, a sweet and delicious fruit, is anytime refreshing, low-cal and one of nature’s best offering. No wonder papaya has been known as “fruit of the angels” and the “tree of life” since decades. Once considered exotic, it is now available in the markets throughout the year. Although the fruit is available in the market all the year round, early summer is the peak time for this vibrant fruit.

Apart from tasting sweet and heavenly, papaya is considered as a rich source of Vitamin A, Vitamin C, Vitamin E, Vitamin B, folate, pantothenic acid, minerals like potassium & magnesium and antioxidant nutrients such as carotenes. It promotes the health of cardiovascular system and also protects our body from colon cancer. The consumption of papaya after a meal helps in better digestion. The ‘papain enzyme’ prevents our body from bloating and chronic indigestion.

Health Benefits

Protection against Heart Disease

Papayas have proved to be very helpful in the prevention of atherosclerosis & diabetic heart disease. Papayas are an excellent source of antioxidants like vitamin C , vitamin E and vitamin A through their concentration of pro-vitamin A carotenoid phytonutrients. These nutrients help in preventing oxidation of cholestrol as when the cholesterol is oxidized it is able to stick to and build up in blood vessel walls, forming dangerous plaques that can eventually cause heart attacks or strokes.

Papaya is also a good source of fiber, which helps in lowering of cholesterol levels. Folic acid found in papaya reduces the risk of damage to walls of the blood vessels and significantly reduces the risk of heart attack or stroke.

Promotes Digestive Health

The presence of fiber and nutrients in papaya prevents colon cancer. Papaya fiber has the ablility to bind cancer-causing toxins in the colon and keep them away from the healthy colon cells. Other than fiber, folate, vitamin C, beta-carotene and vitamin E helps reduce the risk of colon cancer.These nutrients provide synergistic protection for colon cells from oxidative damage to their DNA.

Anti-Inflammatory Effects

The papain and chymopapain enzymes help in lowering inflammation and improves the healing power of the body. The antioxidant nutrients found in papaya also help in reducing inflammation.

Immune Support

Vitamin A and C, which is manufactured in the body with the help of beta-carotene play a vital role in functioning of the immune system. Papaya is therefore a healthy choice for preventing diseases which are recurrent such as ear infections, cold and flu etc.

Protection from Mascular Degeneration

Studies indicate that consuming the fruit thrice a day lowers the risk of age-related macular degeneration (ARMD) by 36 percent. ARMD being one of the major cause of vision loss in old age.

Prevent Prostate Cancer

Studies suggest that regular consumption of lycopene-rich fruits greatly reduces a man’s risk of developing prostate cancer as lycopene results in forming a protective synergistic effect in the prostate gland.

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Pre menstrual syndrome is a collection of physical, emotional & psychological symptoms experienced by every woman prior to each menstrual cycle and disappears on the onset of menstruation or at the end of menstruation. PMS occurs on 2nd & 3rd decay of life. It’s prevalence is 75%. (National Women’s Health Information Center & CDC)

Prior to beginning of menses in each month woman experiences certain body changes like breast tenderness, weakness, hot sensation in body, pain in back and abdomen, changes in eating pattern, constipation, acne etc. Psychological changes could be irritability, insomnia, mood swing, depression, anxiety, confusion, and poor concentration. Capacity to bear such type of changes varies from woman to woman. Some of them experience fewer symptoms while another experience more. Some can tolerate it very easily while the others feel very discomforted during this phase as severity of these symptoms is more.

During this period woman like to sleep whole day, miss their study classes, avoid social get together, and take pain killer or certain medicine to overcome the phase. PMS can be self diagnosed. Does the mentioned symptoms occur before eight days of each menstrual cycle? If you are experiencing these symptoms since last three cycles then you are suffering from PMS.

The aim of this article is to make every woman aware about PMS because these are physiological changes experienced by every woman in every menstrual cycle. So she must be aware that these are cyclic changes experienced by every woman in mild or severe form. You can overcome this phase by adopting routine changes in our day to day lifestyle.

Dos–
⦁ Increase sugar intake
⦁ Seasonal green leafy vegetables and fruits
⦁ Plenty of water
⦁ Take milk and milk product
⦁ High carbohydrate & low protein diet in evening
⦁ Morning walk, abdominal exercise, yoga, meditation etc
⦁ Weight reduction if overweight
⦁ If underweight take high nutritional diet

Don’ts –

⦁ Excessive intake of salt, spicy, and oily food stuffs, junk food
⦁ Avoid caffeine containing food stuffs
⦁ Avoid smoking & alcohol
⦁ Avoid stress

If you adopt certain lifestyle changes and diet changes then you can make your menses day free from PMS. If PMS symptoms are severe then proper advice should be taken from your gynaecologist.

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Do you rush to your nearest bakery twice a day to hog on to your favourite cakes and desserts? Do you feel weak and helpless when people eat anything delicious in front of you? Do you feel dejected when people call you fat but a hamburger is enough to make-up for it?

If the answer to any of these questions in yes, then my dear friend you are a victim of food. There is nothing bad in enjoying food like every normal person does, but the problem arises once you graduate from a foodie or a glutton to maniac. This leads to obesity. Obesity may be defined as an abnormal growth of adipose tissue due to enlargement of fat cell size or an increase in fat cell numbers or both. It is often expressed in term of body mass index (BMI).

For most people, BMI is a reliable indicator of body fat. It is calculated based on your height & weight.BMI can be calculated with help of weight & height by simple formula

Abdominal obesity is defined as waist circumference of > 102 cm for men and > 88 cm for non-pregnant women

Harmful effects of being overweight & obese on health

Obesity is the most prevalent form of malnutrition that affects both children & adults. It is estimated that in developed countries 20 to 40 % adults & 10 to 20 % children are affected. This condition often leads to

• High blood pressure
• Diabetes
• Dyslipidemia – abnormal amount of lipids in blood (high cholesterol/ triglycerides)
• Coronary heart disease
• Asthma
• Liver & Gallbladder disease
• Sleep apnea & respiratory problems
• Osteoarthritis (degeneration of cartilage)
• Gynecological problems (abnormal menses, infertility)
• Cancers (endometrial, breast, and colon)

Prevention & control

1. Slow & steady reduction of body weight is advisable.
2. Don’t go for crash diets. Severe fasting may lead to health hazards.
3. Achieve energy balance & appropriate weight for height.
4. Regular physical exercise may help.
5. Eat small meals regularly at frequent intervals.
6. Cut down on sugar, salt, fatty foods, refined foods, soft drinks, & alcohol.
7. Eat complex carbohydrates, low glycemic foods, & fiber rich diets.
8. Increase consumption of fruits and vegetables, legumes, whole grains and nuts.
9. Limit fat intake and shift from saturated to unsaturated fats.
10. Avoid trans-fatty rich foods (vanaspati , bakery products & sweets).
11. Drink low- fat/ skimmed milk.

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All the ladies out there, who are desperate to seek help on menopause but are really embarrassed to reach out, we are discussing the causes and symptoms of menopause. So, don’t shy away, it is a natural process that occurs in women’s life as a part of normal aging.

It’s no big deal but just a sign that indicates the time of cessation of ovarian function resulting in permanent amenorrhoea or it is the final act of menstruation. According to WHO – it is the permanent cessation of menstrual period that occurs naturally or induced by surgery, chemotherapy or radiation. It is the phase in the ageing process when a woman passes from the reproductive to the non-reproductive stage.

It may be physiological or artificial, induced by radiation, surgery (oophorectomy) or hormonal therapy (gonadotrophin releasing hormone analogues). It occurs between the age 45 to 50 years the average age is 47 years. Spontaneous cessation of menses before the age of 40 years is termed premature ovarian failure.

Know when it happens

General problems

• Excessive sweating and flushes during day
• Excessive sweating and flushes during night
• Poor sleep pattern
• Tiredness
• Loss of energy
• General aches & pains
• Generalized itching
• Formication (sensation of something crawling over the skin)

Emotional problems

• Tearfulness
• Depression
• Feelings of unworthiness
• Irritability
• Anger
• Bitterness
• Panic attacks
• Palpitations

Personality problems

• Loss of memory
• Loss of concentration
• Feelings of personality disintegration

  Sexual problems

• Vaginal dryness/soreness
• Vaginal itching
• Dyspareunia
• Postcoital bleeding
• Loss of libido
• Difficulty achieving orgasm

Urinary problems

• Frequency
• Urgency
• Urge of incontinence
• Stress of incontinence
• Nocturia
• Enuresis

Menstrual cycles

• Erratic cycles
• Lighter menstrual loss/heavier loss
• Intermenstrual bleeding
• Postmenopausal bleeding (bleeding after 1 year’s amenorrhoea)

Osteoporosis

• Enhanced bone fragility
• Increased fracture risk
•  Decrease of bone mass
• Pain in joints

Cardiovascular changes

• Ischemic heart disease (IHD)
• Hypertension
• Myocardial infarction

 Skin

• Dryness

Investigation

• Blood pressure
• Fasting & post meal Blood sugar
• Fasting Lipid profile
• Bone mineral density (BMD)
• Mammography
• Ultrasonography
• Pap smear

It’s always better to be aware and alert at the onset or around the onset of menopause and consult your gynaecologist for the treatment.

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Osteoporosis is characterized by low bone mass with micro architectural deterioration of bone tissue leading to enhanced bone fragility. This increases the susceptibility to fracture. A low bone mineral density (BMD) predisposes osteoporotic fractures. With increasing longevity of the Indian population, it’s now realized that, like in the West, osteoporotic fractures are a major cause of morbidity and mortality in the elderly. Indians lag when it comes to bone health which is why osteoporosis is slowly taking a toll in India. Peak bone mass achieved during puberty is a strong predictor of development of osteoporosis in later years. Vitamin D and calcium deficiency are major contributors of BMD during puberty and adolscence. The skeleton takes up calcium avidly and builds up its reserves. This uptake of calcium into the bone depends mainly on calcium and vitamin D nutrition, as well as exercise. Generally peak bone mass is achieved by the age of thirty. From the mid-thirties there is a gradual progressive bone loss which continues throughout the lifetime and is accelerated during menopause in women.

We take a look at the factors that cause Osteoporosis.

Modifiable factors

Calcium and vitamin D deficiency
Over weight
Sedentary life style
Smoking
Excessive alcohol and caffeine intake

Non-modifiable factors

-Female sex
-old age
-small thin built
-Family history of fractures
-Menopause

Medical conditions like Hypogonadism, Thyrotoxicosis, Cushing Syndrome, Anorexia Nervosa, Malabsorption Syndromes, Chronic liver and Renal disease; drugs like glucocorticoids and anticonvulsants and chronic inflammatory conditions like Rheumatoid Arthritis may lead to secondary osteoporosis.

Preventive measures

-Encourage children to drink milk for adequate calcium intake
-Go outdoors in the Sun and allow sunlight in your house for the synthesis of vitamin D
-Exercise for strong bones. These three are the crucial elements in determining peak bone mass.
-Be regular with exercise for 30 minutes a day or 3 days a week as it helps increase the bone mass.
-Dietary intake should include milk, milk products (like paneer,yoghurt, curd ,buttermilk, cheese) almond, walnuts, fish and orange. They are good sources of calcium.
-Consumption of tobacco and alcohol is strongly discouraged.
-Medical advice is suggested incase of suffering from any illness regarding bone health

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