The practice of putting the baby to the breast immediately after birth helps to initiate and promote breast feeding which is required by the baby to survive and grow. But there are many cases where breast feeding may not be possible. For example if the mother is unwell or admitted to the ICU due to some complication. If the child has a deformity like cleft lip he may be unable to feed. In all such cases the next best option is bottle feeding. There are many precautions that need to be taken for baby bottle feeding, irrespective of whether you give him breast milk or baby formula in a bottle.

Factors to Consider

Here is a complete baby bottle feeding guide to help you know about bottle feeding.

1. 1. Cleaning the Bottle: The first and most important step is to clean the bottle, nipple and other utensils. This is best done by sterilizing them. Baby bottles come in different sizes. You should go for the smaller ones that are 4-5 ounces when your baby is 1 to 3 months old. The size of the nipple also needs to be changed as the baby grows bigger. Never use a large hole nipple for a newborn as they cannot handle the fast flow of the milk and may gag.You must dip all the parts of the bottle and other utensils used for baby in a large vessel full of water and let it boil nicely for a few minutes. The boiling will help clean them of bacteria and make the bottle sterile. Then carefully remove the bottle and assemble it once the water cools down. You can also use a baby bottle sterilizer.
   2. Baby Formula: Selecting the right formula for babies is very crucial as your little one will be deriving all the nutrition from milk in the first few months. You may be thinking what’s the best formula for a baby. Most of the baby formula brands available in the market have a base of cow’s milk and are fortified to suit the needs of the baby. They are the next best option to breast milk. Whenever buying formula, make sure that you go for the iron fortified ones. Formula that has iron and DHA is the best milk formula for babies.
      • Types of Formula: There are many types of formula available in the market. There is organic baby formula, ready to feed baby formula which is the most expensive of all. Another type if liquid concentrates which needs to be diluted with specific measurements. The commonest and most economical type of formula is the powder form where a fixed amount of the formula has to be reconstituted with boiled and cooled water which is the best water for baby formula.
      • How Much Formula Should I Give: In case of a breast fed baby there is no fixed measurement to assess whether the child has had enough or how much he needs. It works on a need and supply basis and babies do just fine. But such is not the case with baby bottle feeding. Here is a month wise guide on how much formula or breast milk (pumped) the baby needs. This quantity can vary from one baby to the other. When you begin always give one or two ounces only as you do not know how the baby will react to it. Most of them tolerate it well but if you notice a change in the bowel habit, then you must consult your doctor.In the first three months, the baby will feed every 3 to 4 hours and so the number of feeds will be 6 to 7 in the whole day including night feeds. Gradually the gap between the feeds will increase as the baby will be able to hold the milk in the stomach for longer. By the age of 6 months babies will need only 4 to 5 feedings per day. By one year of age, the child will take all the foods that are prepared at home and need only 2-3 feedings of milk in the whole day.

        

2. Using Formula Correctly: There are some common mistakes that mothers make when handling formula. Here are a few things that you should take care of-If the baby has had some of the formula then it is not advisable to keep the unused formula. You must either feed it to the baby within one hour or else dispose it.If you put away formula in the refrigerator then you must heat it before giving the baby. This can be done by holding the bottle in a pan of boiling water. Formula must not be reheated in the microwave. Cheap baby bottles with low quality plastic can melt with the heat and cause toxins to enter the baby’s milk so you should be very careful about which bottles you buy. The plastic should be high quality and BPA free. Glass baby bottles are also available in the market for baby bottle feeding.
3. Position Your Baby: When feeding the baby with a bottle always prop him up in a semi upright position. The best position would be to hold the baby in your arms with the head rested in the bend of your elbow. Tilt the bottle slightly to prevent the baby from swallowing air. You should never give a bottle to the baby in lying down position as it increases the chance of the baby getting an ear infection. There are bottle props available these days for baby bottles but you should avoid using them as they can be a choking hazard.
4. Monitor The Intake: Always keep a mental check on your baby’s feeding. Formula is heavier compared to breast milk and takes longer to digest. You may notice that exclusively formula fed babies can go longer hours between two feeds. When baby bottle feeding, you need to go by your baby’s cues. If the baby refuses the bottle after half the feed, do not insist on finishing, wait for an hour and offer the milk again. If he is sucking hard after the milk is over, he could be hungry so offer an ounce or two more. When you take the baby to the doctor, this is one of the things that he will ask you. The number of feedings and the urine output (this can be assessed by the number of wet diapers your baby is making) are important indicators of the baby’s well being.
5. Burp The Baby: Babies tend to swallow air while feeding. In breast fed infants this happens if the latch to the breast is improper. In bottle fed babies if you notice fussiness or disinterest in feeding it could be because of gas. Take your little one and hold him upright with chin resting on your shoulder. Gently press the back, the air will escape in the form of a burp. Do this between feeds and you will notice that the throwing up of milk after a feed will no longer be a problem. Remember to burp the baby after each feed.

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The pediatrician will check the child’s height and weight at each visit. In smaller babies the head circumference is also an important parameter that is measured. The way to assess normal growth is comparing the results of the above three parameters from the last visit with those to the present day values. The important thing to note here is that there should be an adequate interval growth rather than just achieving some numbers.

What You Need To Know About Growth Charts

There are standardized growth charts available which can measure your child’s growth. In the United States, the growth chart used is provided by the WHO (World Health Organization). These are used till 24 months. After the completion of 24 months, doctors switch over to CDC growth charts.( U.S Centers for Disease Control). The results of these two charts for the same child will have some minor variations. But you should not worry as long as your doctor says all is fine.

These kids height chart or child growth chart are basically aimed at indicating the growth of breast fed babies. Since there is a percentile range there will be slight variations in formula fed babies. The parameters in the chart are-

• Height in inches and centimeters
• Weight in kilograms and pounds

Percentile: Percentile denotes a range for the growth values. If your 20 month toddler is in the 40th percentile, then it means that when comparing other children of the same age group, 40 % of the children have the same height and weight as your child. The rest 60% weigh more. Those who fall in the 50th percentile are the commonest group as they have half the children out of 100 with the same height and weight.

It is advisable for parents never to stress on the number of the percentile. If your child is in the 20% percentile, there is nothing to worry at all until the growth is consistent and he is achieving all his milestones. In the growing years, children have growth spurts and so the graph tends to go up and straight again which is perfectly normal. If your doctor is worried about it, he will inform you the reasons and the steps to be taken for the same.

Growth Chart and Parameters For Boys and Girls

The values of height and weight in these charts are different for boys and girls. Girls growth chart values tend to be slightly lower than growth chart boys. Below you will find the details of the WHO recommended chart in the percentile range of 25 to 75 percentile. This indicates that more than half of the children fall in this growth range. The rest could be smaller or bigger than this. In case of premature babies there age should be measured from the gestational age as they have more catching up to do and since they are born before the due date, they will be smaller compared to other babies. This is more noticeable in the initial months, later on these babies catch up well.

1. AT BIRTH : At the time of birth, the normal weight range for boys is 6.7 to 8.1 pounds and that for girls is 6.5 to 7.8 pounds. The height should be around 19.1 to 20.1 inches for boys and 18.9 to 19.8 inches in girls.
2. 12 MONTHS : By one year, your child has grown up and ready to walk. The normal weight range for boys is 19.8 to 22.9 pounds and that for girls is 18.2 to 21.4 pounds. The height should be around 29.2 to 30.5 inches for boys and 28.5 to 29.8 inches in girls.
3. 15 MONTHS : By 15 months, the normal weight range for boys is 21.1 to 24.5 pounds and that for girls is 19.5 to 23.0 pounds. The height should be around 30.5 to 31.8 inches for boys and 29.9 to 31.2 inches in girls.
4. 18 MONTHS : By one and a half year, the normal weight range for boys is 22.4 to 26.0 pounds and that for girls is 20.8 to 24.5 pounds. The height should be around 31.7 to 33.1 inches for boys and 31.0 to 32.5 inches in girls.
5. 21 MONTHS : By the time your child is 21 months, the normal weight range for boys is 23.6 to 27.5 pounds and that for girls is 22.0 to 26.0 pounds. The height should be around 32.7 to 34.3 inches for boys and 32.1 to 33.8 inches in girls.
6. 24 MONTHS : By two years of age, the normal weight range for boys is 24.8 to 28.9 pounds and that for girls is 23.3 to 27.5 pounds. The height should be around 33.8 to 35.4 inches for boys and 33.2 to 34.9 inches in girls.

Facts Related To Growth Of Toddlers

Most of the toddlers grow at a steady and normal rate. However in the following conditions, you may be worried or want to check if the toddler growth is happening normally or not.

1. If your happy go lucky toddler has a major illness or a drastic change in the eating habits and the percentile changes majorly, then it is a matter of concern. If he was in the 50th percentile and suddenly has gone to the 10th percentile, then you need to check with your pediatrician as to what steps to take and accordingly make diet modifications for the kid.
2. In case your child has always been a poor eater and falls in the lower range of the height and weight chart, you could help by giving him high protein and fat diet along with a nutritional supplement in his milk. This would help him gain extra calories.
3. Height and weight should increase proportionally. If your toddler has put on weight recently and his height is the same, he could be heading towards childhood obesity. You must keep a watch on the intake of junk food and restrict it. Another cause of sudden and excessive weight gain is problems with the thyroid. Your doctor will check the same if it is indicated in your case. You should encourage the child to go for outdoor activities which effectively help in maintaining the ideal weight.
4. The genes of the child will have a role to play in his basic body built up and so if both the parents are short, the kids average height will be than his peers at any given age. This again is totally normal. But in case where both the parents are well built, and the child is too small for his age, the doctor will want to rule out problems with the growth hormone or other genetic disorders.
5. In smaller babies, growth chart for newborns includes the head circumference which is measured in each visit. The values should increase consistently and they indicate that the brain is growing normally. If the values increase very fast, it could indicate a problem like hydrocephalous. If the growth is slow, there could be a problem with the brain growth. Thus these parameters help the treating doctor to assess the normal growth pattern and look for deviations. The abnormal numbers need to be investigated in detail.

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1. Vitamin D Supplements: This is the only one supplement that the child needs in addition to breast milk. This is because the amounts passed on from the mother in the milk are very scanty. The other source of Vitamin D is exposure to the sun. So it is advisable to let the baby take a sun bath for at least 15 minutes a day. This is not possible at all times and places and the exposure to very harsh sun rays can damage the baby’s delicate skin. The American Academy of Pediatrics recommends that babies should be given 400 IU of vitamin D supplement per day. This dose is essential in those babies who take less than 32 ounces of breast milk or formula in one day. Dosage: The baby should be given 400 IU (international units) of Vitamin D drops within the first few hours after birth. The supplement should be continued till at least one year of age till the child begins to drink one liter of regular cow’s milk or 32 ounces of baby formula. There are many brands available in the market which sell vitamin d drops for infants.
2. Iron Supplements: All pregnant mothers take iron supplements and so the baby gets iron from the mothers blood. If the baby is exclusively breast fed then the amount of iron received in human milk is scanty. So around four months of age, babies are at a risk of developing iron deficiency anemia. Dosage: AAP recommends giving 1 mg/kg/per day of liquid iron supplement to babies till around six months. The iron supplement should be continued till the baby begins taking outside food that is rich in iron. When solids are introduced and the baby is still on mother’s milk, then the dose of the iron supplement will be adjusted by your pediatrician. The same dose is recommended for babies who are partially breast fed.If the little one is on baby formula, then most of these preparations are iron fortified and they contain around 4-12 mg of iron. So in case of babies who have been on formula from their birth, the dose of the iron supplement will be different. If you are wondering what’s the best formula for infants, it is the one that is fortified with iron and DHA both.In case of premature babies, the requirement will be slightly higher as they will have fewer iron stores in their body.
3. Vitamin Supplements: Baby vitamin supplements for breastfed babies is very important. Multivitamin supplements are generally given to most of the babies for the first six months as breast milk at times may not provide all the nutrients, especially if the mother is not careful about her diet or is unwell. Vitamin B12 is very essential for development of the nervous system. After 6 months, when outside baby food is started the need for supplements tends to go down.The best source of B complex is fish, eggs, milk, meat and poultry so if the mother is vegetarian then the baby will benefit by taking a B complex supplement. If the baby is taking infant formula, then he will get adequate vitamins as the formula is fortified. Vitamins for kids between the age of 1 to 2 years is advised occasionally if the child is not eating well.
4. DHA: Omega 3 fatty acid is a very essential component for optimum development of the brain and eye. If the mother has a diet rich in DHA or is taking supplements for the same, then DHA will be found in the breast milk. So vegetarian mothers should take a daily dose of a DHA supplement along with other prenatal vitamins. Babies who take best milk formula, generally get enough omega 3 as the formula is fortified. So DHA supplements are recommended mainly for breast feeding mothers rather than for babies.Thus baby vitamin supplements are essential for babies and there are certain situations where they become almost mandatory. They are:

• Premature babies
• Small for date babies
• Low birth weight babies, vitamin supplement for breastfed babies
• Babies who have trouble latching to the breast and so do not take enough breast milk
• Babies who take less than normal formula feeds
• Babies born with some illness or chronically unwell.

Always remember to give any baby vitamin, supplement or formula under the guidance of your pediatrician only. These medications have doses that need to be adjusted according to the baby’s needs and  body statistics. So you should follow what has been planned for your baby by his doctor.

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Acne which is also known as pimple can occur at any age group but there are certain times when you are more prone to getting it. The last time you were bothered with acne could have been your puberty years. Is it common to breakout during pregnancy? Yes! It is one of the common skin affections apart from pigmentation which occurs due to the pregnancy hormones. During pregnancy, the hormone progesterone causes an increase in the secretion of sebaceous glands (sebum). The increased quantity of sebum and shedding of the cells of hair follicles together cause the blockage of the sebaceous gland opening. The sebum collects inside and bacterial action begins. This leads to inflammation and this is how the pregnancy acne crops up. Depending on your skin type, you could get lots of acne during pregnancy. The common sites of the acne are the face, neck and back and less commonly the arms, thighs and even buttocks. They can be mild, moderate or severe in intensity. Severe acne present with pus formation can cause pain with inflammation of the surrounding skin.

How to Help Pregnancy Acne?

There are certain skin care tips that can help to prevent or control the pregnancy acne and help you get the pre-pregnancy clear skin. During pregnancy you need to take utmost care of what you apply on the skin as not all products are safe during pregnancy. Here are some useful tips for you:

• Clean your skin regularly. Wash your face with a mild soap or cleaner twice a day. Use acne soap if required. Regular washing will prevent the dust from clogging the skin pores and thus control the flare up of acne. In case you have oily skin, you are more prone to getting acne as your skin has a tendency to secrete more amount of sebum than normal. In such cases wash your hair regularly. If the pillow or towel is oil stained, wash them too.
• Moisturizers and skin creams may make your skin oilier so you need to choose an oil free moisturizer during pregnancy. It will prevent the over drying of the skin. During pregnancy the skin tends to stretch and become itchy, this will be taken care of very well by a moisturizer.

• Do not try to scrub the pimples away. It can break the zits and the sebum can give you a disfigured look. The acne that are broken or squeezed also tend to dry up leaving behind scars. These acne scars do not go away easily.
• Many skin treatments and medications for acne lead to peeling off of the superficial layer of the skin. Going out in the sun can make your skin prone to sunburns and even skin cancer as the skin’s deeper layers get exposed to the sun. So, be careful to cover up adequately when going out in the sun. You could also use a sunscreen with SPF 15 (sun protection factor) to protect the skin.
• During pregnancy, be very careful of the skin care products you choose as not all are safe or recommended during this time. Pick up oil free preparations to prevent acne.
• Diet plays a very important role in the way you look and also the condition of your skin. Eating oily and rich foods, junk foods etc can make you more prone to getting zits. Have a balanced diet and lots of fruits and vegetables.
• Drinking at least 10-12 glasses of water per day will help to keep your skin supple and fresh as all the impurities are flushed out of the body.
• Always consult your doctor before using any acne medications or topical applications. Severe cases of acne may need to be medically treated with antibiotics to prevent the infection from getting severe.

Acne Treatment

The latest and most effective treatment for acne is the use of medications called retinoids. These are the best acne treatment but they are not safe during pregnancy as they can get absorbed into the skin and the breast milk. Severe acne treatment may require antibiotics. Erythromycin is the safest to use during pregnancy. Acne cream and acne cleanser are topical methods of controlling the acne.

If the acne scars are very severe, then acne laser treatment is the best suggested acne scar removal procedure that you may choose to undergo, but only once the pregnancy is over.

Although you may have many skin troubles during pregnancy, it is also this time that the active blood circulation and pregnancy hormones gift you with that beautiful pregnancy glow! So do not lose sleep over the zits as they will settle down once your hormones go back to normal.

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It is one of the symptoms of GERD (Gastro Esophageal Reflux Disease) and is commonly described as the burning sensation felt in the chest region after a heavy meal. The food we eat is transported to the stomach by a food pipe (esophagus) via the gastro-esophageal valve. Anything which causes relaxation of this valve, precipitates the upward movement of the acid secreted during the process of digestion, thus giving rise to heartburn. Heartburn or acid reflux occurring more than twice a week is diagnosed as GERD.

What Causes Heartburn?

Heartburn is common and has a dietary or lifestyle cause behind it. It is seen in people of all age groups and is at times idiopathic (without any underlying cause). The following are certain predisposing factors or causes of heartburn.

• Obesity
• Smoking
• Alcohol
• Overuse of stimulants like tea, coffee etc
• Sedentary life style
• Pregnancy
• Hiatal hernia – It is an anatomical defect in the diaphragm due to which upper part of the stomach enters the chest cavity leading to acid reflux.

Heartburn During Pregnancy

The cause of heartburn or acid reflux during pregnancy is the hormone progesterone which relaxes the valve between the esophagus and the stomach leading to reflux of the stomach acid. This is felt more commonly in the second trimester of pregnancy. Another reason is that the growing fetus pushes the abdominal organs upwards thus causing regurgitation of acid back into the food pipe. These symptoms disappear as soon as the baby is born.

The best way to deal with heartburn during pregnancy is to have small frequent meals, plenty of fluids and to restrict the intake of tea and coffee. Sleeping with the head elevated also helps to control the reflux to some extent.

Signs and Symptoms of Heartburn

Burning sensation in the chest region after a heavy meal is the commonest heartburn symptoms. It is normally found to be associated with other GERD symptoms like:

1. Indigestion
2. Burning in throat from the acid reflux
3. Belching and flatulence
4. Bloating after a meal
5. Nausea
6. Dry persistent cough
7. Bad breath
8. Abdominal pain
9. Hoarseness of voice

Cough and hoarseness of voice are seen in patients with long standing symptoms of acid reflux. The acid rises to the throat and causes irritation of the larynx and trachea.

Diagnosis and Treatment of Heartburn

The diagnosis is done mostly on the basis of clinical symptoms and presence of one or more predisposing factors. To confirm GERD, certain diagnostic tests are available:

• Endoscopy – Visualization of the gastric organs with a fiber optic microscope to get the exact diagnosis
• Barium study
• Biopsy in case a lesion is found on endoscopy

The acid reflux treatment options available are mainly to take care of the acid secretion. Proton pump inhibitors (PPIs) are commonly used. They reduce the acid reflux by decreasing the acid production.

Oral antacids in the form of chew-able tablets and syrups are used to treat mild symptoms like gas and heartburn and are found to be very effective.

Prevention of Heartburn

Heartburn is more of a lifestyle and habit related health trouble. If you maintain a healthy routine, it can be taken care of even without medication. The following are certain useful tips and heartburn remedies to help you prevent the health condition.

1. Do not eat one large meal as it will lead to a lot of acid secretion and you are more likely to get heartburn. Small portions and meals at frequent intervals is more advisable.
2. Try not to lie down immediately after a meal.
3. Avoid taking tea, coffee and other stimulants on an empty stomach. Have them in limited portions along with some snacks like crackers or toast.
4. In case you are overweight, begin an exercise routine which is light to moderate.
5. Unwanted stress can also at times cause acidity. Try relaxation techniques and yoga.
6. Avoid wearing very tight fitting clothes at the abdomen.
7. Quit smoking.
8. Sleep with the head end of the bed slightly raised.
9. Have plenty of fluids and liquids. However, it is a good habit to have only sips of water between your meals to avoid bloating of the abdomen.

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In case your blood pressure subsides well below the aforementioned ratio, say in the region of 90/60mmHg, but you don’t exhibit any symptoms normally associated with low pressure, then there is no cause for concern.

Possible Symptoms and Indications

On the other hand, if you experience vertigo, and feel lightheaded more often than not, then it could mean that you’re suffering from chronic hypotension. Those registering a low BP reading fairly consistently are said to be hypotensive and the diagnosis could potentially indicate a serious underlying issue linked with the endocrine system or the heart.

Additionally, low blood pressure could also be indicative of a grave neurological disorder. Normal blood supply to the brain and cardiac (heart) muscles are compromised with ultimately depriving both the organs of the much-needed nutrients and oxygen. As you grow older, plaque builds up in the blood vessels adversely affecting the supply of blood to the upper extremities including the heart and the brain (2).

Low Blood Pressure Facts

• Nearly 10-20% of the populace aged over 65 is beset with chronic hypotension.
• If you’re diagnosed with low blood pressure, your physician may recommended you to make specific lifestyle changes, change your current medications, and/or prescribed medicines for treating hypotension.
• He or she may suggest some low blood pressure diet and exercise.
• You may have to take more low blood pressure diet foods like whole grains, vegetables, fruits, fishes rich in omega-3 fatty acids, and increasing your table salt intake.

Essential Tips

1. Stick to a healthy and wholesome diet: Your body needs nutrients on a regular basis, and more so as you grow older. Since the organs in your body are not able to function with the same efficiency as they did when you were younger, you’d need to offset or make up for this insufficiency by consuming fresh and natural food items. In order words, you’d have to eat more homemade food items prepared from whole grains like rice, wheat, maize, barley, and millets (3).
   1. Include more fresh vegetables and fruits in your diet including but not limited to green peas, French beans, tomatoes, ridge gourds, striped gourds, salad veggies, leafy veggies, apples, oranges, grapes, bananas, blueberries, and mangoes. Feast on dry fruits that include a variety of nuts, take meals cooked from lentils, pulses, and seeds like kidney beans, sesame seeds, black beans, and so on. Eat foods rich in proteins like chicken, eggs, quails, and different types of fish including salmon, sardine, tuna, trout, cod, halibut, and a variety of anchovies.
   2. In case you’re a vegetarian to the boot, you’ll be more prone or susceptible to be beset with low blood pressure. This is so because a completely vegan diet means that your body is not getting its routine dose of animal proteins and fats which in turn may lead to your BP plummeting abnormally.
   3. Even if you don’t experience dizziness or feel weak despite having low pressure, you should incorporate lean meats into your diets and take fresh dairy products like low-fat cheese, yogurt, cottage cheese, and skimmed milk (4).
   4. Potassium is one mineral that can be extremely effective in normalizing your blood pressure. In any case, you’d have to increase the uptake of foods abounding in potassium as you age for the sake of your cardiovascular health. Foods that essentially contain a high proportion of potassium are chia seeds, bananas, legumes, some particular types of vegetables, and citrus foods. Seek the recommendations of your doctor with regards to low blood pressure diet recipes.
2. Reduce your alcohol consumption and stay well hydrated

Another effective tip that can go a long way in enabling you to keep your BP under control and prevent the same from plunging abnormally is to reduce alcohol intake if you’ve been drinking quite heavily. Alcohol has a numbing effect on your nerves and can interfere with your cognitive or memory skills. Significantly enough, alcohol can make you inordinately dehydrated that in effect, can lead to an anomalous drop in systemic blood pressure.

So, it doesn’t need to be emphasized that you’d have to curb alcohol consumption and limit yourself to a couple of drinks per week. On the other hand, augmenting water uptake will not only check dehydration but also help maintain the normal range of blood pressure. Drink nothing less than 2 liters of water every day as well as take other nutritious fluids and liquid supplements (5).

1. Have more sodium chloride or salt

Generally, we’re advised are cut back on consumption of sodium chloride or table salt as it is hygroscopic in nature absorbing moisture from the body, and excessive intake of the same can cause dehydration. One can either cook foods by adding more salt to the meals or taking salt during partaking of breakfast, lunch or dinner. Nevertheless, you should always consult with your physician regarding the exact amount of additional salt uptake.

1. Individuals having afflicted with low blood pressure are advised by their GPs to incorporate extra helpings of salt in their diets as patients with low BP are usually salt-deficient.
2. Taking processed foods laced with salt or gulping down salt tablets to compensate for the deficit.
1. Have more small portions and eat lesser high-carbohydrate foods

Taking a heavy breakfast or lunch can cause your blood pressure to fall sharply. The solution lies in meals frequently that are broken down into smaller portions.

1. To put it simply, instead of having a heavy breakfast or brunch at one go break down the repast into small portions and take these on a piecemeal basis spread over the entire day.
2. Go slow on consumption of food items that are rich in carbohydrates like potatoes, yams, rice, processed breads, and pasta. Partaking of small dishes frequently can aid in the prevention of postprandial hypotension (5).

Concluding Remarks

To say the last but not the least, make it a point to discuss with your GP about low blood pressure diet and treatment. Alternatively, he or she can help you out with drawing a low blood pressure diet chart or low blood pressure diet plan where you can see at a glance the kind of foods that you’ll be able to eat.

References:

1. http://naturimedica.com
2. http://timesofindia.indiatimes.com
3. http://www.webmd.com
4. http://www.nhs.uk
5. http://www.mayoclinic.org

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What Are Green Vegetables?

Vegetables which have green edible parts are considered to be the healthiest vegetables that improve the body’s health. These vegetables are majorly foliage based and are brimming with vitamins, fibers and plants based substances. These green veggies can fight heart diseases, diabetes, and cancer.

Why Are Vegetables Good For You?

The healthy greens are vegetables that have low calories and high level nutrition and precisely if it’s said, These green vegetables names mentioned below are the ones you should be eating for overall a better health of the body. Add the below mentioned green foods into your diet.

So, even if you are not a lover of dark green vegetables, here is a list of green vegetables which are good greens and are most nutritious, include them in your diet to reap their maximum health benefits.

Avocado – The Complete Fruit

Image Source: authoritynutrition.com

Avocado contains too much fat – 23 grams from a fruit that is medium sized, which raises an initial question, is avacado good for you, despite the fat? But for all nutrition experts, it is the most loved fruit as it is a kind of monounsaturated fat that aids in lowering your cholesterol. Rich in vitamin E, Avocado also contains lutein, which is an eye health protector. It also reduces the risk of Alzheimer disease. But one question that has been asked again and again, “is an avocado a fruit or a vegetable”? It’s actually one amongst those green foods, but categorized as a fruit!

Edamame – The Asian Staple Food

Image Source: www.organicfacts.net

Is Edamame a vegetable ? Yes, that’s correct! Edamame is a vegetable that is a long time staple food of Asian countries like Japan, Korea and China. For vegans and vegetarians, it is the complete and good source of protein. Experts advise to discontinue the use of processed and supplements of soy, as its Estrogen like effects can harm your health but one can surely choose the whole soy food like Edamame. Soy reduces the intake of saturated fat and decreases cholesterol level.

Asparagus – The Spring Vegetable

Image Source: www.dailyperricone.com

Used widely in making soups and several delicacies. People love the vegetable for its taste, but what is asparagus good for? Asparagus is rich with Vitamin A, K, C and folate, this spring time vegetable is filled with nutrients that are anti-inflammatory. It is popular for inulin, a prebiotic which induces digestive health. Asparagus is rich in protein and fiber, it also helps in cleansing the body from the waste.

Green Pepper – Cancer Fighter

Green pepper nutrition is one of the most easily available and sought after healthy veggies and we shouldn’t miss this at any chance. Green peppers are rich source of beta carotene – a Vitamin A type, Vitamin C, Vitamin K and folate. It also have lycopene, which fights cancer.

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Fish oils taken in any form like fish oil vitamins, fish oil capsules, fish oil supplement are good for health and can do wonders to our body. Fatty fishes have high level of omega-3 fatty acids, which are not produced by our body. Research has proven that, fatty fishes have many health benefits, but essentially it is healthier for your heart.

Image Source: www.sundownnaturals.com

Heart Benefits of Fish Oil

• Fish oil lowers triglycerides, they are the fats which are responsible for high level of Cholesterol.
• It reduces the risk of strokes for people who suffer from heart diseases.
• Fish oils also helps to prevent heart disease
• It slows down the hardening of arteries or atherosclerosis, also known as atherosclerotic plaques.
• Also helps in reducing the  blood pressure

The Other Fish Oil Benefits:

Fish oil supplements or Fatty fish reduces the inflammation. “Most of its benefits come from the anti-inflammatory properties of Omega-3 fatty acids”, says Stella Metsovas, a clinical nutritionist at Laguna Beach, Ca., The fish oil prevents inflammatory health conditions like osteoporosis, rheumatoid arthritis, and ulcerative colitis.

“Inflammatory conditions like rheumatoid arthritis and osteoporosis are especially fascinating to me because current [treatment] methods [for example, calcium supplementation] are not as promising as once expected,” says Metsovas.

What Else Can Fish Oils Do?

Necessarily earlier fish oil pills, fish oils, fish or its supplements were known for the brain food but the recent study has shown that fish and omega-3 present in it can actually help in:

• Eye-brain development in Infants
• Attention deficit hyperactivity disorder (ADHD)
• Depression
• Alzheimer’s disease
• Bipolar disorder
• Schizophrenia

Further studies are investigating the relation of fish oil to weight loss. How fish oil can prevent the weight loss that is caused by cancer drugs, lower the rejection rate of kidney and heart transplants and reduces the growth of colon cancer cells. One can also assist themselves with fish oil to cure age related macular degeneration, glaucoma and dry eyes. Apart from these, there are many more benefits of fish oil pills on our health.

Fish Oil Vitamins

Choosing From Fish, Fish Oil and Supplements?

You can take supplements which have omega-3 or can eat the fatty fish. And for those who do not wish to take any of these, eating linseed and flaxseed, canola, soybean and olive, which have omega-3 fatty acids is recommended. “Although I might get some flak from vegetarians and vegans, the best sources of omega-3s are animal-based,” says Metsovas. Like every nutritionist, she recommends to eat fish than the supplements if that is not possible, Metsovas advises to take rich quality fish oils which have rich sources of Omega-3 in each of its softgels or capsule.

Just one thing that you need to be aware of while enjoying your bite of favorite fish is its Mercury level! Larger the fish, higher the level of Mercury and certain other contaminants present. Thus, it’s better to choose fishes which are smaller in size.

References

https://nccih.nih.gov/health/omega3/introduction.htm

http://www.abc.net.au/radionational/programs/healthreport/fish-oil/4694452

http://health.harvard.edu/blog/fish-oil-friend-or-foe-201307126467

The post What Are The Health Benefits of Fish Oils? appeared first on All Health Site - Health Articles and News.

• Proteins

• 

  Calories

• Vitamin B12
• Iron
• Bloating
• Food poisoning

Indian Plant Foods High in PROTEINS

Amount of proteins in 100g (except specified otherwise) of food:

• Pulses (cooked)
  • Lentils, Masoor dal = 9g
  • Pigeon peas, red gram, Toor dal = 7g
  • Black lentils, black gram, Urad dal = 7g
  • Chickpeas, Bengal gram, Channa dal = 9g
• Soybean, cooked = 12 g
• Tofu = 9g
• Soymilk (one cup, 243 g) = 8g
• Kidney beans = 9g
• Green peas = 5g
• Nuts: 21-24g
  • Ground nuts, peanuts, arachides, Moongfali, roasted = 24g
  • Peanut butter (2 tbsp) = 8g
  • Pistachios, Pista = 21g
  • Walnuts (Akhroat/Akhrot), dried = 24g
  • Almonds (Badam), roasted = 21g
  • Cashew nuts (Kaju) = 15g
• Cereals: 6-13 g proteins
  • Indian flatbread, Roti = 11g

Vegetables and fruits contain less than 5g proteins per 100g of food.

Prepared Indian foods high in proteins:

• South Indian Pepper water soup (Rasam), 100 g of prepared soup with 50g peas and 50g tomatoes contains around 22g proteins.
• Black Gram snack (Medu vada), cooked; contains 24g proteins per 100g of food.
• Cashew Sweet Balls (Badam mithai), nuts and jaggery, cooked; contains 18g proteins per 100g of food.

proteins are main building elements of the human body and have several functions; they are a part of essential substances like antibodies, hemoglobin, enzymes, hormones and coagulation factors. Vegetarians can usually get enough proteins from plant food, but when they do not, the following symptoms of protein deficiency may appear:

• General weakness
• Headache
• Thinning of the hair and skin
• Weight loss
• In extreme protein deficiency, known as Kwashiorkor, swelling of the abdomen, seen mainly in children from poor areas, may (rarely) occur.

Essential Amino Acids

Essential amino acids are those, which cannot be synthesized by the human body, so we need to get them from food. Certain plants typically do not contain all essential amino acids, but with combining various plant foods a vegetarian can get all essential amino acids without worrying much.

Indian Plant Foods High in UNSATURATED FATS

Foods high in unsaturated fats:

• Avocados
• Olives
• Walnuts
• Flax seed (linseed) oil, rapeseed (canola) oil, peanut oil, olive oil, soy oil

Unsaturated fats may lower blood levels of ‘bad’ LDL cholesterol.

On the other hand, saturated fats (in coconut chutney or oil) or trans-fats (in hydrogenated oil, like Dalda, and in margarines) may raise LDL cholesterol. Large amounts of saturated fats are also in cheese and ghee.

Indian Foods High in CARBOHYDRATES

Amount of starch in one serving of prepared food:

• Rice, white, cooked (one cup, 158g) = 45g
• Jowar roti, baked = 34g
• Chickpea, whole Bengal gram, cooked (one cup, 164g) = 25g starch (and 8g sugar)

Starch is a preferable source of carbohydrates and preferable source of calories. Vegetarian diet should contain at least 50% of starch.

Amount of sugars in 100 g of food:

• Honey = 79g
• Jaggery = 70g
• Dried dates = 66g
• Raisins = 59g
• Dried figs = 48g
• Plums = 38g
• Grapes = 16g
• Mango = 15g

Diet high in sugars can raise blood levels of LDL cholesterol, thus increasing the risk for heart disease. High sugar diet can also result in diabetes type 2.

Above mentioned foods are high in fructose, and can cause abdominal bloating and diarrhea, if eaten in excess, since only about 20-30 grams of fructose per meal can be absorbed in the small intestine.

Indian Foods Rich in Dietary Fiber

Dietary fiber adds bulk to the stool thus help to maintain regular bowel movements.

Examples of Indian meals high in fiber:

• Dosa with Lima beans (100g ) = 19 g fiber
• Indian bread mixed with potato and beans (Dosa), (100 g) = 6 g fiber

Foods Rich in SOLUBLE Fiber

• Oat bran (100 g) = 5.0 g
• Apple (1 small) = 2.3 g
• Potatoes (1 small) = 2.2 g
• Peas (125 ml), cooked = 2.0 g
• Brown rice (125 mL), cooked = 1.3 g
• Rolled Oats (187.5 mL), cooked = 1.3 g
• Orange (1 medium) = 1.3 g
• Carrots (1 large) = 1.3 g
• Grapefruit (1/2 fruit) = 0.90 g

Soluble fiber can help to maintain steady levels of blood glucose in diabetics. It can also help to reduce a level of LDL cholesterol a bit. Soluble fiber, if taken in excess, can cause abdominal bloating and excessive gas (flatulence).

Foods Rich in INSOLUBLE FIBER

• Bran (100%) cereal (125 mL) – 9.7 g
• Peas (125 mL), cooked – 3.2 g
• Whole grain bread (1 slice) – 2.8 g
• Apple (1 small) – 1.6 g
• Carrots (1 large) – 1.6 g
• Potatoes (1 small), cooked – 1.6 g
• Corn (187.5 mL) – 1.4 g

Insoluble fiber should not cause excessive gas.

Plant Foods Rich in Vitamin B12

Commercial plant foods enriched with vitamin B12:

• Vit B12 enriched morning cereals – read labels for the amount
• Vit B12 enriched margarine. Margarine contains trans-fats, which may raise blood level of LDL cholesterol, so this is not a preferable source of vitamin B12 for vegetarians

Vitamin B12 is not found in foods of vegetable origin but only in animal sources like eggs, milk and cheese.

Deficiency of vitamin B12 may lead to megaloblastic anaemia (pernicious anaemia), damage of nerves (unusual sensations, like tingling being one of the first symptoms). Dietary deficiency of B12 may be a problem for vegans, who eat strictly plant foods. Vitamin B12 rich foods are appropriate for prevention of vitamin B12 deficiency, but not for its treatment (vit B12 supplements should be taken in this case).

Plant Foods Rich in IRON

Vegetarians, especially women, often develop iron deficiency, since plant sources of iron are not absorbed as god as animal sources.

• Soybeans (125 mL), cooked – 4.4 mg
• Baked Potato with skin (125 mL), cooked – 1.7 mg
• One large potato – 1.4 mg
• Sunflower seeds (125 mL), cooked – 1.2 mg
• Sesame (125 mL), cooked – 1.2 mg
• Cashew nuts (125 mL), cooked – 1.0 mg
• Whole wheat bread (one slice) – 0.9 mg
• White bread (one slice) – 0.7 mg
• Juice of tomato (125 mL), cooked – 0.6 mg

Prepared Indian foods rich in iron:

• The curry made from drumstick or horseradish leaves (Murungai keerai). Almost 50 mg iron is present in one serving (100g). Drumstick curry recipes and pictures.
• Finger Millet cakes (Ragi idli), (100 g) contains lots of carbohydrates and iron – about 40 milligrams. Ragi idli recipes and pictures.
• Cooked Rice (Biryani) contains iron rich vegetables. Mixing it with iron rich vegetables like corn, potatoes, spinach, broccoli and peppers makes it a healthy iron filled dish. 100 g spinach contains 4 mg iron, broccoli 3 mg and potatoes 4 mg. Biryani recipes and pictures.

Foods rich in iron are appropriate to prevent iron deficiency anemia, but not to treat it – in anemia, iron supplements should be taken.

Points to Remember About Indian Vegetarian Foods

• Animal foods, like milk, cheese, eggs (yolk) and ghee are high in saturated fats, which are a risk factor for a heart disease in susceptible individuals
• Coconut meat and oil and coconut chutney are high in saturated fats
• Hydrogenated oils in margarine and Dalda can raise LDL cholesterol
• Vegetarians who do not eat dairy products should not worry about calcium and vitamin D. Calcium is practically in any plant food, and enough of vitamin D is synthesized in the skin during regular sun exposure.
• Indian fruits and vegetables are often eaten raw, what raises a risk of food poisoning with bacteria and parasites, resulting in diarrhea. For this reason, all fresh plant foods have to be thoroughly rinsed under the tap water.

References:

• Nutrition facts from Nutritiondata

The post Indian Vegetarian Foods and Meals Good for Health – Recipes, Pictures appeared first on All Health Site - Health Articles and News.

High-calorie low-fat PLANT foods:

• 

  Pea – Kachori (two) – 380 cal

• Bajji or pakora (eight) – 280 cal
• Upma (250 mL) – 270 cal
• Khichidi (250 mL) – 200 cal (Khichidi recipes and pictures)
• Masala dosa (one) – 200 cal (Masala Dosa recipes and pictures)
• Samosa (one) – 200 cal
• Dahi vada (two) – 180 cal
• Rice, cooked (250 mL) – 170 cal
• Bread (2 slices) – 170 cal
• Paratha (one) – 150 cal
• Idli (two) – 150 cal (Idli recipes with pictures)
• Dosa (one) – 125 cal (Dosa recipes with pictures)
• Sambar (250 mL) – 110 cal (Sambar recipes and pictures)
• Puri (one) – 100 cal (Puri recipes and pictures)
• Plain dal (125 g) – 100 cal

High-calorie (but not exactly low-fat) ANIMAL foods:

• Mutton curry (187.5 mL) – 260 cal (Goat meat has less fat and cholesterol than other meats)
• Chicken curry (187.5 mL) – 240 cal (Chicken curry recipes with pictures)
• Fried fish ( 2 big pieces) – 220 cal
• Prawn curry (187.5 mL) – 220 cal (Prawn curry recipes with pictures)
• Egg omelette/ fried egg (one) – 160 cal
• Boiled egg (one) – 90 cal

Prepared high-calorie Indian foods:

• Coconut Ketchup (chutney), 100g – 230 calories, from this 200 fat calories. Contains fats and proteins. NOTE: Coconut chutney is high in saturated fats. (Coconut chutney recipes and pictures)
• Fish Curry (cooked), 100g – 208 calories, from this 121 fat calories. Contains proteins and fats. (Fish curry recipes and pictures)
• South Indian Poached Chicken, cooked, 100g – 172 calories, from this 83 fat calories. Contains proteins and fats.
• South Indian Bread (Dosa) ( one )- 100 calories w/out oil. Contains mainly carbohydrates. NOTE: Bread prepared on ghee may be high in saturated fats
• Rice cakes (Idli), (two), 100 calories w/out oil. Contains mainly carbohydrates.

High Calorie Foods That May Be Harmful for Health

• Ghee – clarified Indian butter (high in saturated fats, may cause atherosclerosis)
• 1 cup buffalo’s milk with 2 teaspoons sugar – 320 cal (high in saturated fats, cholesterol, sugar and salt)
• 1 cup cow’s milk with 2 teaspoons sugar – 180 cal (like buffalo milk)
• Fried potatoes – high in fats, may cause constipation
• Dried dates, raisins and other dried fruits (high in sugar)
• Coconut / groundnut / til chutney (2 tablespoons) – 120 cal (high in saturated fats)

The post High Calorie Low-Fat Indian Meals: Foods and Drinks (Recipes) appeared first on All Health Site - Health Articles and News.