5 Nutrients Breast-feeding Moms Should Not Miss

Breast-feeding moms have double duty: They must nourish their babies and themselves. As such, nutrients and food choices are a top consideration.

Although nursing moms can indulge in an extra 300 to 500 calories per day (the job of nourishing another human being is a big one after all), it’s ideal to ensure food choices are full of nutrients that may have a positive impact on both baby and mom. To do so, it’s important that moms don’t skimp on these five very important nutrients:

Protein: This is the building block of new tissue and required for growth. Adequate protein is needed to ensure the body can build, repair and maintain tissues and organs. This is particularly important for mom’s health and baby’s growth.

According to the latest Dietary Guidelines for Americans, nursing mothers need two to three servings, or at least 65 grams, of protein per day. Breast-feeding moms can meet their protein needs by making sure they have, at a minimum, a healthy source of protein at each meal. These include lean meats, poultry and fish; dairy products, such as milk and yogurt; nuts and nut butters; beans and legumes; some vegetables and grains; and eggs.

Iron: Sufficient iron intake helps maintain energy and prevent fatigue in breast-feeding mothers. A diet that includes good sources of iron, such as beef, dark meat poultry, dark leafy green vegetables and iron-fortified breakfast cereals, can help nursing mothers meet their iron needs.

Plant sources of iron are best utilized by the body when accompanied by vitamin C, which is found in citrus fruits, for example.

Starting around their fourth month, babies experience tremendous growth. As a result, their iron stores decrease while their blood volume expands and they develop their own iron stores. As breast milk contains little iron (even though it is well-absorbed), this situation creates a critical period of iron need for baby. Due to this, the American Academy of Pediatrics recommends exclusively breast-fed babies are given a liquid iron supplement beginning at age 4 months of age. Iron supplementation should continue at least until iron-rich solid foods are started, and possibly longer, depending on baby’s overall iron consumption.

DHA: Docosahexaenoic acid is an omega-3 fatty acid essential for the development of the retina of the eye and the brain. Researchers believe that optimal levels of DHA, particularly in the frontal and prefrontal areas of the brain, are very important during infancy when the brain is rapidly growing and developing.

But breast milk will only be a rich source of DHA if a mother’s diet is rich in DHA. High concentrations of DHA in breast milk have been tied to positive outcomes for baby; that includes better adjustment to changes in the environment, attention scores and memory skills, according to a 2016 review published in the journal Nutrients.

The Food and Drug Administration, the Environmental Protection Agency and the Dietary Guidelines recommend a minimum of 8 to 12 ounces of low mercury fish – such as herring, canned light tuna and salmon – per week to meet the breast-feeding mother’s DHA requirement. This can be achieved by eating two seafood meals each week.

Other sources of DHA include fortified eggs, DHA-fortified milk and DHA-fortified orange juice. Nursing mothers should consider a DHA supplement in the amount of 200 to 300 milligrams per day if they’re not consuming enough DHA from food.

Calcium: Breast-feeding mothers have a storage of calcium in their bones. Should their diet be lacking in calcium, the body will remove calcium from the bones to supply it to the breast-feeding infant. Some studies have shown a 3 to 5 percent reduction in a mother’s bone mass during breast-feeding, most likely due to insufficient intake of calcium from diet.

Almost all mothers – or those between ages 18 and 50 years – need to consume 1,000 mg of calcium per day to protect themselves from bone loss during lactation. This requirement can be met by consuming three servings of dairy daily. In addition to milk or yogurt and cheese, this can include dark leafy vegetables, calcium-fortified juice and other calcium-fortified foods such as tofu and soy milk.

If it’s difficult to meet the daily calcium requirement of 1,000 mg, mothers should discuss adding a calcium supplement to their diet.

Vitamin D: This is also important for bone formation and is required for the body to absorb calcium. While mothers who breast-feed want to ensure they get enough vitamin D, either from their diet or from supplementation, their babies should also be getting a vitamin D supplement from birth.

Breast milk does not supply enough vitamin D for baby. Although sunshine, an activator of vitamin D in the skin, is an effective way to accumulate vitamin D, it’s not safe for baby. Additionally, although still rare, the incidence of nutritional rickets – a deficiency of vitamin D causing softening of the bone, making them prone to fractures and deformity – among children has increased. Hence, starting a vitamin D supplement (400 international units, or IU, per day) within the first few days of life is recommended by the American Academy of Pediatrics. Supplementation should continue until baby is weaned to vitamin D-fortified whole milk at 12 months and drinking a quart per day.

For breast-feeding moms, target vitamin D-rich foods such as salmon, or vitamin D-fortified milk and juice. Consider a vitamin D supplement also, if meeting the daily requirements is difficult.

Moms should eat a healthy diet, including energizing protein foods, whole grains, nutrient-packed vegetables and fruit, dairy or non-dairy fortified substitutes and healthy fats, including sources of DHA. Any nutrient imbalance in the diet of the nursing mom should be addressed so that she can pass on her optimal health and nutritional status to her baby. A nutritious diet – along with supplementing where appropriate – will not only keep mom well-nourished, but it will help her baby grow and develop optimally.

Reference: http://health.usnews.com/wellness/for-parents/articles/2017-03-08/5-nutrients-breast-feeding-moms-should-not-miss

Eating Disorders also Affect Boys and Men

Eating disorders are not just a problem for girls and women. Boys and men also suffer from eating disorders such as anorexia, bulimia and binge eating disorder. The common misconception that this disease only affects females means that boys often arrive to treatment later in the disease process, according to Nancy Farrell, MS, RDN, a spokesperson for the Academy of Nutrition and Dietetics.

Physical signs and behaviors of this disease may be inadvertently missed by loved ones, school staff or sometimes busy health professionals. This coupled with an inadequately nourished brain, delays young boys in acknowledging the disease, and their need to reach out for help. Consequently, males become more ill as more time elapses. As indicated in a 2011 study, and reported by the National Eating Disorders Association, 20 million women and 10 million men suffer from a clinically defined eating disorder at some point in their life. So, for every two women that have an eating disorder, one male also is struggling.

Pressure Comes from Media and Peers

Many parents and activists worry about the messages young girls learn from the media: Are girls learning that thinness defines their self-worth? Do they succumb to peer pressure to look and dress a certain way?

Yet, boys and men also fall prey to pressure from their peers and from the media's portrayal of the physically strong man. Many strive for athletic bodies with an unrealistically low amount of body fat, says Farrell. "Often boys strive for rock-hard abs," she says. "Without fully understanding the best strategies, or the implications of undesirable practices, males may believe that a lower body fat percentage is the means in reaching that goal." Media outlets, online sources and peer discussions give youth an impression of what standards they should adhere to, and what they should look like, Farrell says. This in turn, can influence how one feels about themselves. Males, as well as females, admit that body weight teasing and bullying was a trigger in beginning their eating disorder behaviors.

"Parents, health professionals and even school staff are now recognizing that eating disorders are not gender specific," says Farrell. "Know the warning signs, as early detection and intervention lead to the best health outcomes." Signs that a man or adolescent boy has an eating disorder may include being overly focused on body shape, muscles and imperfections. Additional indicators include anabolic steroid use, excessive time spent exercising at the expense of other activities, heading to the restroom immediately after eating and following a strict eating routine.

Eating disorders affect an individual's emotional and physical health. Many with eating disorders suffer from depression and social withdrawal. These men may also experience constipation, electrolyte disorders, irregular heart rate, dental enamel erosion and low levels of testosterone.

Help is Available

If you're struggling with your eating, ask for help — even if you don't know if your problem qualifies as an eating disorder. If you're concerned that someone you know has an eating disorder, don't ignore it or think it will get better on its own. Talk to him about your concerns and ask him for his opinion, Farrell suggests. Understand that the primary problem is not food, so simply going on another diet is not the solution. The dangerous eating patterns seen with eating disorders are symptoms of psychological problems.

The health-care team should involve mental health, nutrition and medical specialists. If your friend or family member recognizes his eating disorder but doesn't know what to do about it, you can help by offering to look for a specialist. If he denies the problem, bring it to his attention again at a later date. In the meantime, learn what you can about eating disorders and make an appointment with a specialist to talk over your concerns and to get support.

Reference: http://www.eatright.org/resource/health/diseases-and-conditions/eating-disorders/eating-disorders-problem-also-affects-boys-and-men

Do You Know What the Healthiest Countries Eat?

HEALTH

What makes a country healthy?

Low pollution and cancer rates? Higher-than-average life expectancy? Access to affordable healthcare to screen for diseases before they become serious concerns?

If you answered that all of these factors contribute to the health of a country’s citizens, you’re absolutely right. But the biggest issue plaguing our global health, by far, is obesity.

According to the World Health Organization (WHO), “Worldwide obesity has more than doubled since 1980.”

More than 600 million adults were classified as obese during 2014, and “41 million children under the age of 5 were [labeled] overweight or obese.”

“The rise in obesity among children is especially troubling,” says Marie Ng, Assistant Professor of Global Health and lead author of a study published in The Lancet about the global obesity epidemic. “We know that there are severe downstream health effects from childhood obesity, including cardiovascular disease, diabetes, and many cancers.”

Here’s the worst news: most of the obese population is also suffering from malnourishment.

How’s that possible when they seem to be eating plenty?

Because as processed foods become cheaper options, adults and children fill themselves with foods that lack nutrition and are instead packed with empty calories, sugar, and harmful ingredients, causing them to shovel more unhealthy food in their tummies.

This vicious cycle is entirely preventable.

While extra playtime and less sitting is key to weight loss (for both kids and adults!), diet is a crucial part of keeping our waistlines at healthy levels, too.

“A thicker waistline increases heart attack risk,” says Nieca Goldberg, MD.

Excess stomach fat has been correlated with higher blood pressure and blood sugar levels—both of which lead to the development of heart disease, the number one cause of death in the US.

But what about countries outside the US?

Roughly 33% of the US is obese, but check out how the obesity rates of a few slimmer countries compare:

France 17%

Spain 16%

Sweden 12%

Denmark 11%

Italy 10%

Norway 10%

China 3%

Japan 3%

India 0.7%

Vietnam 0.5%

Now, the majority of these countries reject processed, sugary foods and embrace home-cooked meals with as little packaging, pesticides, and hormones as possible. Quite different from the standard American fare.

Reference: http://www.nutritionsecrets.com/do-you-know-what-the-healthiest-countries-eat/

What and How Much Should My Preschooler Be Eating?

Young children need the same variety of nutrient-rich foods as older kids and adults, just in smaller quantities. As portions have gotten bigger, some parents and caregivers have developed a distorted view of the amount of food toddlers and preschoolers need. Feeding children becomes less frustrating and less complicated when adults know what kids need to grow well and be healthy.

Defining a Young Child's Serving Size

An appropriate serving size for children 2 to 3 years of age is about one-half an adult serving. This rule of thumb is based on serving sizes recommended by MyPlate, not portions served in many restaurants. So a serving of bread for a 2- to 3-year-old would be half of a slice.

Foods Young Children Need

Most 2- to 3-year-old children need to consume about 1,000 to 1,200 calories per day. Here's how to distribute those calories in a healthy eating plan:

• Grain Group: About 3 to 4 ounces of grains per day, preferably half of them whole grains. For example, that is one or two slices of bread plus one cup ready-to-eat cereal and ½ cup cooked rice or pasta.
• Vegetable Group: 1 to 1½ cups raw or cooked vegetables per day. Like adults, young kids need variety: mashed sweet potatoes, broccoli with low-fat dip or tomato sauce for pasta.
• Fruit Group: 1 cup fresh, frozen, canned, or dried per day. Limit juice to 4 to 6 ounces per day. Emphasize whole fruits rather than juice. Kids love melon balls, mandarin oranges (fresh or canned in juice) and frozen berries.
• Milk Group: 2 to 2½ cups cups per day. Whole milk is recommended for children younger than 2. Older children can have lower-fat, calcium-rich choices such as fat-free or low-fat milk, yogurt and cheese.
• Meat and Beans Group: 2 to 3 ounces total per day. Options include lean meat, poultry, fish, an egg, cooked beans (black, pinto, kidney) and peanut butter.

For more information about eating plans and serving sizes for preschoolers, visit https://www.facebook.com/letstalknutritious/.

What to Do About Snacks, Sweet Drinks and Desserts

Plan two to three small snacks at set times during the day to refuel small, active bodies. Make small servings of sweet drinks and desserts "sometimes" foods. Let's Talk Nutrition recommends limiting sodium to 1,500 milligrams per day, saturated fat to 11 grams per day and added sugars to 25 grams per day for young children.

Reference: http://www.eatright.org/resource/food/nutrition/dietary-guidelines-and-myplate/size-wise-nutrition-for-preschool-age-children

Does Washing My Clothes Kill All the Germs?

Laundry serves far nobler purposes than stamping out body odor. It also protects you from getting sick. 

Imagine that someone who lives in your house is ill. A single gram of his fecal matter contains millions of viruses, and exposure to just a hundred of those viruses can make you sick.says Kelly Reynolds, a germ researcher and associate professor of environmental health at the University of Arizona.

Regardless of how assiduously he wipes, the average person has about a tenth of a gram of fecal residue in his underwear, says Chuck Gerba, a professor of microbiology at Arizona. If you’re washing that sick person’s underwear with your own, chances are very good that his sickness-causing organisms are going to make their way onto your clothing.

“We’ve found that one germy item in the washer will spread to 90% of the other items,” Reynolds says. And no, it doesn’t matter how hot you set the water temperature on your machine. “When it comes to molds that cause skin or respiratory infections, or organisms that cause colds, flu and stomach flu, most of them will survive the wash cycle,” she says.

It’s the dryer—not the washing machine—that lays waste to harmful microorganisms. “High heat drying for at least 28 minutes is the most effective way to kill viruses,” Reynolds says. The “high heat” setting is key. Energy efficient, low-heat settings may not get the job done, she says.

You’re not even safe if you wash your sick housemate’s clothing separately from your own, since his germs will hang out in the washer even after the clothing is gone. Run a wash cycle with bleach or another type of disinfectant to clean it of sickness-cause organisms, Reynolds says.

The good news is that if no one in your household is sick, you can relax a bit about killing the germs in your load. “It’s when someone is ill that you really want to up your game,” Reynolds says. If your housemate catches something, have him or her wear clothing and sleep on sheets that you can wash and dry using high heat.

And yes—it’s ok to spare your expensive, line-dry only gym gear from the dryer. Your big worry there is probably foul odors, not viral pathogens. If you’re diligent about washing your hands (and wiping down the machines at the gym before you climb aboard) you shouldn’t have much to worry about, Reynolds says. Just be sure to wash your duds soon after you finish exercising. “The longer those clothes remain damp with sweat, the more mold and bacteria are going to proliferate,” she says.

If your first instinct after reading this is to double down on detergent, don’t. A washing machine’s cycles are designed to break up and wash away only so much cleaning agent, says Jolie Kerr, an author, cleaning expert and host of the podcast Ask a Clean Person. If you have a heavy hand with the pump or scoop, the excess detergent can build up on your clothing and lock in bacteria and odors, she says. (Fabric softener, too, can coat your clothing in a residue that traps smells, she adds.)

If you can’t dry your stuff on high heat—or at all—hang it up outdoors or in direct sunlight. The sun’s ultraviolet light has disinfecting properties, Reynolds says.

Finally, be mindful of transferring your clothes from the washer to the dryer. “Unless you’ve used bleach or some other disinfectant, those items are not sanitized,” Reynolds says, so be sure to wash your hands after handling them.

Source: http://www.health.com/syndication/washing-machine-germs

How to Go to Sleep When You're Stressed to the Max

Conversations with friends and colleagues these days often are peppered with concerns about stress. People are regularly talking about being stressed, recovering from stress or avoiding stress. It’s a word that has become so common that its very commonness tells us something.

Have I stressed you out yet? Even thinking about all the ways we are stressed can be stressful! How can we find some peace?Fortunately, we do have some say in how stressed we are. Try some of the following stressbusters to give yourself a break:

• Take charge of information overload. Do you really need to see the same news clip a dozen times? Do you really need to check social media every hour? Probably not. Remember, in the not-so-long ago, people got one newspaper a day and were well-informed. Corral your need to know to a couple of times a day.
• Learn to say no. Sometimes we make our own stress by taking on too much. Take a realistic look at how much you can really accomplish in a day. Prioritize requests and resist pressure to take on more than those items that made it to the top. You’ll avoid the stress of trying to do it all, and you’ll avoid the stress of disappointing people.
• Resist any temptation to use substances to reduce your stress. Smoking, drinking, popping pills, binge eating or drinking 10 cups of coffee a day may seem like strategies to reduce stress, but they really don’t help. At best they provide some relief for a very short time. Over the long haul, they add the stress of serious health risks.
• Get some exercise. Go for a walk or a run. Get on your bike, ski, swim. Do something, anything, that gets you moving. Exercise makes your body release endorphins, a natural destressor. Further, it’s good for your heart and your lungs to get aerobic at least a few times a week.
• Turn off the screens. A constant pixel diet isn’t good for the brain (or your sleep, either). Declare part of the day as a screen-free zone. Give your brain cells and your thoughts a rest. Take a few deep breaths and allow yourself to savor the quiet. You’ll come back to screenwork refreshed and probably in a better mood.
• Get enough sleep. According to a 2013 survey by the Centers for Disease Control, 50 to 70 million Americans report sleep disorders or sleep deprivation. Only a third of Americans get the recommended seven to nine hours of sleep a night. It may temporarily reduce your stress if you stay up all night to finish a pressing project, but if it becomes a pattern, your body isn’t getting the restorative rest it needs.
• Take time out. Make sure you devote some time every week to doing things you truly enjoy. Too often, people promise themselves they will take up a hobby, invite friends over or just go to a movie when they finish x or get on top of y. The list of “have to’s” can become endless and the time to do something fun just never comes. Put some fun time somewhere near the top of the list and get to it now and then.
• Hang out with positive people.People really do need people. We especially need people who think we’re special in some way and who treat us well. Time spent with positive people doing something positive is a surefire antidote to stress.

Reference: https://psychcentral.com/lib/stressed-to-the-max/

10 Amazing Benefits of Giloy: The Ayurvedic Root of Immortality

Here are 10 reasons why this root deserves your attention:

1. Boosts Immunity

“Giloy is a universal herb that helps boost immunity”. It is a powerhouse of antioxidants which fight free-radicals, keep your cells healthyand get rid of diseases. Giloy helps remove toxins, purifies blood, fights bacteria that causes diseases and also combats liver diseases and urinary tract infections. “Giloy is used by experts in treating heart related conditions, and is also found useful in treating infertility”.

2. Treats Chronic Fever

Dr. Ashutosh Gautam, Baidyanath says, “Giloy helps get rid of recurrent fevers. Since Giloy is anti-pyretic in nature, it can reduce signs and symptoms of several life threatening conditions like Dengue, Swine Flu and Malaria as well”.

3. Improves Digestion

“Giloy is very beneficial in improving digestion and treating bowel related issues”, says Delhi-based Nutritionist Anshul Jaibharat. Tip: You can take half a gram of giloy powder with some amla regularly to maximize results, or with jaggery for treating constipation.

4. Treats Diabetes

According to Dr. Manoj K. Ahuja, Fortis Hospital, “Giloy acts as a hypoglycaemic agent and helps treat diabetes (particularly Type 2 diabetes)”. Giloy juice helps reduce high levels of blood sugar and works wonders.

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5. Reduces Stress and Anxiety

Did you know Giloy can be used as an adaptogenic herb as well? It helps reduce mental stress as well as anxiety. It helps get rid of toxins, boosts the memory, calms you down and makes for an excellent health tonic if combined with other herbs.

6. Fights Respiratory Problems

Dr. Ashutosh further adds, “Giloy is popularly known for its anti-inflammatory benefits and helps reduce respiratory problems like frequent cough, cold, tonsils”.

7. Treats Arthritis

“Giloy contains anti-inflammatory and anti-arthritic properties that help treat arthritis and its several symptoms. For joint pain, the powder from giloy stem can be boiled with milk and consumed”, says Dr. Ashutosh. It can be used along with ginger to treat rheumatoid arthritis.

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8. Reduces Asthmatic Symptoms

Asthma causes chest tightness, shortness of breath, coughing, wheezing, etc. which makes it very difficult to treat such a condition. “Chewing on giloy root helps asthma patients and is often recommended by experts”, adds Dr. Manoj K. Ahuja, Fortis Hospital.

9. Improves Vision

In several parts of India, Giloy is applied to the eyes as it helps boost vision clarity. All you need to do, is boil Giloy powder in water, let it cool down and apply over the eyelids.

10. Reduces Signs Of Aging

Giloy contains anti-aging properties that help reduce dark spots, pimples, fine lines and wrinkles. It gives you that flawless, glowing skin you’ve always wanted.

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Note: There are no serious side-effects of consuming Giloy since it is a natural and safe herbal remedy. However, in some cases - the use of Giloy can cause constipation and lower blood sugar levels. So if you are diabetic and have been consuming Giloy on a long-term basis, monitor your blood sugar levels regularly. Also, avoid Giloy if you are pregnant or breastfeeding.

Reference: http://food.ndtv.com/health/10-amazing-benefits-of-giloy-the-root-of-immortality-1434732