Health and Fun With Information

Diet during different stages of Life

2019-06-19T15:45:00.000+05:30

Healthy dietary practices begin early in life. Recent evidences indicate that under nutrition in utero may set the pace for diet related chronic diseases in later life. Breastfeeding promotes healthy growth and improves cognitive development, and may have longer-term health benefits, like reducing the risk of becoming overweight or obese and developing NCDs later in life.

Since a healthy diet consists of different kinds of foods, the emphasis has been shifted from nutrient orientation to the food based approach. Foods can be categorized according to the function as-

Energy rich foods (Carbohydrates and fats)-whole grain cereals, millets, vegetable oils, ghee, nuts and oilseeds and sugars.
Body building foods (Proteins)- Pulses, nuts and oilseeds, milk and milk products, meat, fish, poultry.
Protective foods (Vitamins and minerals) - Green leafy vegetables, other vegetables, fruits, eggs, milk and milk products and flesh foods.

Diet during different stages of Life

Nutrition is important for everyone. However, the requirement is different for every individual may it be an infant, growing child, pregnant/lactating women and elderly people. The diet varies from person to person depending upon various factors like age, gender, physical activity, nutritional requirement during different physiological stages of the body and other various factors. Body weights and heights of children reflect their state of physical growth and development, while weights and heights of adults represent steps taken towards good health.

Diet for an Infant:

If you have an infant or kid at your place, make sure that they get enough nutrition in their growing years of age. Babies should be exclusively breastfed for the first six months of life. Breast feeding should be started within an hour after delivery and do not discard first milk (colostrum), as it boosts the immunity of the baby and protects baby from several infections. Exclusive breast-feeding ensures safe nutrition to the infant thereby reducing the risk of infections and also helps in the overall development of the baby Breast-milk is the most natural and wholesome food for growth and healthy development of infants. Breast –fed infants do not need additional water. After six months, you can feed your baby with complementary foods while continuing to breastfeed. Complementary food should be rich in nutrients. These complementary foods can be prepared at home from commonly used food materials such as cereals (wheat, rice, jowar, bajra, etc.); pulses (grams/dals), nuts and oilseeds (groundnut, sesame, etc.), oils (groundnut oil, sesame oil etc.), sugar and jaggery. You can feed your baby to variety of soft foods like potatoes, porridge, cereals, or even eggs. According to WHO,

Infants should be breastfed exclusively during the first 6 months of life.

Infants should be breastfed continuously until 2 years of age and beyond.

From 6 months of age, breast milk should be complemented with a variety of adequate, safe and nutrient dense complementary foods.

Infants cannot eat large quantities of food at a single time so they should be fed small quantities at frequent intervals (3-4 times a day). Also, the food should be of semi-solid consistency so that the infants can swallow it easily. A balanced diet is the key to protect your child against nutritional deficiencies. Protein Energy Malnutrition more commonly affects children between the ages of 6 months and 5 years. Malnutrition is defined as "a state of poor nutrition caused by insufficient or unbalanced diet".

Points to Remember:

Start breast-feeding within an hour after delivery and do not discard colostrum.

Breast-feed exclusively (not even water) for six months.

Continue breast-feeding in addition to nutrient-rich complementary foods preferably up to 2 years.

Breast-milk alone is not enough for infants after 6 months of age. Complementary foods should be given after 6 months of age, in addition to breast-feeding.

Feed low-cost home-made caloric and nutrient rich complementary foods.

Observe hygienic practices while preparing and feeding the complementary food for infants.

Read nutrition label on baby foods carefully as children are most prone to infections.

Avoid junk foods.

Diet for a Growing Child:

Children who eat a balanced diet lay the foundation for a healthy and active lifestyle and this further lowers the risk of long term health issues. Childhood is the most critical time for growth as well as for development of the mind and to fight infections. So, it is very essential that the children get a good dose of energy, proteins, vitamins and minerals. It is very important to follow that hygienic practices are followed while preparing and feeding the complementary food to the child; otherwise, it might lead to diarrhoea. A well formulated balanced diet is necessary for children and adolescents to achieve optimum growth and boost their immunity. Balanced Diet, playing outdoors, physical activities of child are essential for optimum body composition and to reduce the risk of diet related chronic conditions later in life and to prevent any sort of vitamin deficiency. Adolescence has various other factors attached to it: rapid increase in height and weight, hormonal changes and mood swings.

Development of bone mass is going on during this period so inclusion of dairy products (milk, cheese, yoghurt) and vegetables like spinach, broccoli and celery which are rich in calcium is a must.

Children require good amount of carbohydrates and fats for energy. Therefore, it is very essential to give them a daily intake of energy rich foods as whole grains (wheat, brown rice), nuts, vegetable oils, vegetables like potatoes, sweet potatoes, fruits like banana.

In case of children, proteins are essentials for muscle building, repair and growth and building antibodies. So give them diet which has meat, eggs, fish and dairy products.

A child needs vitamins for the body to function properly and to boost the immune system. A variety of fruits and vegetables of different colours should be added in child’s food. Vitamin A is essential for vision and a deficiency of the same can lead to night blindness (difficulty in seeing in night). Dark green leafy vegetables, yellow, orange coloured vegetables and fruits (such as carrots, papaya, mangoes) are good sources of Vitamin A.

Vitamin D helps in bone growth and development and it is essential for absorption of calcium. Children get most of their Vitamin D from sunlight and a small amount from some food items like (fish oils, fatty fish, mushrooms, cheese and egg yolks).

Teenage girls experience more physiological changes and psychological stress than boys because of onset of menarche (onset of menstruation) .Therefore, teenage girls should eat diet which is rich in both vitamins as well as minerals to prevent anemia.

Now a days, children are more inclined towards junk food but it is very important to motivate your kids in teenage to eat nutrition rich foods. Many children have poor eating habits, which can lead to various long-term health complications, such as obesity, heart disease, type 2 diabetes and osteoporosis. As a parent, keep making frequent changes in their menu to avoid boredom of eating the same food every day. Adolescence is the most vulnerable stage for developing bad food habits as well as bad habits like smoking, chewing tobacco or drinking alcohol. These should be avoided. In addition to consumption of a nutritious well balanced diet, appropriate lifestyle practices and involvement in outdoor activities such as games/sports should be encouraged among children as well as adolescents. Regular physical exercises increase strength and stamina, and are necessary for good health and well being.

Points to Remember:

Take extra care in feeding infants and include soft cooked vegetables and seasonal fruits.

Give plenty of milk and milk products to children and adolescents as calcium is needed for growth and bone development.

Encourage your child for outdoor activities and promote appropriate lifestyle practices like washing your hands before meals, brushing your teeth twice a day, hygiene practices to name a few.

Avoid overeating during a single meal. Eat at frequent intervals.

Exposure to sunlight helps maintains vitamin D which helps in calcium absorption.

Never starve the child. Feed energy-rich cereals-pulse diet with milk and mashed vegetables.

Give plenty of fluids during illness. A child needs to eat more during and after episodes of infections to maintain proper nutritional status.

Use oral rehydration solution (ORS) along with zinc tablet to prevent and control dehydration during diarrhea episodes.

Drink 2-2.5 liters of water to hydrate the body. It is preferred to have water/buttermilk/lassi/fruit juices/coconut water over soft drinks and other packaged drinks.

Diet for Pregnant and Lactating Mother:

Motherhood is a testing phase in every women’s life may it be physiologically, mentally as well as nutritionally. If you are pregnant or someone in your family is expecting a baby, make sure that they eat well. Additional food and extra attention is required during pregnancy as well as lactation. Extra food is required to meet the nutritional requirement of the baby in your womb. Additional foods are required to improve the weight gain in pregnancy (generally 10-12 kgs) and birth weight of infants (about 2.5kgs-3kgs). The nutritional requirement of a pregnant woman keeps changing depending upon the various trimesters of pregnancy. In some cases, micronutrients (like folic acid/ iron tablets) are specially required in extra amounts to reduce the risk of malformations in baby and increase birth weight of baby and to prevent anaemia in expecting mothers.

Extra intake of Calcium is required, during pregnancy and lactation phase, for proper formation of bones and teeth of the baby, for secretion of breast-milk which is rich in calcium and to prevent osteoporosis in the expecting and lactating mothers. Therefore, their diet should contain calcium rich foods such as milk, yogurt, cheese, green leafy vegetables, legumes and seafood. Vitamin A is required during lactation to improve child survival. Apart from these, nutrients like Vitamin B12 and C are also needed to be taken by lactating mother.

Iron is needed for hemoglobin synthesis, and to provide immunity against diseases. Deficiency of iron leads to anaemia. Iron deficiency is common particularly in women of reproductive age and children. Iron deficiency during pregnancy increases maternal mortality and low birth weight infants. Plant foods like green leafy vegetables, legumes and dry fruits contain iron. Iron can also obtained through sources like meat, fish and poultry products. Consume vitamin C- rich fruits like gooseberries (amla), guava, oranges and citrus rich fruits for better absorption of iron from your diet.

Iodine deficiency during pregnancy results in still births, abortions and cretinism therefore use iodized salt in your food.

So, now you know why good nutrition is essential. Well, it’s important for a pregnant mother to maintain fetus as well as her own health, to provide strength required during labor; and for successful lactation. Make sure that the diet taken during pregnancy is light, nutritious, easy to digest and rich in all essential nutrients.

Points to Remember:

Eat more food during pregnancy both in quality and quantity.

Eat more whole grains, sprouted grams and fermented foods.

Eat plenty of fruits and green leafy vegetables.

Do not consume alcohol and tobacco. It is harmful for the health of mother as well as child.

Take medicines only when prescribed by doctor.

Take iron, folate and calcium supplements regularly as prescribed by the doctor.

Green leafy vegetables, legumes, nuts and liver are good sources of folic acid.

Diet for an Adult Male & Female:

As an adult male and female, you must take care of your diet. Adults generally complain of time crunch and with sedentary lifestyle, it becomes even more difficult to follow a strict diet. Adults should use salt in moderation as high intake of salt might lead to high blood pressure. One should avoid preserved foods such as pickles/ papads and also canned foods as it contributes to higher intake of salt. An adult female should take a diet which is rich in calcium (Milk & dairy products) as well as iron (green leafy vegetables-spinach, broccoli etc.) Limit use of saturated fats and trans fats such as ghee, butter, cheese, vanaspati ghee and add more fibrous food in diet in the form of whole grains, vegetables and fruits.

According to WHO, a healthy diet for adults contains:

Fruits, vegetables, legumes (e.g. lentils, beans), nuts and whole grains (e.g. unprocessed maize, millet, oats, wheat, brown rice).

At least 400grams (5 portions) of fruits and vegetables a day. Potatoes, sweet potatoes, cassava and other starchy roots are not classified as fruits or vegetables.

Unsaturated fats (e.g. found in fish, avocado, nuts, sunflower, canola and olive oils) are preferable to saturated fats (e.g. found in fatty meat, butter, palm and coconut oil, cream, cheese, ghee and lard). Industrial trans fats (found in processed food, fast food, snack food, fried food, frozen pizza, pies, cookies, margarines and spreads) are not a part of a healthy diet.

Less than 5 g of salt (equivalent to approximately 1 teaspoon) per day and use iodized salt.

Diet for Elderly People:

Individuals of 60 years and above constitute the elderly .The diet for elderly people should include nutrient rich foods to enable them to be fit and active. Senior citizens need more of vitamins and minerals to be healthy and active.

The body composition changes with the advancing age and all these changes affect nutritional needs of the elderly. Elderly or aged people require reduce amount of calories as their lean muscle mass and physical activity decreases with ageing. Elderly need more calcium, iron, zinc, vitamin A and antioxidants to prevent age-related degenerative diseases and for healthy ageing. It is very essential to maintain your health as ageing process starts and it increases the life expectancy. It is very important for elderly people to exercise as it helps to regulate body weight and flexibility in the joints. The risk of degenerative diseases also considerably decreases with regular exercise session.

Elders generally complain of loss of appetite or sometimes difficulty in chewing. A soft diet should be given to elders, with inclusion of fruits and vegetables in their diet. Calcium rich foods like dairy products (low fat), milk (toned) and green leafy vegetables should be included in the daily diet to maintain bone health, so as to prevent osteoporosis and bone fractures. Consume pulses, toned milk, egg-white etc. in good quantities as they are rich in proteins. Elderly people should cut down on their saturated fats, sweets, oily food, salt and sugar level. Use of ghee, oil, butter should be completely avoided. Also, avoid eating spicy food.

The diet for elderly people needs to be well cooked, soft and should be less salty and spicy. Ensure to eat small quantities of food at more frequent intervals and drink water at frequent intervals to avoid dehydration and constipation. Consult a doctor for an individualized diet depending upon the medical condition in the case of persons suffering from chronic diseases and bed ridden patients.

Points to Remember:

Eat a variety of nutrient-rich foods.

Match food intake with physical activity.

Avoid fried, salty and spicy foods.

Consume adequate water to avoid dehydration.

Exercise regularly or go for a walk.

Avoid smoking, chewing of tobacco and tobacco products (Khaini, Zarda, Paan masala) and consumption of alcohol.

Go for regular checkups. Check regularly for blood sugar, lipids and blood pressure.

Avoid self medication.

Adopt stress management techniques (Yoga and Meditation).

Role of different kinds of food material on health

Vegetables and fruits in diet

Different kinds of Fats/oils

Salt intake

Whole grains

Water and beverages

Processed and ready to eat food

Instant foods , fast foods, street foods, unhealthy foods

(a)Vegetables and fruits in diet-

Vegetables and fruits are rich source of micronutrients (iron, calcium, vitamin C, folic acid, carotenoids and phytochemicals) and macronutrients (complex carbohydrates/ fibre).

Some vegetables and fruits provide very low calories, while some others provide good calories as these are rich in starch (such as potato, sweet potato, fruits as banana). Therefore, vegetables and fruits can be used to increase or decrease calories in the diet.

At least 400grams (5 portions), of fruits and vegetables per day should be consumed in the diet by an individual.

Vegetables and fruits consumptions can be improved by-

Always include vegetables and fruits in the diet

Eat fresh, locally available, seasonal vegetables and fruits.

Eat a variety of choices of fruits and vegetables (“rainbow of coloured foods”) in a diet plan as different coloured fruits and vegetables contain different nutrients (phytochemicals).

Eat fresh fruits and raw vegetables as snacks.

(b)Different kinds of Fats/oils-

Fats/oils are concentrated source of energy. Dietary sources of fats are classified as-

Animal fat –Major sources of animal fats are ghee, butter, milk, cheese, eggs and fat of meat and fish. They contain cholesterol and high amount of saturated fatty acids and trans fatty acids.

Vegetable fat- Seeds of some plants are sources of vegetable oils as groundnut, mustard, sesame, coconut, canola, olive and soya bean.

Edible plant foods have a low content of fat and saturated fatty acids but they are good source of mono-unsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs).

Visible and invisible fats-

Visible fats are those that are separated from their natural sources such as ghee/butter from milk, cooking oils from oil bearing seeds and nuts. It is easy to monitor their intake.

Invisible fats are those, which are present in almost every article of foods such as cereals, pulses, nuts, milk, and eggs and are difficult to estimate.

It is recommended that between15-30% of total calories in the diet should be provided in the form of fats (visible + invisible). Diets of infant and children should include adequate amounts of fats to fulfill their higher energy needs than adults.

Excessive fats in the diet increases the risk of obesity, heart disease, stroke and cancer. The risk of developing these diseases can be lowered by reducing saturated fats to less than 10% of total energy intake, and trans fats to less than 1% of total energy intake, and replacing both with unsaturated fats (MUFAs+ PUFAs).

Vanaspati ghee - When vegetable oils are hydrogenated, it converts them in to semisolid or solid form which is called as vanaspati or vegetable ghee. During process of hydrogenation unsaturated fatty acids are converted in to saturated fatty acids and trans fatty acids. As saturated fats and trans fats are risk factors for development of non-communicable diseases (coronary heart disease, stroke, diabetes, cancer, obesity), use of vanaspati ghee should be limited in the adult population. Vanaspati ghee is mostly used in bakery products, sweets, and snacks products.

Fat intake can be reduced by:

changing how the food is cooked such as use vegetable oil (not animal oil); remove the fatty part of meat; and boil, steam or bake rather than fry;

avoiding processed foods containing trans fats (eg. preparation prepared from vanaspati ghee);

Limiting the consumption of foods containing high amounts of saturated fats (e.g., cheese, ice cream, fatty meat, palm and coconut oil, ghee, lard). Unsaturated fats (e.g. found in fish, avocado, nuts, sunflower, canola and olive oils) are preferable to saturated fats (e.g. found in fatty meat, butter, palm and coconut oil, cream, cheese, ghee and lard)

(c) Salt (sodium and potassium) intake-

Salt is an important ingredient of the diet. Most people do not know the amount of salt they consume. High salt consumption and insufficient potassium intake (less than 3.5 g) contribute to high blood pressure, which in turn increases the risk of heart disease and stroke. World Health Organization (WHO) recommends use of less than 5g of salt per day.

Salt consumption can be reduced by –

Limiting addition of salt during cooking.

Not having salt on the table.

Do not add additional salt to the already prepared dish.

Limiting the consumption of salty snacks, processed foods (like papads, pickles, sauces, ketchup, salted biscuits, chips, cheese and salted fish).

Increasing potassium intake by consumption of fresh fruits and vegetables as potassium decreases the negative effects of sodium (salt).

Choosing products with lower salt (sodium) content.

Use only Iodized salt for consumption and should be stored in an air tight container to avoid moisture.

(d) Sugars-

Free sugars are all sugars added to foods or drinks during cooking or by the manufacturer or consumer, as well as sugars naturally present in honey, syrups, fruit juices and fruit juice concentrates. Free sugars increase the risk of dental caries (tooth decay) and can lead to overweight and obesity. The intake of free sugars should be less than 10% of total energy intake.

Sugar intake can be reduced by-

limiting the consumption of foods and drinks containing high amounts of sugars (e.g. sugar-sweetened beverages, sugary snacks and candies); and

eating fresh fruits and raw vegetables as snacks instead of sugary snacks.

(e) Whole grains-

A whole grain contains all edible parts of the grain, including the bran, germ, and endosperm.  A diet rich in whole grains (like, whole wheat, brown rice, oats, unprocessed maize, millets) has been shown to reduce the risk of heart disease, type 2 diabetes, obesity and some forms of cancer. Whole-grain diets also improve bowel health by helping to maintain regular bowel movement and promote growth of healthy bacteria in the colon.

(f) Water and beverages-

Water accounts about 70% of human body weight. Water is lost from body through sweat, urine and faeces. Enough of safe water should be drunk to meet daily fluid requirements.

Milk- Milk is a wholesome food and beverage for all age groups. Milk proteins are valuable supplements to most vegetarian diets. Milk is a rich source of calcium (poor source of iron) which helps in the building up of strong bones. Thus milk is a good source of proteins, fats, sugars, vitamins (except vitamin C), and minerals. Milk fats are saturated fats hence those who have to take low fat diet, can consume skimmed/toned milk.

Toned Milk- It is blend of natural milk and made-up milk. It contains one part of water, one part of natural milk and 1/8part of skim milk power. Since milk fat is of the saturated type, those who have to be on a low fat diet can consume skimmed/toned milk.

Vegetable milk-Milk prepared from certain vegetable foods (groundnut, soyabean) is termed vegetable milk. It may be used as substitute for animal milk.

Soft drinks-These may be:

Natural soft drinks (natural fruit juices)-which provide in addition to energy, some vitamins (beta carotenes, vitamin C) and minerals (potassium, calcium). As natural fruit juices are rich in potassium, they are ideal beverages for persons suffering from hypertension.

Artificial or synthetic soft drinks -which are prepared by using preservatives, artificial colours and flavours and are usually carbonated (contain phosphoric acid which may affect enamel of teeth).

Beverages like buttermilk, lassi, fruit juices, and coconut water are better options for beverages than synthetic drinks.

Tea and coffee – These are used for their flavour or their stimulating effects. Tea and coffee consumption is advised in moderation. Tannin present in tea and coffee interferes with iron absorption hence they should be avoided one hour before and after meals. Teas particularly green and black are good sources of flavonoids, (substances believed to have antioxidant properties). Tea may be preferred over coffee.

Sports Beverages- Regular sports drinks contain energy-yielding carbohydrates plus electrolytes, including sodium, potassium, and chloride for providing energy and maintaining fluid and electrolyte balance.

Energy Drinks- Energy drinks provide carbohydrates and caffeine (70 to 85 mg of caffeine per eight-ounce serving) and some drinks contain B complex vitamins, amino acids and herbal extracts such as gingko.

Tender coconut water-It is a nutritious beverage can be used as oral rehydration medium, however in patient having hyper kalaemia such as renal failure, acute adrenal insufficiency and in patients with low urine output, it should be avoided.

Alcohol- Excessive alcohol intake weakens the heart muscle (cardiomyopathy) and also damages the liver (cirrhosis), brain and peripheral nerves. It also increases serum triglycerides.

Avoid alcohol and those who choose to drink, should limit its use.

(g) Processed and ready to eat foods-

Processed foods- Foods that are subjected to technological modifications either for preservation or for converting into ready-to-use/eat foods, eliminating laborious household procedures, are called “processed foods”. Food processing techniques include freezing, canning, baking, drying and pasteurising products. Food processing is used to preserve highly perishable products like milk, meat, fish and fresh fruits and vegetables. Food processing also facilitates seasonal availability of foods and transportation over long distances.

During processing sometimes ingredients such as salt, sugar and fat are added to make them more appealing, change in food structure and to prolong their shelf life. They may lack dietary fibre and micronutrients. Thus, awareness about their consumption should be there, when processed foods constitute a major part of the meal.

(h) Instant foods, fast foods, street foods, unhealthy foods (Junk foods)-

Instant foods- Foods that undergo special processing for ready to be served once dissolved or dispersed in a liquid with low cooking time such as noodles, corn flakes, soup powder.

Fast foods-Foods which are rapidly prepared and quickly served in a packaged form for take away. These are calories rich foods (burgers, pizzas, fries, hamburgers, patties, nuggets, indian foods like pakora, samosa, namkeen etc). Storage, handling and contamination are the major concerns for such foods.

Street foods- Ready to eat foods and beverages prepared and, sold by hawkers or vendors in streets or other public places, such as chaat, golgappe, samosa, tikki, noodles, chowmein, burgers etc. Food hygiene is an important issue in street foods (prevention of food contamination).

Unhealthy foods or Junk foods- these are energy dense foods with high sugar/ fat/ content and low nutrient value in terms of protein, fibre, vitamin and mineral, such as salt Chips, chocolate, ice-cream, soft drinks, burgers, pizzas etc.

Safe and Clean Food

Best practices for storage

With the proper storage tools a person can store many different types of foods indefinitely. Learning how to store food is simple to understand and very cost effective. Improper storage of food items allows bacteria to grow and thrive, causing food spoilage which leads to food wastage and potential food poisoning.

Consider the following when storing food:

Agricultural commodities should be dried adequately and protected from moisture in a safe storage structure (eg. tin with a tight lid) to prevent damage from moulds.

Ensure all foods are covered and stored in appropriate food containers.

Before any food source is to be stored, clean the containers with soapy water, rinse and dry thoroughly. Make sure the lid (Cup) of container is airtight and spill proof.

Label the container with the date of packing and expiry date.

Store in a dark storage area, where temperatures, moisture levels and sunlight do not fluctuate.

Keep storage areas clean, not cluttered and pest-free.

Food storage and packaging materials area should be situated away from toilets, dust, smoke, objectionable smell and other contaminants.

Store food items or ingredients off the floor and away from the wall.

Store fresh fruits and vegetables such as strawberries, lettuce, herbs, and mushrooms in a clean refrigerator at a temperature of 40° F or below.

Refrigerate all produce that is purchased pre-cut.

If possible, store raw and cooked/ready-to-eat (RTE) food items in separate chillers or freezers.

Establish personal hygiene while storing.

Some traditional household practices such as application of edible oils to grains, placing dried neem leaves in storage bins etc., are known to prevent infestations.

Handling of perishable foods

To ensure the food you consume is fresh and safe to eat, below are some easy tips:

General tips

Buy only the best quality food if you plan to store it for any length of time.

Fresh and cured meats, fish and shellfish, dairy products and prepared foods should only ever be bought from a refrigerated display.

Cross contamination can be avoided by keeping cooked and raw food separately.

Refrigerated cooked food should be heated before consumption.

Repeated heating should be avoided.

Foods with strong smell, such as sea foods and some cheeses, should be wrapped.

The 'best before' date is your best guide to storage of a particular perishable food.

Proper storage keeps your food safe from the growth of food poisoning bacteria,

Dairy Products

Fresh milk, cream and some soft cheeses have only a short shelf life and lose quality rapidly if exposed to warm temperatures during storage. These should be kept in refrigerator.

Fresh fruit and vegetables

Fruit and vegetables should be handled carefully to avoid bruising and breaking the skin. Such damage will cause deterioration and rotting.

Most fresh fruits should be stored in the coolest part of the house when space is not available.

Some fruits such as pineapple and bananas are chill sensitive and should not be stored in the refrigerator.

To reduce shriveling or wilting due to water loss, keep leafy and root vegetables, such as silverbeet, broccoli, carrots and parsnips, in perforated plastic bags, preferably in the refrigerator.

By removing leafy tops from carrots, parsnips, turnips and beetroot, their storage life can be extended too many weeks or even several months in the refrigerator.

Keep potatoes in a cool, dark, well ventilated place to avoid greening and sprouting; remove from plastic bags and place in a strong paper bag, box or in a wire or plastic bin. Potatoes should not be kept in the fridge.

Keep nectarines, peaches and plums in the refrigerator, unless you want to ripen them.

Tomatoes should be ripened at room temperature, away from direct sunlight. When fully ripe, especially in hot weather, they may be stored in the refrigerator for several days.

To reduce mould growth in onions, whole pumpkin, marrows and squashes, store at room temperature under dry conditions, in a net or loose.

Egg

Eggs, contrary to what many people believe, should be stored in the refrigerator. This will maintain egg quality and considerably lengthen storage life. They should preferably be stored in their cartons to reduce moisture loss through the shell.

Non-Vegetarians

Raw meat, poultry and seafoods

Meat items should be stored in the coldest part of your refrigerator. These foods should be stored under refrigeration, preferably at a temperature of 10 C or less, which retards multiplication of microorganisms.

Before storing chilled chicken for a couple of days, it is a good idea to take off the plastic wrapping, wash the chicken thoroughly, dry it with a paper towel then store as above.

Fresh whole fish should be gutted and washed if it is to be stored for more than 24 hours.

Cooked meat, poultry and seafoods

Meat, poultry and seafoods must be refrigerated as soon as possible after cooking.

To avoid condensation, do not cover hot meat pieces before refrigerating.

Store cooked products above any raw meat, poultry or seafoods to avoid cross contamination.

What about personal hygiene?

Food handlers should observe good personal hygiene to maintain food safety. They should be free from obvious signs of illness, wounds and sores.

Use of spoons and ladles should be encouraged to avoid contamination. Avoid cooked food is touched by the hands while preparing, serving and eating.

Hands should be washed thoroughly before starting the preparation of food and after every interruption.

Household pets like cats and dogs often harbour dangerous pathogens. They should be kept away from places where food is cooked, stored or served.

Removal of the Pesticide Residues from the Food products by different methods (How to minimize effects of pesticides)

Most of the pesticide residues can be removed by adopting four methods of residues removal. These methods should be easily adopted at the house hold level to remove the pesticide residual contamination. These methods are washing, blanching, peeling and cooking.

Washing

The first step in the removal of pesticide residues from the food products is washing. Washing with 2% of salt water will remove most of the contact pesticide residues that normally appear on the surface of the vegetables and fruits. About 75-80% of pesticide reduces are removed by cold water washing.

The pesticide residues that are on the surface of the grapes, apples, guava, plums, mangoes, peaches, pears etc, fruity vegetables like tomatoes, brinjal, and okra require 2-3 washings.

The green leafy vegetables must be washed thoroughly. The pesticide residues from green leafy vegetables are removed satisfactorily by normal processing such as washing blanching and cooking.

Blanching

A short treatment in hot water or steam applied to most of the vegetables. Certain pesticide residues can effectively be removed by blanching. But before blanching it is very important to thoroughly pre-wash the vegetables &fruits etc.

Peeling

Contact pesticides that appear on the surface of the fruits and vegetables can be removed by peeling.

Cooking

Animal Products

Animal products are also the major source of contamination for pesticide residues in human diets since the animals feed on fodder, which are sprayed with pesticides. Pressure cooking, frying and baking will remove pesticide residues from the animal fat tissues.

Dairy products

Boiling of milk at elevated temperatures will destroy the persistent pesticide residues.

Vegetable Oils

Refined oils will have fewer amounts of pesticide residues. Household heating of oils up to a particular flash point will remove pesticide residues.

What are the common adulterants?

Foods may be adulterated with non-food material or inferior quality product. Spoilt, stale or poor quality food is made attractive and fresh by adding harmful colors or other chemicals.

Frequently adulterated food items are milk and milk products, cereals, pulses and their products, edible oils and spices. The different classes of adulterants include non-permitted colors like yellow; non-edible oils like castor oil; cheaper agricultural produce like various starches in milk powder; extraneous matter like husk, sand and sawdust; and metal contaminants like aluminum or iron filings.

Consumption of adulterated foods could lead to disease outbreaks of epidemic proportions. Buying from a reliable and reputed source, careful checking of foods before purchase and insisting on certified brands will all minimize the risk of food adulteration.

Healthy Cooking Practices

Foods, in their natural state, contain different nutrients in varying amounts. Cooking improves the digestibility of most foods. Raw food get softened on cooking and become easily chewable. Proper methods of cooking render food healthy.   Positive food concepts and cooking practices are foundation for good health by improving the appearance, taste, flavour and texture, thereby enhancing acceptability. Cooking process also helps to eliminate disease causing organisms and destroy natural inhibitors of digestion. Cooking food is a common thing in our homes, but it is good if we follow healthy cooking practices. We can classify the food cooking process in three stages such as:

Precooking Preparation

Washing and cutting of raw food

Cooking Methods

Precooking Preparation:

According to the food preparation, the cooking process of any food may include washing, grinding, cutting, fermentation, germination and cooking. In Indian cuisine, fermentation (process used in making idli, dosa, dhokla) and germination (sprouting) are common practices. These methods improve digestibility and increase nutrients such as B-complex vitamins and Vitamin C.

Washing and Cutting of raw food:

Raw food may contain pesticide residues, parasites and other extraneous material. In order to clean the same, foods should be washed well before cooking and consumption to remove these contaminants. Vegetables and fruits should be washed thoroughly with   clean water before cutting. Cutting of vegetables in to small pieces exposes a greater surface area of the foodstuff to the atmosphere, resulting in loss of vitamins due to oxidation. Therefore, vegetables should be cut in to large pieces. Cut vegetables should not be soaked at all in water as water-soluble minerals and vitamins get washed away. However, certain precautions should be taken while washing and cutting to minimize the loss of nutrients. Avoid repeated washing of food grains like rice and pulses as it might lead to loss of certain minerals and vitamins.

Cooking Methods:

There are many methods of cooking like boiling, steaming, pressure cooking, frying, roasting and baking. Boiling is the most common method of cooking, but because of this process some heat-labile and water-soluble vitamins like vitamin B-complex and C is lost. Cooking rice with excess of water may lead to the loss of nutrient value so just use sufficient water to be fully absorbed. To avoid loss of vitamins, use of baking soda for hastening cooking of pulses should not be practiced. Repeated heating of oils particularly Polyunsaturated Fatty Acid (PUFA)-rich oils results in formation of peroxides and free radicals hence, should be avoided by using just enough oil. Similarly, oils which have been repeatedly heated should not be mixed with fresh oil but should be used for process such as seasoning.

Some common Indian food beliefs, fads and taboos:

Food habits are formed early in childhood, passed on from the elders in the family and perpetuated to adulthood. Food beliefs either encourage or discourage the consumption of particular type of foods. There can be neutral, harmless or harmful practices. Unfortunately, most of the food fads and prejudices (taboos) are associated with women and children, who are also the most vulnerable to malnutrition. Exaggerated beneficial or harmful claims in respect of some foods, without scientific basis constitute food fads. In addition, the belief of heat producing and cold inducing foods is widely prevalent. Here are some examples:

Jaggery, sugar, groundnuts, fried foods, mango, bajra, jowar, maize, eggs and meat are considered as hot.

Buttermilk, curd, milk, green gram dhal, green leafy vegetables, ragi, barley flour and apples are considered as cold inducing foods.

Papaya fruit is strongly suspected to lead to abortion, though there is no scientific basis.

Vegetarianism is often practiced in India on religious grounds. Since vitamin B12 is present only in foods of animal origin, vegetarians should ensure an adequate consumption of milk.

During certain illnesses like measles and diarrhoea, dietary restriction is practiced.

Diet and Weight Management

A healthy eating plan gives your body the nutrients it needs every day. It shall have enough calories for good health, but not so much that it makes you overweight.

A healthy eating plan is the one with low in saturated fat, trans fat, cholesterol, sodium (salt), and added sugar. Following a healthy eating plan will lower your risk for overweight /obesity, heart disease and other related conditions.

Healthy foods include:

Fat-free and low-fat dairy products, such as low-fat yoghurt, cheese, and milk.

Protein foods, such as lean meat, fish, poultry without skin, beans, and peas.

Whole-grain foods, such as whole-wheat bread, oatmeal, and brown rice. Other grain foods include pasta, cereal, bagels, bread, tortillas, couscous, and crackers.

Fresh fruits, canned, frozen, or dried.

Fresh vegetables, canned (without salt), frozen or dried.

Canola and olive oils, and soft margarines made from these oils, are heart healthy. However, you should use them in small amounts because they’re high in calories.

You also can include unsalted nuts, like walnuts and almonds, in your diet as long as you limit the amount you eat (nuts also are high in calories).Foods that are high in saturated and trans fats and cholesterol, raise your risk for heart disease, so they should be limited.

Saturated fat is found mainly in fatty cuts of meat, such as ground beef, sausage, and processed meats (for example, bologna, hot dogs, and deli meats), Poultry with the skin, high-fat dairy products like whole-milk cheeses, whole milk, cream, butter, and ice cream, lard, coconut, and palm oils, which are found in many processed foods.

Trans fat is found mainly in foods with partially hydrogenated oils, such as many hard margarines and shortening, baked products and snack foods, foods fried in hydrogenated shortening.

Cholesterol mainly is found in egg yolks, organ meats, such as liver, shrimp, whole milk or whole-milk products, such as butter, cream, and cheese.

Reducing foods and drinks with added sugars, like high fructose corn syrup, is important. Added sugars will give you extra calories without nutrients like vitamins and minerals. Added sugar is found in many desserts, canned fruit packed in syrup, fruit drinks, and non diet drinks. Check the list of ingredients on food packages for added sugars like high-fructose corn syrup. Drinks that contain alcohol also will add calories, so it’s a good idea to limit your alcohol intake.

Food habits have changed not only amongst the urban elites, but even in the rural population. With mechanization of the labour, most of the rural populations who were physically very active, have now become less laborious. The quantity of food consumption remained the same or increased. More energy intense food consumption habits with less physical activities is the main cause of lifestyle disorders like diabetes, hypertension even among the rural population. This can be seen when anyone who has eaten out lately. In fact, over the past 40 years, portion sizes have grown significantly. Cutting back on portion size is a good way to eat fewer calories and balance your energy intake.

Studies have shown that we all tend to consume a certain quantity of food. Knowing this, you can lose weight if you eat foods that are lower in calories and fat for a given amount of food. For example, replacing a full-fat food product with a low-fat product that weighs the same helps you cut back on calories. Another helpful practice is to eat foods that contain lot of water, such as vegetables, fruits, and soups.

Being physically active and eating fewer calories will help you lose weight and keep weight off over time. Weight should be reduced gradually.

Tips to reduce body weight:

Never use drugs for losing weight, it can be dangerous

Diets which you are using to reduce weight should be rich in proteins and low in carbohydrates and fats

Increase the consumption of fruits and vegetables

Eat at frequent intervals

Decrease the consumption of sugar, salt, fatty foods, refined foods, soft drinks and fast food.

Prefer low- fat milk/ toned milk.

Include physical activity in your daily routine like aerobics, walk, yoga etc.

Health Tips

Prefer homemade foods against fast food.

Avoid junk foods as they are a major cause of obesity.

Eat raw fruits and vegetables whenever possible. It is even preferable to have fruits and raw vegetables instead of munching on snacks.

Limit consumption of sugar and unhealthy processed foods.

Keep your salt intake to less than 5 grams per day as it helps to prevent hypertension, and reduces the risk of heart disease. Prefer iodized salt.

Avoid trans fats that is found in processed food, fast food, snacks, fried food, frozen pizza and cookies.

Serve yourself small portions of high calorie foods and large portions of healthy foods like vegetables, salads and soups.

Good nutrition need not always be expensive. You can get all the nutrients from low cost foods items as well like beans and lentils, eggs, jaggery, seasonal fresh fruits and green leafy vegetables.

Don’t be choosy over the foods you eat. It might relish your taste buds but it would lead to imbalanced nutrition.

Eat fresh foods with the minimum of processing.

Eat raw vegetables whenever possible. If you need to cook them, use as little water as possible because many nutrients are destroyed by heat or boiled water.

Eat fruits and vegetables with skins (apart from carrots, which can absorb toxins from the soil). Wash them thoroughly first.

Don't cut, wash or soak fruits and vegetables until you are ready to eat them.

Avoid replacing meals with snack foods.

Ghee Health Benefits...!!

2018-05-19T11:17:00.001+05:30

Favorite of most Indian households, ghee is indeed a super food. Apart from being widely used in Indian cooking, it has also been used as a remedy for cough and cold. Sadly, due to the misconceptions that surround the use of ghee, it is often underutilized. While some are worried that it may make them put on weight, others feel that it is bad for their heart. Little do they know that these misconceptions are not true, and ghee actually has limitless health benefits.

Let us read on to know more about the benefits that ghee has to offer:

Packed with nutrients: Many-a-times, people love the taste of ghee but have strike it off from the diet owing to popular belief that ghee is unhealthy and fattening. However, the opposite of it is actually true and the short-chain fatty acids found in ghee offer several health benefits and keep your gut healthy. Ghee obtained from grass-fed butter consists of fat-soluble vitamins A, D, E, K. Fats present in ghee are free of oxidized cholesterol, trans-fats and hydrogenated oils, thus, the fat present in pure ghee is healthy.
Great for immunity and bone strengthening: Including ghee in your daily breakfast not only boosts your physical and mental strength, but also ensures that your body stays fit and gains the potential to fight against several illnesses. Being a rich source of fat soluble vitamins, ghee supports in the growth and development of bones. It is also known to strengthen your muscles and tendons.
Lowers cholesterol: It is considered as an excellent option for people with high cholesterol levels. Since ghee contains Vitamin K2, it prevents plaque formation in the arteries, which in turn prevents the blockag that may obstruct blood flow and lead to complication. It also increases the level of good cholesterol and lowers the level of bad cholesterol in the blood.
Promotes weight loss: An excellent source of medium chain triglycerides (MCTs), is known to boost the metabolism which in turn promotes weight loss. It also improves digestion, makes you feel full and increases the oxidation of fat; all of which help in reducing weight.

How to differentiate if the ghee is pure or not?

Ghee is stocked in every Indian household, but the thought of whether it is pure or not often crosses our minds. Adulterated ghee may contain vegetable oils and other greasy elements which are bad for your heart and health. So, here are some methods that can help you check the purity of your ghee at home.

Pure ghee normally melts at body temperature. You can check it by putting a spoon of ghee on your palm, if it melts then it is pure, if not, it is best to get rid of it.
Pure ghee melts within seconds and turns brown when heated. If the ghee takes longer to melt and appears light yellow in color, it is impure.

It has been established that ghee is indeed good for your health, but only if it is pure. The simple tests mentioned above can help you determine whether the ghee is pure or not. So, eat safe and stay healthy!

How soft drinks are danger to your health ?

2018-05-11T11:39:00.000+05:30

When you have soft drinks or sodas, the pancreas quickly start to make insulin because of excessive sugar. Insulin is a hormone the body uses to move sugar from food items or drink into the circulation system, where cells are then ready to use that sugar for energy purposes. Within 15 minutes, glucose levels increase and the liver reacts to the insulin by transforming sugar into fat for capacity.

Asthma: It is prevalently found in a large number of soft drink consumers. Soft drinks contain sodium benzoate, which is utilized as an additive to control microbial growth. Sodium additives get blended with the rest of the diet and decrease the amount of potassium in our body. This expands the odds of rashes, asthma and skin aggravation.
Tooth enamel: Soft drinks contain high responsive solvents, which when blended with saliva or acids in the stomach, become acidic in nature. This starts affecting the body immediately. Because of such a quick effect, our mouth and teeth get influenced. It is proven that with every sip of a soft drink, the layer of the teeth decreases by two percent. The skin in the mouth and throat is very delicate and is easily harmed. This also causes rashes on the face and leads to pimples some times.
Heart diseases: Soft drinks contain fructose corn syrup, which has been connected with an increased danger of metabolic disorder. This condition increases the danger of both diabetes and heart diseases. One of 40 deaths each day are caused by heart strokes, which is an aftereffect of consuming soft drinks.
Kidney issues: A number of soft drinks contain phosphoric acids. These phosphoric acids irritate the digestive system and healthy organs. The stomach-related framework is connected to kidneys. Phosphoric acid expands the odds of stones in kidney and other kidney issues and diseases.
Reproductive issues: Soft drinks contain tar in them which contains BPA (Biphenyl – A) and is a similar tumor-causing compound found in pet bottles, water bottles and tinned food cans. This affects the endocrine framework, bringing about untimely adolescence.
Osteoporosis: It is seen that calcium is urinated alongside phosphoric acids, by the use of these drinks. This leads to osteoporosis, which results in corrosion or thinning of bones. –This in turn leads to calcium deficiency, which is one of the vital minerals of the body.
Obesity: It is dangerous to gain weight because of soft drinks. So it is not encouraged to consume soft drinks regularly since they can lead to obesity-related issues.
Sugar over-burdening: After around 15 minutes of soft drink consumption, our glucose shoots up, bringing on an insulin burst. The liver acts by changing the sugar particles into fat. This excites the consumer and increases the pulse, which causes the liver to deposit more sugar into the circulatory system.

Does Cotton Buds are harmful to you?

2018-05-09T17:29:00.000+05:30

Cotton swabs or cotton buds, are commonly used in our daily lifestyle. Many people use it for various purposes, such as make-up, bacterial culture, and most commonly for extracting wax and debris from the ear. Even though they are sometimes handy in our busy schedule, they usually cause much more harm than benefits.

How are they misused?
Cotton buds are toothpick like pieces made of wood, plastic, or rolled paper, which have cotton stuck at both ends with a roundish edge. It came into existence during the 1920s for a safe purpose of ear cleaning by Leo Gerstenzang, when he saw his wife cleaning their baby’s ear with a toothpick. They are until now used by the general population for ear cleaning, but these hardly remove the outer debris which are stuck near the outer edges. Impressing it inside the ear canal only does further damage, by forcing the inner wax further inside Sometimes extensive force also causes damage to the ear drums.

How does it cause the damage?
Applying a tool like the cotton bud inside the ear with hands usually creates a force that impresses upon the eardrum, also accumulating the surrounding earwax to that area, resulting in impaction of the wax. The force applied most often, if not always, causes a damage to the ear drums, which might cause severe pain, also leading to leakage, causing improper balance, deafness, and certain similar abnormalities.

Alternative measures
Although we are worried about cleaning our ears, it doesn’t really require our notice, since our usual showers allow an adequate quantity of water to enter the ears and clean the accumulated debris automatically. The structure, in which our ear canal is designed, is usually naturally assisting in cleaning up the unusual wax around the ear.

If there is an uncontrollable build up of earwax that is not cleaned off normally, you can always consult an ENT or any general physician and get it cleaned under medical surveillance, which is best advised.
Doctors and medical practitioners all around the world have been trying to spread the message of preventing the use of cotton buds for ear cleaning. It is important that the message reach the greater part of the population. Spread it to your family, your closest friends, their friends, and as further, you can reach!

2018-04-25T11:12:00.001+05:30

Click Below to Download Songs !!

http://www.mediafire.com/folder/oeoep4harirtr/Naa_Peru_Surya_Naa_illu_India_-_(2018)

How to control your blood sugar Levels ???

2018-04-25T10:21:00.006+05:30

Diabetes is very restrictive - living with the disease however does not imply that you stop enjoying. By bringing about certain changes in your lifestyle, you can still live your life to the fullest. For better management of your disease, these are some of the changes that you can make to improve your blood sugar levels and keep your condition under control.

Refer below Blood sugar levels to know your diabetes status :

1. Stay fit with physical activity
The first lifestyle change you can make is to increase your level of physical activity. This can help you in burning extra calories, thereby keeping your blood sugar levels in check. Spending 30 minutes a day exercising is ideal.
If you’re not fond of exercising or don’t have the time for it, even performing simple activities like walking, vacuuming or doing your laundry can help to lower glucose levels while burning calories.

2. Maintain a healthy BMI
Likewise, try to lose those extra kilos that may be weighing you down and increasing your sugar levels. You don’t have to lose all the weight in one go, you can do so little by little. To lose weight gradually and consequently achieve a healthy BMI, you must have more of fruit and vegetables and less of sugary items and processed food along with exercising regularly.

3. Make the right food choices
When it comes to food, you should consume whole grain foods instead of refined carbohydrate alternatives. Make every meal a balanced one with starches, fats and proteins included in the right amount. Furthermore, avoid beverages that come with high sucrose or fructose content, as they don’t offer much in terms of nutrition, and instead just add to your calorie count. Some of the foods you can include in your diet are bitter gourd, cinnamon, green tea, amla, jamun etc.

4. Have a fixed quantity of food
Apart from knowing the right foods to eat and the balance that you need to maintain between the different types, it is also important to know about portion sizes and carbohydrate count. This is because among the different food classes, it’s chiefly carbohydrates that influence your blood glucose levels. So, you need to keep track of the amount of carbohydrates that you’ve consumed in order to arrive at the right insulin dosage.
In addition to keeping count of your carbohydrate consumption, understanding the right portion sizes for the different types of food is also extremely vital for better management of your ailment. Measuring cups and spoons should be employed to arrive at the right quantities of food.

5. Eat your meals at fixed timings
As a diabetic, you should not go longer than 5 hours without eating as it can cause your blood sugar levels to fall dramatically, making you feel weak and faint. Instead you should have your meals at fixed hours, spacing them out at regular intervals. This will ensure your blood sugar levels are always at an optimum point.

6. Control your stress
Stress is a risk factor for Type 2 diabetes. When you’re under stress, your body produces stress hormones (cortisol) that can cause your blood sugar levels (and even blood pressure)to rise. So, preventing or controlling stress becomes necessary to keep your diabetes under control.
Let not your diabetes get in the way of enjoying life!

Vegetables or fruits which are good for you ?

2018-04-23T11:25:00.000+05:30

It is common knowledge that fruits as well as vegetables provide you with a natural combination of large number of nutrients, which help in the overall nourishment of your body. However, there are differences that are quite noticeable.

Both the categories can be further divided into subcategories:

Fruits consist of
- Fruits such as apple, mango
- Nuts such as almonds and peanuts
- Legumes such as garbanzo beans
Vegetables consist of
- Leaves such as lettuce and cabbage
- Stems such as asparagus and celery
- Buds such as broccoli
- Roots such as carrot, radish

Even though fruits as well as vegetables contain some similar nutrients, the number of micronutrients (chemical substances which are needed for the overall development and growth of the body) are generally higher in vegetables than fruits. On the other hand, fruits tend to have more macronutrients (types of foods required ion adequate amounts in one’s diet) as compared to vegetables.

Vegetables

Micronutrients are a class of nutrients that include vitamins, minerals and some phytonutrients that are mandatory for proper health. The right concentration of micronutrients plays a major role in supporting the healthy functioning of the organs. Leafy vegetables have an abundance of micronutrients such as the various vitamins as well as iron, calcium and magnesium; they play a major role in the proper functioning of the nervous system, bones, eyes, teeth, skin, muscles, blood cells, nails as well as the immune system. Root vegetables, along with being powerhouses of minerals and vitamins like the leafy vegetables, also additionally supply carbohydrates, especially complex-carbohydrates (carbohydrates which gradually supply constant energy to the body).

Fruits:

The main difference between vegetable and fruits is that fruits contain substantially higher amounts of macronutrients than vegetables. These are the energy giving and caloric components of foods. These include proteins, carbohydrates and fats. Apples, bananas, oranges and other common fruits have higher concentrations of simple carbohydrates or sugars, like fructose. Vegetables tend to have lesser levels of fructose.

Fruits vs. Vegetables

Giving preference to vegetables over other foods would help in increasing the intake of nutrients that aid good health. At the same time, it helps in reducing intake of foods with high calories. On the other hand, fruits have low levels of fat and high level of fiber and water. This is required by the body for maintaining its digestive health. Fruits also have low sodium-content and high levels of natural sugars. This makes them an adequate substitute for processed foods that contain empty calories. Fruits contain calories that are densely packed with nutrients that supply vitamins and minerals along with energy.

All in all a balanced mix of both of them is highly recommended as one cannot substitute the requirement another fulfills.

ఇ-ఫైలింగ్‌కు ఐటీఆర్‌-1 సిద్ధం

2018-04-18T12:37:00.000+05:30

దిల్లీ: ఐటీఆర్‌-1 దరఖాస్తును తమ అధికారిక ఇ-ఫైలింగ్‌ పోర్టల్‌లో సిద్ధం చేశామని ఆదాయ పన్ను(ఐటీ) విభాగం వెల్లడించింది. ఐటీఆర్‌-1 ద్వారా వేతన జీవులు తమ పన్ను చెల్లింపులకు సంబంధించిన రిటర్నులు దాఖలు చేస్తారన్న సంగతి తెలిసిందే. ఏప్రిల్‌ 5న సీబీడీటీ ఈ ఆదాయ పన్ను రిటర్ను(ఐటీఆర్‌) దరఖాస్తును నోటిఫై చేయగా.. తాజాగా దానిని ‌

www.incometaxindiafiling.gov.in లో సిద్ధం చేసినట్లు ఐటీ విభాగానికి చెందిన సీనియర్‌ అధికారి ఒకరు పేర్కొన్నారు. ఇతర ఐటీఆర్‌లు త్వరలోనే సిద్ధమవుతాయని ఆయన తెలిపారు. తాజా దరఖాస్తుల్లో కొన్ని అంశాలను హేతుబద్ధీకరించామని.. అయితే ఫైలింగ్‌ చేసే విషయంలో ఎటువంటి మార్పులూ చేయలేదని కేంద్ర ప్రత్యక్ష పన్నుల బోర్డు(సీబీడీటీ) స్పష్టం చేసింది. ప్రాథమిక దరఖాస్తు అయిన ఐటీఆర్‌-1 లేదా సహజ్‌ను గతేడాది 3 కోట్ల మంది పన్ను చెల్లింపుదార్లు ఉపయోగించుకున్నారు. ఐటీఆర్‌ ఫైలింగ్‌కు చివరి తేదీ జులై 31 అన్న విషయం తెలిసిందే.

known facts to most of us unknown !!!

2018-04-17T12:49:00.000+05:30

10 Interesting points you should know !!!

1.There are only two words in the English language that have all five vowels in order: “abstemious” and “facetious.”

2.The name of all the continents end with the same letter that they start with.

3.There are two credit cards for every person in the United States.

4.TYPEWRITER is the longest word that can be made using the letters only on one row of the keyboard.

5.Minus 40 degrees Celsius is exactly the same as minus 40 degrees Fahrenheit

6.Chocolate can kill dogs, as it contains the o-bromine, which affects their heart and nervous system.

7.Women blink nearly twice as much as men!

8.You can't kill yourself by holding your breath.

9.It is impossible to lick your elbow.

10.The Guinness Book of Records holds the record for being the book most often stolen from Public Libraries.

Food items you should not store in fridge / Cold Storage ??

2018-04-16T12:27:00.000+05:30

When it comes to storing foods, we all think that the cooler the temperature it is stored at, longer will be the shelf life. However, what most of us fail to realize is that not all foods need to be stored in a freezer. It can do more harm than good.

List Below are not to store in cool Place/Fridge :

1.Potatoes: Given their high water content, storing in a freezer can make them fluffy, bloated and bland, especially if they are put in a freezer after baking. The texture of the potato in the dishes after freezing can also be change.

2.Milk: While it is common to stash it away in the fridge, remember not to put it in the freezer. When you thaw it, the milk can separate into pieces (curdling) and not be useful to add in your cereal or for your tea. It is best kept outside in the regular cooling area.

3.Eggs: While eggs can be stored in the fridge, there is no need to put the eggs with the shells in the freezer. The water inside can act up and cause the shell to break, leading to attack from bacteria. The eggs could also crack leaving a mess in the freezer. Remove eggs out of the shell, beat up nicely, and store in an airtight container if at all required.

4.Milk products: Similar to milk, yoghurt, sour cream and cheese are also best left out of the freezer. The water content will expand and spoil them, leaving behind unhealthy and non-tasty yoghurt or cheese.

5.Fried Foods: Be it French fries or mozzarella sticks, leaving them in the freezer can leave them soft and doughy. These are best left out of the freezer in order to retain their crunchy crispiness.

6.Water-rich fruits and vegetables: While the fridge helps in keeping the vegetables and fruits fresh, the freezer does not. With water-rich food substances especially cucumber, lettuce and water melon, the water inside can form ice crystals. When removed from the freezer, during thawing, the water oozes out leaving a non-appealing pile of the fruit/vegetable.

7.Re-using food items: Be it fruits or vegetables or meat, once thawed to normal temperature, it is best to avoid putting them back in the freezer. Once thawed, they draw a lot more bacteria and germs and are more harmful than the frozen foods. Remove only what is essential for use, thaw it and leave the rest to remain in the freezer.

8.Green Salads: Frozen green salads like spinach and lettuce can lose their crispiness, becoming limp and soft. To retain their freshness, stash them wrapped in a paper bag in the fridge.

Be careful of what you put in the freezer the next time and enjoy a healthy and hearty meal.

Make your life more fun by these 8 ways !!!

2018-04-14T12:31:00.000+05:30

Is your life dull and boring? Are you unhappy with the way you are leading your everyday life? Laughter is very important for living and is a vital part of healthy living. It helps in relieving tension, reducing stress, making you relax, and increases your happiness.

Follow the below points to make your life more fun :

Connect with an old friend :
- Connecting with a friend from the past is ideal for bringing up topics and memories which are sure to make you laugh.
- Remembering funny incidents, stories, and hilarious moments can make you revisit old days and laugh.
Humor in your everyday life :
- Laughter and fun can be found in all places. You need to find them out.
- There can be a lot of common, ordinary things which are ironically or sarcastically funny. Observe humorous moments from everything around you and share them with your people.
Watch your favourite television shows :
- Watching your favourite comedy shows and programs on the tv will bound to loosen you up.
- Instead of watching deep movies that are thought to provoke, something light and capable of making you laugh is also important.
Spend time with children:
- Kids are uninhabited, simple and happy beings. You will be able to recall your childhood by talking to children. This is a great way to make you laugh.
Have sleepovers:
- Sleepovers may be old fashioned, but they are a source of unadulterated laughter.
- Inviting friends over for movies and makeovers paves the way for unlimited laughter all night long.
Visit amusement parks :
- Amusement parks are a great way of having fun and also realising how you can laugh at simple things.
- Visit amusement parks with your friends or family and have a great time laughing.
Listen to funny songs from your childhood :
- Listening to your favourite funny songs from childhood is a nice way for you to loosen up.
- It will remind you of your memories with that song, which is bound to make you recapitulate and laugh.
Play in bouncy houses :
- You should hop in bouncy houses that are meant for children.
- You can come across these at birthday parties, community events, and play centres. Jumping and laughing are sure to give you a good time.

You should also try to make the people around you laugh. Hearing the laughter of others will surely make you laugh as well as it is very much contagious. Tell ridiculous jokes and rhymes to make your friends and close ones burst out in laughter, which will be a matter to laugh about for you as well.

Ultimately laughter and joy resides within us. It is some stimulation outside that makes us laugh, but the joy is within and we need to put efforts to explore it and bring it out. So always look out for how can you make your life more vibrant and fun. The source to happiness is always within.

known facts to most of us unknown !!!

2018-04-13T12:59:00.001+05:30

10 MOST INTERESTING UNKNOWN FACTS YOU SHOULD

KNOW:

1. Hot water will turn into ice faster than cold water.

2.The Mona Lisa has no eyebrows.

3.The sentence, “The quick brown fox jumps over the lazy dog” uses every letter in the English language (A-Z).

4.The strongest muscle in the body is the tongue.

5.Ant's take rest for around 8 Minutes in 12 hour period.

6.“I Am” is the shortest complete sentence in the English language.

7.Coca-Cola was originally green in its early days.

8.The most common name in the world is Mohammed.

9.When the moon is directly overhead, you will weigh slightly less.

10.Camels have three eyelids to protect themselves from the blowing desert sand.

Beautiful Quote for your wife !!!

2018-04-13T12:19:00.001+05:30

How Important is magnesium to your body ?

2018-04-13T12:13:00.004+05:30

We all know about magnesium as a mineral, but what most individuals do not know is the fact that it is a very important mineral for our bodily health. Magnesium is involved with more or less 300 complex metabolic processes in our body, thus earning the title of ‘master mineral’.

Find below the reasons how magnesium is important to you :

It is responsible for transportation of calcium across cell membranes. As such, it helps calcium get into the bone matter. Like we all know, magnesium is anti-inflammatory. It helps in waiving conditions mentioned below:

1.Arthritis

2.Alzheimer’s disease

3.High blood pressure

4.Respiratory issue

5.Diabetes

So magnesium deficiency can definitely cause numerous problems in the human body. This element works in our body at a cellular level. It is important to have a check up done with the doctor to ensure the magnesium level, however, a simple a blood test cannot determine the presence or absence of it .

Here are a few signs that might suggest that an individual is suffering from magnesium deficiency.

A lot of calcium deficiency which means brittle bones
Very poor heart health
A lot of unnecessary weakness
Very frequent muscle cramps at unusual situations
Tremors, nausea and unnecessary anxiety
High blood pressure and type 2 diabetes
Difficulty in swallowing the food
Poor memory
Lots and lots of useless confusion

Although individuals with magnesium deficiency suffer from these symptoms, it is not necessary that any individual suffering from such symptoms might have magnesium deficiency. So, the only way to improve magnesium amount in the body is by changing your diet and including magnesium rich foods or my supplementing your food with magnesium-based food products.

Magnesium overdose is close to impossible and so many would not check their magnesium intake. However, consuming too much of anything can never be a good idea. Excessive magnesium intake might end up causing the following issues:

Irregular heartbeats in individuals
Slow breathing
Diarrhoea

This excess amount of magnesium in the body might be due to the fact that not all supplements can be easily absorbed by the body. So it is a better idea to eat inexpensive food to keep the magnesium levels at par with the bodily requirements.

Here is a list of items that can relieve the deficiency symptoms of low magnesium.

Seeds of pumpkin
Seeds of sun flower
Soya bean
Black beans
Sesame seeds
Almond
Spinach and many more

Acidity Home Remedies

2018-04-07T15:31:00.001+05:30

Acidity is an ailment that troubles most people regardless of the absence of any other medical condition. It causes discomfort in the chest region along with heart burn and indigestion. If you are distressed with acidity, you may consider undergoing Ayurvedic treatment which would help in alleviating the problem to a great extent.

1. Tulsi leaves:
• Tulsi leaves help in stimulating the stomach for production of more mucus and are also rich in anti-ulcer properties which cause a significant reduction in the effects of gastric acid.
• It is recommended to chew 5 to 6 clean Tulsi leaves when you have acidity to soothe the stomach.

2. Bananas:
• The potassium content in ripe bananas helps in eliminating sudden bouts of acidity.
• Bananas also aid in relieving constipation problems and cause healthy bowel movement.

3. Cumin seeds:
• Cumin seeds which are commonly used in cooking dishes have anti-inflammatory properties that aid in soothing the digestive tract.
• These stimulate saliva production, boost metabolism and relieve the problem of bloating along with other discomforts caused by gastric troubles.
• You may chew a few cumin seeds when troubled with acidity or boil them in water and drink the solution.

4. Cold milk:
• The richness of calcium in milk aids in reducing acid problems and absorbing the acid which has already been produced.
• It helps in providing instant relief from the burning sensation owing to its coldness.
• But it is important to drink it plain without any additives like sugar.

5. Cloves:
• Cloves are known for their calmative properties which help to improve the process of peristalsis by which food moves down the stomach.
• When you put a clove in your mouth, just bite it once to help in releasing the extracts which would reach your digestive tract and immediately lower down the acid reflux.

6. Ginger:
• If you do not find raw ginger to be very pungent, you can keep a candied ginger slice in your mouth for instant relief from acidity.
• If you feel that you wouldn’t be able to chew raw ginger, you can boil it in water and drink it after it cools down.
• Ginger can be also eaten with a small piece of jaggery to help the juice reach the stomach and alleviate the acidity.

7. Mint leaves:
• Commonly referred to as ‘pudina’, mint leaves are known for lowering the acid content and improve digestion.
• If you feel that an acid attack is imminent, you can chop down a few mint leaves and boil it in water and drink the solution for eliminating bloating problems.

These few Ayurvedic remedies can help in soothing acidity along with its other symptoms.

Is it safe to Drink water before Brushing your Teeth ?

2018-04-06T10:53:00.002+05:30

Water effectively constitutes 70-75% of human bodies and keeps us protected from many harmful things. But many people have a frequent question: is it alright to drink water before you brush your teeth? Will it harm your body? Let us discuss the same in this article.

Many people believe that they should not drink water before brushing their teeth because of the bacterias present in saliva after you wake up. But this is a myth and it does not have any scientific logic. When you drink water after waking up before brushing, your saliva goes with the water down into the stomach which results in the killing of the bacteria due to the high acid content inside it. Therefore there is absolutely no harm if you drink water before brushing teeth.

If you are familiar with Japanese culture then you must know that the Japanese drink two glasses of water every morning immediately after they wake up. Drinking water immediately after you wake up without brushing your teeth does not harm you in any way. Doctors always recommend drinking two full glass or at least one, on an empty stomach. There are several benefits your body receives when you consume water every morning after you wake up.

Drinking water every morning has its own long list of benefits. Let us have a look at them-

1.Boosts your immunity- Drinking water every morning strengthens your immunity system. Helps you to fight diseases and germs much better.

2.Clears the bowels- After your drink water in the morning, you will get an urge of flushing out your bowels. This way the bowels remain clear and you do not face any constipation issues.

3.Speeds up metabolism- Your metabolism gets boosted when you drink water resulting in faster digestion and metabolic rate. It also keeps you hydrated through the day.

4.Prevents headaches and migraines- effectively and it also helps in preventing colon infection because your bowels get cleared easily.

5.Helps in weight loss- Drinking water every morning helps you to lose weight by a significant margin due to the fact it occupies the stomach killing the desire to eat much in the morning.

6.Beneficial for skin- Increase in the freshness of your skin complexion which water delivers if you drink it every day in the morning. It flushes out the toxins and dead cells which helps in increase of new and fresh body cells.

Thus as you can see the long list of benefits you will receive if you drink water every day after you wake up.

Get Your Pan Card Online...!!Apply Now

2018-04-04T10:51:00.001+05:30

A Permanent Account Number or PAN card is an important document in India. You’ll need it to file income tax returns, to make payments above Rs. 50,000, and even to open a bank account. A PAN card is a valid proof of identity in India and it can be issued to citizens of India (including minors), non-resident Indians (NRIs), and even foreign citizens. The procedure for application varies for these categories of people but if you are an Indian citizen and wondering how you can apply for PAN card online, we will give an answer in this guide.

These steps are for individuals only, and not for other categories under which a PAN card can be issued, such as an association of persons, body of individuals, company, trust, limited liability partnership, firm, government, Hindu undivided family, artificial juridical person, or local authority.

Documents required to apply for a PAN card online

Indian citizens need three types of documents to apply for a PAN card. These are an identity proof, an age proof, and a proof of date of birth.

Identity proof documents (one of):
- Elector's photo identity card
- Ration card having photograph of the applicant
- Passport
- Driving licence
- Arm's license
- Aadhaar card issued by the Unique Identification Authority of India
- Photo identity card issued by the Central Government or State Government or a Public Sector Undertaking
- Pensioner Card having photograph of the applicant
- Central Government Health Scheme Card or Ex-servicemen Contributory Heath Scheme photo card
- Certificate of identity in original signed by a Member of Parliament or Member of Legislative Assembly or Municipal Councillor or a Gazetted Officer, as the case may be
- Bank certificate in original on letter head from the branch (along with name and stamp of the issuing officer) containing duly attested photograph and bank account number of the applicant
Age proof document (one of)
- copy of the following documents of not more than three months old
  - electricity bill
  - landline telephone or broadband connection bill
  - water bill
  - consumer gas connection card or book or piped gas bill
- bank account statement
- depository account statement
- credit card statement
- copy of post office pass book having address of the applicant
- passport
- passport of the spouse
- voter ID card
- latest property tax assessment order
- driving licence
- domicile certificate issued by the Government
- Aadhaar card issued by the UIDAI
- allotment letter of accommodation issued by the Central Government or State Government of not more than three years old
- property registration document
- certificate of address signed by a Member of Parliament or Member of Legislative Assembly or Municipal Councillor or a Gazetted Officer
- employer’s certificate in original
Proof of date of birth (one of):
- birth certificate issued by the Municipal Authority or any office authorised to issue Birth and Death Certificate by the Registrar of Birth and Deaths or the Indian Consulate as defined in clause (d) of sub section (1) of section 2 of the Citizenship Act, 1955 (57 of 1955)
- pension payment order
- marriage certificate issued by Registrar of Marriages
- matriculation certificate
- passport
- driving licence
- domicile certificate issued by the Government
- affidavit sworn before a magistrate stating the date of birth

If you are looking to get a PAN card for any category other than individual, the full list of valid documents for a PAN card is on the Income tax department’s website.

How much does it cost to apply for a PAN card online

For Indian citizens, applying for a new PAN card costs Rs. 116 (plus online payment charges or around Rs. 5). The fee is Rs. 1,020 for foreign citizens (with around Rs. 5 as online payment charges).

How to apply for PAN Card online

Follow these steps to apply for a PAN card online in India:

You can apply for a PAN card online either via NSDL or UTITSL websites. Both have been authorised to issue PAN cards in India. For this tutorial, we will show you how to apply for a PAN card via the NSDL website.
On the page linked in the previous step, you will see a form titled Online PAN application. Under Application Type select New PAN - Indian Citizen (Form 49A). If you’re a foreign national, select New PAN - Foreign Citizen (Form 49AA).
Select the category of PAN card you need. For most people, this will be Individual.
Now fill in your personal details such as name, date of birth, mobile number, etc., enter the captcha code and click Submit.
Now you have three choices — authenticate via Aadhaar to avoid sending any documents, scan documents and upload them via e-sign, or to physically submit documents.
We chose to authenticate via Aadhaar as all it needs is an OTP and payment. If you don’t want that option, the steps for the other two are similar except the part where you have to send documents.
Enter all details such as Aadhaar number (optional) as requested on screen, and click Next.
This step requires you to fill in your name, date of birth, address, etc. Do that, and click Next.
Now you will hit the banana skin that’s the AO code (Assessing Officer code). This looks complicated but is actually quite simple. Just select one of the four choices at the top — Indian Citizens, NRI and Foreign Citizens, Defence Employees, or Government Category.
Then under Choose AO Code, select your state and area of residence. Wait for a few seconds and you will see a full list of AO codes in the box below. Carefully scroll and look for the category that applies best to you. There are different categories for companies, non-salaried people, government servants, private sector employees, etc. If you don’t know which category you fall under, contact a chartered accountant to find out. Click on the correct AO code and it’ll be auto-filled in the form above. Click Next.
Select the documents you have submitted as proof of age and residence from the drop-down menu, fill in required details, and then click Submit.

Now you will be redirected to the payment page and you can choose one of many common online payment methods. The fee for PAN card applications for Indian citizens is Rs. 115.90 inclusive of all taxes. A small fee is added to this as online payment charges so the total works out to around Rs. 120.

Once you have paid, you will be asked to authenticate via Aadhaar OTP, or submit documents via e-sign, or to physically send the documents to NSDL. You will also receive an email acknowledgement from NSDL about your application and your PAN card will be couriered to you once the application has been processed. Keep the acknowledgement number handy, we recommend that you either save it somewhere safe or print it.

Why Surya Namaskar Is Considered Best For Your Health?

2018-04-03T11:11:00.000+05:30

Surya Namaskar literally translates to 'bowing to the sun'. It is a combination of 12 yoga asanas, where the body, mind, and soul are brought into complete synchrony. Surya Namaskar is performed in sets, depending on each person's endurance. Scientifically too, there are multiple benefits from Surya Namaskar. Read on to know the most prominent ones.

Stretching and flexibility: The 12 asanas which are a part of the Surya Namaskar ensure that every part of the body is stretched. The flexibility that comes with it is an experience that is to be loved. Surya Namaskar is extremely beneficial for the bones, joints, and ligaments of the entire body and spine.
Improves internal organ functioning: The various stretching improves blood flow to the organs and improves their functioning. The result is a better functioning digestive system and kidneys, which help in better absorption of nutrients from food and thorough elimination of metabolic wastes. Detox happens naturally, with the release of trapped gasses and improved enzyme secretion.
Weight loss: One of the best-proven ways to lose weight is to do the 12 asanas regularly on a daily basis. It is a perfect workout involving the complete body and is great for losing weight around the belly. It also is proven to improve the thyroid gland functioning, which plays a significant role in metabolism and leads to weight gain.
Bone health: Traditionally, it is done during the early morning hours, during sunrise, which ensures the body gets the required amount of vitamin D. This is essential for good bone health.
Stress buster: Stress release happens in multiple ways. Deep focused breathing is one of them. During the asanas, control over breathing is very essential and so stress control is ensured. Various muscles and bones get tense with stress, and thorough stretching helps relieve the stress buildup. The mind is also calmed during the workout, and so stress relief is further enhanced.
A cure for insomnia: People who are not able to sleep should do Surya Namaskar on a regular basis and ensure sound sleep regularly. Both stress relief and the perfect workout ensures good sleep is guaranteed.
Helpful in menstrual cycles: Women who have cramps during their menstrual cycles have shown very good improvement with the inclusion of this exercise. It also is shown to benefit people with irregular menstruationvia the improved circulation. Pregnant women, regularly doing Surya Namaskar (under the guidance of an expert), are more likely to have a normal delivery.
Glowing Skin: With the release of toxins and stress, a glowing skin is but natural.

కొలెస్ట్రాల్ గురించి మీకు తెలియని 10 ఆశ్చర్యకరమైన నిజాలు

2018-04-02T11:27:00.002+05:30

మీరు కొలెస్ట్రాల్ గురించి ఆలోచించినప్పుడు మీ మనస్సుకి మెదిలే మొట్టమొదటి విషయం ఏమిటి? మీరు కొవ్వును కలిగి ఉన్న ఆహారపదార్ధాల గురించి ఆలోచిస్తున్నారా? మీ శరీర కణాలన్నింటిలో కొలెస్ట్రాల్ అనేది ఒక మైనములా ఉండే పదార్ధం. ఈ కొలెస్ట్రాల్ అనేది 2 రకాలు - 1) చెడు-కొలెస్ట్రాల్ 2) మంచి-కొలెస్ట్రాల్. ఈ ఆర్టికల్ ద్వారా, మీరు కొలెస్ట్రాల గూర్చి వాస్తవాలను తెలుసుకోని ఆశ్చర్యపోతారు. చెడు కొలెస్ట్రాల్ (LDL) గుండెజబ్బులను, ఇతర గుండెసమస్యల ప్రమాదాన్ని రెట్టింపు చేస్తుంది. మంచి కొలెస్ట్రాల్ (HDL) అనేది ఒక 'ఆరోగ్యకరమైన' కొలెస్ట్రాల్, ఇది ధమనులు & కాలేయాల నుంచి చెడు కొలెస్ట్రాల్ను తొలగించి, మానవ శరీరంలో చెడు కొలెస్ట్రాల్ స్థాయిలను తగ్గిస్తుంది
ఇండియన్ హార్ట్ అసోసియేషన్ ప్రకారం, మంచి & చెడు కొలెస్ట్రాల్ల మధ్య ఏర్పడిన సమతుల్యత కారణంగా కార్డియోవాస్కులర్ (గుండె సంబంధిత జబ్బులు)కు, స్ట్రోక్ వంటి ప్రమాదాల ఏర్పడతాయి. భారతీయులకు, HDL కొలెస్ట్రాల్ 50-60 మధ్యన ఉండాలి. మీరు అనుకోవచ్చు, మీకు కొలెస్ట్రాల్ గురించి ప్రతిదీ తెలుసని. కానీ, ఈ వ్యాసమును చదివిన తర్వాత మీ ఆలోచనలన్నీ ఒక చిన్న బుడగ మాదిరిగా విచ్ఛిన్నం అయిపోతుంది.

1. కొలెస్ట్రాల్ తక్కువగా ఉండటం శరీరానికి మంచిది కాదు :
కొలెస్ట్రాల్ ను అధికంగా కలిగి ఉండటం ఏమాత్రం మంచిది కాదని అందరికీ తెలుసు, కానీ చాలా తక్కువ కొలెస్ట్రాల్ను కలిగి ఉండటం కూడా అనారోగ్యకరమైనది కావచ్చు. నిపుణుల సూచనల ప్రకారం, మీ శరీర మొత్తంలో కొలెస్ట్రాల్ 200 mg / dL కంటే తక్కువగా ఉండాలని సూచించారు, ఇది పెద్దలకు ఉండాల్సిన సగటు అని, 160 mg / dL కంటే తక్కువ కొలెస్ట్రాల్ను కలిగి ఉండటం అనేది క్యాన్సర్తో సహా ఇతర ఆరోగ్య ప్రమాదాల ముప్పును పెంచుతుంది.
2. వ్యాయామం, మంచి కొలెస్ట్రాల్ను పెంచుతుంది :

మీ జీవనశైలిలో మంచి మార్పు కోసం వ్యాయామం తప్పక చేయాలని డాక్టర్ల చేత సిఫార్సు చెయ్యబడింది. శారీరక శ్రమ మీ శరీరంలో మంచి కొలెస్ట్రాల్ (HDL) ను పెంచుతుంది. ఒక తేలికపాటి వ్యాయామమును (లేదా) వారానికి సగటున ఒక అరగంట వ్యాయామము చెయ్యడం వల్ల హై డెన్సిటీ లిపోప్రొటీన్ (HDL) కొలెస్ట్రాల్ను పెంచుతుంది.
3. కొలెస్ట్రాల్ రహిత ఆహారము, కొలెస్ట్రాల్ను పెంచుతుంది :

కొలెస్ట్రాల్ అనేది జంతువు కాలేయం చేత తయారు చేయబడుతుంది. మాంసము, గుడ్లు, పాల వంటి రూపాలలో ఆహారంగా లభించే జంతువులలో మాత్రమే కొలెస్ట్రాల్ను కలిగి ఉంటాయి. బాగా వేయించిన ఆహారాలలో కొలెస్ట్రాల్-పెంచే "ట్రాన్స్ ఫ్యాట్స్"ను కలిగి ఉంటాయి. ట్రాన్స్ ఫ్యాట్స్, శాచ్యురేటెడ్ ఫ్యాట్స్ వల్ల మీ శరీరంలో చెడు కొలెస్ట్రాల్ పెరుగుతాయి.
4. కొలెస్ట్రాల్ను అందించే గుడ్లను తినండి :
అమెరికన్ హార్ట్ అసోసియేషన్ ప్రకారం, మీ రోజువారీ కొలెస్ట్రాల్ను 300 మిల్లీగ్రాముల కంటే తక్కువగా తీసుకోవడం మంచిదని సిఫార్సు చెయ్యబడింది. అందువల్ల మీరు సుమారుగా 213 మిల్లీగ్రాముల కొలెస్ట్రాల్ను కలిగి ఉండేందుకు, ప్రతిరోజూ ఒక పెద్ద గుడ్డును తినండి.

5. జన్యువుల రీత్యా మీరు అధిక కొలెస్ట్రాల్ను కలిగి ఉండవచ్చు :
మనము కలిగి ఉండే కొలెస్ట్రాలలో 75% జన్యువుల రీత్యానూ - 25% ఆహార రీత్యాగా ఉంటుందని ఒక అంచనా. చేపలు, మాంసం, పాల ఉత్పత్తుల వంటి ఆహార పదార్ధాలలో కలిగి ఉండే మంచి కొలెస్ట్రాల్లు మన శరీరంలో అదనంగా ఉన్న కొలెస్ట్రాల్ను తగ్గించి, శరీర వ్యవస్థ సరిగా పనిచేసేలా చేస్తుంది.

6. చెమట - మంచి కొలెస్ట్రాల్ను పెంచుతుంది :

మీరు మంచి కొలెస్ట్రాల్ స్థాయిలను వ్యాయామం ద్వారా పెంచుకోవచ్చని, మీకు తెలుసా? జాగింగ్, రన్నింగ్ వంటి మధ్యస్థ వ్యాయామ పద్ధతులను పాటిస్తే మీ శరీరంలో మంచి కొలెస్ట్రాల్ స్థాయిని పెంచుతుంది. మరింత ఎక్కువగా మీరు చెమటను చిందించడం వల్ల, మీరు మరింత చెడ్డ కొలెస్ట్రాల్ను తగ్గించుకోగలరు.
7. కొలెస్ట్రాల్ స్థాయిలలో అసమానతలు :

పురుషుల కంటే మహిళలు తక్కువ కొలెస్ట్రాల్ స్థాయిని కలిగి ఉంటారు. కానీ, గర్భధారణ సమయంలో, మహిళలలో కూడా కొలెస్ట్రాల్ స్థాయి పెరుగుతుంది. ఇది పిల్లల మెదడు అభివృద్ధికి బాగా సహాయపడుతుంది. రుతువిరతి తరువాత, ఒక మహిళలో చెడ్డ కొలెస్ట్రాల్ స్థాయి పెరిగి, మంచి కొలెస్ట్రాల్ స్థాయి తగ్గుతుంది.

8. కొలెస్ట్రాల్ లేకుండా మనము జీవించలేము :

మీ శరీరంలో ఉండే హార్మోన్లు, కణాలు సరిగా పనిచేసేలా చేయడానికి కొలెస్ట్రాల్ అనేది చాలా అవసరం. ఇది శరీరంలో ఉన్న అన్ని కణాలను నిర్మించబడే బ్లాక్గా కూడా పిలువబడుతుంది. కొవ్వును తయారుచేయడానికి కాలేయానికి అవసరమైన ఆమ్లాలలో అందించడంలో ఈ కొలెస్ట్రాల్ బాగా సహాయపడుతుంది.

రంగస్థలం సినిమా రేటింగ్ మరియు సమీక్ష

2018-03-30T15:19:00.000+05:30

విడుదల తేదీ : మార్చి 30, 2018

ముఖ్యమైన నటీనటులు : రామ్ చరణ్, సమంత, జగపతిబాబు, ఆది పినిశెట్టి మరియు ప్రకాష్ రాజ్
దర్శకత్వం : సుకుమార్
నిర్మాత : నవీన్ ఎర్నేని, వై.రవి శంకర్, మోహన్ చెరుకూరి
సంగీతం : దేవి శ్రీ ప్రసాద్
సినిమాటోగ్రఫర్ : ఆర్. రత్నవేలు
ఎడిటర్ : నవీన్ నూలి

కథ :రంగస్థలం అనే ఊళ్ళో ఉండే సాధారణ కుర్రాడు చిట్టిబాబు (రామ్ చరణ్) అదే ఊళ్ళో ఉండే రామలక్ష్మి (సమంత)ని ప్రేమిస్తాడు. ఆమె కూడ అతన్ని ప్రేమిస్తుంది. అదే సమయంలో ఊళ్ళో గత ముప్పై ఏళ్లుగా అధికారంలో ఉంటూ జనాల్ని దోచుకుతినే ప్రెసిండెంట్ ఫణీంధ్ర భూపతి (జగపతిబాబు) అక్రమాల్ని తట్టుకోలేక, ఊరి బాగు కోసం చిట్టి బాబు అన్న కుమార్ బాబు (ఆది పినిశెట్టి) అతనికి పోటీగా ప్రెసిండెంట్ ఎన్నికల్లో నిలబడతాడు.అన్నయ్యను గెలిపించడానికి చిట్టిబాబు కూడ కష్టపడుతుంటాడు. కానీ ఆ నామినేషన్ తో చిట్టిబాబు, కుమార్ బాబులకు తీవ్రమైన ఆపదలు తెలెత్తుతాయి. ఆ ఆపదలేంటి, అవి ఎందుకు, ఎవరి వలన ఏర్పడతాయి, వాటి మూలంగా చిట్టిబాబు ఏం కోల్పోతాడు, చివరికి ఆపాదకు కారణమైన వారిపై అతను ఎలా పగ తీర్చుకుంటాడు అనేదే మిగతా కథ.

ప్లస్ పాయింట్స్ :

సినిమాకి ప్రధాన ప్లస్ పాయింట్ దర్శకుడు సుకుమార్ రాసుకున్న కథాంశం, అందులోని పాత్రలు. వాస్తవికతకు చాలా దగ్గరగా ఉండే ఈ కథ, పాత్రలు సినిమాతో ప్రేక్షకుడు మమేకమయ్యేలా చేశాయి. గ్రామీణ నైపథ్యంతో తీర్చిదిద్దబడిన ప్రతి పాత్ర ఆసక్తికరంగా సాగుతూ అలరించింది. ముఖ్యంగా సెకండాఫ్లోని ఎమోషనల్ సీన్స్, ప్రీ క్లైమాక్స్, క్లైమాక్స్ ఎపిసోడ్స్ బాగా ఆకట్టుకున్నాయి.

అమాయకత్వం, ధైర్యం, ప్రేమ, పగ కలగలిసిన కథానాయకుడు చిట్టిబాబు పాత్రలో రామ్ చరణ్ అట్టే ఇమిడిపోయారు. ఈసారి ఆయన నటన చాలా సహజంగా, మెచ్చుకోదగిన విధంగా ఉంది. ఎక్కడా తడబడకుండా వినికిడి లోపం ఉన్నవాళ్లు ఎలాగైతే స్పందిస్తుంటారో అలానే స్పందిస్తూ, గోదావరి యాసలో మాట్లాడుతూ తెరపై తనలోని నటుడ్ని పూర్తిస్థాయిలో ఆవిష్కరించాడు. కీలక సన్నివేశాల్లో ఎమోషనల్ పెర్ఫార్మెన్స్ తో పాటు కొన్ని పాటల్లో ఆయన వేసిన మాస్ స్టెప్స్ కూడ అలరించాయి.

ఇక పల్లెటూరి యువతి రామలక్ష్మిగా సమంత పెర్ఫార్మెన్స్ ముచ్చట గొలిపింది. ఆమెకు, చరణ్ కు మధ్యన నడిచే ప్రతి సన్నివేశం అందంగా, ఎంజాయ్ చేసే విధంగా ఉంది. చరణ్ అన్నయ్య కుమార్ బాబు పాత్రలో ఆది పినిశెట్టి నటన కథలో లోతును పెంచగా, రంగమ్మత్తగా అనసూయ, ప్రతినాయకుడు ప్రెసిడెంట్ పాత్రలో జగపతిబాబులు కథను రక్తి కట్టించే నటన కనబర్చారు. దేవి శ్రీ ప్రసాద్ తన సంగీతంతో, బ్యాక్ గ్రౌండ్ స్కోర్ తో అలరించగా రత్నవేలు కెమెరా మ్యాజిక్, రామకృష్ణ, మౌనికల ప్రొడక్షన్ డిజైన్ ప్రేక్షకుడ్ని కొత్త అనుభూతికి గురయ్యేలా చేశాయి.

మైనస్ పాయింట్స్ :

సినిమా ప్రథమార్థం ఆరంభం బాగానే ఉన్నా లెంగ్త్ కొద్దిగా ఎక్కువైనట్టు అనిపిస్తుంది. అసలు కథంతా సెకండాఫ్లోనే ఉండటంతో ఫస్టాఫ్ నుండి ఫన్, చరణ్ పెర్ఫార్మెన్స్, సెట్ వర్క్, పాత్రలు, పాటలు మినహా కథ పరంగా పెద్దగా ఎంజాయ్ చేయడానికి కంటెంట్ దొరకదు. అందులో చరణ్ పెర్ఫార్మెన్స్ బాగున్నా సెకండాఫ్ అయినంత ఎమోషనల్ గా ఫస్టాఫ్ కనెక్ట్ కాలేకపోయింది.

ఇక సెకండాఫ్ ఆరంభం కూడ కొంత సాగదీసిన ఫీలింగ్ కలిగింది. రన్ టైంను కొద్దిగా కుదించి ఉంటే బాగుండేది. ‘జిగేలు రాణి’ ఐటమ్ సాంగ్ కూడ ఏమంత గొప్పగా లేదు. చరణ్ వేసిన స్టెప్పులు మినహా అందులో ఉత్సాహం తెప్పించే వేరే అంశాలేవీ దొరకవు. హీరో రామ్ చరణ్ యొక్క భావోద్వేగపూరితమైన నటన బాగున్నా హీరోయిజం పరంగా స్వేచ్ఛగా ఎలివేట్ అవ్వాల్సిన చోట అవసరంలేకున్నా ఆయన పాత్రను కొంత నియంత్రించినట్టు తోస్తుంది.

దర్శకుడు సుకుమార్ ప్రేక్షకులకు ఎలాంటి క్లిష్టమైన పజిల్స్ లేకుండా నేరుగా, సహజంగా ఉండేలా కథను రాసుకుని, అందులో వాస్తవికతకు దగ్గరగా ఉండే పాత్రల్ని ప్రవేశపెట్టి, ఎంతో అందంగా, హుందాగా సున్నితమైన సినిమాను తీసి ఒక దర్శకుడిగా, కథకుడిగా తన వంతు భాద్యతను పరిపూర్ణంగా నెరవేర్చి సినిమా విజయంలో కీలక పాత్ర పోషించి ప్రేక్షకులకి ఒక మంచి సినిమాను చూసే అవకాశం కల్పించారు.

దేవి శ్రీ ప్రసాద్ తన సంగీతంతో అలరించగా సినిమాటోగ్రఫర్ రత్నవేలు తన కెమెరా పనితనంతో గోదావరి అందాలను, పాత కాలపు గ్రామీణ వాతావరణాన్ని కళ్ళ ముందు ఆవిష్కరించి ఆకట్టుకున్నాడు. ఎడిటింగ్ బాగానే ఉంది. డైలాగ్స్, పాటల్లో చంద్రబోస్ అందించిన సాహిత్యం మెప్పించాయి. ప్రొడక్షన్ డిజైనర్స్ రామకృష్ణ, మౌనికల పనితనం గురించి ప్రత్యేకంగా చెప్పుకోవాలి. వాళ్ళు రూపొందించిన రంగస్థలం విలేజ్ సెట్ వర్క్ రెండున్నర గంటలపాటు ప్రేక్షకుల్ని నిజంగా ‘రంగస్థలం’ అనే గ్రామ వాతావరణంలోకి తీసుకెళ్లింది. నిర్మాణ సంస్థ మైత్రి మూవీ మేకర్స్ ఎక్కడా వెనుకాడకుండా పెట్టిన ఖర్చు క్వాలిటీ పరంగా సినిమాను ఉన్నత స్థాయిలో నిలబెట్టింది.

చివరగా నా అభిప్రాయం :

రామ్ చరణ్ ఎంతో ఇష్టపడి చేసిన ఈ ‘రంగస్థలం’ ఆయనకు ఆశించిన విజయాన్ని అందించడమే కాకుండా ఒక నటుడిగా ఆయన స్థాయిని కూడ రెట్టింపు చేసింది. చేసే ప్రతి సినిమాలో ఎంతో కొంత కొత్తదనం ఉండాలని తపించే సుకుమార్ ఈ సినిమాను చాలా భిన్నంగా రూపొందించారు. కానీ ఈ సినిమాలో మాత్రం చాలా అంశాలు, పాత్రలు కొత్తగా ఉండి ఆకట్టుకున్నాయి. మంచి కథ కథనాలు, ఎమోషనల్ గా కనెక్ట్ అయ్యే చిట్టిబాబు, రంగమ్మత్త, కుమార్ బాబుల పాత్రలు, రఫ్ఫాడించేలా ఉన్న రామ్ చరణ్ నటన ఈ సినిమాలో ఆకట్టుకునే అంశాలు కాగా కొద్దిగా ఎక్కువైన రన్ టైమ్, సెకండాఫ్ ఆరంభం కొద్దిగా సాగదీసినట్టు ఉండటం కొంత ఇబ్బందిగా అనిపిస్తాయి. మొత్తం మీద ఈ వేసవిలో అటు మాస్ ప్రేక్షకుల్ని, కుటుంబ ప్రేక్షకుల్ని ఈ చిత్రం తప్పకుండ అలరిస్తుంది.

మూవీ రేటింగ్ : 3.5/5

ధన్యవాదాలు మరియు మళ్ళీ  సందర్శించండి

Cancer – Facts, Types, Symptoms & Signs – You Must Know

2018-03-29T11:00:00.000+05:30

Cancer facts :

Cancer is the uncontrolled growth of abnormal cells anywhere in a body.
There are over 200 types of cancer.
Anything that may cause a normal body cell to develop abnormally potentially can cause cancer; general categories of cancer-related or causative agents are as follows: chemical or toxic compound exposures, ionizing radiation, some pathogens, and human genetics.
Cancer symptoms and signs depend on the specific type and grade of cancer; although general signs and symptoms are not very specific the following can be found in patients with different cancers: fatigue, weight loss, pain, skin changes, change in bowel or bladder function, unusual bleeding, persistent cough or voice change, fever, lumps, or tissue masses.
Although there are many tests to screen and presumptively diagnose cancer, the definite diagnosis is made by examination of a biopsy sample of suspected cancer tissue.
Cancer staging is often determined by biopsy results and helps determine the cancer type and the extent of cancer spread; staging also helps caregivers determine treatment protocols. In general, in most staging methods, the higher the number assigned (usually between 0 to 4), the more aggressive the cancer type or more widespread is the cancer in the body. Staging methods differ from cancer to cancer and need to be individually discussed with your health care provider.
Treatment protocols vary according to the type and stage of the cancer. Most treatment protocols are designed to fit the individual patient’s disease. However, most treatments include at least one of the following and may include all: surgery, chemotherapy, and radiation therapy.
There are many listed home remedies and alternative treatments for cancers but patients are strongly recommended to discuss these before use with their cancer doctors.
The prognosis of cancer can range from excellent to poor. The prognosis depends on the cancer type and its staging with those cancers known to be aggressive and those staged with higher numbers (3 to 4) often have a prognosis that ranges more toward poor.

The following table (National Cancer Institute 2016) gives the estimated numbers of new cases and deaths for each common cancer type:

Cancer Type	Estimated New Cases	Estimated Deaths
Bladder	76,960	16,390
Breast (Female — Male)	246,660 — 2,600	40,450 — 440
Colon and Rectal (Combined)	134,490	49,190
Endometrial	60,050	10,470
Kidney (Renal Cell and Renal Pelvis) Cancer	62,700	14,240
Leukemia (All Types)	60,140	24,400
Lung (Including Bronchus)	224,390	158,080
Melanoma	76,380	10,130
Non-Hodgkin Lymphoma	72,580	20,150
Pancreatic	53,070	41,780
Prostate	180,890	26,120
Thyroid	64,300	1,980

What are cancer symptoms and signs?

Indigestion (usually chronic) or difficulty swallowing
Obvious change in the size, color, shape, or thickness of a wart or mole
Nagging cough or hoarseness

Other signs or symptoms may also alert you or your doctor to the possibility of your having some form of cancer. These include the following:

Unexplained loss of weight or loss of appetite
A new type of pain in the bones or other parts of the body that may be steadily worsening, or come and go, but is unlike previous pains one has had before
Persistent fatigue, nausea, or vomiting
Unexplained low-grade fevers with may be either persistent or come and go
Recurring infections which will not clear with usual treatment

Global warming hits harder 18 years later

2018-03-29T10:33:00.001+05:30

Since the last climate deal in 1997, the Earth has grown into a wilder, hotter and waterier place, and climate change is now regarded as a more urgent problem.

The last time that the nations of the world struck a binding agreement to fight global warming was 1997, in Kyoto, Japan. As leaders gather for a conference in Paris to try to do more, it's clear things have changed dramatically over the past 18 years.

Some differences can be measured:degrees on a thermometer, trillions of tons of melting ice, a rise in sea level of a couple of inches. Epic weather disasters, including punishing droughts, killer heat waves and monster storms, have plagued Earth.

As a result, climate change is seen as a more urgent and concrete problem than it was last time.

Global temperatures to rise 4°C by 2100 :

"At the time of Kyoto, if someone talked about climate change, they were talking about something that was abstract in the future," said Marcia McNutt, the former U.S. Geological Survey director who was picked to run the National Academies of Sciences. "Now, we're talking about changing climate, something that's happening now.

Accelerating change

"You can point to event after event that is happening in the here and now that is a direct result of changing climate." Other, nonphysical changes since 1997 make many experts more optimistic than in previous climate negotiations.

For one, improved technology is pointing to the possibility of a world weaned from fossil fuels, which emit heat-trapping gases. Businesses and countries are more serious about doing something, in the face of evidence that some of science's worst-case scenarios are coming to pass.

"I am quite stunned by how much the Earth has changed since 1997," Princeton University's Bill Anderegg said in an email. "In many cases (e.g. Arctic sea ice loss, forest die-off due to drought), the speed of climate change is proceeding even faster than we thought it would two decades ago."

Some of the cold numbers on global warming since 1997:

- The West Antarctic and Greenland ice sheets have lost 5.5 trillion tons of ice, or 5 trillion metric tons, according to Andrew Shepherd at the University of Leeds, who used NASA and European satellite data.

2013 was the fourth hottest year since 1880 :

- The five deadliest heat waves of the past century in Europe in 2003, Russia in 2010, India and Pakistan this year, Western Europe in 2006 and southern Asia in 1998 have come in the past 18 years, according to the International Disaster Database run by the Centre for Research on the Epidemiology of Disaster in Belgium.

- The number of weather and climate disasters worldwide has increased 42 percent, though deaths are down 58 percent. From 1993 to 1997, the world averaged 221 weather disasters that killed 3,248 people a year.

From 2010 to 2014, the yearly average of weather disasters was up to 313, while deaths dropped to 1,364, according to the disaster database.

Eighteen years ago, the discussion was far more about average temperatures, not the freakish extremes. Now, scientists and others realise it is in the more frequent extremes that people are truly experiencing climate change.

Witness the "large downpours, floods, mudslides, the deeper and longer droughts, rising sea levels from the melting ice, forest fires", former Vice President Al Gore, who helped negotiate the 1997 agreement, told The Associated Press. "There's a long list of events that people can see and feel viscerally right now.

"Every night on the television news is like a nature hike through the Book of Revelation."

Studies have shown that man-made climate change contributed in a number of recent weather disasters. Among those that climate scientists highlight as most significant: the 2003 European heat wave that killed 70,000 people in the deadliest such disaster in a century; Hurricane Sandy, worsened by sea level rise, which caused claimed 159 lives; the 2010 Russian heat wave that left more than 55,000 dead; the drought still gripping California; and Typhoon Haiyan, which killed more than 6,000 in the Philippines in 2013.

Health Benefits of coconut Water!

2018-03-27T08:18:00.000+05:30

The goodness of water is known to all. Another fluid to watch out for is the coconut water. Coconut water will leave your mouth open with its amazing health benefits. From kids to pregnant women to elderly people, everyone can drink coconut water (unless asked to avoid on doctor recommendation) any day and any-time. The sweet, nut-like taste of coconut water is indeed very refreshing and soothing, a great respite in the scorching summers.

coconut Water

Positive effects of coconut water on the health :

1.A low-calorie drink: Coconut water is an ideal and healthy substitute for processed fruit juice, aerated drinks and sweetened beverages. Further, being low in sugar and calories, coconut water is an excellent remedy for diabetic patients.

2.Improves Digestion: Coconut water is an excellent source of phosphate, diastase (a group of enzymes that breakdowns starch into maltose), folic acid, and other enzymes that aids in the digestion of food. A person with dehydration (an outcome of dysentery, diarrhea or cholera) can benefit immensely from coconut water. The coconut water works by restoring the lost electrolyte and plasma balance in the body.

3.Keeps skin aging and hair problems at bay: Cytokines and lauric acid are known to have anti-aging properties. They maintain the pH balance of the skin. As expected, coconut water helps in restoring the natural glow of the skin. Coconut water greatly nourishes and protects the skin from rashes and skin infections. Also, having long, healthy, and lustrous hair is no longer a dream, all thanks to the coconut water. It hydrates the scalp, thus providing the necessary nourishment to the hair.

4.Drink coconut water, forget depression forever: Riboflavin, pathogenic acid and thiamine are the triple healing vitamins that help to lower depression and stress in a person. With these important vitamins present, coconut water will lift your mood and spirits effortlessly.

5.Weight management: Being a low-calorie drink, coconut water is a healthy option for people who are on a diet and want to lose few extra kilos.

6.Healthy bones and muscles the natural way: An excellent source of calcium, coconut water will keep your bones strong and healthy. A rich source of potassium implies coconut water helps to lower the instances of muscle cramps.

7.Kidney stones a thing of the past: A natural way to deal with the problem of kidney stones is indeed a great news. Potassium, which is present in abundance in coconut water. Thus, it not only helps in dissolving the kidney stones but also ensures that there is no recurrence of the condition (kidney stones).

8.A healthy blood pressure: Coconut water comes as a much-needed blessing for people with high blood pressure. The minerals (potassium and magnesium) along with vitamin C ensure that the blood pressure is within healthy limits.

9.Can tackle migraine pain: The magnesium present in coconut water comes as a savior for people suffering from migraine pain.Now that you are aware of the benefits of coconut water, you just need to grab one and drink it up.

What Do You Want to Know About Pregnancy?

2018-03-23T12:52:00.001+05:30

Overview :
Pregnancy occurs when a sperm fertilizes an egg after it is released from the ovary during ovulation. The fertilized egg then travels down into the uterus, where implantation occurs. A successful implantation results in pregnancy. On average, a full-term pregnancy lasts 40 weeks. There are many factors that can affect a pregnancy. Women who receive an early diagnosis and prenatal care are more likely to experience a healthy pregnancy and give birth to a healthy baby. Knowing what to expect during the full pregnancy term is also important for monitoring your health and the health of the baby

How Will I Know if I’m Pregnant?

Before you take a pregnancy test, you may notice early symptoms. Some of the most notable signs of early pregnancy include fatigue, nausea (also called “morning sickness”), swollen or tender breasts, and constipation.

Some women may also experience cramps and light bleeding. This light bleeding is called implantation bleeding, and most often occurs within one to two weeks of fertilization. Spotting may follow, but the bleeding is not as heavy as a typical period. In some cases, implantation bleeding is mistaken for menstruation.Symptoms vary between women. Some women may experience different symptoms between pregnancies. For example, you might experience morning sickness in your first pregnancy but not your second. Early pregnancy symptoms should not be your sole source of pregnancy confirmation. The Mayo Clinic points out that many of these signs are also related to other health conditions, including PMS.

How Can I Confirm a Pregnancy?

Pregnancy is diagnosed by measuring human chorionic gonadotropin (hCG) levels in the body. Also referred to as the pregnancy hormone, hCG is produced upon implantation, but it may not be detected until after you miss a period. Levels of the hormone increase rapidly after your missed period.

The hormone hCG is detected through either a urine or blood test. Urine tests may be provided at a doctor’s office, but these are the same as home pregnancy tests. When taking a home pregnancy test, read the instructions carefully. Repeat the test after a few days if you get a negative result and still do not get your period. The biggest advantage to doing this type of test is privacy as well as affordability.

A blood test is another option. The hormone hCG may be measured at a lab through a blood sample. The results are about as accurate as a home pregnancy test. The difference is that hCG is detected through the blood more easily, even in minuscule amounts. A blood test may be ordered as soon as six days after ovulation.

Pregnancy Care Plans :

Home pregnancy tests are very accurate after the first day of your missed period. If you get a positive result on a home pregnancy test, you should schedule an appointment with your doctor right away. An ultrasound will be used to confirm and date a pregnancy. The timing of your first appointment may also depend on your overall health. Doctors may give special evaluation to patients who are considered high-risk. This includes women who are over the age of 35, as well as women with heart disease or diabetes.

The sooner you find out you’re pregnant, the better you can care for your baby’s health. Regular checkups are essential to ensuring your health and to detecting any potential problems with your pregnancy.

In the United States, all health insurance plans are required to offer prenatal care under the Affordable Care Act (ACA). However, the details of these prenatal care provisions differ greatly between healthcare providers. Once you know for sure that you are pregnant, call your insurance provider and get an idea of what is covered under your prenatal care. If you do not have health insurance when you find out you are pregnant, speak to your doctor about steps you can take to get coverage.

Things to Keep in Mind

For the most part, women can go about their lives as they normally would while they are pregnant. However, there are some important things to consider while your baby is growing inside you.

Your doctor will give you tips for healthy eating and regular exercise that will benefit both you and your baby. A prenatal vitamin can help provide the folic acid and other nutrients your baby needs for healthy brain development. While you are pregnant, it’s also critical to avoid any alcohol or tobacco products. Drugs not specifically approved as safe for pregnant women should also be avoided. Certain exercises and foods that are normally safe are not necessarily good for a developing baby.

Research on what creates a healthy pregnancy is ongoing, which is why it’s critical that you find and speak to a medical professional that you trust about lifestyle changes and diet recommendations.

What Are the Risk Factors?

You are most likely to get pregnant if you have sexual intercourse with a male partner without using birth control. It’s important to remember that even having sex once is enough to get pregnant.

Most women in their early 30s or younger have a high chance of a normal pregnancy. According to the National Institutes of Health (NIH), women over the age of 35 are at higher risk for health problems during pregnancy. High-risk pregnancies are monitored more closely to detect potential problems.

Other risks that can affect an otherwise healthy pregnancy include:

giving birth to multiples
high blood pressure (hypertension)
cardiovascular disease
diabetes
cancer
kidney disease
infections

How to shine in a New Job . 10 Points to Remember

2018-03-22T12:09:00.001+05:30

1.Catch the culture

As you enter a new office, try and become an insider as soon as possible. The best way is to get into the company's culture and follow its nuances. Also try to understand the company policies, unwritten rules, etiquette, jargon and ways of handling tricky situations.

2.Take note, literally

When everything around you is new and you are supposed to learn new processes, the best way is to jot down whatever is being told. You are of course full of questions and you must seek the answers and take notes. This is the best way to tackle the information overload. So whenever you are in doubt later, instead of bugging someone, just refer to the diary.

3.Know the geography

You need to know the office essentials as you join in -- like where is coffee; where is the mop if you spill coffee; where do you get printouts; whom to call if your system isn't working and where do the bosses sit. Get the logistics in place.

4.Your views, their views

It's a new place and people will have their own ways of doing things. This means they will also have views very different from yours. Don't be judgmental. Embrace the diversity in views and you will assimilate faster.

5.Follow the boss

Your supervisor is your guide and friend in the initial days of the new office since he/she is the person who probably hired you. So, build that trust. Catch up with him/her every day. Chat, ask for suggestions and keep the boss updated. Soon, you will feel confident to be on your own.

6.It's a new day!

Few see it this way but a new office gives you the chance to start afresh. After you left the old job, you left behind the impression you had among your former colleagues and all the politics you dealt with. There is no baggage now. It's like a new life and you can tread a new path.

7.Honeymoon won't last long

The honeymoon period won't last long. Soon your work will be monitored and you will have to carry out the responsibilities you have been hired for. But aim for more. Find out how the office measures success and who the star employees are. There is no harm in emulating and learning. Chart out a growth path.

8.Know where you have to go

As you learn the tasks and understand the expectations, you should take some time in the first weekend to take stock of where you stand. Set up specific goals for the coming months even if you haven't got a target sheet from your supervisor. Break down the goals into monthly chunks and work backwards to find out where you want to be at the end of the month.

9.Be a trainee

You may have come a senior position, but be a trainee for a while. Talk less and listen more. Observe, listen and absorb. Don't be too spontaneous. Listen to learn faster. Talking too much at this juncture may put off those who can teach you. However, you also should not look like wallpaper. You must speak up and contribute where you can. Silence can be seen as a sign of aloofness.

10.Aim to be popular

The first few weeks in critical in getting to know the people you are working with. So walk around and meet people. Introduce yourself. Socialist. Make new friends. Go beyond your team. Participate in office activities and events.