MAINTAINING HEALTHY BREASTS IS ESSENTIAL

MAINTAINING HEALTHY BREASTS IS ESSENTIAL

1. Eat your way to good health

·         Certain foods, like yellow/orange fruits and vegetables such as butternut squash, are packed with antioxidant beta-carotene which has been linked to lowered risk of breast cancer.

·         Flax seeds, walnuts, cranberries and omega-3 fatty acids (found in oily fish, avocados and eggs) have also been linked to reduced risk of breast cancer.

·         Eating foods high in magnesium can prevent breast swelling.

2. Check your bra size

·         Wearing the wrong bra size can lead to poor posture, skin irritation, breathing difficulties, and irreversibly damaged breast ligaments, leading to breast pain and sagging.

·         Make sure you get measured regularly as breast size can change frequently over your lifetime due to weight changes, pregnancy or menopause.

3. Get into the exercise habit

·         Exercise at least four hours a week to lower estrogen levels and reduce risk of breast cancer.

·         Improve the firmness, lift and shape of your breasts through push-ups and bench presses.

4. Wear a sports bra when exercising

·         Exercising without adequate support can damage ligaments which can cause breasts to sag.

·         A well-fitting sports bra, which is sturdier than your daily bra, can minimize breast movement.

5. Improve your posture

·         Ensure your shoulders are not hunched, to avoid sagging of breasts over time.

·         Walking with a straighter back will make you breasts look instantly bigger and more tight.

·         Consider taking up an exercise that will improve your posture such as Yoga, Pilates or Tai Chi.

6. Check your breasts

·         Check your breasts for signs of cancer each month by looking out for changes in size, shape and skin texture, as well as checking for discharge, rashes or lumps.

·         Visit a reputable website or ask your doctor for tips on performing these necessary checks.

7. Apply sunscreen

·         To prevent a wrinkly cleavage, help keep your décolletage smooth and taut, and prevent skin cancer, apply a minimum of SPF 15 sunscreen whenever your skin is exposed to the sun.

8. Get a natural lift

·         By massaging a firming cream regularly, you can improve skin elasticity and tone up the area.

·         It will help to prevent wrinkles and sagging and improve the overall appearance of your breasts.

9. Fake a perfect cleavage

·         To cheat your way to a better cleavage, don your favourite bra then lightly dust some matte bronzer between your breasts, blending up and out to create the illusion of shadow.

·         Finish with a lighter, shimmery powder across the top of your breasts and collar bones.

10. Quit smoking

·         The rate of breast cancer amongst women who smoked is around 30% higher than others.  

·         So, stopping smoking now could help cut your risk of developing the illness.

11. Breast enhancement

·         Its need is a personal choice, with unique reasons, and can be a transformational experience.

·         The cosmetic surgery lasts for around 2 hours, and the patient can return home the same day.

·         A small incision is made, often under the breast fold, and a pocket is created.

·         A breast implant is then inserted, positioned and the incision is closed.

·         Normal activities can begin within a week, with precautions for healing, while complete recovery takes between 4-6 weeks.

·        Since implants remain inside the body for a long time, it is essential to choose quality-tested, safe and widely used USEDA approved implants.

FITNESS DURING PREGNANCY

FITNESS DURING PREGNANCY

  

1. During pregnancy

FOOD

·         A pregnant woman needs 300 more calories (i.e. the equivalent of one meal) per day.

·         Walnuts, soyabeans, and fish give you the essential fatty acids for better fetal brain development.

·         Fish is an excellent nutrient, but consumption should be limited due to its high mercury content because of seawater pollution.

·         Red meats should be limited as well.

·         Eggs and chicken, which are rich in proteins and minerals, are healthier choices.

·         Squeezing a lemon into your meal gives Vitamin C for better iron absorption.

·         Eat smaller portions at regular intervals to avoid bloating and keep your sugar levels stable.

EXERCISE FOR FITNESS

·         Exercises like walking, swimming, static cycling, yoga and stretching are fine.

·         Your fitness programme should be supervised by a profession specializing in pregnancy exercises like Kegel’s pelvic floor exercises and labour breathing exercises.

·         Avoid high impact exercises and lifting heavy weights, and over-heating your body.

·         After 5 months into your pregnancy, avoid exercises which need you to lie on your back or which may affect your balance.

·         Exercises tones your body, improves stamina and relieves backaches, varicose veins, urinary leaks and swollen feet.

·         Breathing exercises improve oxygen delivery to the baby during labour, relax your muscles and help you cope with pain better.

2. Post pregnancy

FOOD

·         Your first priority should be your health and breastfeeding.

·         During the immediate post-delivery period, you need 550 calories extra per day to meet your baby’s growth needs.

·         Your baby needs to be exclusively breastfed for 6 months.

·         Sudden weight loss may cost you your baby’s health and can leave you anaemic and weak.

·         Decreasing calorie intake can adversely affect the quantity of milk production while breastfeeding.

EXERCISE FOR WEIGHT LOSS

·         After the first 6 months of lactation, caloric requirement is lesser and weight loss can be aimed, but accept the bodily changes as part of motherhood.

·         Breastfeed your child at least for a year, as it encourages you to lose unwanted fat.

·         It is best to lose post pregnancy weight gradually by following a healthy balanced diet, with adequate protein and calcium intake, and taking gentle, regular moderate exercise.

·         Unsupervised attempts at weight loss can also make you feel disappointed and depressed.

·         Achieving your pre-pregnancy weight a year after child birth is completely safe.

NATURAL WAYS TO FIGHT DEPRESSION

NATURAL WAYS TO FIGHT DEPRESSION

·         People who are wary of counseling and afraid of psychotic drugs can benefit through natural ways of defeating depression or low moods.

1. Exercise Regularly

·         Any kind of physical activity like running, jogging and a bit of stretching ensures a better mood.

·         Exercise makes the body secrete more endorphins which are 'goodness' biochemicals.

·         You should exercise for more than 30 minutes to use exercising as an anti-depression tool.

2. Make Small Dietary Changes

·         Vitamins, like folic acid and other vitamin Bs, present in green leafy veggies, bright-coloured fruits, potatoes and dairy products like yogurt and cottage cheese, are essential for synthesis and release of mood-lifting chemicals within the brain.

·         Vitamin B12, present in eggs and meat products,helps in regulation of our nervous system.

·         Omega-3 fatty acids release mood boosters like Serotonin and Dopamine, and are present in flax seeds, mustard seeds, walnuts, soybeans, fish and tofu.

3. Get Sufficient Sleep

·         Lack of good sleep causes irritation and reduces your ability to handle low mood swings.

·         Ensure that you get at least seven hours of peaceful sleep each night.

·         Lack of sleep disturbs the body clock, and can push you towards chronic depression.

4. Take Psychological & Physical Breaks

·         Boredom and a mundane lifestyle are among the more common causes of depression.

·         Seeking regular breaks ensures disengagement from your anxiety or depressive way of thinking.

·         For instance, going shopping to the local market, playing a game of cricket or football outdoors, or washing your car or scooter could offer you such breaks.

·         Try talking more among your friends and family to ensure your mind is engaged in healthy conversations, or even discussions, that help you get rid of feelings of anguish or frustration.

5. Develop Better Lifestyle Habits

·         Lack of exposure to sunlight causes deficiency in Vitamin D, essential for better mental health.

·         Very low-fat diets and extreme dieting can deprive a basic amount of cholesterol required for the synthesis of serotonin, a neurotransmitter, required for a good and happy feeling.

6. Avoid Hypoglycaemia (insufficient blood sugar)

·         Hypoglycaemia is a condition of lack of sufficient sugar in our bloodstream, often found among people who fast for long periods between meals or who consume excessive refined sugars.

·         Such sugars are highly processed and get metabolized quickly, causing a sudden fall in sugar levels , giving rise to stress hormones like cortisone and adrenalin, making us more prone to nervousness and anxiety.

·         Therefore, eat at regular intervals but stay away from snacking on processed, sweet foods.

INGREDIENTS OF A HEALTHY DIETARY HABIT

INGREDIENTS OF A HEALTHY DIETARY HABIT

·         Choose complex carbohydrates such as

o        Whole wheat flour (instead of white wheat flour)

o        Fresh fruits and vegetables (instead of fruit juice)

o        Brown rice (instead of white rice)

o        High-fibre biscuits (instead of high-sugar biscuits)

·         Include proteins (fish, meat, dairy products, pulses or legumes) in every meal.

·         Avoid refined sugar and sweet foods with very high Glycaemic Index (GI), where the blood glucose level rises instantly by eating these foods.

·         Avoid saturated fats (clarified butter, hydrogenated oil, butter, cheese, red meats, etc.), specially trans-fats (from processed food).

·         Healthier sources of fat are olive or canola oil, rice bran, groundnut, mustard, safflower, soybean cooking oils, small portion of nuts like walnuts, pistachios, almonds, egg whites and fish.

·         Have more of fibre in the form of fruits and vegetables (with bright colours), oats, whole grain cereals and carbohydrates like kidney beans, gram and lentils.

·         Incorporate at least 2-3 portions of skimmed milk products daily as they are rich in zinc and selenium that help prevent skin inflammation.

·         Drink 8-10 glasses of water everyday as they act as a body purifier, by removing toxins and waste from the body.

·         Avoid dehydrating foods and beverages like cola, chocolate, tea, coffee and alcohol.

·         Avoid starchy foods like rice, potatoes, pasta, red meat and fried foods.

·         Dry coconut and groundnut should also be avoided.

·         Various nutrients, especially certain vitamins like C, E, A, B complex and minerals like zinc and selenium help improve skin health and appearance and should be combined with a balanced diet to provide complete nourishment to the body.

·         Almonds and fish oil help keep the skin moisturized and looking younger as they are rich in vitamin E and omega-3 fatty acids.

·         Apples contain vitamins and pectin, which helps in absorbing unhealthy oils and toxins from skin and neutralize skin-damaging toxins.

·         Avoid drinking tea or coffee, and replace them with green tea or buttermilk as it is rich in antioxidants, which shield your skin from ageing.

·         Eat at least 3 meals with small snacks spaced throughout the day.

·         Masticate (chew) your food properly before swallowing.

·         Never skip your meals.

·         Avoid fasting in the day and eating at night.

·         Regular meal times and consistent quantities help keep blood glucose on track.

·         Small portion sizes may prevent blood sugar from getting too high very rapidly.

·         Remember that consuming excess of even healthy foods can also be harmful.

·         Include 30 minutes of moderate physical activity like walking to stay healthy and active.

DEALING WITH DIGITAL STRESS

DEALING WITH DIGITAL STRESS

  

1. Switch off from work

·         Being constantly accessible for work, even at home, is a major source of technology-related stress, and it is important to allocate some time for yourself and switch off from work stress.

·         Fix a certain time each evening to turn off your phone and computer and relax.

·         Read a book; go for a walk or exercise, or anything to unwind, with your phone switched off.

2. Have important conversations face-to-face

·         Communicating primarily by email, social media sites or text messaging, can give rise to misunderstandings, besides waiting for a reply, which can cause prolonged stress and anxiety.

·         Try to have important conversations face to face, with emails and texting for arrangements.

·         Such conversations will also help in improving relationships.

3. Be selective with your contacts

·         Don’t feel obliged to accept all social media friend requests, but only do this if you want to.

·         Try politely explaining to them that you don’t intend to use that form of communication very often.

·         Alternatively, set up accounts just for colleagues, which you can check as and when you want to.

4. Don’t feel pressured to have it all

·         The second leading cause of technological stress is trying to keep up with technology changes.

·         Remember that technology is meant to enhance your lifestyle, and not to make it stressful.

·         Stick to what you find useful and don’t feel under pressure to keep up with trends.

5. Have a digital detox

·         Being connected to the internet or mobile texting deprives us of many sources of pleasure.

·         Spend a week, day or afternoon without any technology and live in the real world instead.

·         Listen to the birds singing, take in the scenic view, and have a face-to-face conversation.

·         When you get back to your computer or phone, you will notice that there was nothing to be stressed about after all, and the world didn’t stop because you turned it off for a while.

HEALTHY SKIN COMMANDMENTS

HEALTHY SKIN COMMANDMENTS

1. YOU SHALL NEVER TOUCH YOUR FACE

·         Your hands have picked up bacteria wherever you have touched.

·         These bacteria will crawl all over your face, blocking your pores.

2. YOU SHALL ALWAYS WEAR A SUNSCREEN

·         Use sunscreen every time, even when indoors.

·         This will prevent you to age beyond your years.

3. YOU SHALL HAVE ANTIOXIDANTS

·         Antioxidants protect our cells from damage-causing free radicals.

·         Eat a lot of vegetables and sip on green tea if you want to look younger and remain energetic.

4. YOU SHALL WIPE OFF ALL MAKEUP

·         Never sleep with your makeup on.

·         The daily oil and dirt mixes with makeup causing skin breakouts.

·         You must wash every last trace of your makeup before going to bed, even if you feel tired, to let your skin breathe at night.

5. YOU SHALL EXFOLIATE

·         This will prevent building up of dead cells which leaves your skin looking dull as well as clogging your pores.

6. YOU SHALL INVEST IN AN EYE CREAM

·         A good eye cream will treat fine lines, puffy eyes and dark circles.

·         Plain castor oil also works fine as well.

7. YOU SHALL WASH UP IMMEDIATELY AFTER WORKOUTS

·         This will prevent dirt and bacteria from causing skin breakouts.

8. YOU SHALL SCRUB AFTER HAIR WASH

·         Scrubbing your back and chest after you have rinsed out the conditioner from hair will prevent body acne.

ARE YOU A DIABETIC ?

ARE YOU A DIABETIC?

SYMPTOMS OF DIABETES

·         Do you have abnormal thirst and a dry mouth?

·         Do you urinate frequently?

·         Is / was any of your blood related family diabetic?

·         Are you overweight? Is your Body Mass Index (BMI) above 25? (BMI=your weight in Kgs divided by square of your height in metres).

·         Do you experience “slow healing” of your wounds?

·         Do you have “blurred” vision?

·         Have you experienced sudden weight loss?

·         Do you have constant hunger?

·         Do you smoke?

·         Do you have a sedentary lifestyle?

·         Do you have a “sweet tooth” and indulge in sugary items?

·         Are you over 45 years of age?

If you answer “Yes” to more than 6 of the above questions, you are at risk of getting diabetes.

ITS EFFECTS

·         Uncontrolled diabetes can lead to severe and long term complications by impacting vital organs of the body such as heart, eyes, kidney, etc., besides causing micro and macro vascular diseases.

ITS MANAGEMENT

·         Smart people undergo routine screening and check ups after they cross their 40s.

·         This basically includes blood / urine tests covering blood glucose levels, lipids, HbA1C, x-ray, heart tracing (ECG), eye tests, feet examination and stress level.

·         Regular screening, strict adherence to prescribed medication, regular exercise, dietary restriction of fats, salts, alcohol intake and excess calories, together with strict “No Smoking”, will help you manage diabetes effectively.

REMEMBER

·         Diabetes is a silent killer; accept it, if you have got it, and keep a positive attitude.

·         If diagnosed early and treated properly, it can be regulated throughout life.

·         Prevent it, through a prudent high-fiber, low-fat meal plan, regular exercise and mental relaxation.

·         Check for it through simple blood glucose test at periodic intervals.

·         Make sure to check your blood pressure, cholesterol, weight and eyes regularly.

·         Eat small frequent meals at regular intervals without skipping.

·         Do not consume saturated fats, trans fatty acids, refined wheat and packaged foods.

·         Restrict your salt intake and avoid high sodium products like sauces, pickles, papadum, etc.

·         Take your medications regularly and educate yourself regarding diabetes.