Its no secret that the health and fitness industries are making billions of dollars every year on fitness equipment, gym memberships, supplements, and special diets. These options are among the many different ways to lose weight, get healthy and stay fit. Maintaining your health and level of fitness is very important if you expect to live a long and productive life. If youre ready to make a commitment to take care of your body and either get or stay healthy, it is critical that you practice both good internal and external habits.

The purpose of our site is to show ways to incorporate healthy habits into your lifestyle, help you lose weight and how to be in the best shape of your life. All the smart way!

As you can see, we spend a lot of time providing articles on categories which include health and fitness,diet programs, rest, and everything about taking care of your body on the inside. Other categories help you benefit your body externally. Fitness topics include fitness equipment reviews, running, home fitness, weight lifting, walking and other exercises to build and tone muscle. These activities provide cardiovascular benefits as well as making you look great. We review equipment that can be easily used in the home like the Balance Balland the Bodylastics workout system.

WidgetBucks Trend Watch WidgetBucks.com

Helpful diet hints include:

Drink plenty of water, think about what you can add to your diet, eat several mini-meals during the day, use non-food alternatives to cope with stress and stay physically active. Theres more to a healthy diet than simply eating good food.

Good reasons for wanting to lose weight:

To get fit, avoid health problems and improve your self-confidence

Live a winners lifestyle:

Aim high, make a plan for healthy living and go for it, go beyond your comfort zone and always go one mile furtherin whatever you do.

Share and Enjoy !

Read more from the original source:
Healthy Lifestyle, Exercise Info and Diet Tips to watch in 2020 - NewsAffinity

Your health and wellness are extremely important.

Its about eating healthy, regular physical activity, annual visits to your doctor and working to reduce stress in your life. When you are physically and mentally on point, all aspects of your life tend to run smoother and your outlook more positive.

Since your career is such an integral part of your life, it might be impacted by your health status and vice versa. If you are distracted by physical ailments, fatigue and mental fog, your engagement and productivity likely will decrease. Depending on what tasks you perform on the job, lack of focus could lead to possible injury.

The responsibility is on you, the individual to create an atmosphere of wellness. Outside of work hours, find an activity that you enjoy that encourages you to move.

Maybe its running or hiking. Maybe its dance. Not only does the activity get the blood pumping but also helps to clear and reset your mind.

Make sure your getting enough sleep. Plan your meals to ensure you are getting enough of the good things, fresh and simple foods, and minimizing the processed stuff. Spend time with those you love. There is something powerful about enjoying time and laughter with friends and family.

What can you do while at work? If you have a sedentary job and find yourself sitting for long periods of time, make a point to get up and walk or stretch at least once (twice is better) an hour.

Minimize germs by keeping your area clean and wiping your keyboard and mouse down with sanitizing cloths every so often. How you feel about your job also impacts your overall health. Evaluate if you are frustrated and stressed about work. Is there something that you can alter to improve it? If not, maybe its time to make a job change. Maybe even a career change.

Ultimately, we want to be our best self in everything we do. That means evaluating ALL that we do and how it ties together. Start by making small, positive changes if needed.

When you begin to feel the difference you will be motivated to continue making additional changes towards a happy, healthy lifestyle.

Josselyn Smith is an administrator of Davenport, Iowa-based Management Resource Group, Ltd.

Link:
Health, wellness and career | Health - telegraphherald.com

Emails that arrive almost all the time, travel arrangements that make you think twice about family, the struggle of work-life balance - working women tend to be like a pendulum oscillating between demands of office and home chores. And between these oscillations, there are endless social expectations to match up to and the constant anxiety of keeping up with demands of both the worlds.

Geeta Sharma, 33, a bank manager says, Being a working woman feels like its a double-edged sword hanging on my head. Most of the times I find myself sacrificing on my social life, family life and me time to be efficient in everything. My productivity often suffers due to anxiety. Juggling such different responsibilities takes a huge toll on my health which I usually ignore. This is the case with every working woman. I think we should all take care of ourselves and look out for each other.

And for working mothers with toddlers, the pressure - be it self-imposed or designated, increases manifold. After all, motherhood is constant, demanding and exhausting. Nikita Joseph, teacher and mother of a 6 month old says, Thankfully, my mother-in-law helps me out handling my baby. However, it is still pretty much difficult. I have to wake up really early in the morning and feed her, finish my work in the kitchen, then go to school. Professional life is also extremely busy and mind boggling. At the end of the day I am so stressed and tired. Thankfully, my colleagues look out for me.

Mental stress

This combination of juggling multiple commitments could lead to physical health problems as well as mental distress. Clinical psychologist and author Pulkit Sharma says, The main source of stress for working women is the multiple things in their life. They expect themselves to do extremely well at work and home and people also expect the same out of them. I believe that one should take a more rational approach and not make everything so performance oriented. Then only theyll be able to multitask and also get a space to breathe. Otherwise, it makes them more at a risk of depression because being the best in everything is not realistically possible. He adds, I have had many cases like such. This is something very common. You cant be running marathons in every sphere of life.

Buy related products:

B006Q6C4Y2, B00PFFB8V0

Why is womens health so important?

Obstetrician and gynaecologist Dr Rachna Rohatgi says, Working women undergo a lot of stress because they have to keep a balance between all the fronts. The whole foundation of a family or a society is based on a womans health. If she is not healthy, the whole family gets neglected. In fact, women are very reluctant to get themselves checked and keep on ignoring their health. While doing justice to both their profession and family, they are prone to a lot of medical complications.

Every woman should have a priority for herself. She adds, Women need to find time for themselves. Every day, they should do a half hour workout session as well as go for regular health checkups. Adequate breaks are also important. They should have a sense of self care.

Adopting a healthier lifestyle

Trying to lead a healthier and less stressful life is not a bad thing. Holistic wellness expert Mickey Mehta gives some lifestyle tips:

Women tend to ignore their health and that is a disaster. Disciple, self love and sleeping early are some of the most primary things they should consider.

At home, they should do simple yoga exercises like Surya Namaskar, Bhujangasana to improve immunity, little bit of spot jog, and a yoga form where they hug themselves.

ALSO READ: 10 minutes of Surya Namaskar daily is highly beneficial for body and mind, heres how

At office, taking the staircase is very important and while coming home in the evening, a 10 minute walk in the garden would add up a lot to the immunity and energy of the person.

Once or twice a week they should have an all-fruit day to keep their weight in check and keep higher energy liberated within them. They should also pamper themselves with a spa treatment once or twice a week.

They should do meditation once before sleeping and after waking up. Do seven minutes of observing silence. Settle the mind down and breathe the mind out. Be selfish and serve yourself so much so that you can serve the world better.

The combination of all these things put together will make sure that todays woman can also be fit and healthy despite so many job roles that she plays. These are the endeavours she should keep integrated.

Buy related products:

B01LP0UKJE, 1409343472

The diet to consider

Women should always eat well at every stage of their lives. Dietician Esther John says, Trying to balance the demands of family and work can make it difficult for any woman to maintain a healthy diet. But the right food can support your mood, boost your energy, and help you maintain a healthy weight.

She gives some nutrition and diet tips:

While women tend to need fewer calories than men, their requirements for certain vitamins and minerals are much higher. Hormonal changes associated with menstruation, child-bearing, and menopause mean that women have a higher risk of anaemia, weakened bones, and osteoporosis, requiring a higher intake of nutrients such as iron, calcium, magnesium, vitamin D, and vitamin B9 (folate).

Among other things, you need calcium to build healthy bones and teeth, , regulate the hearts rhythm, and ensure your nervous system functions properly. Calcium deficiency can lead to, or exacerbate, mood problems such as irritability, anxiety, depression, and sleep difficulties. If you dont get enough calcium in your diet, your body will take calcium from your bones to ensure normal cell function, which can lead to weakened bones or osteoporosis. Women are at a greater risk than men of developing osteoporosis, so its important to get plenty of calcium, in combination with magnesium and vitamin D, to support your bone health.

Magnesium increases calcium absorption form the blood into the bone. In fact, your body cant utilize calcium without it. The USDA recommended daily allowance for magnesium is 320 to 400 mg/day. Good sources include leafy green vegetables, summer squash, broccoli, halibut, cucumber, green beans, celery, and a variety of seeds.

Vitamin D is also crucial to the proper metabolism of calcium. Aim for 600 IU (international units) daily. You can get Vitamin D from about half an hour of direct sunlight, and from foods such as salmon, shrimp, vitamin-D fortified milk, cod, and eggs.

Some of the best sources of calcium are dairy products. However, dairy products such as whole milk, cheese, and yogurt also tend to contain high levels of saturated fat. The USDA recommends limiting your saturated fat intake to no more than 10% of your daily calories, meaning you can enjoy whole milk dairy in moderation and opt for no- or low-fat dairy products when possible.

If you are planning pregnancy while working eat organic foods and grass-fed or free-range meat and eggs, in order to limit pollutants and pesticides that may interfere with fertility. Avoid alcohol, caffeine and nicotine as they are known to decrease fertility.

Follow more stories on Facebook and Twitter

At Hindustan Times, we help you stay up-to-date with latest trends and products. Hindustan Times has affiliate partnership, so we may get a part of the revenue when you make a purchase.

Original post:
Womens Day 2020: The power of women at work and how to ensure you lead a healthy lifestyle - Hindustan Times

Sixty-eight percent of respondents said they would be likely to engage with incentive programs to reward a healthy lifestyle and wellness habits, if offered by their insurer, according to a new The Harris Pollsurvey conducted on behalf of SE2 and Life.io.

Business Insider Intelligence

And while 43% of consumers don't own life insurance, per research from LIMRA, The Harris Poll's data shows that 43% of respondents would be much or somewhat more likely to purchase an insurance policy if the provider offered an interactive program with ongoing wellness benefits, which suggests that such initiatives could boost customer numbers, as well as engagement and loyalty.

Additionally, insurers can lower their claims payout when incentivizing users to live a healthier life.Users who make healthier choices, like walking more steps per day or improving their sleep pattern and food habits, may be less likely to file a claim with an insurer, saving insurers' operational costs like those related to processing a claim as well as money in terms of payouts. Ultimately, the costs saved from those reduced claims could offset the costs of offering the perks and rewards.

Insurers looking to incentivize healthier lifestyles should expand their incentives to cover the widest audience possible and offer varied forms of rewards:

Want to read more stories like this one? Here's how to get access:

See the original post here:
Life insurers can boost operations using gamification - Business Insider Nordic

Eggs are one of the most versatile foods out there you can cook them in endless ways, they keep you full for hours and theyre a nutritional powerhouse loaded with protein and other nutrients that protect eye, muscle and bone health.

Despite all these benefits, eggs have gotten a bad reputation at times because of the high cholesterol found in their yolks. The information is confusing: One week the news will tell us eggs are perfectly healthy and the next were told to stop eating eggs. To find out how many eggs are healthy to eat, we reached out to medical and nutrition experts to help clear up some of the confusion.

Can eggs be part of a healthy diet?

If youre generally in good health and dont have heart disease or high cholesterol, eggs can be part of a healthy diet when eaten in moderation. Eggs are good for us for a lot of different reasons theyre unprocessed, rich in protein, low in calories and contain healthy fats and other nutrients.

One egg provides 6 grams of protein about the amount found in an ounce of beef, turkey, chicken or fish along with other nutrients such as vitamin A, vitamin B12, vitamin B6 and small amounts of iron and vitamin D, all for only 77 calories, said Lisa Diewald, a registered dietitian and program manager at Villanova Universitys MacDonald Center for Obesity Prevention and Education.

Eggs are also relatively inexpensive compared with some other sources of protein, like meat, fish and nuts. In addition, they contribute to a feeling of satiety, which may keep you from reaching for snacks between meals.

But you can easily diminish the health benefits if youre not careful about what you pair eggs with. People often eat eggs alongside bacon, sausage and other processed foods.

There is substantial evidence that processed and highly processed foods are associated with overweight and obesity, as well as higher cardiovascular risk, said Artur Viana, a physician and clinical director of the Metabolic Health and Weight Loss Program at Yale Medicine.

How many eggs are too many eggs?

Theres no magic number when it comes to how many eggs you can each day. This depends on a lot of factors, including your biology and the other foods you eat throughout the day.

Nutrition research and recommendations consistently go back and forth on whether the cholesterol in eggs is bad for human health, and this can be seriously confusing.

Both the 2010 and 2015 versions of the U.S. Department of Agriculture Dietary Guidelines for Americans (these recommendations are updated every five years) say a 2,000-calorie diet should include 26 ounces of meat, poultry and eggs each week as part of protein requirements (for reference, a large egg weighs around 1.7 ounces). Beyond that recommendation, there is no information in the guidelines about limiting egg consumption. Diewald said this is because there wasnt sufficient evidence to show a relationship between cholesterol consumption and its impact on blood cholesterol when the guidelines were released in 2015.

Maren Caruso via Getty Images

But things have changed a bit since then.

In a recent study in JAMA of close to 30,000 individuals, the consumption of larger amounts of cholesterol and/or eggs was linked with a modest increase in cardiovascular disease risk and death, Diewald explained, referring to the Journal of the American Medical Association. On the other hand, a large international prospective study published just this year found no significant associations between eggs and blood cholesterol, risk of death, or other cardiovascular events.

Pointing to the JAMA study and the fact that egg yolks contain saturated fat, Sean Heffron, a cardiologist and assistant professor of medicine at NYU Langone Health, said its best to minimize egg consumption if you struggle with cholesterol. He also noted that eggs, like nearly any other food eaten in moderation, can be part of a heart-healthy diet.

Eating a dozen eggs a day is probably unhealthy, but a consumption within reason, such as two or three a day, is likely OK for people who dont struggle with cholesterol, Viana added.

But people with heart disease or high cholesterol need to be more cautious, Heffron said. If you dont like eggs, you can cut them out of your diet completely, he said. If you really like eggs, he suggested cutting down as much as you can, to possibly a maximum of one egg a day.

Some recent data suggest that even one egg daily can increase cardiovascular risk, Heffron pointed out. That being said, if the rest of the dietary saturated fat and cholesterol consumption from other sources is reduced, then less of a specific egg restriction might be reasonable.

The yolk of one large egg contains nearly 200 milligrams of cholesterol and we know that cholesterol in the foods we eat may raise levels of LDL cholesterol, which is often known as bad cholesterol because it can narrow arteries, reduce blood flow and cause other heart-health problems. The study Heffron and Viana alluded to found a significant association between higher consumption of eggs or dietary cholesterol and higher risk of cardiovascular disease. But other research shows that foods that are high in dietary cholesterol may not impact blood cholesterol significantly.

The Takeaway

Overall, Viana doesnt believe eggs are to blame for cardiovascular problems.

If somebody has a balanced diet that happens to include eggs daily and lives an overall healthy lifestyle with daily exercise, and no tobacco and only moderate alcohol use, it is unlikely that the cholesterol in eggs will have a major impact in their health, he said. Elevated blood cholesterol is associated with negative cardiovascular outcomes, but it is unclear whether cholesterol consumption, especially from eggs, is independently associated with that.

Another point to keep in mind is that not everyone responds in the same way to dietary cholesterol so what might work for one person may not for another.

Some individuals are genetically predisposed to making more cholesterol, so reductions in dietary cholesterol may not be enough to keep blood cholesterol levels in check, Diewald said. Others are hyper-responders, meaning increases in dietary cholesterol may quickly be reflected in blood cholesterol measures. Still others can pack away omelet after omelet and see no changes in cholesterol.

Rather than demonizing eggs or putting them on a pedestal based on the latest studies, Diewald suggests looking at the big picture. Eggs contain a ton of important nutrients, and yes, they also contain a large amount of cholesterol. For the most part, when consumed in moderation, eggs can be part of a nutritious diet alongside other heart-healthy foods like vegetables, fruits, whole grains, other sources of lean protein and healthy fats. But keep an eye on your blood work, and always pay attention to what your doctor recommends.

Read more from the original source:
How Many Eggs Are Healthy To Eat? Experts Weigh In. - HuffPost

KNOXVILLE, Tenn. If you go to a gym that's anywhere but in your own garage, you've probably gotten an email from the staff about steps they're taking to keep things clean as coronavirus slowly starts to spread across the country.

You may also notice those steps are things that gym staff and you should already be doing every time you workout.

That's wash your hands, wipe down your equipment and maybe don't cough or sneeze on strangers anybody ever.

Those tips are being shared by lots of gyms, including YMCA of East Tennessee.

"After you get off your equipment, if you can go behind yourself and wipe down the equipment," said Bekah Grace, Executive Director of the Cansler Family YMCA in North Knoxville. "Yes we have staff that do that always, we definitely keep our equipment clean and healthy for our members, but every little bit helps."

RELATED: VERIFY: Fact-checking this week's viral coronavirus claims

It should be common practice for gym goers, but as the risk of coronavirus spreads gyms like the YMCA are taking this opportunity to remind their users to keep it clean.

"Wiping down machines and equipment, washing hands frequently, and then of course if you are exhibiting any signs and symptoms, fever, cold, anything like that just stay at home for right now," said Grace.

Grace said these requests are nothing new, and wiping equipment and washing hands can help prevent any virus from spreading, not just coronavirus.

RELATED: Facts not Fear: Knox County health expert answers your COVID-19 questions

"It's not like all of a sudden we feel this need to keep things clean," she said. "That's a common practice around here and always will be. It's nothing new and it's nothing we're gonna stop as soon as this passes."

Don't be afraid to go to the gym.

"We do think a workout and a healthy lifestyle helps boost your immune system so if you're feeling healthy we'd love to see you here at the Y to maintain that healthy immune system and keep everybody in our community healthy." said Grace.

RELATED: EPA issues list of disinfectants to use against coronavirus

Just keep your germs to yourself.

"We want to make sure that you're washing hands, wiping down equipment, but not necessarily panicking," said Grace.

See the original post:
Keep your germs to yourself at the gym to stop the spread of all diseases, not just coronavirus - WBIR.com

Gyms are among the many public places frequented by many people. Image Credit: Agency

Dubai: People can take simple steps to protect themselves and others from the spread of novel coronavirus while using shared public facilities.

Instead of getting panicky and being anxious, people can stay safe from the spread of Covid-19 by following a healthy lifestyle and good hygiene practices, said Dr. Atul Anant Aundhekar, general practitioner and CEO of Avivo Group.

Since the virus spreads through droplet secretions from infected people, gyms, pools, salons and shisha cafs are some of the facilities where residents need to be vigilant about preventive measures.

Giving tips to follow in such shared public facilities, Dr. Aundhekar told Gulf News that creating a hygienic island within one metre of ones surroundings should be the main aim of residents to allay concerns.

For that, he said people have to use a combination of common sense, basic hygiene practices, seek assistance in ensuring cleanliness and be ready to clean up their own surroundings even in shared facilities.

Please ask for assistance to ensure hygienic conditions in facilities that you visit. It is our right. If people can carry wet wipes to touch common surfaces and clean their surrounding area, it will be good.

Social distancing

While washing or sanitising hands is considered the most important preventive measure against the coronavirus, maintaining a distance of three feet or one metre from people around is also a prudent step to ward off catching an infection, said Dr Aundhekar.

When you are in a social place, just be watchful. Dont get closer to people, especially those who are showing respiratory symptoms like repeatedly coughing and sneezing.

Just as avoiding handshakes and hugs is important while greeting others, people should also be mindful about not touching inappropriately on surfaces in shared facilities.

Also touching your face repeatedly if your hand is not washed or sanitised is as bad as inhaling the virus.

Changing clothes immediately after reaching home and taking a shower twice a day are also additional safety measures that Dr. Aundhekar suggests.

REVIEW

While people may wash their other clothes frequently, they hardly wash suits and ties. You have to dry clean them.

At the gym

Gyms should ensure that machines are cleaned properly after each members use to ensure there is no sweat or cough/sneeze droplets on them, said Dr. Aundhekar.

You can seek assistance from the gym to clean up the machine before you start using it.

He said people should also share the responsibility of not spreading any illness from their side.

Your respiratory hygiene is also very important. Cover your face with tissue paper or your flexed elbow while coughing or sneezing.

In the swimming pool

Since the novel Coronavirus is not waterborne, Dr. Aundhekar said the spread of virus through swimming pool water should not be a cause of concern.

However, practicing basic hygiene before, during and after using the pool is a must.

Taking a shower in warm water, not cold or lukewarm water, before and after swimming is recommended, he said.

Keeping towels, swim wear and normal clothes for changing in hygienic conditions is also important.

Salons, beauty parlours

Generally, salons, parlours and aesthetic clinics follow hygiene and disinfection practices when it comes to the tools they use. Similarly, it is good to follow disinfection techniques in furniture and other seating arrangements.

It is important to use disposable blades, threads and waxing sticks and also disinfect the handles of the tools like razors, he said.

Shisha cafs

The golden rule in shisha cafs now should be no sharing of pipes, according to Dr Aundhekar.

Either you afford one or you dont smoke. Since shisha is directly touching mouth, nobody should share same shisha pipe with even friends and family members.

He said customers have to make sure disposable pipes and filters are used.

Hygiene checklist

Rohit Bharati, head of marketing - West Zone Group which runs Dubai restaurant Tashan that serves shisha, said the eatery maintains a hygiene checklist.

From sanitisation of equipment to proper ventilation, everything is inspected on a daily basis. Each section has its separate cleaning material. A strict guideline is followed by the staff which includes change of uniform every shift, wearing hair restraints, sanitising of hands and more.

The Shisha at Tashan has its own section. After every use, the shishas are cleaned thoroughly before they are put back in action. The pipes and the water is changed per service.

Although, these are basic things and I suppose most people do it but its always good to reiterate the significance of good hygiene.

Atul Shah, managing director of Euro Gulf Swimming Pools in Abu Dhabi, said the spread of coronavirus was not a big concern among regular pool visitors till recently as not many cases had been reported in the local community.

But things are evolving fast and the authorities are taking additional measures like closing down the schools etc. So, I guess people will be more cautious now. Community pools are taking extra care about hygiene these days.

Rajesh Balachandran, who lives in a Dubai community, said he was concerned about the spread of virus through the common gym in his apartment block as there are many nationalities including those hailing from severely affected countries using the gym.

We dont know who all used the machines before we use them. I dont know if cleaning is frequently done. I usually use my own gloves and towel in the gym. But there are machines for which you have to use bare hands. You cant be sure if it is safe.

Originally posted here:
Coronavirus dos and don'ts: How to stay safe in public facilities - Gulf News

Of the 30 pregnant and postpartum women screened for participations, 23 women elected to complete their interview (7 declined). All eleven providers offered an interview participated. Tables1 and 2 describes participant characterisitcs. Figure1 shows the application of the PRECEDE-PROCEED framework to the 6 themes identified within the categories of predisposing (facilitate or hinder motivation for change), enabling (make possible a desired change) and reinforcing (influence continuation of the behavior) factors that can influence behavior change. Below we describe each of the themes aligned with these factors with representative quotes from pregnant or postpartum women and obstetric providers.

Six key themes in the PRECEDE-PROCEED model (14) that influence behavior change in pregnancy and postpartum

The first predisposing theme was womens level of motivation for making behavior changes in pregnancy and postpartum. In pregnancy, women were motivated by wanting to have a healthy baby and delivery and, in the postpartum period, women were motivated by wanting my body back. One pregnant woman stated:

I just want to make sure that I have a healthy delivery...and the baby will just be health [y] both of us will be healthy...And, of course take care of him. You know all throughout his life, and you know... [I] have to be healthy first so I can take care of him. (Pregnant woman).

In addition to motivation for having a healthy baby, women were motivated to have an uncomplicated labor and delivery and for many, to successfully breastfeed their infant. Obstetric providers also considered womens motivation to have a healthy baby as an opportunity for counseling about behavior changes. One nurse midwife, illustrated this opportunity to engage pregnant women in the following way:

Youre catching them at a time when they know theyre in this pregnancy for a limited amount of time, you know? So its not [as] overwhelming were initially just asking them to focus on being healthy just for this [finite] amount of time. (Certified Nurse Midwife)

During the postpartum period, women described their motivation to make healthy lifestyle changes to improve their body image and feel like me again. One postpartum woman said,

I mean pregnancy just kind of not destroys your body, but it makes you feel like you are a different person I guess exercising is more for me to feel like me again, and to feel happy with the way that I look and the way that I feel. (Postpartum woman)

Another postpartum woman illustrated a desire for wanting her clothing to feel similar to how it felt before her pregnancy as follows:

It would it would be nice to have the ten pounds off and be back to sort of fitting into things a little bit better. I think that itll be better for my body. I could fit in more clothing which it would be nice because thats definitely like an ugh feeling when you like, try to put something on and you are like, Oh yeah, that doesnt fit anymore. (Postpartum woman)

The second predisposing theme was womens pre-pregnancy knowledge and experiences about importance of healthy behaviors, including eating well and physical activity in pregnancy and postpartum. Although many pregnant and postpartum women expressed basic knowledge about the importance of eating well and being physical active, they had different opinions on what they should and should not do to achieve a healthier lifestyle. One pregnant woman described the benefits of physical activity in pregnancy in the following way:

I wanted to bounce back quickly and you know, if I go [to] the gym maybe labor will be a little easier, my body will be conditioned to that sort of thing, so (Pregnant woman)

Some women described having health goals like taking prenatal vitamins during pregnancy and breastfeeding after pregnancy, because of past knowledge and experiences with previous pregnancies. In the postpartum period, women commented on their lack of preexisting knowledge about the challenges of breastfeeding their infants, and expressed a desire to have had more information during pregnancy, and support in the postpartum period:

[Before I had my baby] I was under the impression that if you tried [to breastfeed your infant] and you just sat there [then] you did it. And [if] you just breastfed all day, it would work. But it just didnt. (Postpartum woman)

Obstetric providers described examples of women who already had knowledge and skills about the importance of physical activity and nutrition noting that these women were able to continue a healthy lifestyle. For example, one obstetric provider stated:

I think the patients that come in already at a normal healthy weight and that have good healthy behaviors already are the ones who are more likely to ask specific questions, like can I keep running? Can I keep going to yoga? I had somebody recently who was asking me about weight lifting in, like getting into the third trimester, and those are usually the people who are already doing these things and they want to be able to continue. (Obstetrician)

Pregnant and postpartum women described the importance of overall wellness as enabling them to make and maintain behavior changes. Wellness was defined broadly and beyond their pregnancy-related health, including mental/emotional health, sleep quality, feeling in control of their own time and reducing stressors.

In particular, lack of quality sleep was a major barrier to dietary and physical activity changes, especially postpartum when women had newborns. One postpartum woman described lack of sleep as a barrier to exercise as illustrated by the following quote:

Between four and six months [my baby] was waking up like every hour like every night. It was just it was really bad. It just made me feel so tired during the day that the idea of moving, getting up and doing things was really not [feasible] So I feel like thats been a big problem. (Postpartum woman)

Some women shared their struggles with emotional changes during and after pregnancy, even postpartum depression. One postpartum woman described her mood in the following way:

I dont think I had full scale postpartum depression with either of my pregnancies, but I definitely had the baby blues pretty badly especially with the first one . Thinking back to it ugh I was not in a good mood for the first bunch of months, I think my husband noticed it more, but Im not sure he necessarily wanted to like drag me to a doctor (Postpartum woman)

Another postpartum woman described her lack of energy in pregnancy as, [W] hen I come home Im just like I dont want to do anything. I dont [want to talk with anyone] my [low] energy level kind of sometimes puts a strain on [me]. A postpartum woman described how stress can be a trigger for her to eat high calorie foods:

I end up eating [or] drinking a soda or having some candy or something, because I'm like oh Im felling stressed [and] this would make me feel better. (Postpartum woman)

Obstetric providers noted the importance of addressing womens wellness in pregnancy, including mood and sleep, and not just focusing on the patients weight. One certified nurse midwife said, I think its important not just to focus on the number [her weight] but just being healthy in general.

The majority of participants shared stories highlighting the importance of strong social support from family and friends, to enable them to make and sustain health behavior changes in pregnancy. One pregnant woman highlighted the benefit of having peer support from another pregnant friend:

Sometimes you need another pregnant womens point of view so they can say, I know what youre going through. (Pregnant woman)

Social support from friends and peers with similar experiences was especially important in the postpartum period:

I just had a baby two weeks ago. [My family member] was like oh, really-- Look at your cheeks, look at your belly. I felt like I wasnt doing [well] with my weight. When I read about [and saw other women
s] experiences, I knew I wasnt alone in this. Actually, I was doing [well]. (Postpartum woman)

Obstetric providers also commented on their role as providing support for their patients through behavioral changes:

[W]omen want to get a little pampered and feel like, you know, theyre being taken care of and you want to make sure that shes feeling okay and that shes doing okay and that shes getting what she needs and, you know, just basically a little extra attention um, from a healthcare provider I think can do a lot (Certified Nurse Midwife)

Participants described the importance of knowing someone outside of their immediate family and friend network to be an accountability partner who could provide positive reinforcement to help them stay on track with reaching health goals in pregnancy and postpartum. For most women, their healthcare providers served this role. One participant stated,

You know so the one thing is accountability I would eat more, exercise less [if] no one else [was] looking. . . (Postpartum woman)

Another woman described,

[I like] feeling like you have some sort of support, you know, whether you needed it or not, but to know that someones checking in on you and they really care about how youre doing and the baby and trying to make your life easier. (Postpartum woman)

One obstetric provider highlighted the importance of positive reinforcement and said, It might be something you just say, [like] hey, youre doing great with the weight Keep up the good work.

Participants were specifically asked about how their clinics could support their efforts in achieving healthy lifestyles in pregnancy. In particular, participants discussed their use of technology, including mobile phones and mobile applications, which could facilitate their behavior change and enable communication with providers between visits. One woman remarked I would use [it] everyday with regard to the ability to interface with her moble phone to help with behavior change. Another woman remarked that her health care providers would know where Im coming from and they can work with me better noting this would also help them on their end.

Obstetric providers discussed the importance of integrating future clinical programs on healthy lifestyle within the electronic medical record to facilitate their ability to review patients progress. One obstetric provider discussed this point in the following way:

Im a bigger fan of an [electronic] referral [to a healthy lifestyle program] just because then theres tracking of it . Reading other providers notes or reading the [behavioral counselor, i.e. health] coaches notes thats something you can eventually weave in to your other visits and things like that . And then too, [to] read what the patients .responses [are] or if theres trends or repeating issues you can touch base [about these isues] in [the] visit, you know? [In real time]. (Certified Nurse Midwife)

Go here to see the original:
Perspectives of pregnant and postpartum women and obstetric providers to promote healthy lifestyle in pregnancy and after delivery: a qualitative...

Express News Service

BENGALURU: Superfoods are nutrient-packed food that are useful building blocks and supplements for a healthy lifestyle. They also strengthen our immune system and keep us healthy and active. Superfoods are becoming increasingly popular among the public as they offer optimal health benefits.

Goji BerryGoji Berry is a medicinal plant which has roots in ancient China. It is a good source for Vitamin A, Vitamin C, fibre, iron, and zinc. Goji Berry is used to treating eyes, liver and kidney and should be avoided by one who has diabetics, blood pressure and is not advisable for pregnant women.

SpirulinaIt is a biomass of blue-green algae that grows in both fresh and saltwater. Spirulina contains several nutrients, including the B vitamins, beta-carotene and vitamin E. It is touted as a superfood, as it boosts immunity, fights allergies, and reduces fatigue. It also strengthens the immune system, helps with digestion, balances the bodys pH, and reduces inflammation.

AstragalusIt is a herb that has been used in traditional Chinese medicine for centuries. It has several health benefits, including immune-boosting, anti-ageing and anti-inflammatory effects.

Alfalfa seedsA plant that has been grown as feed for livestock for hundreds of years. Alfalfa seeds can be taken as a supplement or can be sprouted and eaten in the form of alfalfa sprouts. This has been proven to help lower cholesterol and has benefits for blood sugar control and relieving symptoms of menopause.

TurmericTurmeric contains curcumin and other chemicals which decrease swelling and inflammation. Curcumin, one of the primary ingredients in turmeric, is highly anti-microbial and anti-inflammatory. It is rich in antioxidants and iron and helps boost immunity and energy levels.

Sunflower seedsSunflower seeds are full of nutrients which include phosphorus, magnesium and Vitamin B-6, B1, copper, essential fatty acids and other minerals. They are also good for muscle-building and great for your immunity. Sprinkle these seeds atop your salad or in your morning bowl of muesli and oats.

MicrogreensMicrogreens are micro varieties of vegetable greens that are an emerging type of speciality green that people can buy from shops or grow at home from the seeds of vegetables, herbs, or grains. Microgreens contain up to 40 times higher levels of vital nutrients than their mature counterparts.The author is the founder of Cosmix

See the article here:
Magic of superfoods - The New Indian Express