Women's Health

Posts Tagged ‘Healthy’

Eating for two before pregnancy has many benefits.  The best elements of a healthy pregnancy diet increase the health and function of mom’s body before pregnancy begins.  The increase in vitality attributed to dietary changes has been linked to an increase in fertility putting baby dreams on the fast track to becoming reality for many couples. Is Infertility Caused by Unhealthy Fats?Every individual should have heard by now the dangers of certain types of fats in relation to others.  Yet much of the population remains entrenched in their poor eating habits because these fats come encased in the form of so many tasty treats.  More motivation is needed to make the change.  Pregnancy provides just such an incentive.  The following study, however, should be your motivation for change, especially for couples desiring to conceive.  In Denmark, the government recently placed severe restrictions on the use of trans fat in foods.  The limitations are so stringent it has been eliminated from the Danish food supply.  An interesting side effect of this decree has been a marked rise in childbirth.Researchers are speculating that ill health effects of trans fats goes well beyond the cardiac system and actually places a stranglehold on fertility.  Baby-to-Be and the Thief MythA healthy pregnancy diet also helps the body prepare for the demands of pregnancy by getting nutrient stores well supplied before baby begins to raid the larder. The persistent idea of baby’s ability to steal the nutrients it needs for healthy growth and development from mom’s body is only true if mom’s body has enough to spare.  The body is an amazing organism, whose first priority is to self protect. When mom’s own nutritional needs are harmed by baby’s needs, her body will selfishly withhold vital nutrients.  This leaves baby out in the cold, especially if a poor diet for pre pregnancy is followed by eating habits that in no way resemble a healthy pregnancy diet.Eating right before pregnancy is like an insurance policy for baby’s well being.  If mom is too nauseated to eat a healthy balanced meal for a few days, the body is well stocked to support both mother and child through those rough times. The First Few Weeks of PregnancySetting aside possible impacts on fertility, espousing the best diet for first trimester pregnancy before conception is a good idea. Many women are as much as 8-12 weeks pregnant before they ever even know their little bundle of joy is on the way. This is significant because during those first few days and weeks every major body and organ system is formed. Nutrition for pregnant women and their developing babies is especially important during this critical time of brain, heart, lung and body development.Safe guarding baby’s development before the positive pregnancy test announces his or her reality is only accomplished when mothers-to-be consume a diet for pre pregnancy based on nutritious needs of a healthy pregnancy diet.    

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For most Baby Boomer women, simple diet and exercise will help lose weight. Some may have to work harder than others, but unless you have an underlying medical condition (see your physician), most women will be successful if committed to their weight loss goals. Hopefully, these common sense tips will help.

TIP#1: Portion Control- It is a well known fact that when you consume less calories than what you burn, your weight will decrease. Eat in small portions. Be careful not to drastically cut calories. You will slow down your metabolism, lose muscle mass not fat and risk binge eating out of deprivation and hunger. One good way to avoid this is to eat five or six small meals a day, small portions every four to five hours.

TIP#2: Avoid junk foods. This is definitely a no-brainer. This is the fastest way to sabotage your efforts. Junk foods and processed foods should not be on your grocery list. They are low in nutrients and high in calories.

TIP#3: Don’t deprive yourself of your favorite foods- At the risk of contradicting myself, (assuming your favorite foods are junk and processed!), allow the occasional forbidden food. Work it out in your diet plan. As women, we have learned to compensate and finagle for years now so it can be done. Total restriction is unrealistic. All diet plans come with their own restrictions. Use your common sense and what works for you, not your friend or your neighbor.

Tip#4: Burn fat not your wallet- It is very possible and highly recommended to use fresh or frozen, healthy food from your grocery store to lose weight. Diet plans that require you to buy special foods are, at best, convenient, but expensive- and guess what? Processed.

TIP#5: You have to move to lose. Exercise helps your metabolism burn those calories (especially belly fat) plus has other added health benefits. It increases muscle mass and overall physical and mental performance. Don’t just think in terms of workouts. Make a conscious effort to incorporate movement into your daily activities. For instance, use the stairs instead of the elevator. Park your car on a safe lot a good distance away from your venue.

There is no getting around it. Diet and exercise is the best way to lose those pounds. It really does not have to be that complicated and it can be done at home or when you travel. Baby Boomer women are busy people. Keep it simple.

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Healthy diet is crucial to feeling good, strong and alert. If you have been eating a diet lacking in nutrition, you will certainly be feeling the effects on your overall health – and may even be setting yourself up for more serious diseases.

If you indulge in high calorie diets on a regular basis you will definitely notice the effects of over feeding yourself with empty calories. Weight gain, high cholesterol, high blood pressure, insulin resistance, etc. will soon start to raise their head and sap your energy putting strain on your system. Change in mental clarity, feeling weak and irritability are all signs you haven’t given your body enough nutritious food to rebuild your cells, clean the toxins out, and fight diseases. If you find that a day goes by and the only thing you’ve had to eat is a bagel and coffee, you will be feeling the physical effects sooner or later.

Your body needs calories for energy. It is vital to obtain the necessary amount of calories every day to maintain your optimum health. Individuals, who do not take in the proper amount of calories because of dieting or, will risk their health and set their metabolism to starving mode, will cause their body to store more energy as fat after you stop dieting.

A diet too high in calories will also put health at risk. Obesity puts a strain on the organs and increases the risk for health problems such as diabetes, heart disease and even cancer. Knowing what a typical serving size of food is can help you determine if you (or a family member) are taking in the appropriate amount of calories. It is important for parents to teach children moderate eating habits to ensure healthy diet for life.

Aside from merely watching caloric intake, it is important that your diet has strong nutritional value. You could eat an entire box of doughnuts to meet your calorie needs without having met your daily requirements for vitamins, minerals, protein, essential fatty acids, fiber, and more. Choosing a diet that lacks nutrition on a regular basis will lead to a lowered resistance to illness, general weakness, and irritability. Other diet deficiencies, such as a lack of calcium, can lead to more serious disorders such as osteoporosis.

While pregnant women, lactating women, the elderly and ill individuals may choose to supplement their diet with food supplements, the average healthy person should get all the nutrition they need from healthy food. This is hard to achieve when the shelves at the store are filled up with fast food. Be an educated consumer; read the food labels and choose high fiber, low calorie, low sugar, and products low in trans fat. Organic produce is usually better and the healthiest choice.

What about the occasional burger? Fast-food in the diet is not so harmful if it is only an occasional treat, but will show its negative effects if consumed as a major part of the diet. Educating yourself and your family on what a healthy diet is will help you and your family to feel great and enjoy good health to old age.

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For women, eating should not be just a matter of course. It goes beyond that because of the unique health requirements of women. For better bone health, women should obtain foods not just for their taste, but also for the nutrients they contain to maintain good bone health. The Nutrients Women Need to Maintain Bone Health   In order to maintain excellent bone health, the following nutrients must be taken regularly: * Iron. Iron is very important in the body because it is very vital to the formation of optimal bone structure for better bone strength. Iron is obtainable from fruits and vegetables, grain products, meat, and poultry products. * Vitamin C. This nutrient serves as the activator for certain enzymes in order to create the best bone structure for maximum bone strength. The nutrient is available from tomato products such as juices, and sauce, potatoes, cauliflower, broccoli, strawberry, cabbage, and spinach. * Zinc. Just like vitamin C and iron, zinc is also needed in order to create the best bone structure for the best bone strength. The nutrient is available from red meat, poultry products, fortified cereal products, grains, beans, and nuts. However, perhaps the best source of zinc is the oyster because it has such a high concentration of the nutrient. * Phosphorus. Although phosphorus is best known for its part in the formation of body tissues, the nutrient is also needed in the bones because most of the bone mass is due to phosphorus. This nutrient is obtainable from milk and yogurt, cheese, peas, meat, eggs, cereals, soft drinks and cola, and many other processed foods. * Protein. This nutrient is very important to the bones because it is the one nutrient that is very vital in healing injuries to the bones such as fractures and other illness affecting the bones. The best source of protein is animal products such as meat, poultry, eggs, and fish. It can also be obtained from milk, cheese, yogurt, as well as from plants such as legumes, grains, and nuts. * Boron. Boron is needed by the bones because it enhances calcium absorption of the bones. The best source of boron is avocado, although this nutrient is also obtainable from nuts, peanut butter, and prune juice. * Fluoride. This nutrient is very important in the development of new bones, especially in the growth years. This can be obtained from fishes and teas. * Magnesium. Magnesium is needed by the bones because it improves bone quality. Moreover, this mineral also enhances the ability of the body to absorb the calcium needed. It is obtained from green and leafy vegetables especially spinach, potatoes, whole grains, wheat, and oats. Maintaining good bone health is something that women should not ignore. If ignored, the result can be frequent bone injuries or maybe even osteoporosis. In order to get the best nutrients, make sure to eat only fresh sources, avoiding processed foods that contain only small amounts and sometimes even none of the nutrients needed.

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In the lifetime of a woman, the best moments are when she becomes a mother. Itâ??s a feeling that only a mother can explain. When women conceive and are due to deliver in 9 months there are a number of worries and anticipations along with excitement and delight cropping in oneâ??s mind and heart. Every pregnant woman would want to have a healthy baby first and then would desire for either of the sex, colour, or appearance. Health comes first and should be the most primary concern of any expecting mother. Taking care of yourself and for your expected child during pregnancy is the most important focus during that period.

Pregnant women must follow a certain diet and lifestyle and avoid a few things to have a healthy baby. She must first and foremost stay healthy by eating the right food items. She must not only eat for herself but should eat for her baby as well. A good nutritious diet consisting of bread, vegetables, fruits, milk and milk products, meat and protein food should be consumed on a daily basis. Pregnant women must also drink lots of water and have lots of calcium content food items. Some of the good sources of calcium are almonds, dried beans; vegetable those are dark green in colour, like spinach and broccoli, milk and milk products, sardines, peas and brussel sprouts.

Around 30 mgâ??s of iron is required for pregnant women to build up their haemoglobin level. Iron can be found in food products of red meat, eggs, dry fruits, salmon, dried beans and peas among others. Pregnant women should have a healthy diet and along with this must also have a healthy lifestyle to have a safe delivery and a healthy baby. They must sleep well, be in good spirits, should be surrounded with bliss and a stress free environment. They should further exercise regularly, and have a daily routine walk to flex their muscles and bones. This helps pregnant women have a smooth and easy delivery.

Pregnant women must also avoid a few things in order to have a health baby. They must first let go of all their bad habits, if any, of abuse, namely, alcohol or drug abuse. They should avoid taking any stress upon themselves mentally or physically. OTC or over the counter medicines must also be avoided. Consuming a lot of hot or spicy food items, tea, caffeine, and vitamin a supplements, effect the proper development of the foetus.

Women who are pregnant tend to feel over heated because of hormonal changes and thus must avoid any additional heating from outside. By this we mean Jacuzziâ??s, Sauna or sun bathing must be avoided, as it has been found that women with over heated bodes tend to deliver babyâ??s with neural defects.

Thus all the above points must be kept in mind by a pregnant woman. Things that need to be avoided must be taken seriously as they have a direct or indirect effect at the normal growth and development of the baby in the womb.

To Your Health!

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