What fats help insulin resistance? By Dr Ashwani Kansal

 

 

What fats help insulin resistance?

Swapping out saturated and trans fats for healthy ones can lower insulin resistance. That means less meat, full-fat dairy, and butter, and more olive, sunflower, and sesame oils. Low-fat dairy. With low-fat milk and plain, nonfat yogurt, you get calcium, protein, and fewer calories.

 

When it comes to preventing diabetes, your diet can make a big difference. And if you already have it, a diet change may help you manage it better.

You don’t need special foods for the insulin-resistance diet. In a nutshell, you’ll eat less unhealthy fat, sugar, meats, and processed starches, and more vegetables, fruits, whole grains, fish, and lean poultry. But it can be hard to change habits. So keep some simple tips in mind before you start.

 

Adopt healthy habits. A crash diet won’t help you. This is about changing your approach to food. Go slowly and build new habits that can become permanent. Maybe you can drink less sugary sodas. Or quit altogether.

 

Make it work for you. You may enjoy different foods thanwhat others like to eat. A diet needs to fit your taste buds and your lifestylefor you to stick with it. Most people need support along the way, so a gooddietitian can be a big help.

 

Don’t skip meals. You might think missing a meal means fewer calories and more weight loss. That just makes your insulin and blood sugar levels swing up and down. And that can lead to more belly fat, which makes your body more likely to resist insulin.

 

Focus on calories and quality. . Your best bet is to watch your total calories and to really make them count. So skip the white rice and go whole grain instead.

 

Mix it up. There’s no magic food that’ll fix everything, so vary what you eat. When you have a choice, choose the food with more vitamins, minerals, and fiber.

 

 

 

Diabetes Guide

Insulin-Resistance Diet for Diabetes

 

Medically Reviewed by Michael Dansinger, MD on September 09, 2023 Written by William Moore

4 min read

When it comes to preventing diabetes, your diet can make a big difference. And if you already have it, a diet change may help you manage it better.

 

The right mix of foods keeps your insulin and blood sugar in check. When you have insulin resistance, that balance gets out of whack. It’s harder for your body to burn foods for energy. And when too much sugar builds up in your bloodstream, you may be on the path to type 2 prediabetes or diabetes.

 

And that might lead you to an insulin-resistance diet.

 

 

Big-Picture Goals

You don’t need special foods for the insulin-resistance diet. In a nutshell, you’ll eat less unhealthy fat, sugar, meats, and processed starches, and more vegetables, fruits, whole grains, fish, and lean poultry. But it can be hard to change habits. So keep some simple tips in mind before you start.

 

Adopt healthy habits. A crash diet won’t help you. This is about changing your approach to food. Go slowly and build new habits that can become permanent. Maybe you can drink less sugary sodas. Or quit altogether.

 

Make it work for you. You may enjoy different foods than what others like to eat. A diet needs to fit your taste buds and your lifestyle for you to stick with it. Most people need support along the way, so a good dietitian can be a big ally.

 

 

 

Don’t skip meals. You might think missing a meal means fewer calories and more weight loss. That just makes your insulin and blood sugar levels swing up and down. And that can lead to more belly fat, which makes your body more likely to resist insulin.

 

Focus on calories and quality. The debate over the best mix of carbs, proteins, and fats has no clear answers. Your best bet is to watch your total calories and to really make them count. So skip the white rice and go whole grain instead.

 

Mix it up. There’s no magic food that’ll fix everything, so vary what you eat. When you have a choice, choose the food with more vitamins, minerals, and fiber.

 

What to Eat

When you fix meals and snacks, here’s what to aim for.

 

 

Tons of vegetables. It’s hard to go wrong here. Take dark green, leafy veggies like spinach. They’re low in carbs and calories, and they’re packed with nutrients, so you can eat as much as you want.

 

Fresh vegetables are best. If you go frozen or canned, make sure there’s no added fat, salt, or sugar.

 

Watch out for starchy vegetables, like potatoes, peas, and corn. They have more carbs, so treat them more like grains, and don’t overdo it.

 

Plenty of fruit. Packed with vitamins, minerals, and fiber, they’re another great choice. Swap a fruit for sweets to tame your cravings. Add berries to plain, non-fat yogurt to make it into a dessert

 

Again, fresh is best. Make sure to avoid canned fruits with syrup added. And remember that fruits count as carbs.

 

High fiber. When you eat more than 50 grams of fiber a day, it helps balance your blood sugar. Almonds, black beans, broccoli, lentils, and oatmeal and are all rich in fiber.

 

Limited carbs. You can eat carbs, but cut back on them and pick wisely. Go for carbs in fruits, veggies, whole grains, beans, and low-fat dairy instead of processed foods like white bread and pasta.

 

Whole grains that haven’t been turned into flour are even better. So for breakfast, choose oats over toast.

 

Lean protein. You want to make sure to get enough protein, but not when it’s loaded with fat. Limit beef, lamb, and pork, and stick with:

 

 

Chicken or turkey without the skin

Fish, such as albacore tuna, sardines, and salmon

Low-fat cheese and egg whites

Proteins from plants, like beans, lentils, and nut butters

Healthy fats. Swapping out saturated and trans fats for healthy ones can lower insulin resistance. That means less meat, full-fat dairy, and butter, and more olive, sunflower, and sesame oils.

 

Low-fat dairy. With low-fat milk and plain, nonfat yogurt, you get calcium, protein, and fewer calories. Plus, several studies show that low-fat dairy lowers insulin resistance.

 

If you’re used to full-fat, you can dial it down slowly. So maybe try 1% or 2% milk for a while before switching to skim.

 

What to Limit or Avoid

Try your best to stay away from:

 

Processed foods, which often have added sugar, fat, and salt. If it comes in cans, boxes, wrappers, and other packaging, it’s probably processed.

 

Saturated and trans fats, which can boost insulinresistance. These come mainly from animal sources, such as meats and cheese, aswell as foods fried in partially hydrogenated oils.

 

Sweetened drinks, like soda, fruit drinks, iced teas, and vitamin water, which can make you gain weight.

Insulin Resistance | Dr Ashwani Kansal

 

 

Insulin Resistance

Insulin resistance is when cells in your muscles, fat, and liver don’t respond well to insulin and can’t use glucose from your blood for energy. To make up for it, your pancreas makes more insulin. Over time, your blood sugar levels go up.

 

Insulin resistance syndrome includes a group of problems like obesity, high blood pressure, high cholesterol, and type 2 diabetes. It could affect as  metabolic syndrome.

 

Symptoms of Insulin Resistance

You can't tell that you have insulin resistance by how you feel. You'll need to get a blood test that checks your blood sugar levels.

 

if you have most of the other conditions that are part of insulin resistance syndrome (high blood pressure, low "good" cholesterol levels, and high triglycerides) without seeing your doctor.

 

Some signs of insulin resistance include:

 

A waistline over 40 inches in men and 35 inches in women

Blood pressure readings of 130/80 or higher

A fasting glucose level over 100 mg/dL

A fasting triglyceride level over 150 mg/dL

A HDL cholesterol level under 40 mg/dL in men and 50 mg/dL in women

Skin tags

Patches of dark, velvety skin called acanthosis nigricans

Risk Factors and Causes of Insulin Resistance

Things that can make this condition more likely include:

 

Obesity, especially belly fat

Inactive lifestyle

Diet high in carbohydrates

Gestational diabetes

Health conditions like nonalcoholic fatty liver disease and polycystic ovary syndrome

 

A family history of diabetes

Smoking

Ethnicity -- it’s more likely if your ancestry is African, Latino, or Native American

Age -- it’s more likely after 45

Hormonal disorders like Cushing’s syndrome and acromegaly

Medications like steroids, antipsychotics, and HIV medications

Sleep problems like sleep apnea

Diagnosis and Tests for Insulin Resistance

Your doctor will use these things to diagnose insulin resistance:

 

family's medical history.

 

Physical exam. Check weight/Abdominal Girth/Height  and check your blood pressure.

Blood tests. You might get:

Fasting plasma glucose test. This test measures your blood sugar after you haven’t eaten for at least 8 hours.

Oral glucose tolerance test. First, you'll take the fasting glucose test. Then you'll drink a 70 gm sugary solution. Two hours after that, you'll take another blood test.

Hemoglobin A1c test. This blood test shows your average blood sugar level for the past 2 to 3 months. Use it to diagnose prediabetes or diabetes. If you have diabetes, it helps show whether it's under control. You may need to take the test again to confirm the results.

Serum Insulin fasting

HOMA IR

Lipid profile

 

*How Insulin Resistance Progresses to Type 2 Diabetes

When you have insulin resistance, your pancreas makes extra insulin to make up for it. For a while, this will work and your blood sugar levels will stay normal.

 

Over time, though, your pancreas won’t be able to keep up. If you don’t make changes in the way you eat and exercise, your blood sugar levels will rise until you have prediabetes.

Will look for these blood test results:

 

Fasting plasma glucose test: 100-125

Oral glucose tolerance test: 140-199 after the second test

A1c results of 5.7% to 6.4%

 

If you aren’t able to manage prediabetes, you’ll be diagnosed with type 2 diabetes when your test levels reach:

 

Fasting plasma glucose test: 126 or higher

Oral glucose tolerance test: 200 or higher after the second test

A1c results of 6.5% or above

Insulin Resistance Treatment and Prevention

You can take steps to reverse insulin resistance and prevent type 2 diabetes:

 

Exercise. Go for at least 40 minutes a day of moderate activity (like brisk walking) 5 or more days a week and at 2 days of Muscular Strenuous exercise. If you're are not active ,Start exercise regularly

 

Get to a healthy weight. If you're not sure what you should weigh or how to reach a weight loss goal, ask your doctor. You may also want to talk with a nutritionist.

Eat a healthy diet. Think fruits, vegetables, whole grains, nuts, beans, fish, legumes, and other lean protein.

Take medications. Your doctor may prescribe a medication called metformin  to help keep your blood sugar in check.

 

Complications of Insulin-Resistance

 Severe high blood sugar

Severe low blood sugar

Heart attack

Stroke

Kidney disease

Eye problems

Cancer

Alzheimer’s disease Resistance

If metabolic syndrome goes untreated, it could lead to: Diabetic and Dislipidemia and other complications           

Tips for Students during Exams | Dr Ashwani Kansal

 

 

Tips for Students During Exams

Time for preparation for Exam can be highly stressful for the students. All the late-night study sessions, the pressure of scoring good marks, and the fear of falling sick during these crucial times add extra burden on the students. The exam month can induce high stress which results instudents only focusing on their studies and neglecting their health.

 

When we’re stressed it’s easy to let unhealthy habits take control over our lives, which deteriorates our mental as well as physical health. But making efforts to maintain a healthy lifestyle during this period can ensure higher academic performance.

 

The anxiety to lose the important time they can utilize for studying and not taking proper meals but Unhealthy snacking habits. You’ll be able to focus more when you eat nutritious and healthy food rather than processed or junk food. It’s also important to take your meals at regular times to avoid munching on unhealthy snacks and drinks while you’re stressed.  Keep in mind is to engage in physical activities and exercise daily.

 

1. Take Small and Frequent Meals

 

Taking large and heavy meals will make you feel lazy and sleepy, and taking meals in small portions will help you gain energy. So instead of eating a large meal once a day, you can try and see your portion size and take frequent meals instead. This will give you the energy and alertness that you need to study for a long period.

Nutritionists suggest the intake of oranges, bananas, apples and blue berries n black grapes and green leafy vegetables and iron rich diet for students to reduce their stress and increase memory

 

2. Eat a Healthy and Wholesome Breakfast

 

 Should eat smaller meals, for improving your energy level throughout the day, you should take a wholesome and healthy breakfast. Since breakfast is the most important meal of the day, you shouldn’t skip it even when you have a morning exam. When you take a protein-rich breakfast, you’ll be more energized while preparing for the exam and while doing any other task.

 

3. Pay More Attention to Snacking

 

When we’re stressed or don’t have time, we tend to nibble on unhealthy processed food, junk food and snacks since they’re easy to get. But to maintain a stable sugar level and higher energy in your body, you should avoid taking high fatty, oily and sugary snacks. Instead of munching on chips and crackers, try to take protein-rich and omega 3 fatty acid foods. You can try sprouts, yogurt with fruits, fruit smoothies, vegetable sandwiches, and nuts or seeds.

 

4. Take a Diet Rich in Protein and Omega-3 Fatty Acids

 

 Omega 3 fatty acid is associated with many health benefits including its properties of being good for the heart and it even plays a very important role in increasing concentration, memory, and curing stress and depression. It is found to be effective in increasing brain function, especially DHA (docosahexaenoic acid).

Our bodies internally don’t produce these acids so it’s better to include them in our diet. You can take Nuts, Almonds, Hazel nuts and fishes like salmon, tuna, and trout, or take seeds like chia, flax, and melon seeds and include them in your meals.

And protein and carbohydrate are believed to provide more energy and keep you full for longer, so include foods like low fat dairy, nuts, and eggs in your diet. All these foods will give you more energy and help your brain in retaining information better.

 

5. Drink Plenty of Water

Dehydration makes you feel irritable, restless, and even doesn’t let you focus or concentrate on the task at hand. So, try to drink plenty of water throughout the day, ideally 3 .0 liters a day.

 

And taking other drinks like coconut water, Lime water buttermilk, chamomile tea, and fruit juices (Orange) can also help keep your fluid intake balanced and even calm your mind and body and provide energy.

6. Take Sufficient Breaks

 

As much as taking a healthy diet is important, ensuring that you take a break when you feel exhausted is also very important. When you’re stressed and pouring yourself into books and computer, Lap top

It’s recommended that to take sufficient breaks or take a walk to the park or do Meditation, do Om chanting or listen to soft calming music or play any music instrument like Casio or flute. This will make you feel more active and energized to return to your studies with a fresh mind.

Strictly avoid laptop mobile phone mobile games in relaxing hours.

 

7. Understand Your Study Schedule Better

Understand Your Study Schedule Better

Some students prefer to study at night, while others prefer it during the day or early morning. So try to understand what works best for you and understand the time which will be more beneficial for your studies. And try to incorporate more physical activity when you’re not studying.

 

8. Prepare an Activity and Study Schedule

 

When you’re preparing for any exam, it’s common to lose sight of time. So preparing a schedule /Proper plan will help you keep track how you spend your time. Organize your day and maintain a time table that allows you to take enough breaks and to get some fresh air and sunshine to make you feel better, Calm and more active.

 

9. Exercise and Walk Regularly

Yoga, Meditation and Exercise and Walk Regularly

Taking care of your physical health is as important as taking care of your mental health. To engage in regular exercise and try to incorporate a 10-15 minutes exercise routine, or half an hour walk. You can also try yoga and meditation which will also help you boost your memory.

 

10. Sleep Well

Proper and Good (undisturbed) Sleeping is the most important part when we’re preparing for our exams. But getting enough sleep and rest is important for any exam preparation and to help you study better and focus more. Everyone knows that sound sleep improves mental-efficiency and reduces stress and helps you perform better. So try to take 7 -8 hours of sleep before the day of the exam and during your exam preparations.

 

 These tips help to stay healthy and fit during exams and help to perform better.

Premenstrual Syndrome (PMS) | Dr Ashwani Kansal

 

 

Premenstrual Syndrome (PMS)

Premenstrual syndrome (PMS) Give real big problems to females. They  feel irritated, bloated or just plain tired. Few Changes in lifestyle and diet can change things dramatically in premenstrual tension/syndrome

 

Exercise and a healthy diet are just a couple natural ways you can keep PMS away.

 Exercising and eating right can control the bloating, depression, irritability and mood changes associated with PMS.

 

Reduce salt. Cookyour own food rather than eating fast food or processed food because salt, likesugar, is hidden in a thousand places. Try to avoid meat, canned soup, pizza ,Burger French fries and sodium-filled bread. Eating less salt is particularly recommended for patients with bloating, breast tenderness or swollen hands.

Eat a variety of fruits and vegetables. Focus on leafy greens. You want to eat from the rainbow of different types and colors for more nutrients. Vegetables like kale, turnip greens ,Broccoli, Beans or Swiss chard are rich in iron and B vitamins, which can help ward off fatigue. Try sautéing the greens in olive oil and sprinkling in some fresh minced garlic, chopped onion and a splash of balsamic vinegar.

Drink plenty of water

Take  up to 3 to 4 liter of water , Coconut water and and plenty of oral fluids.

 Plenty of water/fluids daily  helps to  reduce bloating and aid in digestion.

 Flavor your water with lemons, limes or cucumber slices to make it more tasty n palatable. Don’t be afraid to get creative with your water.  

Eat more calcium/low–fat dairy.

It is said that calcium supplements are an effective method for reducing mood disorders during PMS. Eating more calcium — in foods like yogurt, milk, soy products and low-fat cheese — can reduce a variety of PMS symptoms, too.

Get your vitamin D. Besides supplements, vitamin D is found naturally in foods like sardines, oysters and salmon.

It is said that increasing vitamin D can help reduce PMS symptoms.

Snack on nuts.*

Instead of reaching for a bag of chips or that candy bar, snack on unsalted, raw nuts. Nuts are rich in omega-3 fatty acids and help you feel full longer, not to mention they have a plethora of heart benefits. Try a variety of nuts like pecans, walnuts, almonds and hazelnuts. To maximize your benefits, try sprinkling them on veggie-filled salads, too.

 

Eat whole grains.

Change any processed grains for whole grains such as whole-grain bread, pasta, cereal and brown rice. Shifting levels of estrogen and progesterone can decrease amounts of serotonin in the brain, which can affect your mood and trigger depression, anxiety or irritability.

Limit alcohol.

While it’s tempting to have a drink to help you relax, the reality is that alcohol can disrupt your sleep. The effect could result in sleeping too much or have trouble sleeping.

Limit caffeine.

Too much caffeine can also disrupt sleep and contribute to PMS symptoms, too. Try to have your last cup of coffee about four to six hours before you hit the hay for the night.

Eat iron-rich foods 

Food having iron rich Green leafy vegetable, beet root,Apple , pomegranate and lean meats etc should be added/Increased in the diet for PMS

  Need to increase iron intake before and during your period to replace what you lose each month. A diet that includes iron-rich foods like lean cuts of meat may help you avoid anemia. While cooking, make sure to cut away any excess fat.

Even an iron supplement can be added .

 

Role of Exercise ,yoga and Meditation

Exercises n yoga  helps a lot to  reduce PMS symptoms:

 

Walking. The greatest activity you can do while on your period is a short, easy walk. ...

Yoga. Yoga may calm your agitated and unpleasant attitude with simply some stretching and breathing techniques. ...

Running/jogging. ...

Light weight lifting. ...

Stretching. ...

Pilates. ...

Dancing.

When natural ways don’t work

In some cases, eating right and exercising aren’t enough to help women. If you’ve tried natural ways to help with your PMS, your doctor mayrecommend fluoxetine or other serotonin-enhancing medications.

Diet Tips for Chronic Obstructive Pulmonary Disease | Dr Ashwani Kansal

 

 

Diet Tips for Chronic Obstructive Pulmonary Disease

 

A reduced carbohydrate diet results in lower carbon dioxide production. This may help people with COPD better manage their health Trusted Source.

Diets rich in whole foods, vegetables, and healthy fats, such as the Mediterranean diet, can preserve lung function Trusted Source inCOPD and even reduce the risk of it developing.

 

Protein-rich foods

High quality protein sources include:

 

Plant-Based Sources like Tofu, Tempeh, And Seitan

Beans, Pulses, Including Chickpeas and Edamame

Lean Poultry

Eggs

Lean Red Meat

Oily Fish like Salmon, Mackerel, and And Sardines

Complex carbohydrates

If you include carbohydrates in your diet, opt for complex carbohydrates. These foods are high in fiber, which helps improve the function of the digestive system and blood sugar management.

 

Foods to incorporate into your diet include:

 

Peas

Bran

Potatoes with Skin

Lentils

Quinoa

Beans

Oats

Barley

 

Potassium-rich foods

Potassium is vital to lung function, so a potassium deficiency can cause breathing issues. Try to eat foods containing high levels of potassium, such as:

 

Avocados

Dark Leafy Greens

Tomatoes

Asparagus

Beets

Potatoes

Bananas

Oranges

Potassium-rich foods can be beneficial if your dietitian or doctor has prescribed a diuretic medication.

 

Healthy fats

When choosing to eat a higher fat diet, instead of selecting fried foods, opt for snacks and meals containing fats like:

 

Avocados

Nuts

Seeds

Coconut and Coconut Oil

Olives and Olive Oil

Fatty Fish

Cheese

What to limit

Certain foods can cause problems, such as gas and bloating, or have little to no nutritional value. Foods to avoid or minimize include:

 

Salt: Too much sodium or salt in your diet causes water retention, which may affect your breathing ability.

Certain fruits: Apples, stone fruits, such as apricots and peaches, and melons may cause bloating and gas in some people due to fermentable carbohydrates. This may lead to breathing problems in people with COPD.

Some vegetables: Many vegetables and legumes cause bloating and gas, including:

Beans

Brussels sprouts

Cabbage

Cauliflower

Corn

Onions

Peas

 

Dairy: Some dairy products, such as milk and cheese, make phlegm thicker.

Fried foods: Fried, deep fried, or greasy foods can cause gas and indigestion. Heavily spiced foods may also cause discomfort and may affect your breathing.

 

Hydration

People with COPD should try to drink plenty of fluids throughout the day. Around six to eight 8-ounce glasses of no caffeinated beverages are recommended per day. Adequate hydration keeps mucus thin and makes it easier to cough up.

 

Watch your weight

Your weight can affect COPD symptoms and management.

 

If you’re overweight

Having overweight or obesity can exacerbate COPD symptoms. Excess body weight often means your heart and lungs must work harder, making breathing more difficult. This may also increase the demand for oxygen.

 

Your weight will affect the number of calories your body requires to function. Your doctor or dietitian can advise you on managing your weight by following a customized eating plan and an achievable exercise program.

 

If you’re underweight

Some symptoms of COPD, such as lack of appetite, depression, or feeling unwell, can cause you to eat less and ultimately lose weight. If you’re underweight, you may feel tired or be more prone to infections.

 

People with COPD typically require more energy for breathing and other muscle functions. As a result, adequate energy intake is essential.

 

If you’re underweight, try to include healthy, high calorie snacks in your diet.

 

Be prepared for mealtime

With COPD, making food preparation a straightforward and stress-free process is important. Make mealtime easier, encourage your appetite if you’re underweight, and stick to a healthy eating program by following these guidelines:

 

Eat small meals

Try eating five to six small meals daily rather than three large ones. Eating smaller meals may help you avoid filling up your stomach too much and give your lungs enough room to expand, making breathing easier.

 

Eat your main meal early

Try to eat your main meal early in the day. This will boost your energy levels for the whole day.

 

Choose quick and easy foods

Choose foods that are quick and easy to prepare. This will help you avoid wasting energy. Sit down when preparing meals so you aren’t too tired to eat and ask family and friends to assist you with meal preparation if necessary.

 

You may also be eligible for a meal home delivery service.

 

Get comfortable

Sit comfortably in a high-backed chair when eating to avoid putting too much pressure on your lungs.

 

Make enough for leftovers

When making a meal, make a bigger portion to refrigerate or freeze some for later and have nutritious meals available when you feel too tired to cook

 

15 important tips to fight with the deadly pollution, PM2.5, PM10, NO2 and Suffocating Air | Dr Ashwani Kansal

 

15 important tips to fight with the deadly pollution, PM2.5, PM10, NO2 and Suffocating Air

Every year we are facing the deadly air pollution especially in winters which is a big threat to our health and health of our children too. Here are some tips to keep ourselves protected from the harmful effects of air pollution:

1. Avoid Dusting, sweeping floor, do wet mopping continuously

2. Close your House windows, but keep it ventilated fans and air purifiers

3. Avoid white wash n construction at this time, wear mask while dusting and use wet clothes while dusting

4. Keep Green plants, Erika palms, and aloe Vera n snake plants in house to keep clean air inside house as they increase oxygen

5. AVOID GOING OUT IN SMOG IN MORNING SPECIALLY WHEN THEREIS NO SUN, SPECIALLY ELDERLY PEOPLE TO AVOID EARLY MORNING WALK AND LATEEVENING WALK IN SMOG

6. Avoid using mosquito repellent, intense sticks, Dhoop batti etc and STRICTLY AVOID SMOKING CIGARETTES, BIDI N HUKKA

7. Minimize your outdoor activity. Try to go out only for necessities. Old Peoples n small Kids should be remaining in house avoid going on walk or for playing outdoors during the days of heavy pollution.

8. Patients with Asthma and allergy should start taking Monteleukast, inhalers and even take inhalers to the bathroom also.

Breathing exercises are also very useful

9. Wear masks as much as possible whenever going out. Kids also should be encouraged to wear masks.

10. If you suffer from irritation in eyes then also wear goggles or glasses.

11.Develop a habit of changing clothes, taking shower, washing face, washing eyes after returning home ,every time. Even saline nasal wash can be done to clean nasal cavities.

12. Steam inhalation and doing warm, saline gargles will help in clearing the air particulates which are deposited on our mucosal surface of nose and throat.

For this purpose small kids can be given warm water or soups to drink.

13. Take high protein diet, fruits, Luke warm water with tulsi n adrak n honey. Apple, kiwi avocado, guava and Citrus fruits have vitamins and minerals and antioxidants to fight the oxidative damage done by pollution in the body. Foods rich in vit C, vit E, vit A, Selenium, Zinc etc. should be given more.

14. Air purifiers are helpful in indoor settings to keep the air clean. So should be installed at homes or offices where you spend your maximum time, and also in families where there are small kid’s n elderly people or patients of allergy, asthma or any chronic disease.

15. Try to pursue a good daily routine with adequate amount of sleep and relaxation that will help in dealing with the added stress of pollution.

 

If you suffer from excess cough, cold, itching in eyes, watering or redness of eyes, difficulty in breathing or chest pain, dizzinessor nausea because of the dense pollution then immediately consult your Doctor.

How To Keep Fast In Pregnancy | Dr Ashwani Kansal

 

 

How To Keep Fast In Pregnancy

गर्भवती माताओं को लंबे समय तक उपवास करने की अनुमति नहीं है क्योंकि यह बच्चे के विकास को प्रभावित कर सकता है।

प्रेगनेंसी में डॉक्टर की सहमति से उपवास करने की अनुमति दी जाएगी, लेकिन यह सुनिश्चित कर लें कि वे दिन भर में छोटे-छोटे पोषक तत्वों से भरपूर भोजन लेती रहें।

उन्हें मात्रा के बजाय पोषक तत्वों की गुणवत्ता पर अधिक ध्यान देना चाहिए।

नियमित अंतराल पर स्वस्थ खाद्य पदार्थों का सेवन आवश्यक है, क्योंकि ये पोषक तत्व बढ़ते बच्चे को जा रहे हैं।

उपवास की अवधि के दौरान हाइड्रेशन की स्थिति भी बहुत महत्वपूर्ण है।

इस अवधि के दौरान गर्भवती माताओं को मैक्रोन्यूट्रिएंट्स (macronutrients) और माइक्रोन्यूट्रिएंट्स (micronutrients) को अच्छी तरह से संतुलित करना होता है।

 

खुद को हाइड्रेटेड रखें, पानी , नींबु पानी नारियलपानी खूब पियें।

प्रेगनेंसी में व्रत रख रहीं हैं तो इन बातों का रखें ख्याल

दिन की शुरुआत फाइबर और प्रोटीन जैसे फल, दूध और नट्स के अच्छे स्रोत से करें। नाश्ते के लिए मेवे और बीज या मिल्कशेक या स्मूदी के साथ फ्रूट योगर्ट चुनें।

हमेशा याद रखें कि दिन के बीच में नारियल पानी, लस्सी या छाछ का सेवन करके हाइड्रेट करें।

दोपहर के भोजन को रोटी या चावल के विकल्प के रूप में पर्याप्त लौकी की सब्जियों और प्रोटीन के लिए दही/पनीर/टोफू के साथ फाइबर से भरपूर सब्जी के साथ संतुलित किया जाना चाहिए।

शाम को मखाने या किसी फल या सब्जी के सलाद के साथ सूप का विकल्प चुनें ताकि अस्वस्थ कार्बोहाइड्रेट क्रेविंग को कम किया जा सके।

रात का खाना खिचड़ी या रोटी हो सकता है और सूखे मेवे मिल्कशेक या दूध के साथ खत्म हो सकता है। बच्चे के उचित विकास के लिए प्रोटीन की सही मात्रा के साथ पर्याप्त कार्बोहाइड्रेट की अनिवार्यता और एंटीऑक्सीडेंट के लिए अच्छी मात्रा में फल और सब्जियां बेहतर काम करेंगी।

 

गर्भवती स्त्री के उपवास के लिए सुझाव

साबुत अनाज चुनें जो ऊर्जा और फाइबर प्रदान करें। उदाहरण के लिए एक प्रकार का अनाज, साबूदाना, समक आदि

पनीर, दही, दूध, टोफू, फलियां और स्प्राउट्स जैसे प्रोटीन प्रत्येक भोजन के साथ सेवन करें। यह विकास में मदद करता है और मांसपेशियों की स्थिति में सुधार करता है।

अपने एंटीऑक्सीडेंट रेंज जैसे सेब, नाशपाती, आलू, कद्दू, लौकी सब्जियां, आदि को पंप करने के लिए बहुत सारे फलों और सब्जियों का सेवन करें।

चयापचय को बढ़ावा देने के लिए पानी और सूप और दलिया जैसे अन्य तरल पदार्थों के साथ हाइड्रेट करें।

चीनी और मिठाइयों से बचें और प्राकृतिक शुगर प्राप्त करने और साथ ही इम्युनिटी का निर्माण करने के लिए इसे नट्स और फलों के साथ बदलें।

संतुलित फलाहार का सेवन करें।

 

होम देखभाल के उपाय प्रेगनेंसी में व्रत रख रहीं हैं? तो अपनी डाइट में रखें इन बातों का ध्यान

प्रेगनेंसी में व्रत रख रहीं हैं? तो अपनी डाइट में रखें इन बातों का ध्यान

नवरात्रि उत्सव के दौरान हर कोई उपवास करने के लिए स्वतंत्र है, लेकिन लोगों को अपने स्वास्थ्य की स्थिति को ध्यान में रखते हुए इससे सावधान रहने की जरूरत है। यहां बताया गया है कि अगर आप गर्भवती हैं तो उपवास कैसे करें!

 

भारत में संस्कृतियों और त्योहारों की एक विस्तृत श्रृंखला है, जिसमें उपवास और दावत दोनों शामिल हैं। हिंदुओं में नवरात्रि सबसे आम उपवासों में से एक है जिसे मनाया जा रहा है। नवरात्रि साल में दो बार आते हैं। इस चरण में मानव शरीर कमजोर और बीमारी की चपेट में आ जाता है। 9 दिनों तक चलने वाले इस त्योहार पर लोग मांसाहारी भोजन, प्याज, लहसुन, अनाज, शराब और धूम्रपान से बचते हैं। लेकिन उपवास का प्रकार और अवधि अलग-अलग लोगों में अलग-अलग होती है।

 

उपवास के कई फायदे हैं

यह इम्युनिटी को बढ़ाता है

एलडीएल कोलेस्ट्रॉल के स्तर को नीचे लाता है

आंत के बैक्टीरिया को बेहतर बनाता है

यह शक्ति और जीवन शक्ति में सुधार करता है

हार्मोन में भी सुधार करता है

गर्भवती महिलाओं को व्रत में समय पर खाना चाहिए।

लेकिन उपवास का पालन करने के कुछ तरीके हैं। उपवास से पहले विभिन्न प्रकार के हाइड्रेटेड फलों और सब्जियों का सेवन करें। यह कैलोरी को धीमी गति से रिलीज करने में मदद करता है और उन्हें पूरे दिन हाइड्रेटेड और तृप्त रखता है।

 

लेकिन एक बात का ध्यान रखा जाएं कि अधिक मात्रा में भोजन करने से वजन बढ़ सकता है। साथ ही, चूंकि नमक प्यास को उत्तेजित करता है, नमकीन खाद्य पदार्थों से बचें। डीप फ्राई की बजाय एयर-फ्राइड और बेक किए गए खाद्य पदार्थों का अधिक सेवन करें। सुनिश्चित करें कि भोजन बहुत ऑयली या चिकना न हो, क्योंकि आप अगले दिन थकान महसूस कर सकती हैं।

 

नवरात्रि के दौरान सुनिश्चित करें कि आहार संतुलित हो। यह मूल रूप से कार्बोहाइड्रेट पर काम करता है जिसमें प्रोटीन के शाकाहारी स्रोतों और एंटीऑक्सीडेंट से भरपूर फलों और सब्जियां शामिल होती हैं। यह डाइट आपके शरीर को डिटॉक्सीफाई करने के साथ-साथ इम्युनिटी का निर्माण करने में मदद करती है। भोजन के नियम को सरल रखें, 30% कार्ब्स + 30% अच्छे प्रोटीन + 30% उच्च फाइबर वाली सब्जियां।

 

क्या गर्भवती महिलाएं नवरात्रि में व्रत रख सकती हैं?

गर्भवती माताओं को लंबे समय तक उपवास करने की अनुमति नहीं है क्योंकि यह बच्चे के विकास को प्रभावित कर सकता है।

प्रेगनेंसी में डॉक्टर की सहमति से उपवास करने की अनुमति दी जाएगी, लेकिन यह सुनिश्चित कर लें कि वे दिन भर में छोटे-छोटे पोषक तत्वों से भरपूर भोजन लेती रहें।

उन्हें मात्रा के बजाय पोषक तत्वों की गुणवत्ता पर अधिक ध्यान देना चाहिए।

नियमित अंतराल पर स्वस्थ खाद्य पदार्थों का सेवन आवश्यक है, क्योंकि ये पोषक तत्व बढ़ते बच्चे को जा रहे हैं।

उपवास की अवधि के दौरान हाइड्रेशन की स्थिति भी बहुत महत्वपूर्ण है।

इस अवधि के दौरान गर्भवती माताओं को मैक्रोन्यूट्रिएंट्स (macronutrients) और माइक्रोन्यूट्रिएंट्स (micronutrients) को अच्छी तरह से संतुलित करना होता है।

खुद को हाइड्रेटेड रखें।

प्रेगनेंसी में व्रत रख रहीं हैं तो इन बातों का रखें ख्याल

दिन की शुरुआत फाइबर और प्रोटीन जैसे फल, दूध और नट्स के अच्छे स्रोत से करें। नाश्ते के लिए मेवे और बीज या मिल्कशेक या स्मूदी के साथ फ्रूट योगर्ट चुनें।

हमेशा याद रखें कि दिन के बीच में नारियल पानी, लस्सी या छाछ का सेवन करके हाइड्रेट करें।

दोपहर के भोजन को रोटी या चावल के विकल्प के रूप में पर्याप्त लौकी की सब्जियों और प्रोटीन के लिए दही/पनीर/टोफू के साथ फाइबर से भरपूर सब्जी के साथ संतुलित किया जाना चाहिए।

शाम को मखाने या किसी फल या सब्जी के सलाद के साथ सूप का विकल्प चुनें ताकि अस्वस्थ कार्बोहाइड्रेट क्रेविंग को कम किया जा सके।

रात का खाना खिचड़ी या रोटी हो सकता है और सूखे मेवे मिल्कशेक या दूध के साथ खत्म हो सकता है। बच्चे के उचित विकास के लिए प्रोटीन की सही मात्रा के साथ पर्याप्त कार्बोहाइड्रेट की अनिवार्यता और एंटीऑक्सीडेंट के लिए अच्छी मात्रा में फल और सब्जियां बेहतर काम करेंगी।

गर्भवती स्त्री के लिए फास्टिंग टिप्स

साबुत अनाज चुनें जो ऊर्जा और फाइबर प्रदान करें। उदाहरण के लिए एक प्रकार का अनाज, साबूदाना, समक आदि

पनीर, दही, दूध, टोफू, फलियां और स्प्राउट्स जैसे प्रोटीन प्रत्येक भोजन के साथ सेवन करें। यह विकास में मदद करता है और मांसपेशियों की स्थिति में सुधार करता है।

अपने एंटीऑक्सीडेंट रेंज जैसे सेब, नाशपाती, आलू, कद्दू, लौकी सब्जियां, आदि को पंप करने के लिए बहुत सारे फलों और सब्जियों का सेवन करें।

चयापचय को बढ़ावा देने के लिए पानी और सूप और दलिया जैसे अन्य तरल पदार्थों के साथ हाइड्रेट करें।

चीनी और मिठाइयों से बचें और प्राकृतिक शुगर प्राप्त करने और साथ ही इम्युनिटी का निर्माण करने के लिए इसे नट्स और फलों के साथ बदलें।

संतुलित फलाहार का सेवन करें।

 

डीप फ्राइड, पैक्ड फूड और कैफीन से बचें जो आमतौर पर मेटाबॉलिज्म को धीमा कर देता है।

फुल क्रीम दूध / गाढ़ा दूध पीने से बचें क्योंकि यह सिस्टम को ओवरलोड कर सकता है जिससे सुस्ती भी हो सकती है।

इस मौसम में आहार में विटामिन ए से भरपूर खाद्य पदार्थ जैसे गाजर, कद्दू, शकरकंद, संतरा, खरबूजा आदि शामिल करें।

अपनी सहनशक्ति को बनाए रखने और पूरे दिन काम करने के लिए छोटे लेकिन लगातार भोजन करना सुनिश्चित करें।

उपवास आपके शरीर के लिए अच्छा हैं अगर आप भोजन को अच्छी तरह से संतुलित करते हैं। तो लेडीज, गर्भवती होने के बावजूद आप स्वस्थ उपवास रख सकती हैं