How To Train Your Brain

As we age, our body systems begin to decline; this includes the brain as well. Tasks that were second-nature in the 20s may seem more complicated as one grows older. With age, cognitive functions deteriorate over time and patients may have trouble performing tasks such as recalling names, numbers, and appointments, multitasking, or learning new skills. These issues occur due to various degenerative changes in the brain with aging. However, certain activities and lifestyle characteristics can help slow brain aging and cognitive decline.

Ways to train your brain:

There are many things in daily life that you can do to keep your brain healthy and slow its decline with aging. The following practices are backed by research and empirical and experiential data as ways to train your brain:

1. Exercise: An intervention that crops frequently to delay age-related mental decline is exercise. Aerobic and resistance exercise of moderate intensity for a minimum of 30 minutes performed as frequently as possible in a week has been reported to boost brain health in people of ages 50 and above significantly. Physical activity has also been shown to slow brain aging by 10 years. While regular exercise is shown to reverse the signs of brain aging, a study conducted by the German Center for Neurodegenerative Diseases found that the effect was most apparent in people who danced.

2. Brain training programs: Brain training (also known as cognitive training) broadly refers to programs and mental exercises aimed at improving cognitive abilities. These trainings involve practicing visualization and association techniques, memory training, and application of these skills in real-world scenarios. The main purpose is to enable healthy cognitive aging with exercises targeted to improve memory, reasoning, processing, and problem-solving. Though studies have shown varying results, some reports show encouraging evidence. According to a report from the National Academies of Sciences, Engineering, and Medicine, some types of cognitive training might slow cognitive decline and cut the risk of developing dementia by 29%.

3. Diet and nutrition: Diet is a key component of maintaining brain health. Research has linked the presence of omega-3 and omega-6 fatty acids in the blood with healthy aging of the brain. Multi-coloured fruits and vegetables are overall beneficial, and foods with a high level of a nutrient called lutein in the diet of middle-aged people are shown to be especially beneficial for slowing decline. Research suggests that a diet high in sugar and excessive alcohol intake causes inflammation in the brain, creates deficits in memory and attention, and slows cognitive function.

4. Sociality: Humans are social animals with social tendencies, and being part of a healthy community helps in individual growth. Isolation is considered and promotes poor mental and brain health. Staying socially active is shown to be a marker of low decline in cognition and memory.

5. Stress Management: Besides being the primary cause of physical disorders such as hypertension and diabetes, stress can cause long-lasting mental issues such as anxiety, insomnia, and depression as well. Stress releases the hormone cortisol, and high levels of cortisol in the brain due to chronic stress can disrupt synapse regulation. Chronic stress and anxiety can lead to structural degeneration of the hippocampus, kill brain cells, and even reduce the size of the brain—in particular the prefrontal cortex, the part responsible for memory and learning. To maintain brain health, it is essential to manage stress daily.

6. Sleep: Adequate and restful sleep is necessary for good brain health. An uninterrupted sleep of at least 7 hours is recommended in a dark and quiet place. Sleep plays an important role in the restoration and promotion of attention, memory, and cognitive fitness.

7. Playing an instrument: Pursuing an intellectually stimulating activity such as playing an instrument may help older adults delay age-related cognitive decline and retain listening abilities. Researchers from Baycrest Health Sciences, Toronto, found that learning to play a sound on a musical instrument impacts the brain waves in a way that improves the individual’s listening and hearing skills. The changes in the brain activity demonstrate that the brain rewires itself to compensate for diseases or conditions that might hinder a person’s ability to perform tasks.

Training your brain involves a combination of a healthy lifestyle such as good nutrition, good sleep hygiene, exercise, stress reduction, and activities that are cognitively stimulating such as socializing, playing an instrument, and brain training programs. For information on brain health-related conditions and treatments, book an appointment with our specialists at the Brain and Spine Institute at Sagar Hospitals.

Are People Really “Morning Larks” or “Night Owls”?

You probably know by now if you are a morning or a night person. The natural tendency to sleep and be most active at a certain time of the day is known as a chronotype. The time of day when your brain is at peak performance is determined by your chronotype. People who are early to bed and are most energetic in the morning are aptly known as “larks”. At the other end are “Owls”— those who are most active at night, and sleep later as well. Though there may be external factors such as work timings and travel, this propensity for a particular chronotype is innate and depends on your internal body clock. This internal body clock, in turn, determines a very important bodily function known as the circadian rhythm.

What are circadian rhythms? Why do they matter?

The internal body clock that governs your sleep and wake-times impacts nearly every bodily function. The physical and mental changes caused by this internal clock in your body are known as circadian rhythms. While circadian rhythms are largely guided by your genes and other natural factors particular to your body, the environment around you can also alter them.

One of the most prominent stimuli is light. Your body is naturally programmed to be active when it is light and sleep when it is dark. The nervous system is deeply connected with this internal master clock. When daylight fades, your eyes signal your brain to produce the sleep-inducing hormone called melatonin. When the sun rises again, your brain is signaled to reduce the melatonin levels.

Functions such as body temperature, hormone production, metabolism, eating habits, and brain activity all fluctuate in a 24-hour cycle and are deeply impacted by your circadian rhythm. When they get out of sync or are disturbed, complications in your health may arise. Besides disruptions in daily activities such as tiredness, decreased alertness, and issues with decision making, these fluctuations have been linked to disorders such as diabetes, depression, and obesity.

Morning larks—benefits and drawbacks:

Advantages:

• Morning larks exhibit greater levels of happiness and are at a lower risk of depression than night owls, according to a large-scale genetics study conducted by the University of Exeter. By waking up early and performing at their peak, larks are able to stave off stress and loss of sleep.
• A study of 364 participants conducted by the University of Education, Heidelberg found that larks are more persistent and cooperative than their owlish counterparts. The same study also showed that larks are more proactive and conscientious.
• Research shows that larks tend to be healthier than night owls with a healthier body weight index independent of factors such as exercise and eating habits.

Drawbacks:

• Morning larks tend to tire earlier than night owls. Sleep pressure begins to weigh in on larks midway through the day, and they can be tired and lethargic by evening.
• With the day starting early, the productivity of larks stays high only for the earlier part of the day before their ability to perform tasks starts waning.

Night Owls—benefits and drawbacks:

Advantages:

• Multiple studies and research have shown that night owls are more intelligent and have better reasoning skills than morning larks. A study of US Air Force recruits found that owls scored higher on intelligence tests than larks.
• Owls have greater mental stamina and alertness than larks. In a study conducted by the University of Leige, Belgium, owls demonstrated consistently faster response times over morning larks in tests that compared reaction times at various times of the day.
• Studies have shown that people with the tendency to stay up late also exhibit the most creativity. Owls were inferred to have the ability to find alternative solutions easily and develop a non-conventional spirit.

Drawbacks:

• Research has shown that night owls have “novelty-seeking” tendencies that make them susceptible to unhealthy habits such as smoking and drinking.
• The circadian rhythm associated with owls has been reported to be strongly linked to depression and anxiety by multiple studies.

Being one of the two chronotypes isn’t necessarily better than the other since most of our circadian tendencies seem to be natural and of genetic predisposition. You need to follow a healthy lifestyle that best suits your natural body clock. For more information on sleep-related conditions, book an appointment with our specialists at the Brain and Spine Institute at Sagar Hospitals.

5 Ways To Manage Chronic Neck Pain

Neck pain is one of the most common kinds of pain disorder faced by the general population; 34-43% of the population complains of neck pain at any given time. Patients often describe neck pain as a persistent ache that can burn and stab as well. Most people experience neck pain at some point in their lives with the symptoms going away with rest and pain medication. However, if your neck pain lasts for more than a few weeks, then it might be chronic and is likely to require treatment.

What causes chronic neck pain?

The most common cause of chronic neck pain is broadly characterized by —

Degenerative disc disease: The neck comprises of seven vertebral bones supported by muscles and tendons. Between these bones are gel-like cervical discs that cushion the vertebral bones and prevent them from rubbing against one another when the neck moves. With age, these shock-absorbing disks can lose hydration, wear out, and be unable to repair themselves. This condition is known as degenerative disc disease and can create associated problems such as:

Bone spurs: As the space between the vertebral bones narrows, stress is absorbed by bones and bony spurs can develop that can press on nerves.

Herniated disk: The cervical discs can also push out from between the bones and push on nerves. These conditions can cause pain, numbness, tingling, and weakness. This pain can get radiated all the way down to your arm.

How is chronic neck pain treated?

Treatments for chronic neck pain focus on three primary goals: reducing pain, increasing function, reducing dependence on healthcare.

The following are 5 ways to manage chronic neck pain:

1. Physical therapy: Chronic neck pain can be managed with physical therapy. This includes low-impact exercises to improve posture, mobility, and strengthen muscles that support your neck. Increasing the strength of the neck area and flexibility with aerobic exercises can help support the cervical spine better and reduce pain. Your doctor may also show you ways to move that put less stress on your neck.

Physical therapy treatment has benefits such as:

• Identification of poor posture habits that may be contributing to pain and stress on the spine.
• Strengthening of weak areas around the neck with targeted exercises.
• Educating the patient about how to avoid the risk of reinjury.

2. Rest and pain medication: You may require medication management to deal with chronic neck pain. Your doctor may prescribe muscle relaxants and anti-inflammatory pain medication to manage inflammation and relieve pain. To help rest your neck effectively, you may have to use a cervical collar or a neck brace to maintain your neck in the proper position for it to heal properly. The strength of the pain medication can be increased by your specialist in case of increasing pain. The focus, however, will be to slowly wean you off the pain medication with time.

3. Cognitive behavioural therapy: Dealing with chronic neck pain can be extremely taxing mentally. Treatments may also seem to provide results at a pace that may seem frustrating to you. A cognitive behavioural therapist may be able to help you by teaching you how to deal with these challenging circumstances with a more powerful mindset. With strategies that help you focus more on the positives and maintain focus on your treatment milestones, you might be better able to follow your treatment plan.

4. Spine surgery: Spine surgery is generally recommended for patients when they start having trouble walking, develop issues with balance, or develop pain in one or both arms. Common surgeries performed by surgeons to alleviate chronic neck pain-related conditions are fusion and decompression surgeries.

Fusion surgery: A surgery to join two vertebrae or more into a single structure to stop movement between the bones and prevent neck pain.

Decompression surgery: A surgery to reduce pressure on the spinal cord or nerve roots to relieve chronic pain.

5. Manual therapy and meditation: Manual therapy involves a therapist manually massaging your neck and manipulating the area with their hands to provide relief. This may be combined with meditation to practise controlled breathing exercises and guided imagery that help the patient reduce pain and stress.

Chronic neck pain can be a debilitating problem and cause a considerable amount of time lost from work, and even disability. Stress and emotional issues can make dealing with chronic neck pain worse, but for most people, chronic neck pain can be treated with individualized treatment plans combining rest, physical therapy, and medication. Reach out to our specialists at the Department of Neurosurgery and Neuropsychiatry, Psychology and Counselling at the Brain and Spine Institute (Sagar Hospitals) for comprehensive care for your chronic neck pain.

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Don’t be Spineless When it Comes to Back Pain

What are the chances that you are hunched over your computer, or sitting in a train, bus or cab, with your neck bent down and poring over your hand held device as you’re reading this article, and there’s a pain in your neck, middle or lower back? No surprise there, as back pain is now almost synonymous with our modern urban lifestyles. But what is surprising is how ignored it is, given the fact that studies on low back pain in India cite an alarming fact of at least 60% or more having suffered from it at least once in their lifetime. In fact studies reveal that low back pain is the 2nd most prevalent cause of disability in the US and in light of this, the 2nd largest cause of absence from work in the US (not so surprisingly).

The Probable Causes of Back Pain

The spinal column provides our bodies with the mobility and support we need to stand, walk and be flexible in our movements. How does this spinal column consisting of a stack of 24 bones called the vertebrae give us so much freedom and yet be so debilitating? Let’s examine some of the ways that our backs hurt and cause pain.

Muscle strain – when the muscles surrounding the spine are stretched beyond normal, like lifting or pushing something heavy, or lifting things carelessly, then the back cries out in pain.

Posture – possibly the most common cause because a large number of us don’t sit, stand or walk in the way we were meant to. We slouch when we walk, or hunch up our shoulders while working, or even the way we sit in our cars while driving, all of this can have a direct impact on how our back feels.

Accidents – back pain resulting after a serious accident, injuries from a fall, (a fall in the bathroom for instance can be quite grievous), sports injuries caused during practice, constant strain on the back due to repetitive movement like too many gym reps, or some awkward movement like the way we sleep, can cause our back to hurt.

Illness – Osteoporosis leading to the brittleness of the bones, especially common among women, can lead to back pain. Arthritis or a pinched nerve like sciatica or a slipped disc can also be attributed to the cause of back pain.

Warning Signs That Need A Doctor Or a Spine Specialist

In most cases of back pain, people tend to ignore it. However, there are several different kinds of back pain and if you happen to live in cities such as Bangalore consisting of a large number of IT professionals, the incidences of back pain are numerous. It might be a good idea to take an appointment with a doctor or spine specialist to understand about back pain treatment. But first let’s look at some kinds of back pain which need attention:

• Nerve irritation or herniated disc - when there’s pain starting from the lower back and going all the way down your leg to the ankle it could be due to some nerve irritation caused by a herniated disc. This could result in perhaps a tingling sensation, persistent pain and maybe even numbness of your leg and definitely needs expert medical attention.
• Chronic pain - when pain occurs near the neck, base of the spine or lower back and has been persistent for 10-12 weeks or more and is quite severe, is a chronic condition that needs medical intervention.
• Osteoarthritis - if you’re mobility is restricted or very painful, for instance, when you’re bending to pick up a dropped item or to tie your shoe laces, or reaching up and above your head for something, it could be due to osteoarthritis and would need to be checked by a doctor.
• Imbalance or limping - if you’re limping or if you tend to lose your balance when you walk and also suffer from back pain, you need to see a doctor.
• Loss of bladder or bowel control - if you suffer from sudden loss of bladder or bowel control and suffer from back pain, then it could be a serious condition that needs urgent medical attention.

Keep Yourself Free From Back Pain

Any kind of back pain, if left unattended for too long, can be painful and crippling. There are a few things you can do to prevent back pain.

• Low impact exercise like swimming, walking or even bicycling regularly will help in maintaining your overall fitness and not strain your back.
• In consultation with your doctor, perform some stretching exercises that could help soothe and loosen up your stiff back muscles.
• Be mindful of your posture when you sit – preferably have a foot stool under your desk – and sit or stand straight with your stomach pulled in.
• Check if your chairs give you the good back support.
• Choose a good mattress – not too soft or too hard – just a balanced one.

Don’t be spineless when it comes to back pain. Take preventive action and in case pain persists then don’t wait, consult a neurologist or a spine specialist.

Smoking, Sitting, Sugar and Salt – the 4Ss that are Harmful to Us

India is the diabetes capital of the world. By 2020 close to 70 million people and 80 million people by 2030 will be suffering from diabetes. According to Centers for Disease Control and Prevention, at least 8 million people will die by 2030 due to diseases related to tobacco consumption. According todata provided by WHO, there is an estimated 1.1 billion adult people suffering from high blood pressure. Did you know that long, uninterrupted hours of sitting, called the “sitting disease” is actually harmful and can result in obesity, high blood sugar, high blood pressure and other lifestyle diseases? In fact, women who spent over 6 hours a day sitting were 94% more likely to die than men.Shocking? Yes, that’s the 5th S that we should be adding to the list of already dangerous Sugar, Salt, Smoking and Sitting.

Beware the 4 Ss – sugar, salt, smoking and sitting

Sugar

For long, studies have shown the direct co-relation between the consumption of processed sugar and several diseases, the most common being diabetes and obesity. Natural sugars occurring in fruits or carbohydrates are not bad. They are in fact necessary, as they provide energy to the body. However, our lives today are busy and we have become dependent on processed and ready-to-eat foods, that are convenient, but cause great harm to our health in the long run. Much packages foods comprise of refined and processed sugars that are found to be the primary cause of high blood pressure, heart disease and diabetes.

Salt

Imagine eating food without ‘salt to taste’! Yes, salt is extremely important for our bodies and not just because it lends taste to the food we eat and makes it ‘yummy’. Salt or sodium chloride helps in the absorption of nutrients from the food we consume. The sodium component of salt in our bodies also determines the amount of water present within our bodies, outside of our cells, which in turn is crucial in keeping our blood pressure under control. Too much of salt in our curries, salads and other foods, including in all the processed foods that we purchase, can lead to high blood pressure, hypertension and heart disease.

Sitting

We are all aware of the deleterious effects of smoking on our health. Tobacco consumption, nicotine and the tar that lace cigarettes are found to cause cancer of the throat, lungs and mouth among others. It is also known to be the cause of diabetes, chronic obstructive pulmonary disease (COPD), bronchitis, besides increasing the risk of tuberculosis, rheumatoid arthritis and even erectile dysfunction. There are several myths related to smoking where many believe that smoking “light cigarettes” “ultra mild” cigarettes, “social and occasional smoking” or “once in a way” is not dangerous and cannot cause you harm. Experts, oncologists and researchers raise red flags and state unequivocally that smoking is dangerous to health. Period.

Smoking

Our lifestyles today while busy and hectic, have advanced to include technology, which has automated a whole bunch of tasks, from turning on lights and air conditioners to opening doors and gates. It has also given rise to, what doctors and experts call the “sitting disease”. People in urban environments all over the world seem to be spending at least 7.5 hrs in a day sitting; sitting at work desks, in front of the TV, in front of the computer, while commuting, and so on. Experts believe that too much sitting can lead to obesity, heart disease and other lifestyle diseases.

Say ‘no’ to the 4Ss for health

Need to satisfy your craving for a ‘sugar rush’? Does adding less salt in your food make it unpalatable? Does smoking and it doesn’t matter how many cigarettes a day, make you feel more focused? And you don’t think that you’re sitting too much? Wrong! All you need to do is to say “no”! Here are a few simple tips to stay healthy:

• Include fruits and vegetables in your daily diet and avoid processed, ‘junk’ food and refined sugars
• Reduce the number of cigarettes you smoke in a day – there are e-cigarettes and nicotine gums that can help you give it up completely. Or just think about how many man years you’re reducing with every cigarette you smoke
• Be very mindful of the salt intake in your food. Avoid too much of salt and processed foods.
• Move. Take a break after every 30 minutes of sitting at your desk or in front of your desktop or TV. Exercise daily even if it’s for 30-45 minutes. Get a standing desk and try working on your laptop standing.

And finally, protect your health by getting regular health check ups. Remember the old adage, ‘health is wealth’. Take an appointment today and get experts to guide you on how to keep healthy.

Sleep – A Blessing for Our Brain

Do you feel sleepy in a meeting and try to stifle a big bold yawn? Perhaps it’s the boring presentation, or the uninspiring presenter, or it could just be that you are sleep deprived and are not aware of it. It is true that many of us tend to ascribe several different reasons for feeling sluggish, fatigued, or irritable during the day. When we find that we are unable to focus and pay attention, we think that just some rest and perhaps a good night’s sleep will help us get back on track. What we don’t realize is that perhaps we need to be more mindful of our sleep patterns and ask ourselves: how many hours of sleep are we getting each day?

Different facets of sleep

Sleep is very critical for our body to function optimally and every human being spends approximately one third of his/her life sleeping. Research on sleep suggests that while we are asleep, every tissue in our body goes into ‘repair’ mode. In fact scientists are suggesting that sleep affects every system in the body – from the brain, heart, lungs to the immune function and even our metabolism.

Sleep has 2 stages of sleep called the REM (Rapid Eye Movement) and non-REM sleep. Non-REM sleep according to National Institute of Neurological Disorders and Stroke (NINDS), is further divided into 3 stages. Each of us goes through both these 2 types of REM and non-REM sleep,which is responsible for how well one has slept, or how refreshed one feels on waking up. Sleep patterns and sleep requirements change as we age. Babies sleep 16-18 hours, whereas adults usually sleep anywhere between 7-9 hours and the older we grow, the less we tend to sleep. It is extremely important to get enough sleep because a lack of good, restful and deep sleep is known to cause several disorders and illnesses including:

• Weight gain or obesity – feeling lethargic and therefore not exercising enough. The effect of sleep deprivation on our hormones can lead to further weight gain
• Risk of heart disease – just like the 4Ss, lack of sleep too can result in an increased risk of heart disease and stroke.
• Risk of Type 2 diabetes – healthy adults sleeping for only 5-6 hours every day show an increased incidence of pre-diabetes.
• Depression – The quality of sleep or being sleep deprived is found to be one of the key complaints that people with depression make.
• Sleep apnea–an obstruction when we breathe leading to loud snoring can lead to breathlessness, moments during sleep when we don’t actually breathe and caneven lead to death rarely.

Headaches can be Serious. Don’t Take Them Lightly!

Most of us are familiar with headaches and have suffered from some form of headache at one point or the otherin our lives. According to Harvard Health Publishing, headaches are so common that at least 90% of men and 95% of women have at least one, in any given year. In this article we’ll explore some of the different kinds of headaches. What could be some of its common causes, some headache cures and finally, when should red flags of concern be raised and when toconsult your doctor.

Let’s begin with the most common question: what is a headache?

A headache is any pain in the head, face or neck area. Headaches can be of different intensities, can occur due to several reasons and are of various different types.

What are some of the causes for headaches?

There are several different reasons for headaches. Muscle tension, dehydration, nerve pain, certain food and drink or even some medications are some of the common reasons for headaches. Too much of stress can also bring on a headache.

How many different types of headaches are there?

According to Headache Australia there are 36 different types of headaches. And according to Harvard Health Publishing, there are more than 300 types of headaches, but only 10% are known to have a cause. There are two main types of headaches: primary and secondary. Some of the common primary headaches include:Headaches that just happen without any underlying serious illness or injury, such as tension headaches, cluster headaches or migraines. Secondary headaches could be due to an underlyinginjury, or illness, side effects from certainmedication, certain foods (even ice creams are known to cause a headache), toothache, high blood pressure, sinuses and many more.

What are some simple remedial measures you can take for relief from headaches?

Headaches could be caused due to several factors. Some simple and effective steps you can take when you suffer from a headache:

• Keep yourself hydrated: Headaches could be the result of dehydration, so drink plenty of water.
• Use an ice pack or a cool cloth and place it over your head.
• Just splashing your face with cold water can also help relieve a headache.
• If it’s a tension headache, try massaging your neck, shoulders, jaw and head.

How can we prevent headaches from occurring in the first place?

One of the first things we must do to prevent headaches is to make changes in our lifestyle. Long hours at work, too much sitting with hunched shoulders poring over our computers, standing for hours, alcohol, smoking andevenour diet, all need to be completely reset if we want to remain healthy. From eating the right, nutritious food to regular exercise, getting outdoors more often and breathing in fresh air andgetting regular healthcheck ups, these are some of thethings you can do to prevent headaches.

How do I know when to consult a doctor for my headache?

In case you suffer from any of the following, then you must consult a doctor or a neurologist:

• You are unable to understand what people are saying, or feel confused.
• If your headache is accompanied by high fever, then you must consult a doctor immediately.
• If you feel nauseous, or suddenly faint, or even have numbness on one side of yourbody, then it’s time for medical intervention.
• Headaches that start when you cough or sneeze or due to any exertion can also be a symptom of some serious underlying condition.
• Athunderclap headache that reaches maximum intensity and severity very quickly, perhaps maybe in 2-3 minutes and requires immediate medical attention.
• A stiff neck, trouble talking, walking, or seeing, means it could be something serious and you need to consult a neurologist.
• A constant headache that seems to persist and doesn’t go away, so much so that it impairs your day to day life, could also be a very strong reason for you to consult a doctor.

Most headaches are common and often come and go. But the root cause of some of the headaches could lie elsewhere. It is best to be mindful of your headaches, when they occur, their pattern, their frequency, what triggers them and so on, so that in case of any anomalous behavior, you can get it investigated by a doctor. If you have any questions on any type sof headache that you are experiencing, please feel free to write to us or take an appointment.

How to Take Care of Nutrition During Pregnancy?

A woman’s diet and regular exercise are essential for the growth of a healthy baby. Maintaining good health during pregnancy can reduce pregnancy complication, and you will be more likely to give birth to a healthy baby. Apart from the baby’s good health, it will be beneficial to you as well in many ways.

A nutritious diet during pregnancy is responsible for proper brain development, healthy weight during birth, reduces the risk of congenital disabilities. Apart from the baby’s growth, it also helps in combating mood swings, reduces the morning sickness, and improves the delivery process.

Ideally, a well-balanced diet for pregnant women must include protein, vitamin C, fruits and vegetables, whole grains, folic acid, iron-rich foods along with healthy fats. If you are not getting enough nutrients from your diet, then you must try take food supplements.

You must ensure to wash the fruits and vegetables thoroughly before consumption so that you and your baby can stay from bacterial infections. Also, you must avoid eating refrigerated and undercooked red meat and seafood during pregnancy and lactation. Make sure all your dairy products such as cheese, milk is pasteurized before having them.

You must seek pregnancy food guide from the doctors so that you learn to take care not only for yourself but also for your baby. Pregnancy and food cravings are common – you must discuss with your doctor regarding cravings and how to curb them. Usually, cravings are caused due to nutrition deficiency during pregnancy. Thus, it is important that you should take care of the right nutrition.

What happens if you do not take a balanced diet during pregnancy?

Here are a few consequences of not following a nutritious and a balanced diet during pregnancy:

• You will be at high risk of anemia and other unpleasant symptoms such as fatigue and nausea feeling.
• You may have to deliver a premature baby, or in the worst case, you can undergo miscarriage too!
• Increased risk of congenital disabilities
• Your baby will be likely to be underweight.
• You can suffer from multiple pregnancy complications such as vaginal bleeding, premature labor and delivery and ectopic placement.

Pregnancy - nutrition deficiency is very common among Indian women, and this is primarily due to the lack of awareness on nutrition during pregnancy.

How important are nutritional supplements during pregnancy?

Having a nutritious diet is vital, but sometimes food may not be able to provide all the nutrients that your body requires. Hence, supplements must be taken in the form of tablets or capsules. Prenatal vitamin supplements can foster the development of the fetus.

• One of the essential food supplements for pregnant women is folic acid. Folic acid is known to lower risk of neural tube defect such as spina bifida. You can discuss with your doctor before starting the dosage of this prenatal vitamin. Folate supplements can be taken before pregnancy and also during the first 12 weeks of the pregnancy.
• Another essential mineral supplement which a pregnant woman must take is iron. Deficiency of iron can cause anemia, and it is a vital mineral for the development of the baby. You require 27mg of iron per day and vitamin C is necessary for the absorption of iron. Hence, ensure that you consume citric foods during pregnancy to assimilate iron.
• It would help if you take care of thyroid levels during pregnancy. Iodine is the mineral which regulates the thyroid hormone, and low amount of iodine can cause mental impairment and cretinism in the growing babies.

Pregnant and lactating women require a higher amount of iodine in the body and thus you must ensure to get 150micrograms per day throughout pregnancy and lactation period.

Healthy mom and baby is all you need

Pregnancy is a long term of nine months, where your daily nutrition plays a crucial role for both mom and baby, hence you should take of eating right during pregnancy. You must read books, articles, blogs on pregnancy guide and food supplements to gain more knowledge on the importance of nutrition diet. This will not only help you in deriving nutrients from food and food supplements but also ensure that when and how to eat and what not to eat.

Diet plays an important role during the entire journey of your pregnancy. Hence, you must feel free to discuss daily nutrition with doctors. They will guide you correctly about food supplements and other essential nutrients which is essential for both the mom and baby. Do not ignore your pregnancy nutrition!

How Yoga and Diet can Boost Your Mental Health?

There has been substantial technological advancement in the last two decades and with the over usage of mobile phones, the internet, and computers, people are becoming more stressed. This is resulting in getting afflicted with mental health like depression, anxiety, and other disorders, which is not only hampering the work performance but also personal life.

People today, have forgotten to take adequate care of their mind and body. People can rely on the package and junk foods which are nutritionally low and can result in gastrointestinal issues which can last for a lifetime. Although you may not realize it, lifestyle takes a toll on mental health adversely.

Women are more prone to mental health issues than men as they undergo many hormonal changes in the lifetime: Onset of the menstrual cycle, pregnancy and lactation, and menopause. Many of them go through postpartum depression after childbirth. Today, even children are afflicted by stress and anxiety due to increased screen time.

How can you beat stress in this stressful life?

• During these stressful times, it is necessary to balance lives and improve its quality, and this is where timeless remedies like yoga and diet can work wonders for you. Along with this, a change in your dietary habits can go a long way in transforming your life.

How can yoga impact our mental health?

Recent studies point out that yoga for life reduces stress, makes the body healthy, improves concentration, thus giving a feeling of wellbeing and joy. There are various postures in yoga, which can be coupled with meditation to enhance the sleep pattern. Once you start having a sound sleep, your mental health starts improving on its own.

Yoga has been proved to keep away negative emotions like anxiety and fear.Yoga techniques have been shown to improve the physical & mental healthof people suffering from physical ailments or depression or other anxiety disorders.

Yoga can improve the general energy levels of the mind and body and enhances the ability to think clearly.

Yoga includes physical postures, several breathing exercises, and meditation. All these techniques have been shown to improve the mental health of people suffering from depression or other anxiety disorders.

• Yogarelaxes the mind and lessens its hyperactivity, which calms the mindbymaking you happy and peaceful.
• It can significantly boost immunitythereby improving the overall health
• Specific yogic postures, along with proper breath control, can regulate the release of feel-good hormones such as dopamine.
• It also helps in reducing the stress-inducing chemicals in the body.
• Moreover, the blood circulation of the body improves to a great extent as you practice breathing exercises
• Yoga also helps to improve our awareness about the link between mind and body.

How can diet impact our mental health?

We all know that a diet rich in nutrients goes a long way in maintaining the well-being and the quotient of our mind. Most of the people ignore the importance of nutrition in food and rely on junk food, which impacts mental health as the body doesn’t get sufficient nutrients to work correctly. Eating fruits and vegetable daily can beat many mental diseases such as depression. Never neglect the importance ofprotein & vitamin intake should also be monitored.Certain nutrients present in specific fruits and vegetables help in reducing stress hormones and increase the feel-good factor of the mind.

Some common foods to include and exclude in your diet:

• Always include sufficient fruits, vegetables, nuts, fish, grains and cereals in your diet.
• Foods that have been known to impact the mind positively are bananas, apples, citrus fruits, berries like blueberries, walnuts, peanuts and leafy vegetables like spinach, mint, etc.
• Try to reduce the intake of refined sugar, refined flour, and saturated fat as they are unhealthy to the body and mind.
• Healthy fats like olive oil must be included in the diet.
• Reduce the intake of red meat and include fishes like salmon in your diet. Fishes contain omega three fatty acids which are known to be beneficial for depression.
• Superfoods like chia seeds are also helpful for fighting against mental disorders, including anxiety and depression.
• It is always better to consume fruits, vegetables, and nuts which are grown naturally without chemicals.

With minimum changes in your lifestyle, you can see much improvement in your stress levels, anxiety, and any otherphysical and mental related problems. Yoga, coupled with the right diet, can bring positive changes in your mind, body & spirit.

• August 12, 2019
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