Exercises which you can do during the First three months of Pregnancy

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Exercises which you can do during the First three months of Pregnancy

The first trimester is the most critical time in your pregnancy. Although the fetus at the end of three months is only about 4 inches long and weighs less than 1 ounce, all of its functions have begun to form — major organs and nervous system, heartbeat, arms, fingers, legs, toes, hair, and buds for future teeth.

This is not a time to skimp on food or count calories. You’re not quite eating for two people, but you do need extra nutrients for your growing fetus. The general recommendation is to eat about 300 extra calories a day. You’ll need to gain 25 to 35 pounds during your pregnancy. This will allow you to nourish your fetus and store nutrients for breast-feeding. Expect to gain at least 3 to 4 pounds during the first trimester.

Exercise is important during the first trimester of pregnancy and helps by:

  • Preventing/easing back pain and other discomforts
  • Boosting mood and energy levels
  • Preventing excess weight gain
  • Increasing muscle strength

exercise

Exercises

  • Walking helps the heart and lungs work more efficiently with minimal stress on your joints
  • Other choices: swimming, low impact aerobics and cycling on a stationary bike
  • Strength training exercises; avoid lifting very heavy weights
  • Combination of aerobic exercise like swimming or walking and strengthening exercise like yoga
  • Aim for at least 30 minutes of moderate intensity activity, on most, if not all, days of the week

Signs which mean stop exercising

  • Chest, leg, joint or stomach pain
  • Dizziness
  • Shortness of breath
  • Vaginal bleeding or loss of fluid from vagina
  • Difficulty with walking
  • Uterine contractions

Helpful tips:-

  • Discuss with your doctor before starting any exercise
  • Although exercise is generally good for you as well as your baby, your doctor might advise you not to exercise if you have:
  1. Any heart or lung disease
  2. Pregnancy related high blood pressure
  3. Problems related to uterus
  4. Vaginal bleeding
  5. History of preterm labor during previous pregnancy
  6. Multiple pregnancies increasing the risk for preterm labor

Exercises to Avoid

Some exercises are never good during pregnancy. Avoid any contact sport in which someone could injure you or the baby with the force of a ball or her own body. Skip the slopes as you could collide with someone, something or suffer altitude sickness — restricting your baby’s oxygen supply. Put gymnastics, water skiing, scuba diving and horseback riding on hold during pregnancy. The jolts from riding can harm the baby.

Exercising With Caution

Even when you’re just going for a power walk, you need to take more than just your favorite tunes loaded onto your mp3 player. Dress appropriately in a supportive sports bra, loose-fitted clothing and athletic shoes with good traction. Take a bottle of water to stay hydrated. Warm-up beforehand and cool-down after. You should not feel hot or winded. Overheating is especially dangerous in these first three months.

 

 

Changes in the First 3 months of Pregnancy

If you know what changes can happen during pregnancy. It can help you face the months ahead with confidence.

Pregnancy has three Trimesters-what are these?

The entire duration of pregnancy is divided into 3 trimesters as follows

  1. First trimester:- begins from the first day of your last period and last till the end of week 13.
  2. Second trimester:– begins from week 14 and lasts till the end of week 26 (consists of 4th, 5th and 6th completed months of pregnancy
  3. Third trimester:– begins from week 27 and ends anywhere between week 38-week 42 (consists of 7th, 8th and 9th completed months of pregnancy.

1st trimester

Changes that you may experience during the first trimester

Bleeding:-

  • Some may bleed slightly during the first trimester
  • No need to worry; light spotting may indicate that the fertilized embryo has got attached to the wall of uterus

What you can do?

Call your doctor immediately if you have increased bleeding and cramps or sharp pain in the abdomen; this could be a sign of miscarriage or ectopic pregnancy (embryo getting implanted outside the uterus)

Painful breasts:-

  • One of the earliest signs of pregnancy, which can last till the last trimester Occurs because of hormonal changes, which are preparing your milk ducts to feed the baby
  • To overcome this problem- increase your bra size and wear a more supportive or sports bra.

Constipation:-

  • High hormone levels during pregnancy may slow down the movement of food through your intestine
  • Your iron supplements may also lead to constipation

What you can do?

  • Take fiber-rich diet
  • Drink lots of fluids
  • Increase physical activity

Fatigue:-

Your body is working hard to support a growing baby; it is common to feel exhausted

What you can do?

  • Make sure you eat a healthy diet and get plenty of rest and sleep
  • Take iron supplements as prescribed by your doctor, as too little can lead to anemia
  • Eat more proteins; they help in iron absorption and production of red blood cells’ there by preventing anemia
  • Eat foods rich in iron such as jiggery, green leafy vegetables like spinach, mustard leaves, turnip green, cereals and sprouted pulses to prevent anemia

Food cravings and Aversions:-

Craving for food is common in some, while some may dislike food. Craving from time to time is normal, provided you are having healthy, low calorie foods. If you experience craving for non-foods like clay, dirt etc.’ then report to your doctor immediately, as this could be dangerous for you and your baby

Nausea or Morning sickness:-

  • Nausea is very common and occurs due to hormonal changes in your body; it can last through the first trimester
  • It is usually worst in the morning, hence also called as morning sickness
  • Nausea may be a warning sign that you are experiencing a protein deficiency

What you can do?

  • Eat small, frequent meals throughout the day
  • Eat foods low in fat and easy to digest
  • Eat meals high in protein
  • If your diet is low in protein, take protein supplements after consulting your doctor
  • Avoid smells such as cigarette smoke or perfume that can worsen nausea
  • Drink plenty of fluids
  • Avoid coffee/fluids containing caffeine and alcohol

 

Zika virus Infection Symptoms, Diagnosis and its effect in pregnant women

Zika virus is spread to people through mosquito bites. The most common symptoms of Zika virus disease are fever, rash, joint pain, and conjunctivitis (red eyes). The illness is usually mild with symptoms lasting from several days to a week. Severe disease requiring hospitalization is uncommon.

Where has Zika virus been found?

  • Prior to 2015, Zika virus outbreaks have occurred in areas of Africa, Southeast Asia, and the Pacific Islands.
  • In May 2015, the Pan American Health Organization (PAHO) issued an alert regarding the first confirmed Zika virus infections in Brazil.
  • Currently, outbreaks are occurring in many countries.
  • Zika virus will continue to spread and it will be difficult to determine how the virus will spread over time.

zika

Symptoms

  • About 1 in 5 people infected with Zika virus become ill (i.e., develop Zika).
  • The most common symptoms of Zika are fever, rash, joint pain, or conjunctivitis (red eyes). Other common symptoms include muscle pain and headache. The incubation period (the time from exposure to symptoms) for Zika virus disease is not known, but is likely to be a few days to a week.
  • The illness is usually mild with symptoms lasting for several days to a week.
  • Zika virus usually remains in the blood of an infected person for a few days but it can be found longer in some people.
  • Severe disease requiring hospitalization is uncommon.
  • Deaths are rare.

How does Zika virus affect pregnant women and fetuses?

Pregnant women have the same risk as the rest of the population of being infected with Zika virus, which is transmitted by the bite of infected Aedes mosquitoes. Many women may remain unaware they have the virus, as they may not develop any symptoms. Only one in four people infected with Zika develops symptoms, and in those with symptoms the illness is usually mild. Brain growth may decrease in fetus due viral infection to zika

·       Microcephaly:- abnormal smallness of head.

In some Brazilian states where Zika virus has been circulating in recent months, there has been a marked increase in cases of newborns with microcephaly. According to a preliminary analysis of research carried out by Brazilian authorities, the greatest risk of microcephaly and malformations is associated with infection during the first trimester of pregnancy.

 

Should pregnant women travel to areas where Zika is circulating?

Before traveling, pregnant women should consult a doctor to get advice in this regard. The most important thing is to avoid mosquito bites to prevent infection with Zika, dengue or chikungunya. In this respect, pregnant women and women of reproductive age should follow the same recommendations as all travelers:

  • Protect skin from exposure to mosquitoes by wearing long sleeves, long pants and hats
  • Use mosquito repellent as indicated by health authorities and according to instructions on the label
  • If you sleep during the day, protect yourself with insecticide-treated mosquito netting
  • Identify and eliminate possible mosquito breeding sites.

 

Diagnosis

  • The symptoms of Zika are similar to those of dengue and chikungunya, diseases spread through the same mosquitoes that transmit Zika.
  • See your healthcare provider if you develop the symptoms described above and have visited an area where Zika is found.
  • If you have recently traveled, tell your healthcare provider when and where you traveled.
  • Your healthcare provider may order blood tests to look for Zika or other similar viruses like dengue or chikungunya

 

Treatment

  • No vaccine or medications are available to prevent or treat Zika infections.
  • Treat the symptoms:
    • Get plenty of rest
    • Drink fluids to prevent dehydration
    • Take medicines, such as acetaminophen or paracetamol, to relieve fever and pain
    • Do not take aspirin and other non-steroidal anti-inflammatory drugs (NSAIDs), like ibuprofen and naproxen. Aspirin and NSAIDs should be avoided until dengue can be ruled out to reduce the risk of hemorrhage (bleeding). If you are taking medicine for another medical condition, talk to your healthcare provider before taking additional medication.
  • If you have Zika, avoid mosquito bites for the first week of your illness.
    • During the first week of infection, Zika virus can be found in the blood and passed from an infected person to another mosquito through mosquito bites.
    • An infected mosquito can then spread the virus to other people.

How to prevent zika virus infection?

Zika virus is spread to people through mosquito bites. So Zika viral infection can be prevented by avoiding the mosquito bites.

Mosquito control methods:-

  • Empty water from containers such as flower pots, birdbaths, pet water dishes, cans, gutters, tires and buckets regularly to disrupt the mosquito breeding cycle.
  • Keep windows and door screens in good working order to prevent mosquitoes from entering your home.
  • If possible, wear long-sleeved shirts and long pants while outdoors, consider staying indoors early in the morning and evening when mosquitoes are most active.
  • Maintain your swimming pool to prevent mosquito breeding, and report abandoned pools to your
  • Use mosquito netting over infants carriers when infants are outdoors.

 

Beauty tips with Chocolate Powder

We all know that chocolate powder is used in the preparation of cakes, chocolates, cupcakes and sweets. Along with these uses chocolate powder can be used in beauty tips also. The anti-oxidant content is high in chocolate powder. These anti-oxidants prevent free radicals. Chocolate facial is getting popular by day. Rich in antioxidants, chocolate helps reverse the signs of ageing. It moisturizes your skin, protects the sun damage and tightens by maintaining the collagen production.

Cocoa Powder Benefits 

  • Adds a glow to your face
  • Moisturizes your skin
  • Is rich in antioxidants
  • Helps fight ageing
  • Promotes collagen production for tighter skin
  • Prevents blemishes

cocoa

  1. Chocolate powder and Oat meal powder pack:-

Ingredients needed for this pack:-

  • 1 table spoon of chocolate powder
  • 1 table spoon of oatmeal powder
  • 2 table spoons o curd

Mix all these ingredients properly and apply on the face. Just remember to wash your ace before applying this pack. Wait for 15 minutes after that wash your face with slight hot water. This pack will gives you smooth skin.

  1. Chocolate powder and olive oil pack:-

Ingredients needed:-

  • 1 table spoon chocolate powder
  • ½ table spoon olive oil
  • ½ table spoon sugar

Mix these ingredients properly and apply on y7our ace. Gently rub the ace with your fingers in a circular motion. Don’t rub under the eyes. This mix acts as a good scrubber to your facial skin. Wash your face after the pack is completely dried. Scrubbing action of this mix can remove dirt and dead cells from the skin and give smooth and bright skin.

  1. Chocolate powder and Milk pack:-

Ingredients needed:-

  • 1 table spoon chocolate powder
  • Pinch of salt
  • 2 table spoons of milk

Mix these ingredients and make it as a paste. Apply this paste to your face and wait for 15 minutes. Wash the ace with slight hot water. This pack cleans the skin and improves the brightness of the skin.

  1. Chocolate powder and Honey pack:-

Ingredients needed:-

  • 1 table spoon chocolate powder
  • 1 tablespoon honey
  • ½ table spoon butter

Mix these ingredients and make it as a paste. Apply this paste to the face and wait for 20 minutes. Wash your face with slight hot water. This pack removes dust and dirt from the skin.

  1. Chocolate powder and egg pack:-

Ingredients needed:-

  • 2 table spoons of chocolate powder
  • 1 table spoon olive oil
  • 1 egg yolk

Mix these ingredients and apply this pack to the face. Wait for 20 minutes after that wash your face with water. This pack provides moisture to the skin; so this is especially useful in winter season.

 

 

 

 

Simple Beauty tips with Honey

Honey is nature’s energy booster. Honey has so many health, beauty and medicinal benefits. Daily intake of honey can increase your memory. Its antioxidant and anti-bacterial properties can help improve digestive system and help you stay healthy and fight disease. Start every brand new day with this cleansing tonic if you want to see this health benefit of honey: before breakfast, mix a spoonful of honey and lemon juice from half a lemon into a cup of warm water and drink it.

This natural unprocessed sugar — fructose and glucose — directly enter the bloodstream and can deliver a quick boost of energy. The rise in blood sugar acts as a short-term energy source for your workout, especially in longer endurance exercises. The golden liquid’s thick consistency helps coat the throat while the sweet taste is believed to trigger nerve endings that protect the throat from incessant coughing.

All honeys are not equal. Generally the honey available in grocery stores are the ones processed with heat, which exterminates off its healing enzymes and annihilates-rich contents. So use raw honey, as it has not been processed and provides your skin with healing benefits

honey

Beauty tips with Honey:-

  1. Tip For dry skin:-

so many people suffers with dry skin especially in winter season. For this problem honey is the best solution because honey can provide moisture to the skin.

How to use:- Apply fresh honey to the face as a pack and wait for 20 minutes. After 20 minutes wash your face with cool water. This pack can gives you fresh face and moisture to the skin

  1. Acne Treatment:-
    Honey contains antibacterial and antifungal properties that thwart bacteria that can lead to breakouts. Its anti-inflammatory properties will calm redness and irritation.

Try it:– Apply a dab of raw honey to affected areas, and sit for 10-15 minutes. Rinse with tepid water.

  1. Removes dirt and dead cells from the skin

Travelling is common in our routine life for the purpose of business, job studies and etc. Due to these journeys so much of dust, dirt and dead cell can accumulate on our face.

Try it:-mix 1 spoon honey and half spoon coconut oil and apply to the face. Slowly rub the face with fingers to improve blood circulation. After that wash your face with water and then you will get clean and smooth face.

  1. Improves facial brightness:-

brightness and smile on your face can increase your confidence. Some simple beauty tips can improve brightness of your skin

Try it:– Mix 1 spoon honey, 1 spoon besan, 1 spoon milk an d 1 spoon sugar. Apply this mix to the face and rub slowly with your fingers. This pack can remove dead cells from the skin and improves the brightness of you face. Frequent use of this pack gives you best result

  1. Hair Conditioner
    The enzymes and nutrients in raw honey give dull hair shine without weighing it down. Coconut oil penetrates the hair shaft to condition and smooth the cuticle and give your strands the luster you crave.

Try it: Mix one tablespoon raw honey with two tablespoons coconut oil. Apply thoroughly to the bottom two-thirds of damp hair, starting at the ends and working up. Let sit for 20 minutes, and rinse well.

  1. Sunburn Treatment
    Honey restores hydration to the deepest layers of sun-exposed skin—and both honey and aloe vera contain powerful anti-inflammatories to calm burned skin and aid recovery.

           Try it: Mix one part raw honey with two parts pure aloe vera gel. Apply to sunburned skin.

  1. Use honey to get rid of unwanted hair:-

If unwanted facial hair is what you are looking to get rid of, then try this home remedy.

  • In a vessel, take one teaspoon of honey, one tablespoon of sugar and a few drops of lemon juice.
  • Beat it into a smooth paste.
  • Now heat it in a microwave for up to three minutes.
  • Touch to see if it isn’t too hot and apply it on the area you want to pluck hair from in the same direction as the hair growth.
  • Now take a strip of cloth and place it on top and pull it in the opposite direction.
  • This will remove the hair from the root and your face will be hair-free for a prolonged period.

 

 

 

honey

Home remedies to get Thick, Long and Beautiful hair

Everybody wants to get thick hair but so many people don’t know how to get thick hair. Home remedies are best way to get thick, bouncy and shiny hair than expensive artificial treatments. Thick, bouncy and shiny hair will makes you more confident and beautiful. You can try different hair styles with your thick hair that makes your appearance special in parties and functions. Environmental factors such as humidity, heat and cold can affect your hair so you have to take care against these conditions. Simple home remedies will give you healthy and thick hair.

Henna leaves:-

The next important and popular use of henna is for hair growth. Henna for natural hair is really useful that provides a healthy glow and volume to it and makes it shine with all its might. There are several major causes of hair fall in the day to day life. It can be caused by lack of nutrients in the daily diet, hormonal changes, pollution or overuse of hair styling products. But henna can help in preventing hair fall in an effective and natural way.

How to use henna leaves?

Fresh henna leaves or in the form of henna powder are used for hair pack. Take handful of henna leaves and grind them. Apply the henna leaves paste on scalp and hair and wait for one hour. Wash the hair after one hour with mild shampoo. If you want to use henna powder then mix the powder with water or egg white. Egg white makes the hair smoother and silky.

Banana pack to get smooth hair:-

This is the best pack to get smooth hair. People with rough hair will get more benefits from this pack. Ripen bananas are used for this pack. Make paste with ripen bananas and apply i9t on yhour scalp and hair. After 1 hour wash the hair with water and shampoo the hair. Banana pack is very sticky in nature so it is hard to wash this pack. Try this pack when you have more leisure time because this pack takes more time to wash off.

hair

Hibiscus pack:-

Fresh hibiscus leaves or hibiscus powder are used in this pack. Grind the fresh hibiscus leaves and apply the paste on your hair and scalp. If you want to use hibiscus powder then mix the powder with water or curd. Regular use3 of this pack will reduce the hair fall and increases the thickness and length of the hair.

Hibiscus flowers for hair growth:-

Any type of hibiscus flower is good for the hair. However, it becomes more effective if you will also utilize the leaves. Combine both leaves and petals and grind them and add to your regular shampoo. Make sure that you do not throw away the juice that comes out from grinding. Put everything into your shampoo solution and leave it in your hair for at least 5 minutes. If you do this on a regular basis, you will be able to see visible results in a span of a few months.

Egg pack for long hair:-

Conditioning your hair with eggs enhances hair growth because eggs contain lots of protein. Hair is composed of 70 percent keratin protein, so egg protein helps rebuild damaged hair by filling in weakened spots along the hair strand, which temporarily strengthens the hair.

The egg yolk therapy helps an individual attain beautiful hair. Applying the yolk will make hair strong and silky. It will also result in minimal breakage. Hair that is otherwise frizzy and dull becomes more manageable. Using eggs adds volume to your hair and gives it a natural healthy shine. It acts as a natural conditioner and moisturizer which keeps your hair hydrated all the time.

We can get sufficient amount of protein, sulfur, zinc and iron from eggs. These are necessary for the hair growth. Mix egg white and yolk, 1 spoon honey and some drops of olive oil and apply it to hair. After 1 hour wash the hair with shampoo. If using eggs alone causes a problem, you can mix it with curd or a good conditioner.

Amla(gooseberry) pack:-

Apply raw amla(gooseberry) paste on hair keep it for 2 hours then wash it. It stops hair falling and helps to grow hair.

Just boil dry amla 50 grams in pure 200 grams coconut oil. Strain it well and cooled. Use it every night for long hair.

Lemon for long beautiful hair:-

Lemon has many health benefits for skin and it is equally good for hair too. But it is not advisable to use lemon directly on scalp because of its acidic nature.

How can you use lemon for your hair?

Using with shampoo:- Applying lemon juice cannot be advised for everyone with hair problems. Lemon has acidic ingredients that can cause scalp itching or irritation. It is better that you use it with your shampoo. Pour a spoon of lemon juice into a mild shampoo and use it to wash your hair. It will bring a glow to the hair.

lemon works as a natural remedy for dandruff and you can increase its efficacy by mixing it with yogurt. Take some plain yogurt and pour a spoonful of lemo0n juice in it. Massage this on the scalp gently. The dandruff will be eliminated and yogurt will soothe and nourish the scalp. This can be done twice a week

Using with neem leaves:- using lemon juice with neem can eliminate dandruff and any fungal infection on t56he scalp. Youn need to take some neem leaves and make a past5e. Now mix 2 sppoons of lemon juice with it. Apply thisx mixture on your scalp and let it remain for half an hour or so. Then wash off with a shampoo. You may apply this pack twice a week

Simple tips to get dandruff free hair:-

  • Add 2 garlic cloves and black pepper to the coconut oil and heat the oil for 5 minutes. Allow the oil to cool and apply it on the scalp. After 1 hour shampoo the hair. This simple procedure is effective in removing dandruff.
  • Rub your scalp with soaked fennel to cure your dandruff
  • Use onion juice o9n head and scalp. Massage it well. It is good for hair and kills lice.
  • Lemon works as a natural remedy for dandruff and you can increase its efficacy by mixing it with yogurt. Take some plain yogurt and pour a spoonful of lemo0n juice in it. Massage this on the scalp gently. The dandruff will be eliminated and yogurt will soothe and nourish the scalp. This can be done twice a week

 

 

 

Swine flu Symptoms, Treatment and Preventive methods

 

Swine flu (swine influenza) is a respiratory disease caused by viruses (influenza viruses) that infect the respiratory tract of pigs, resulting in nasal secretions, a barking cough, decreased appetite, and listless behaviour. Swine flu produces most of the same symptoms in pigs as human flu produces in people. Swine flu can last about one to two weeks in pigs that survive. Swine influenza virus was first isolated from pigs in 1930 in the U.S. and has been recognized by pork producers and veterinarians to cause infections in pigs worldwide.

swine flu

How is swine flu transmitted? Is swine flu contagious?

Swine flu is transmitted from person to person by inhalation or ingestion of droplets containing virus from people sneezing or coughing; it is not transmitted by eating cooked pork products. The newest swine flu virus that has caused swine flu is influenza A H3N2v (commonly termed H3N2v) that began as an outbreak in 2011. The “v” in the name means the virus is a variant that normally infects only pigs but has begun to infect humans. There have been small outbreaks of H1N1 since the pandemic; a recent one is in India where at least three people have died

What are the Symptoms of Swine Flu?

Symptoms of swine flu in humans are similar to most influenza infections: fever (100 F or greater), cough, nasal secretions, fatigue, and headache

H1N1 flu signs and symptoms in humans are similar to those of other flu strains:

  • Fever (but not always)
  • Cough
  • Sore throat
  • Runny or stuffy nose
  • Watery, red eyes
  • Body aches
  • Headache
  • Fatigue
  • Diarrhoea
  • Nausea and vomiting

Some patients develop severe respiratory symptoms and need respiratory support (such as a ventilator to breathe for the patient). Patients can get pneumonia (bacterial secondary infection) if the viral infection persists, and some can develop seizures. Death often occurs from secondary bacterial infection of the lungs

H1N1 flu symptoms develop about one to three days after you’re exposed to the virus.

How is swine flu diagnosed?

Swine flu is presumptively diagnosed clinically by the patient’s history of association with people known to have the disease and their symptoms listed above. Usually, a quick test (for example, nasopharyngeal swab sample) is done to see if the patient is infected with influenza A or B virus. Most of the tests can distinguish between A and B types. The test can be negative (no flu infection) or positive for type A and B. If the test is positive for type B, the flu is not likely to be swine flu. If it is positive for type A, the person could have a conventional flu strain or swine flu.

Swine flu is definitively diagnosed by identifying the particular antigens (surface proteins) associated with the virus type. In general, this test is done in a specialized laboratory and is not done by many doctors’ offices or hospital laboratories.

What is the treatment of Swine flu?

Most cases of flu, including H1N1 flu, require only symptom relief. If you have a chronic respiratory disease, your doctor may prescribe additional medications to help relieve your symptoms.

High-risk groups are those who:

  • Are in a hospital, nursing home or other long-term care facility
  • Are younger than 5 years of age, particularly children younger than 2 years
  • Are 65 years and older
  • Are pregnant or within two weeks of delivery, including women who have had pregnancy loss
  • Are younger than 19 years of age and are receiving long-term aspirin therapy, because of an increased risk of developing Reye’s syndrome, a rare but potentially fatal disease that can occur when using aspirin during a viral illness
  • Are morbidly obese, defined as having a body mass index above 40
  • Have certain chronic medical conditions, including asthma, emphysema, heart disease, diabetes, neuromuscular disease, or kidney, liver or blood disease
  • Are immunosuppressed due to certain medications or HIV
  • Are American Indians or Native Alaskans

If you develop any type of flu, these measures may help ease your symptoms:

  • Drink plenty of liquids. Choose water, juice and warm soups to prevent dehydration.
  • Rest. Get more sleep to help your immune system fight infection.
  • Consider pain relievers. Use an over-the-counter pain reliever, such as acetaminophen (Tylenol, others) or ibuprofen (Advil, Motrin IB, others), cautiously. Also, use caution when giving aspirin to children or teenagers.

How to prevent Swine flu?

The Centers for Disease Control and Prevention recommends flu vaccination for all people older than 6 months of age. An H1N1 virus is one component of the seasonal flu shot for 2014-15. The flu shot also protects against two or three other influenza viruses that are expected to be the most common during the flu season.

  • The vaccine will be available as an injection or a nasal spray. The nasal spray is approved for use in healthy people 2 through 49 years of age who are not pregnant. The nasal spray isn’t recommended for people who are older than 50, younger than 2, pregnant or allergic to eggs, or people who have asthma or a compromised immune system, or those who use aspirin therapy.

 

These measures also help prevent swine flu (H1N1 flu) and limit its spread:

  • Stay home if you’re sick. If you have swine flu (H1N1 flu), you can give it to others. Stay home for at least 24 hours after your fever is gone.
  • Wash your hands thoroughly and frequently. Use soap and water, or if they’re unavailable, use an alcohol-based hand sanitizer.
  • Contain your coughs and sneezes. Cover your mouth and nose when you sneeze or cough. To avoid contaminating your hands, cough or sneeze into a tissue or the inner crook of your elbow.
  • Avoid contact. Stay away from crowds if possible. And if you’re at high risk of complications from the flu — for example, you’re younger than 5 or you’re 65 or older, you’re pregnant, or you have a chronic medical condition such as asthma — consider avoiding swine barns at seasonal fairs and elsewhere.
  • Reduce exposure within your household. If a member of your household has swine flu, designate only one household member to be responsible for the ill person’s personal care.

 

Top 10 Health benefits of Peanuts

Peanuts also called as ground nuts because they obtained from the ground. Peanuts are popularly used as seed oil in India. They are easily available round the year and almost everywhere in India. Peanuts are also taken as snacks in many households especially in India. In reality, peanuts are actually legumes. But since they have all the properties of nuts like almonds, cashew nuts, etc., these are also included in the family of nuts. Peanuts and peanut butter are full of nutrients. Vitamins and minerals, including hard-to-get vitamin E, magnesium, and potassium, as well as, bioactive components like resveratrol and phytosterols are packed into small peanut kernels, making them a healthy and critical addition to your snacks and meals.

Peanuts grow in a very fascinating manner. They actually start out as an above ground flower that, due to its heavy weight, bends towards the ground. The flower eventually burrows underground, which is where the peanut actually matures. The veined brown shell or pod of the peanut contains two or three peanut kernels. Each oval-shaped kernel or seed is comprised of two off-white lobes that are covered by a brownish-red skin. Peanuts have a hardy, buttery and “nutty” taste. Due to their high protein content and chemical profile, peanuts are processed into a variety of different forms, including butter, oil, flour, and flakes.

What are the health benefits of Peanuts?

  1. Boost Your Metabolism

Peanuts provide key nutrients that can help keep your metabolism at its best. What is more is that peanuts may help to stimulate your metabolism! Purdue University found that after eating peanuts regularly for 19 weeks, resting energy expenditure was 11% greater than at baseline. Studies in adults and in children have shown that people who eat peanuts on a regular basis have lower body weights and lower Body Mass Index’s (BMI’s) . So, including peanuts or peanut butter as a nutritious addition to your diet can be done without guilt or breaking “the diet” bank, when eaten in the right portions.

  1. Fights Depression:

Low Serotonin levels leads to depression. Tryptophan in peanuts increases the release of this chemical and thus helps you fight depression. Eating peanut benefits health in many ways and you should make it a point to take in a minimum of two tablespoons of peanut butter each week in order to keep those dangerous diseases away and stay healthy!

  1. Save you from Gall Stones:

Just an ounce of peanuts or two tablespoons of peanut butter each week can save you from gall stones or gallbladder diseases with 25% reduced risk. This amazing health benefit of peanuts keeps all the diseases at bay

  1. Can reduce Colon Cancer:

Peanuts can reduce colon cancer especially in women. Eating at least 2 spoons of peanut butter twice a week can reduce the risk of colon cancer in women by up to 58% and in men by up to 27%. This is one of the best benefits of peanuts for women

  1. Eating Nuts Lowers Risk of Weight Gain

Although nuts are known to provide a variety of cardio-protective benefits, many avoid them for fear of weight gain. A prospective study published in the journal Obesity shows such fears are groundless. In fact, people who eat nuts at least twice a week are much less likely to gain weight than those who almost never eat nuts.

  1. Prevents heart diseases:

Peanuts are rich in monounsaturated fats, the type of fat that is emphasized in the heart-healthy Mediterranean diet. Studies of diets with a special emphasis on peanuts have shown that this little legume is a big ally for a healthy heart. In addition to their monounsaturated fat content, peanuts feature an array of other nutrients that, in numerous studies, have been shown to promote heart health.

 

  1. Anti-oxidants:

Peanuts contain anti-oxidants in high concentrations . These anti-oxidants become more active when peanuts are boiled. There is a 2-fold increase in Biochanin-A and 4-fold increase in Genistein content. These reduce the damage done by free radicals produced in the body. To lower your risk of cardiovascular and coronary heart disease, enjoy a handful of peanuts or other nuts, or a tablespoon of nut butter, at least 4 times a week.

  1. Anti-aging:

Peanuts have been found to contain the potent antiaging molecule resveratrol, the same phytochemical found in red wine and grapes. Studies have shown that resveratrol can fight the proliferation of fat cells and improve the uptake of sugar from the blood. The resveratrol in peanuts is found in the seed itself and the skin.

  1. Rich source of B complex vitamins and Minerals:

The nuts are packed with many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates. 100 g of peanuts provide about 85% of RDI of niacin, which contribute to brain health and blood flow to brain. The nuts are rich source of minerals like copper, manganese, potassium, calcium, iron, magnesium, zinc, and selenium. Just a handful of peanuts per day provide enough recommended levels of phenolic anti-oxidants, minerals, vitamins, and protein.

  1. Brain food for kids:

Peanuts are rich in proteins. The amino acids present in them are good for proper growth and development of body. Peanut butter is a kids friendly and nutritious food. Most kids love peanut butter. The health benefits of peanut butter for children include good supply of protein for body development, good supply of essential fatty acids for brain development, supply of vitamins, minerals and antioxidants. Peanut butter contains omega 3 fatty acids. These fatty acids are ideal for brain development for your child. As your child grows he/she needs a regular supply of these fatty acids

Peanuts Side Effects

Excessive peanuts intake may lead to gas, heartburn, and a suddenly developed food allergy to peanuts.

A peanut allergy is perhaps the most serious food allergy you can develop. Peanut allergy sufferers are at high risk of serious allergic reactions that can actually be life threatening, even if the first episode of peanut sensitivity was not severe. If you suspect you have a peanut allergy, you need to get tested by an allergist immediately and avoid all nut products until the allergy is determined as legitimate or not.

Most people who have peanut allergies will experience a reaction within minutes of touching or eating a peanut or a product that is made from peanuts. The reaction typically starts with a tingling sensation in the mouth followed by swelling of the face, throat and mouth. It can result in difficulty breathing, an asthma attack, anaphylactic shock and death. Less severe reactions include rash, hives and upset stomach. If you have a peanut allergy, you will want to carry an Epinephrine pen to counter any episodes while waiting for emergency assistance.

If you have a peanut allergy, there is a good chance you also have a nut allergy that extends to all nuts. You will want to avoid all nut products, including pressed nut oils and any products processed on the same equipment as nuts. This allergy is so severe that even a tiny amount of peanut product can trigger a serious allergic reaction.

Some people outgrow peanut allergies, but most do not. If you were diagnosed with a peanut allergy as an infant, you have a better chance of outgrowing the allergy than if you developed the allergy after age three. Most children and adults with peanut allergies have the allergy for life. This allergy is becoming increasingly common and has become the subject of much research due to the serious nature of the condition.

 

 

 

Health Benefits of Power Yoga

Yoga is one of the six orthodox systems of Indian philosophy. The system of yoga is so called because it teaches the means by which the individual’s soul can be united to or be in communion with god, and so secures liberation. When the restlessness of the mind, intellect and self is stilled through the practice of yoga, the yogi by the grace of the spirit within himself finds fulfillment.

Yoga is timeless pragmatic science evolved over thousands of years dealing with the physical moral, mental and spiritual wellbeing of man as a whole.

The health benefits of yoga are widely known. Yoga is a popular aid in improving and attaining both physical and mental health. This is basically the most common reason why people practice yoga-for health reasons. They want to ease their back pain, find a method to ease stress, or ways to deal with their health problems.

When the senses are stilled, when the mind is at rest, when the intellect wavers not, then, say the wise, is reached the highest stage. Yoga has also been described as wisdom in work or skillful living amongst activities with harmony and moderation. Asanas should never be practiced immediately after pranayama. If pranayama is done first allow some time at least an hour to elapse before starting Asanas.

power yoga

What is power yoga?

Power yoga is the western version of the Indian Ashtanga yoga. It was given the term power yoga by Beryl Bender Birch, an Astanga yoga teacher and the author of power yoga

Power yoga is characterized by the practice of a series of yoga poses without stopping and accompanied by vinyasa or riding the breath in order to flow from one pose to another. It is a vigorous exercise that physically and mentally challenges you in order to help you connect to your inner power. Poses are done at a fast pace; some poses are held longer than the required five breaths.

The practice can increase your physical endurance and ability to focus on any task for a long time without breaking your concentration. It is primarily a shortened and modified version of the primary series of Astanga yoga, but also adapts certain practices of conventional yoga. Power yoga practice also requires the execution of basic yoga poses which provides vigorous work out and challenge which can be done even by beginners. It also emphasizes on good alignment and form, and holding the pose longer in order to achieve maximum benefits.

Power yoga sessions are done in a heated room and composed o0f rigorous cardiovascular excercises designed to build strength and flexibility, improves your ability to focus, release tension, increase stamina, tone your body and remove toxins from your body through sweat. The posesinvolved are linked on the backbone of sun salution so beginners should be familiar with this yoga excersise. Power yoga should also be practiced by people who are physically fit and not suffering from chronic ailments since power yoga sessions are rigorous and not gentle.

Power yoga serves as great training for athletes and also aids in i8njury prevention and rehabilitation. The exercises involved in this kind of yoga increase stamina, make the body more flexible, correct structural and muscular imbalance caused by overuse of a particular part of your body, improve heart efficiency, and increase lung volume.

It can benefit those who want to improve their performance, in particular, sports like cycling, golf, football and swimming. Health clubs also use Power yoga as a transition from aerobics to yoga.

 

Heartburn causes and Home remedies for Heartburn

Sometimes we experience heart burn, especially after eating spicy or fatty foods. The chest starts to hurt so much that it feels like it is on a fire. However for many people, persistent heart burn and other symptoms stem from more serious, chronic condition known as gastro esophageal reflux or GERD.

Normally, during the digestion process, a circular band of muscle located between the esophagus and stomach widens to allow food to enter the stomach and then tightens. But when this muscle known as the lower esophageal sphincter, weakens or relaxes in appropriately, acidic digestive juices in the stomach can flow back up, or reflux, into the esophagus. Unlike the stomach, the esophagus does not have a protective barrier against the acid. As a result, reflux to the esophagus that is often perceived as heart burn-an uncomfortable, burning sensation behind the breast bone.

Occasional heartburn tends to occur after heavy medals, eaten late in the evening or consisting of high fat or spicy foods. Generally, there is no need to panic. Everybody can have a little heart burn. However it does not signify a disease. Nevertheless if the heartburn occurs two times a week or more, there are chances that the person is suffering from GERD.

GERD affects mostly those in their 40s or older. However, it can affect people of all ages, including children.

heart burn

How to prevent Heart burn?

  • Control your weight:- being overweight is one of the strongest risk factors for heart burn; excess pounds put pressure on your abdomen, pushing up your stomach and causing acid to back up into your esophagus.
  • Eat smaller meals:– this reduces pressure on the lower esophageal sphincter, helping to prevent the valve from opening and acid from washing back into your esophagus
  • Loosen your belt:– clothes that fit tightly around your waist put pressure on your abdomen and the lower esophageal sphincter.
  • Eliminate heart burn triggers:- everyone has specific triggers. Common triggers such as fatty or fried foods, alcohol, chocolate, peppermint, garlic, onion, caffeine and nicotine may make heartburn worse.
  • Avoid stooping or bending:– tying your shoes is ok. Bending over for longer periods to weed your garden isn’t, especially soon after eating
  • Don’t lie down after meal:– wait at least 3 to 4 hours after eating before going to bed, and don’t lie down right after eating.
  • Raise the head of your bed:– an elevation of about six to nine inches puts gravity to work for you. You can do this by placing wooden or cement blocks under the feet at the head of your bed. If it is not possible to elevate your bed, you can insert a wedge between your matress and box spring to elevate your body from the waist up. Wedges are available at drugstore and medical supply stores. Raising your head only by using pillows is not a good alternative.
  • Don’t smoke:– smoking may increase stomach acid. The swallowing of air during smoking may also aggravate belching and acid reflux. In addition, smoking and alcohol, increase your risk of esophageal cancer

Home remedies to get relief from heartburn

  1. Drinking a glass of milk

You may have heard that drinking a glass of milk can relieve heartburn. While it’s true that milk can temporarily buffer stomach acid, nutrients in milk, particularly fat, will stimulate the stomach to produce more acid.

Even though milk might not be a great heartburn remedy, however, it’s a rich source of bone-building calcium. Try fat-free skim milk and don’t overdo it. Drink no more than 8 ounces of skim milk at a time — as a snack in between meals. Overfilling the stomach may increase heartburn.

  1. Soothe your stomach with aloe juice

Aloe is a plant used to soothe burns, and people often think of using it to help something like sunburn, but it can do more than that. It may be able to help with heartburn too because it reduces inflammation. This means when your tummy starts getting irritated and inflamed, or your esophagus is getting eaten away at, a nice glass of aloe vera juice may be just the thing to help calm it down.

  1. Eat a banana or an apple

Bananas contain natural antacids that can act as a buffer against acid reflux. If you want to try out the simplest home remedies for heartburn first, try letting a few bananas ripen up nicely and eating one every day. Another option is to try an apple a day. Slice one up and eat it a couple of couple of hours before bedtime to relieve or prevent discomfort

  1. Chew gum

The Journal of Dental Research conducted a study that showed people with symptoms of gastro esophageal reflux disease (GERD), or chronic heartburn, experienced relief when they chewed a piece of sugar-free gum for 30 minutes after a meal. This is because chewing gum stimulates the salivary glands, and increases the flow of saliva. Any acid that has built up in the gut is diluted and washed away or cleared out more quickly. The clearance of acid then improves the symptoms of GERD. It is possible that the same school of thought could be applied to occasional heartburn as well. It’s our regular saliva that we swallow that actually makes normal bouts of reflux here and there completely painless. After a meal, pop in a piece of sugar-free gum and chew for 30 minutes to help ward off heartburn.

 

 

 

Zinc functions, Food sources and Deficiency symptoms

 The total content of zinc in an adult body is about 2 g.. Zinc is mainly intracellular element. Adequate Zinc is necessary for optimal physical performance, energy levels and body composition. Zinc affects protein synthesis and is required for proper function of red and white blood cells. It is highly concentrated in our bones, the pancreas, kidneys, liver and retina. Improve all aspects of your health and wellbeing by making sure you get enough zinc in your diet. Many people know about zinc for its immune boosting properties, but this mineral is actually a wonder of health benefits. Zinc is such a critical element in human health that even a small deficiency is a disaster.

zinc

What are the functions of Zinc in the body?

  • It is needed for the body’s defensive (immune) system to properly work. It plays a role in cell division, cell growth, wound healing, and the breakdown of carbohydrates.
  • Zinc is also needed for the senses of smell and taste. During pregnancy, infancy, and childhood the body needs zinc to grow and develop properly.
  • Zinc is an essential component of several enzymes such as carbonic anhydrase, alcohol dehydrogenase, alkaline phosphatase
  • The storage and secretion of insulin from the beta cells of pancreas requires zinc
  • Zinc is necessary to maintain the normal levels of vitamin A in serum

What are the food sources of zinc?

Zinc requirement for an adult is 10-15 mg/day. It is increased by about 50% in pregnancy and lactation.

High-protein foods contain high amounts of zinc. Beef, pork, and lamb contain more zinc than fish. The dark meat of a chicken has more zinc than the light meat.

Other good sources of zinc are nuts, whole grains, beans, eggs, milk and yeast

Fruits and vegetables are not good sources, because the zinc in plant proteins is not as available for use by the body as the zinc from animal proteins. Therefore, low-protein diets and vegetarian diets tend to be low in zinc.

What are the symptoms of Zinc deficiency?

Symptoms of zinc deficiency include:

  • Frequent infections
  • Reduction or absence of testosterone hormone in males
  • Loss of hair
  • Bad memory
  • Nerve dysfunction
  • Problems with the sense of smell
  • Poor appetite
  • Ringing in the ears
  • problems with the sense of taste
  • Skin sores
  • Slow growth
  • Trouble seeing in the dark
  • Wounds that take a long time to heal

What are the symptoms of large amounts of zinc supplements?

Zinc supplements in large amounts may cause diarrhea, abdominal cramps, and vomiting, usually within 3 – 10 hours of swallowing the supplements. The symptoms go away within a short period of time after the stopping the supplements.

People who use nasal sprays and gels that contain zinc may have side effects such as losing their sense of smell.

 

 

Importance of Dietary fiber in human body

Importance of dietary fiber in human body

The complex carbohydrates that are not digested by the human enzymes are collectively referred to as dietary fiber. These include cellulose, hemicellulose, pectin, lignin, gums and mucilage. It may, however, be noted that some of the fibers are digestible by the enzymes of intestinal bacteria. Nutrionists attach a lot of importance to the role of fiber in human health. Dietary fiber is involved in several functions.

There are a number of health benefits for fiber. The most promising benefit that is receiving more and more attention is fiber’s role in immune health. We know that cardiovascular disease, diabetes, and obesity have underlying inflammatory processes. Dietary fiber may play a role to modulate the immune system and therefore produce a decreased risk of cardiovascular disease, diabetes, cancer, and obesity.

What are the beneficial effects of Fiber?

  • Prevents constipation:- fiber helps to maintain the normal motility of gastrointestinal tract and prevents constipation
  • Eliminates bacterial toxins:– fiber absorbs large quantities of water and also the toxic compounds produced by intestinal bacteria that lead to increased fecal mass and its easier expulsion
  • Decreases GIT cancers:– the lower incidence of cancers of gastrointestinal tract in vegetarians compared to non-vegeterians is attributed to dietary fiber
  • Improves glucose tolerance:– fiber improves glucose tolerance by the body. This is mainly done by a diminished rate of glucose absorption from the intestine
  • Reduces plasma cholesterol level:– fiber decreases the absorption of dietary cholesterol from the intestine. Further, fiber binds with the bile salts and reduces their enterohepatic circulation. This causes increased degradation of cholesterol to bile salts and its disposal from the body.
  • Satiety value:– dietary fiber is significantly adds to the weight of the food stuff ingested and gives a sensation of stomach fullness

What are the Sources of dietary fiber?

fiberrrrr

  1. Fruits:– Berries are an excellent source of fiber. One cup of blackberries has 8 grams of fiber, or about one-third of a woman’s daily needs. A cup of blueberries or cranberries will provide 5 grams of fiber. A 1-cup serving of strawberries contains 4 grams of fiber. Choose berries as a snack, add them to salads or have them for dessert with a drizzle of honey and a sprinkle of chopped nuts.

A large orange, medium pear or medium apple each have 4 grams of fiber and make a convenient snack. A large kiwi or one-half of a large mango each offer 3 grams of fiber. Eat three small plums or five prunes for an extra 3 grams of fiber. One-half of a medium avocado has 4 grams of fiber and can be used as a sandwich spread or mixed with salsa for a simple dip.

  1. Bran:- One simple way to increase fiber intake is to power up on bran. Bran from many grains is very rich in dietary fiber. Oat bran is high in soluble fiber, which has been shown to lower blood cholesterol levels. Wheat, corn, and rice bran are high in insoluble fiber, which helps prevent constipation. Bran can be sprinkled into your favorite foods, from hot cereal and pancakes to muffins and cookies. Many popular high-fiber cereals and bars are also packed with bran
  2. Beans:- Beans really are the magical fruit. They are one of the most naturally rich sources of fiber, as well as protein, lysine, vitamins, and minerals, in the plant kingdom. It’s no wonder so many indigenous diets include a bean or two in the mix. Some people experience intestinal gas and discomfort associated with bean intake, so they may be better off slowly introducing beans into their diet. Encourage a variety of beans as an animal protein replacement in stews, side dishes, salads, soups, casseroles, and dips.
  3. Leafy vegetables:- Deep green, leafy vegetables are notoriously rich in beta-carotene, vitamins, and minerals, but their fiber content isn’t too shabby either. There are more than 1,000 species of plants with edible leaves, many with similar nutritional attributes, including high-fiber content. While many leafy greens are fabulous tossed in salads, sauting them in olive oil, garlic, lemon, and herbs brings out a rich flavor. The leafy vegetables high in fiber are Turnip greens, Mustard greens, Collard greens, Spinach, Beet greens
  4. Potatoes and sweet potatoes:- potatoes come in red, white, gold and purple hues, but all are full of potassium, vitamin C, folacin and fiber. A single baked potato will also provide you with over 3 grams of fiber, but remember the fiber in potatoes is mostly in their skin. If you want the cholesterol-lowering, colon cancer preventing, and bowel supportive effects of fiber, be sure to eat the potato’s flavorful skin as well as its creamy center.

Soluble fiber, found inside plant cells, is one of the two main types of fiber. This type of fiber absorbs water and forms a gel as it moves through your digestive tract, slowing the passage of food and helping you feel full for longer. It may help lower your cholesterol and your blood glucose levels, as well as your risk for heart disease. One serving of sweet potato contains 1.8 grams of soluble fiber. Insoluble fiber, found in the cell walls of plants, is the other main type of fiber. Insoluble fiber bulks up your stool, helping it move through the digestive tract and limiting your risk for constipation, diverticulosis and hemorrhoids. One serving of sweet potato contains 2.2 grams of insoluble fiber.

  1. Nuts:- Almonds, pecans, and walnuts have more fiber than other nuts. Go nuts to pack a fiber punch. One ounce of nuts and seeds can provide a hearty contribution to the day’s fiber recommendation, along with a bonus of healthy fats, protein, and phytochemicals. Sprinkling a handful of nuts or seeds over breakfast cereals, yogurt, salads, and desserts is a tasty way to do fiber.