SUPER FOOD TO EAT DURING PREGNANCY

First of all, congratulations on being pregnant!

Welcome back mommies to be!  

In continuation from my previous article, foods to avoid during pregnancy, we shall now move on to the brighter side – which is food that you should be eating more of during pregnancy a.k.a pregnancy superfood!

This is especially important when selecting quality food if you are still suffering from morning sickness, gaining weight too fast or not gaining enough weight – make every calorie and nutrient intake count. If you are already eating well, then the list below can be extra tips to add on to your already healthy and

nutritious diet. Aside from the foods mentioned in my previous article, all other foods are generally safe to consume during pregnancy. There are certain food that may contain more nutrients that are optimum during pregnancy for both you and your unborn child.

The list below is just a general guide; feel free to add more types of food to your personal list of superfoods.

Super Foods to Eat During Pregnancy

1. Beans – such as chickpeas, lentils, black beans and soy beans. They contain fibre, protein, iron, folate, magnesium, calcium and zinc which not only aid in the growth of your unborn baby but also help to combat constipation and prevent haemorrhoids in expecting mothers, especially in the later stages of pregnancy.

2. Meat– lean cuts of beef, chicken, pork and lamb. Pack full of protein, vitamin B6, B12 and niacin as well as zinc and iron in highly absorbable forms which is essential for providing raw materials and building new cells for your unborn child. In addition, beef is also rich in choline which is required for brain development. During pregnancy, your daily iron needs double so it is important to include plenty of iron-rich foods. Low irons will make you feel tired easily and may also lead to premature delivery.

3. Pasteurized cheeses such as cheddar, mozzarella, edam, ete Cheeses are excellent sources of 

calcium, phosphorus, and magnesium that is vital in the growth and health of yours and your unborn baby’s bones, plus vitamin B12 and protein which is essential in cell growth. You can opt for the low fat selections to save on calories, fat and cholesterol.

4. Eggs

Eggs are a good supply of protein and contain plenty of vitamins and minerals. Certain brands of eggs also contain additional omega-3-fats which is needed for brain and vision development. It is recommended not to eat more than 1 egg/day and make sure they are cooked thoroughly before eating them. If you find the aroma of cooked eggs nauseating, then try hard boil eggs instead.

5. Milk and yoghurt

These contains excellent source of calcium and phosphorus which are essential in building healthy strong dense bones in both mother and child and also vitamin D which promote calcium absorption and deposition into bones. Yoghurt is a fantastic alternative source if you do not like to drink milk or if you have lactose intolerance plus it is packed with protein, folic acid and probiotics (good bacteria) which are good for your gut as well as preventing yeast infections which can unfortunately be quite common during pregnancy. If you are worried about calories, you can opt for the low fat milk or low

fat yoghurt choices.

6. Whole grains – such as enriched whole grain breads and cereals. These are fortified with folic acid,

vitamin Bs, iron, zinc and also have more fibre than white bread and rice. As they are complex carbohydrates, they will also keep you feeling full for longer. 

7. Oils and fats

The fattier seafood such as salmon, cod, and haddock contain essential Omega 3 and omega 6 fatty acids. Make sure they are cooked well and it is recommended to stick to no more than 2 or 3 servings of low mercury fish per week. Nuts are also another good alternative form of unsaturated,

heart-healthy fats. However, as they are high in fat and calories, do not go nuts about nuts. These oils and fats are good for your baby’s brains and eyes development.

8. Soy food – such as tofu For vegetarians, soy food is an excellent source of protein, iron, 

calcium, magnesium, vitamin A and vitamin K. Vitamin K is essential for normal blood clotting, especially after childbirth.

9. Fruits and vegetables

Fruits and vegetables are a super source of vitamins A, B, C, folic acid, iron, and calcium. You can eat them raw or cooked! Deeper, darker coloured vegetables signal higher vitamins contain. Although red meat is rich in iron, it is not the only source. Look out for alternatives in green leafy vegetables such as spinach. Examples of super food fruits and vegetables include: Berries – such as strawberries, blueberries, raspberries, and even avocado. (I just found out that avocado is a large berry!)

These are packed with carbohydrates, vitamin C, potassium, beta- carotene, folate and fibre. Berries also contain phytonutrients which acts as antioxidants that protect cells fromb damage. If you consume berries after an iron-rich meal, their vitamin C will help boost iron absorption too. Also, berries are helpful in fighting morning sickness too.

10. Broccoli

Broccoli contains folate, fibre, calcium, lutein, zeaxanthin, vitamin A, carotenoids which promotes ealthy vision, and potassium which helps in fluid balance and normal blood pressure. The ‘floret’ part of the broccoli is the most nutritious part but other parts like the stalk and stem are nutritious too so do not waste them. Steaming rather than boiling helps to preserve the nutrients.

11. Bananas

Rich in potassium, bananas are good for reducing fluid retention and maintaining a healthy fluid alance. They also contain tryptophan which helps to promote sleep. It is a great starchy, energy – boosting snack. Also an easy eat if you are feeling nauseous from your morning sickness. While you are pregnant, try to ensure that everything you eat will have some sort of beneficial effect on either yourself or your baby. Once you have overcome your morning sickness (usually after the 1st trimester), enjoy your pregnancy and enjoy what you eat. Also, do not forget to stay hydrated and aim to drink at least eight glasses of water a day. This not only keeps you hydrated, but also helps to prevent constipation and urinary tract infections.

NATURAL HOME REMEDIES FOR STOMACH PAIN

Stomach Pain (or) abdominal ache is very common problem for facing everyone in particular area. It is common problem among people of all ages, whether child’s or adults. Stomach pain (Starting level of pain or fewer aches) is not a serious problem and can be readily diagnosed & treated but severe attack occurs, please suggest your doctors.

 It’s a discomforting pain in the abdominal region. Abdominal ache is common problem with varying degree of discomfort and related symptoms. However pain can also be a sign of a serious illness. Here are some most common cause of abdominal pain occurs like acidity, Constipation, Food allergies, Ulcers, Infection in the urinary tract, Stone in the kidney, Hernia, Food Poisoning, Lactose Intolerance, Appendicitis, Menstrual cramps, Infection in the stomach, Unhealthy life style or unhealthy foods, Smoking, Gastro esophageal reflux disease and more.

Fever, Inability to eat, Vomiting, Difficulty to pass stool, Passage of blood while vomiting, Inability to eat, Loss of appetites are main symptom of stomach pain. Here some natural and home remedies can give you quick relief against stomach pain or abdominal ache.

Home Remedies for Stomach pain

1. Fennel:

Fennel is a natural remedy or world’s healthiest 

Add one or two teaspoon of crushed fennel seeds to a cup of hot water and let it steep for five to eight minutes. Remove from heat, allow it to cool and strain it. Then also add a little honey and drink. This treatment is very helpful to relief against stomach pain.

foods to fight against the stomach pain. Fennel seeds can give quick relief as they have carminative, Diuretic, Pain reducing and antimicrobial properties. It is an excellent source of vitamin C, Dietary fiber, Potassium, Molybdenum, Copper, Folate, Pantothenic acid, Magnesium, Iron and more. Fennel seeds are also good relief like gas and bloating.

 2. Peppermint:

Mint is an effective home remedy to relieve a stomach pain, it is natural and give more benefits. Peppermint contains manganese, Iron, Magnesium, Calcium, Folate, Potassium, Vitamin A and Vitamin C and mote. The antispasmodic effect of peppermint on the muscles in the digestive tract helps relieve 

pain cause by gas. It is also improves the digestion process. Peppermint is suitable home remedies for everyone. To make the tea, add two small teaspoon of dried peppermint to a cup of boiling water. Let it steep for just five minutes, strain and add some amount of honey. Sip the tea slowly. This method is instant relief against abdominal ache.

      3. Ginger:

Ginger has antioxidant as well as anti inflammatory properties that help regulate the digestion process and in turn reducing abdominal ache. It is enriched with folic acid, Calcium, Vitamin b and more. The

natural remedy also helps calm nausea and vomiting during pregnancy. It is also treat various types of stomach problems including motion sickness, Morning sickness, Colic, Upset Stomach, Gas, Diarrhea and more. Drink ginger tea two or three time a day to ease stomach ache and improve digestion.

      

      4. Lemon:

Lemon is the most easily available natural home remedy for curing abdominal ache. Lemon contains Vitamin C, Potassium (It helps prevent blood pressure levels and have positive effect on cardiovascular 

health) and Vitamin B6 (It gives energy). Squeeze a lemon in a glass of water then add some amount of honey to sweeten it and drink it. Use this remedy two or three time a day until your stomach ache is reduced. Lemon is also give huge benefits like help educing pain and inflammation in joints and knees as it dissolve uric acid, Helps cure the common cold and also helps maintain the health of the eyes and helps fight against eye problems and more.

THE WORLD MOST DEADLY DISEASE

SMALLPOX

Smallpox Quite possibly the worst disease known to man, according to CBS News, Smallpox killed about 500 million people between 1880 and 1980, when it became the first disease ever to be eradicated from Earth. Before then, the virus, which is called either Variola major or Variola minor, had been around for at least 10,000 years,

 passing exclusively between humans through the air — specifically through tiny drops of saliva.

From there, it caused a high fever and body aches, which led to the appearance of a rash (this was when they were most contagious), and then the most obvious sign, small, pus-filled boils. These turned into scars if the person survived, but for the 30 percent who died, their deaths were met with the appearance of lesions in their eyes, mouths, and other bodily openings. These lesions eventually blackened, peeled off, and emitted a strong odor now known as “smallpox smell.”

Quite possibly the worst disease known to man, according to CBS News, Smallpox killed about 500 million people between 1880 and 1980, when it became the first disease ever to be eradicated from Earth. Before then, the virus, which is called either Variola major or Variola minor, had been around for at least 10,000 years, passing exclusively between humans through the air — specifically through tiny drops of saliva.

From there, it caused a high fever and body aches, which led to the appearance of a rash (this was when they were most contagious), and then the most obvious sign, small, pus-filled boils. These turned into scars if the person survived, but for the 30 percent who died, their deaths were met with the appearance of lesions in their eyes, mouths, and other bodily openings. These lesions eventually blackened, peeled off, and emitted a strong odor now known as “smallpox smell.”

The disease affected everyone, from European and Asian royalty to common folk. When Europe began conquering the New World, the West became infected as well. During the French and Indian War, the British deliberately contaminated blankets with smallpox, and then gave them to Native Americans, 50 percent of whom died as a result.

A vaccine was first developed by English country doctor Edward Jenner, who noticed in 1796 that people working on the farm weren’t getting smallpox after contracting the less-ominous cowpox. So, he decided to infect a boy with pus from a woman with cowpox, and then six weeks later, infected him with pus from someone with smallpox. He never became sick. Since then, smallpox vaccines were developed and used until the virus’ eradication. The vaccines, which are also considered highly dangerous, aren’t used anymore, but are still held Health Departments in certain parts of the world — governments worry about terrorist groups using smallpox as a biological weapon. The CDC, however, could do a better job of containing its vaccines.

CHOLERA

Cholera is an infectious disease that causes severe watery diarrhea, which can lead to dehydration and even death if untreated. It is caused by eating food or drinking water contaminated with a bacterium called Vibrio cholera.

Cholera was prevalent in the U.S. in the 1800s, before modern water and sewage treatment systems eliminated its spread by contaminated water. Only about 10 cases of cholera are reported each year in the U.S. and half of these are acquired abroad. Rarely, contaminated seafood has caused cholera outbreaks in the U.S. However, cholera outbreaks are still a serious problem in other parts of the world. At least 150,000 cases are reported to the World Health Organization each year.

The disease is most common in places with poor sanitation, crowding, war, and famine. Common locations include parts of Africa, south Asia, and Latin America. If you are traveling to one of those areas, knowing the following cholera facts can help protect you and your family.

Cholera Causes

Vibrio cholera, the bacterium that causes cholera, is usually found in food or water contaminated by feces from a person with the infection. Common sources include:

• Municipal water supplies
• Ice made from municipal water
• Foods and drinks sold by street vendors
• Vegetables grown with water containing human wastes
• Raw or under cooked fish and seafood caught in waters polluted with sewage

When a person consumes the contaminated food or water, the bacteria release a toxin in the intestines that produces severe diarrhea.

It is not likely you will catch cholera just from casual contact with an infected person.

Cholera Symptoms

Symptoms of cholera can begin as soon as a few hours or as long as five days after infection. Often, symptoms are mild. But sometimes they are very serious. About one in 20 people infected have severe watery diarrhea accompanied by vomiting, which can quickly lead to dehydration. Although many infected people may have minimal or no symptoms, they can still contribute to spread of the infection.

Signs and symptoms of dehydration include:

• Rapid heart rate
• Loss of skin elasticity (the ability to return to original position quickly if pinched)
• Dry mucous membranes, including the inside of the mouth, throat, nose, and eyelids
• Low blood pressure
• Thirst
• Muscle cramps

If not treated, dehydration can lead to shock and death in a matter of hours.

Cholera Treatment and Prevention

Although there is a vaccine against cholera, the CDC and World Health Organization don't normally recommend it, because it may not protect up to half of the people who receive it and it lasts only a few months. However, you can protect yourself and your family by using only water that has been boiled, water that has been chemically disinfected, or bottled water. Be sure to use the bottled, boiled, or chemically disinfected water for the following purposes:

• Drinking
• Preparing food or drinks
• Making ice
• Brushing your teeth
• Washing your face and hands
• Washing dishes and utensils that you use to eat or prepare food
• Washing fruits and vegetables

To disinfect your own water, boil it for one minute (or 3 minutes at higher elevations) or filter it and use a commercial chemical disinfectant. You should also avoid raw foods, including the following:

• Unpeeled fruits and vegetables
• Unpasteurized milk and milk products
• Raw or under cooked meat or shellfish
• Fish caught in tropical reefs, which may be contaminated

If you develop severe, watery diarrhea and vomiting -- particularly after eating raw shellfish or traveling to a country where cholera is epidemic -- seek medical help immediately. Cholera is highly treatable, but because dehydration can happen quickly, it's important to get cholera treatment right away.

Hydration is the mainstay of treatment for cholera. Depending on how severe the diarrhea is, treatment will consist of oral or intravenous solutions to replace lost fluids. Antibiotics, which kill the bacteria, are not part of emergency treatment for mild cases. But they can reduce the duration of diarrhea by half and also reduce the excretion of the bacteria, thus helping to prevent the spread of the disease.

CANCER

Cancer is an umbrella term for a large group of diseases caused when abnormal cells divide rapidly, and spread to other tissue and organs. Cancer is one of the leading causes of death in the world.

Cancer Growth and Metastasis

In a healthy body, the trillions of cells it’s made of grow and divide, as the body needs them to function daily. Healthy cells have a specific life cycle, reproducing and dying off in a way that is determined by the type of cell. New cells take the place of old or damaged cells as they die. Cancer disrupts this process and leads to abnormal growth in cells. It’s caused by changes or mutations in DNA.

DNA exists in the individual genes of every cell. It has instructions that tell the cell what functions to perform and how to grow and divide. Mutations occur frequently in DNA, but usually cells correct these mistakes. When a mistake is not corrected, a cell can become cancerous.

Mutations can cause cells that should be replaced to survive instead of die, and new cells to form when they’re not needed. These extra cells can divide uncontrollably, causing growths called tumors to form. Tumors can cause a variety of health problems, depending on where they grow in the body.

But not all tumors are cancerous. Benign tumors are noncancerous and do not spread to nearby tissues. Sometimes, they can grow large and cause problems when they press against neighboring organs and tissue. Malignant tumors are cancerous and can invade other parts of the body.

Some cancer cells can also migrate through the bloodstream or lymphatic system to distant areas of the body. This process is called metastasis. Cancers that have metastasized are considered more advanced than those that have not. Metastatic cancers tend to be harder to treat and more fatal.

TYPES OF CANCER.

Cancers are named for the area in which they begin and the type of cell they are made of, even if they spread to other parts of the body. For example, a cancer that begins in the lungs and spreads to the liver is still called lung cancer. There are also several clinical terms used for certain general types of cancer:

1. Carcinoma is a cancer that starts in the skin or the tissues that line other organs.

2. Sarcoma is a cancer of connective tissues such as bones, muscles, cartilage, and blood vessels.

3. Leukemia is a cancer of bone marrow, which creates blood cells.

4. Lymphoma and myeloma are cancers of the immune system.

RISK FACTORS AND TREATMENT

The direct cause of cancer is changes (or mutations) to the DNA in your cells. Genetic mutations can be inherited. They can also occur after birth as a result of environmental forces. Some of these forces include:

1. Exposure to cancer-causing chemicals, called carcinogens

2. Exposure to radiation

3. Unprotected exposure to the sun

4. Certain viruses, such as human papilloma virus (HPV)

5. Smoking

6. Lifestyle choices, such as type of diet and level of physical activity.

Cancer risk tends to increase with age. Some existing health conditions that cause inflammation may also increase your risk of cancer. An example is ulcerative colitis, a chronic inflammatory bowel disease.

Knowing the factors that contribute to cancer can help you live a lifestyle that decreases your cancer risks. According to experts, these are the seven best ways to prevent cancer:

1. Stop using tobacco and avoid secondhand smoke.

2. Eat a healthy, balanced diet.

- Limit your intake of processed meats.

- Consider adopting a “Mediterranean diet” that focuses mainly on plant-based foods, lean proteins, and healthy fats.

- Avoid alcohol, or drink in moderation. Moderate drinking is defined as one drink a day for women of all ages and men older than 65, and up to two drinks a day for men 65 years of age and younger.

3. Keep a healthy weight and stay active by getting at least 30 minutes of physical activity every day.

4. Stay protected from the sun.

- Cover up with clothing, sunglasses, and a hat, and apply sunscreen frequently.

- Avoid the sun between 10 a.m. and 4 p.m. This is when the sun’s rays are at their strongest.

- Stay in the shade as much as possible when you’re outside.

- Avoid tanning beds and sunlight, which can damage your skin just as much as the sun.

5. Get vaccinated against viral infections that can lead to cancer, such as hepatitis B and HPV.

6. Don’t engage in risky behaviors. Practice safe sex and don’t share needles when using drugs or prescription medications. Only get tattoos at licensed parlors.

7. See your doctor regularly so they can screen you for various types of cancer. This increases your chances of catching any possible cancers as early as possible.

Cancer treatment has different objectives, depending on the type of cancer and how advanced it is. These objectives include:

- Finding a cure: This is not possible for all cancers and situations.

- Providing primary treatment: Killing the cancer cells in your body.

- Providing adjuvant treatment: Killing cancer cells that remain after primary treatment to reduce your risk of the cancer coming back.

- Providing palliative treatment: Relieving health symptoms associated with cancer, such as trouble breathing and pain.

The most common types of treatment are:

Surgery

Surgically removes as much of the cancer as possible.

Chemotherapy

Uses medications that are toxic to cells to kill rapidly-dividing cancer cells.

Radiation Therapy

Uses powerful, focused beams of radiation inside (brachytherapy) or outside (external beam radiation) your body to kill cancer cells.

Stem Cell (Bone Marrow) Transplant

Repairs diseased bone marrow with healthy stem cells. Stem cells are undifferentiated cells that can have a variety of functions. These transplants allow doctors to use higher doses of chemotherapy to treat the cancer.

Immunotherapy (Biological Therapy)

Uses antibodies to help your body’s immune system recognize cancer so it can fight it off.

Hormone Therapy

Removes or blocks hormones that fuel certain cancers to stop cancer cells from growing.

Targeted Drug Therapy

Uses drugs to interfere with certain molecules that help cancer cells grow and survive.

Clinical Trials

Investigates new ways to treat cancer.

Alternative Medicine

Used to decrease symptoms of cancer and side effects of cancer treatment, such as nausea, fatigue, and pain. Alternative medicine includes:

- acupuncture

- hypnosis

- massage

- yoga

- meditation

- relaxation techniques

ASTHMA

Asthma is an inflammatory disease of the lungs. It makes breathing difficult and brings on attacks of coughing, wheezing, tightness in the chest and shortness of breath. According to the Centers for Disease Control and Prevention (CDC), approximately 25 million Americans suffer from asthma. It’s the most common chronic condition among American children. About one in every 10 children has asthma.

To understand asthma, you need to understand a little about what happens when you breathe. Normally, with every breath you take, air goes through your nose and down into your throat, eventually making it to your lungs. There are lots of small air passages in your lungs that help deliver oxygen from the air into your bloodstream. Asthma symptoms occur when the lining of these air passages swell and the muscles around them tighten. Mucus then fills the airways, further reducing the amount of air that can pass through. These conditions then bring on an asthma “attack” — the coughing and tightness typical of asthma.

TYPES OF ASTHMA

Asthma is sometimes referred to as bronchial asthma since it affects the bronchi in the lungs. A distinction is made between childhood asthma and adult-onset asthma, when symptoms don’t appear until at least age 20. Other types of asthma are described below.

Allergic Asthma (Extrinsic Asthma)

Allergic asthma is triggered by allergens like:

- pet dander

- food preservatives

- mold

- pollen

Allergic asthma is more likely to be seasonal because it often goes hand-in-hand with season allergies.

Non-Allergic Asthma (Intrinsic Asthma)

Irritants in the air not related to allergies trigger this type of asthma. This includes:

- burning wood and cigarette smoke

- air pollution

- air fresheners

- household cleaning products

- perfumes

Cough-Variant Asthma (CVA)

Cough-variant asthma doesn’t have classic asthma symptoms of wheezing and shortness of breath. CVA is characterized by a persistent, dry cough. Cough-variant asthma can lead to full-blown asthma that includes the other more common symptoms.

Exercise-Induced Asthma (EIA)

Exercise-induced asthma affects people during or after physical activity. EIA can occur in people who are not sensitive to other asthma triggers such as dust, pollen, and pet dander.

Nocturnal Asthma

This type of asthma is characterized by asthma symptoms that worsen at night. Triggers such as heartburn, pet dander, and dust mites can cause bring on symptoms while sleeping.

Occupational Asthma

Occupational asthma is a type of asthma induced by triggers in the workplace. These include:

- dust

- dyes

- gases

- fumes

- animal proteins

- rubber latex

These irritants can exist in a wide range of industries including farming, textiles, woodworking, and many manufacturing companies.

Long-Term Outlook

Unfortunately, there is no cure for asthma. On the other hand, there are many effective treatments that can control asthma symptoms. Lifestyle changes and medications can provide the help that an asthma sufferer needs to live a healthy, symptom-free life. The key is to become educated. The more you know about your type of asthma, what triggers your symptoms, and what works for you, the better your quality of life will be.