HEALTH AND SELF-CARE TIPS FOR NEW MOTHER
Pregnancy and motherhood are a natural part of a woman’s life circle. It is a time full of changes – some unexpected. These changes affect a woman’s body, her emotions, and many other parts of her life- like relationships, work, and finances.
Preparing to become a mother involves learning new things, new information, new skills, new ways of looking at the world-each and every time you become a mother.
SELF-CARE TIPS FOR NEW MOTHER
Self-care is important for a healthy home. And it starts with knowing what resources are available to support you during and after your pregnancy. Take these steps to keep tabs on your health during and after pregnancy.
1- Take prenatal vitamins
Prenatal vitamins can help prevent birth defects. They also help your baby grow healthy and strong and help you with morning sickness. You will want to make sure your prenatal vitamins have folic acid, iron, and calcium in them. If you need help getting prenatal vitamins, ask your care provider about programs as there are many herbal and ayurvedic medicine that are for expecting moms.
2- Manage substance use
Avoid consuming alcohol or cigarettes. If you need help quitting, contact your care provider or call the substance use disorder helpline toll-free at 1-855-780-5955, available 24/7. United health care members can also contact the healthy first steps program toll-free at 1-800-599-5985.
3- Manage morning sickness
Morning sickness can be hard on you and should be taken seriously. Make sure you drink plenty of water and eat small meals often. Foods like rice, bananas, and cereal may be easier on your stomach. Stay away from spicy or fatty foods.
4- Keep moving
Exercise is always important, but especially during pregnancy. Regular walk is an easy way to keep moving. It’s likely you will feel tired as you get later in your pregnancy. Always listen to your body and talk to your care provider before trying a new exercise routine.
5- Manage stress
A new born baby can make you feel worried, especially during covid-19. Your prenatal appointment is a form of self-care. Talk to your care provider if you are feeling sad, overwhelmed, or anxious.
6- Check in with your care provider
Your care provider can help you during pregnancy and after the birth of child. This includes answering your questions about getting healthy food, drinking enough water, and recovering from birth. As it stands today we have many organic supplements to go with as they can help significantly. You can also talk to them about any concerns you have as you adjust to your new baby.
7- Stay connected to others
Having a support network outside of your household is important. Set up regular times to check in by phone or video chat. This may include your friends, family, or members of a local religious or community organization.
8- Shower and dress each day
It can be easy to lose track of time each day when you are taking care of a newborn. But creating a routine can help you feel more normal and lets you take time for yourself.
9- Drink enough water
All moms, especially those who are breastfeeding, should make sure they are drinking enough water. This is especially important when you are nursing at night. Keep a water bottle beside your bed and with you during the night.
10- Relax when baby naps
It can be tempting to wash the dishes or do laundry when the baby takes a nap. But caring for yourself is important. Take a moment to relax when the baby is sleeping. This might include taking naps, watching TV, or calling a friend.
ADJUSTING TO BODY CHANGES
You have to learn to separate the anxiety of getting bigger from the experience of being pregnant and accept that it’s just part of being pregnant.
It’s undeniable-a woman’s body changes when she becomes a mother, you may love your tummy during pregnancy, but learning to accept your new body may take some time.
While many new mothers wish they could quickly regain their pre-baby bodies, for most it takes time, good nutrition, and regular exercise.
Remember, some body changes may be more permanent.
CONCLUSION
Each woman is a unique individual and each pregnancy is a unique experience.
This experience is shaped in part by a woman’s cultural background, as well as her own life experience.
Sometimes it’s hard for new mothers to know what to expect, especially if they don’t know what other women typically experience.
HOW TO PREVENT FROM CONSTIPATION
WHAT IS CONSTIPATION?
Constipation is a condition in which a person has fewer than three bowel movements a week or has bowel movements with stools that are hard, dry, and small, making them painful or difficult to pass. People may feel bloated or have pain in their abdomen- the area between the chest and hips. Some people think they are constipated if they do not have a bowel movement every day. Bowel movement may occur three times a day or three times a week, depending on the person.
Most people get constipated at some point in their lives. Constipation can be acute, meaning it is sudden and lasts for a short period of time, even in several years. Mostly constipation is acute and not dangerous. Understanding the causes, prevention, and treatment of constipation can help many people take steps to find relief.
HOW COMMON IS CONSTIPATION AND WHO IS AFFECTED?
Constipation is one of the most common Gastrointestinal Problems in the United states, affecting an estimated 42 million people, or 15 percent of the population. People of any age, race, or gender can get constipated.
Those reporting constipation most often are women, adults aged 65 and older, non-Caucasians, and people in lower socioeconomic classes. Constipation is also a common problem during pregnancy, following childbirth or surgery, or after taking medication to relieve pain from things such as a broken bone, tooth extraction, or back pain. In 2004, 6.3 million outpatient visits were due to constipation and 5.3 million prescriptions for constipation medication were written.
WHAT CAUSES CONSTIPATION?
Constipation is caused by stool spending too much time in the colon. The colon absorbs too much water from the stool, making it hard and dry. In hard, dry stool, it is more difficult for the rectum muscles to push out the contents.
Common factors or disorders that lead to constipation are-
1- Diets low in fiber
The most common cause of constipation is a diet with too little fiber. Fiber is a substance in food that comes from plants. Fiber helps stool stay soft so it moves smoothly through the colon. Liquid such as water and juice help fiber to be more effective.
Older adults commonly do not get enough fiber in their diet. They may lose interest in eating because food doesn’t taste the same as it once did, they do not want to cook, or they have problems with chewing. These factors may lead an older adult to choose foods that are quick to make, such as fast food which is low in fiber. As it stands now in this time many Ayurvedic medicine and herbal products are useful and shown effective over time.
2- Lack of physical activity
A lack of physical activity can lead to constipation, although scientists do not know why. For example, constipation often occurs after an accident or during an illness when a person has to stay in bed and cannot exercise.
3- Medications
Medications that can cause constipation include
- Pain medication, especially narcotics
- Antacids that contain aluminium and calcium
- Calcium channel blockers, which are used to treat high blood pressure and heart disease.
- Medication that treats Parkinson’s disease- a disorder that affects nerve cells in a part of the brain that controls muscle movement-because this medication also affect the nerves in the colon wall
- Antispasmodics-medication that prevent sudden muscle contraction
- Some antidepressants
- Iron supplement
- Diuretics are medications that remove fluid from the body through the kidneys
- Anticonvulsants- medication that decreases abnormal electrical activity in the brain to prevent seizures
4- Life changes or Daily routine changes
During pregnancy, women may be constipated because of hormonal changes or because the uterus compresses the intestine. A gain can affect bowel regularity because a gradual loss of nerves stimulates the muscle in the colon, which results in less intestinal activity. To counter that there are some ways like organic and herbal supplements which may help regain the desire to have the food again.
People can also become constipated while traveling because their normal diet and daily routine are disrupted.
5- Ignoring the urge to have a bowel movement
People who ignore the urge to have a bowel movement may eventually stop feeling the need to have one, which can lead to constipation.
Some people delay having a bowel movement because they do not want to use the toilet outside their home, particularly public restrooms, or they feel they are too busy.
6- Neurological and metabolic disorders
Certain neurological and metabolic disorders can cause food to pass through the digestive system too slowly, leading to constipation. Neurological disorders, such as spinal cord injury and Parkinsonism, affect the brain and spine
Metabolic disorders, such as diabetes and hypothyroidism, disrupt the process that the body uses to get energy from food, which can cause many of the body functions to slow down.
7- GI tract problems
Some problems in the GI tract can compress or narrow the colon and rectum, causing constipation. This problem includes-
- Adhesions – bands of tissues that can connect the loop of the intestines, which may block food or stool from moving through the GI tract
- Diverticulosis – a condition that occurs when small pouches, or sacs form and push outward through weak spots in the colon wall; the pouches are called diverticula.
- Colon polyps – growths on the surface of the colon that can be raised or flat
- Tumors– abnormal masses of tissues that results when cells divide more than they should or do not die when they should
- Celiac disease- It is an immune response to gluten, a protein in wheat, rye and barley that damages the lining of the small intestine.
HOW IS CONSTIPATION TREATED?
Treatment for constipation depends on the cause, severity, and duration of constipation and may include one or more of the following:
Eating, diet, and nutrition
The academy of nutrition and dieticians recommends consuming 20 or 35 grams of fiber a day for adults, if not possible for everyone they can use the herbal supplement which is recommended by doctors. People often eat too many refined and processed foods from which the natural fiber has been removed
A health care provider can help plan a diet with the appropriate amount of fiber and in case if they are on the go somewhere or else they have some urgent work then there are many health care supplements to cover for this moment.
Exercise and lifestyle changes
Engaging in daily exercise can help with constipation. Another strategy is to try to have a bowel movement at the same time each day. The best time is 15 to 45 minutes, limited after breakfast since eating stimulates the colon.
People with constipation should reserve enough time to have a bowel movement and be sure not to ignore the urge to have a bowel movement.
COMPLICATION
Hemorrhoids are swollen and inflamed vines around the armor in the lower rectum that can be caused by straining the bowler movement.
Fissures in the snus can cause itching, bleeding, or pain.
Rectal prolapse can be caused by straining during bowel movements.
Boost your immunity against the virus
BOOST THE IMMUNE SYSTEM
In the wake of the novel Covid-19 infection, many people are seeking ways to boost their immune systems. We need our body’s defense system to be as strong as possible.
How can this be done? Like the army, the immune system is an intricate network of units that act together to combat invaders, in this case, bacteria, viruses, and other “enemies.”
Since it is a system of many parts, not a single unit, it cannot technically be boosted. However, it can be strengthened to run more efficiently to feed off diseases. Keep your body fit and ready by living a healthy lifestyle.
BOOSTING IMMUNITY
While there are no COVID medications or immunity boosting supplements that can cure or prevent, there are steps you can take to strengthen your defenses.
And at the same time, you will want to practice these precautions for preventing the virus.
Immune-strengthening strategies
Healthy living strategies you can do for your immune system include:
- Exercising regularly, experts recommend at least 150 minutes of moderate exercise per week.
- Eating a healthy, balanced diet, that is high in fruits and vegetables as there are many immunity booster supplements which are also a sidestep toward good health- use the Myplate technique to determine portion and type of healthy food that are best for nourishing your army.
- Maintaining a healthy weight, aim for a BMI of 25 or lower. The best way to lose weight is with exercise and a healthy and balanced diet.
- Getting quality sleep, setting a schedule and routine for sleep, and practicing good sleep hygiene.
- Reducing stress and learning coping strategies include activities such as communicating virtually with loved ones, going outside, practicing meditation regularly, exercising, or engaging in other hobbies.
- Quitting smoking, if you smoke, you can get support to help you quit.
- Drinking alcohol only in moderation, at all limits the amount of alcohol you keep in the house or limit the number of glasses/bottles you drink.
- Taking steps to prevent infection, washing your hands frequently, and social distancing.
IMMUNITY SUPPORT SUPPLEMENTS
In addition to the above-listed lifestyle and behavior practices, we recommend using the following supplements in moderation to keep the immune system functioning at its best:
- Vitamin C may help prevent viral, bacterial, and other infections by shortening the duration of cold acting as a natural antihistamine and anti-inflammatory.
- Vitamin D is one of the most important immune system-strengthening nutrients that can reduce the risk of cold and flu when taken regularly.
- Vitamin A, when used on a short-term basis can help support the body’s ability to fight infections, especially respiratory infections.
- Zinc can help reduce the number of infections and the duration of the common cold when taken within 24 hours of onset.
- Selenium is a key nutrient for immune function and is easily obtained from foods like the Brazil buts, Selenium is also an important antioxidant, which strengthens the body’s defense system against bacteria, viruses, and cancer cells.
- Raw honey is good at revealing minor pain and inflammation of mucous membranes, like nose and mouth, and has antioxidant properties and some microfiber effects; it is helpful for cough and sore throats and can be added to tea or hot water with lemon.
- Garlic supplements, fresh aged extracts, and garlic supplements can reduce the severity of upper viral respiratory infections and protect against viral infections.
- Probiotics contain good bacteria that both support gut health and include the function and regulation of the immune system. They also can decrease the number of respiratory infections, especially in children.
Further research has been conducted and the following additional supplement is now recommended as options for strengthening immunity:
- Beta-glucans – numerous human trials have shown that beta-glucans stimulate activity against viral attack, these findings include a decrease in cold and flu symptoms and upper respiratory tract infection compared to placebo.
- Mushrooms – a variety of mushroom species have been shown to help with immune function in a myriad of ways; some of the medical mushrooms include shiitake, lion’s mane, maitake, and reishi.
- Berberine – found in the roots, rhizomes, and stem bark of various plants, this natural compounding has been shown to have antiviral and anti-inflammatory properties; it can be found in goldenseal, goldthread, and Oregon grape species.
- Sulforaphane – sulforaphane has potent anti-inflammatory and anti-viral properties; it can be produced in the body in small amounts by eating some cruciferous vegetable or in more therapeutic amounts in dietary supplements containing glucoraphanin and myrosinase enzyme.
- Elderberry – studies have shown that elderberry has properties that appear to help fight the virus; choose a low-sugar capsule or tablet, if possible, as opposed to sugary syrup.
It is very important to understand that these supplements should be asked before being taken from your health care person. And take them in moderation or as your doctor recommends.
CONCLUSION
Don’t compromise on sleep, a good snooze time for 7-8 hours is the best way to help your body build immunity, lack of sleep adversely affects the action of the flu vaccine.
Stay hydrated, Drink up to 8-10 glasses of water every day, to stay hydrated. Hydration will help flush out the toxin from the body and lower the chances of flu.
Destress yourself, These are testing times, and a prolonged period of staying indoors has its implication on your mental wellbeing.
How can I boost my immune system?
THE IMPORTANCE OF A HEALTHY IMMUNE SYSTEM
The immune system is responsible for fighting foreign invaders in the body, like pathogenic bacteria and viruses, and also destroys cells within the body when they become cancerous.
Poor nutrition results in increased infections, slow healing from injury and infection, and increases susceptibility to symptoms and complications from immune system dysfunction.
Studies show that immune function often weakens with age, and recent research suggests this weakness is also related to nutrition and can be prevented by maintaining a healthy diet.
WHAT IS THE IMMUNE SYSTEM?
The ability to fight infections, illness, and diseases.
The Immune system has two lines of defense called –
1. Non-specific (innate) immunity
2. Specific (adaptive) immunity.
BENEFITS OF FOOD WITH IMMUNE SYSTEM
Protein and the immune system
Studies have shown that deficiency of high-quality protein can result in depletion of immune cells, the inability of the body to make antibodies, and other immune-related problems.
High quality, complete proteins are found from many sources: like eggs, fish, shellfish, tofu, tempeh, and quinoa if, not possible to get hold of all this there are many immunity booster products that are available online.
Many vegetables and grains are also excellent sources of many of the immune-stimulating amino acids. Broccoli, brown rice, nut butter, mushrooms, nuts, and seeds.
Omega-3 fatty acids and the immune system
Diets that are low in omega-3 fatty acids are associated with chronic inflammatory conditions and autoimmune diseases.
To achieve a more beneficial ratio of omega-3 fatty acids in your body, it is important to decrease the amount of omega-6 fatty acids in your diet, while increasing the amount of omega-3 fatty acids.
Reduce your consumption of conventionally raised meats and dairy products, and refined foods. There are many organic products for omega-3 fatty acids in the form of capsules and pills.
A fiber’s effect on the immune system
Whole grains, fresh fruits, and vegetables promote a healthy gastrointestinal system.
The friendly bacteria in your colon convert them into short-chain fatty acids (SCFAs), which are used as fuel by the gastrointestinal tract.
Fiber can also support healthy digestion by removing toxins that can adversely affect the cells of your gastrointestinal tract.
Immune-boosting B-vitamins
Vitamin B5 (pantothenic acid) promotes the production and release of antibodies from B-cells, and deficiency of vitamin B5 results in a reduced level of circulating antibodies.
Folic acid deficiency consistently impairs t-cells and supports the production of red blood cells which carry oxygen around the body.
Vitamin B6 deficiency consistently impairs T-cell functioning and results in a decrease in blood lymphocyte counts.
Vitamins B1 (thiamin) and B2(riboflavin) are important in normal antibodies response.
Vitamin B12 appears to inhibit phagocytic cells and possibly T-cell function.
Vitamin C for a healthy immune system
Supports a decrease in the length of time and severity of symptoms associated with an upper respiratory viral infection, promotes phagocytic cell functions, and supports healthy T-cell functioning.
Provides antioxidant activity to support healing at sites of inflammation. There are many slip-throughs for intake of vitamin C in the form of Ayurvedic products like broccoli juice and orange juice which are available online.
Vitamins A, E, and K are essential for a healthy immune system
Vitamin A : It deficiency impairs antibody function and T-cell function.
Vitamin E : It is an important antioxidant and supports a healthy inflammatory response. An important component of all cell membranes and promotes healthy cellular functioning overall.
Vitamin K : The Seclusion of Infections and Injuries in the Healing Process is facilitated by vitamin K, which supports healthy blood clotting in your body.
Zinc for a healthy immune system
The deficiency of zinc can result in propounding suppression of T-cell function.
However, an excess amount of zinc can also show a negative effect on immune function and can inhabit the phagocytic cells (macrophages and neutrophils).
Maintaining an adequate but not excessive level of zinc is important.
Micronutrients found in food are balanced, whereas supplements can lead to too much of one nutrient or too little of another if not chosen wisely.
As zinc is essential, there are some zinc supplements that help boost immunity. And these supplements tend to show results better.
HOW TO SUPPORT A HEALTHY IMMUNE SYSTEM
Consume adequate protein and healthy fats.
Maintaining a healthy balance between omega-3 and omega-6 fats, 1:4 is health- promotion.
Provide micronutrients and phytonutrients that support healthy immune function.
Decrease intake of allergens and toxins. Some of the products/supplements which we take regularly may or may not be as effective as Ayurvedic immunity booster products which tend to show more and effective results without any side effects.
Maintain a healthy weight and cholesterol levels.
Basing your diet on nutrient-dense food is one way to decrease calories consumption while consuming optimal levels of micronutrients and immune-supporting phytonutrients.
Eat a rainbow of color!!!
CONCLUSION
Processed food may be problematic for your immune function.
Food additivity can also have untoward effects on the nutrient content of the food.
Trans fats – Studies show that consumption of trans fats is pro-inflammatory, leading to chronic diseases such as cardiovascular disease (CVD) and a 31% increase in CVD mortality.
Daily Health Habits for Children and Teenagers
GETS YOUR ENTIRE FAMILY INVOLVED
Family: It’s a major part of every child’s life – and often the most important factor in helping changes. Research shows children are often more willing to eat healthy food and be active if they see their parents and other family members doing these things first. That’s why it’s important to get every member of your family involved in healthy eating and physical habits.
WHEN THE WHOLE FAMILY PARTICIPATES…
- Your child will learn from examples.
- Healthy eating and physical activities will be more fun.
- Everyone will get benefited from healthier eating and increased activity.
- It helps to keep everyone motivated and on track.
SOME HEALTHY HABITS ARE
. Keep it positive
“Helping your children develop a positive attitude can greatly contribute to their well-being throughout their lives and help them build resilience,”. There is a saying “Tell kids what they can do, not what they can, and celebrate success”.
. Limit screen time
Children and teens are growing up immersed in the digital world, exposed to digital media at all hours of the day, including computers, smartphones, and television. Parents play an important role in teaching their children how to use screen time in a healthy way that can enhance daily life.
Plan your family’s media use, set limits, and encourage play.
. Read with your child every day
It’s never too early to start reading to your baby. You should begin parent-child reading at birth and continue it through kindergarten..
“Reading to babies and toddlers helps develop their brains in a positive way.”
. Turn meals into colorful collages
Food that is in season will have health benefits and nutritional value when served on a plate.
Think red (apples), blue and purple (eggplant and grapes), green (beans), yellow (carrot and squash), and white (cauliflower).
. Eat breakfast
Eating a balanced breakfast with protein is a good way for your child to start the day. Try:
- Hard-boiled eggs, toast, and an apple
- Almond butter on whole-grain toast
- Greek yogurt
. Enjoy physical activities
Get your kids involved in a variety of physical activities, from swimming to hiking, and enjoy them together as a family. It is likely that every child will enjoy something different.
. Read food labels
By looking at the food labels of their favorite packaged snacks, you can teach your child about nutrition. You can focus on a few important parts of the label, such as the amount of sugar, saturated fat, calories, and serving size. If there is more than one ingredient in a food, it must have the ingredients listed in descending order by amount. There are many health supplement products, to consider readings as well, they tell more about nutrients and diet.
If sugar is the first ingredient listed, that snack is made up of more sugar than any other ingredients.
You can teach your children to create healthy habits that last by helping them.”
SET HEALTHY, REALISTIC GOALS
Creating realistic goals and making changes step by step increases your chances of success. It’s best to set goals for healthy eating and physical activity that apply to the entire family. There is some slip through by which we can boost our kid’s digestion, they are immunity boosters which we can find online as ayurvedic products.
Remember- changes take time. Even after you’ve incorporated more healthy food and physical activity into your family routine, it will take time for the changes to become healthy habits.
MAKE THE MOST OF FAMILY MEALTIME
Eating meals together gives you a chance to help your child develop a healthy attitude towards food. It also enables you to serve as a healthy eating role model, ensure that your kids are eating nutritious food, and introduce your family members to herbal and organic products rather than junk food which may lead to bad health.
MAKE SURE YOUR CHILDREN EATS A BALANCED, HEALTHY DIET
Every child needs an appropriate amount of calories, protein, minerals, and vitamins to grow. The best way to ensure kids get what they need is to provide a variety of nutritious food.
CONCLUSION
Healthy habits may have a long list of things to do but even though in the end it creates a healthy environment and help kids in the long run.
Hope you liked the Daily healthy habits for children and teenagers
