Childcare and You

Postpartum Foods for New Mothers

noreply@blogger.com (anita) — Fri, 17 Feb 2012 05:32:03 PST

The whole process of childbirth is such a wonderful phenomenon of nature. After your baby is born, you have to ensure its nutrition in the early weeks and months by breastfeeding. To enhance the quality of your breast milk and to regain your strength, you have to eat foods that are rich in all the necessary nutrients.

In India, a new mother rests during the first six weeks after childbirth to sleep and rest well and to strengthen the bond between mother and baby. Her diet contains all the essential vitamins and minerals for her and her baby.

The major food groups in her diet are pulses, beans, cereals, grains, dairy products, dark green leafy vegetables, roots, tubers, lean meats, oily fish, poultry and eggs. Ghee (clarified butter) is used liberally during the first couple of weeks after childbirth. Extra sugar, salt, coffee and tea are reduced during the first few weeks after birth. Coconut water & fresh butter milk is consumed in plenty in addition to plain water, in order to enhance milk production and prevent dehydration.

Spice is moderately added in the food during the initial weeks after childbirth in order to avoid upsetting the baby’s tender digestive system. In addition to calcium rich foods, she is given supplements of vitamin D and Calcium to strengthen her bones and teeth, especially if she is nursing her baby. Breast milk fulfills your baby’s need for calcium that is drawn from your bones and teeth, which is why you need to fortify yourself with extra vitamin D and Calcium. Taking supplements as a new mother will prevent risk of osteoporosis in future.

A new mother’s diet is supplemented with foods made out of fenugreek seeds/leaves, sesame seeds, fennel seeds, dry fruits & nuts, garlic, ginger, edible gum(gondh), whole spices and herbs to prevent postpartum gas. Iron-rich and foliate-rich foods like legumes, dry fruits, leafy veggies, meat and poultry are consumed to increase hemoglobin in the blood. Indian gooseberry (amla) is rich in vitamin C and is given along with iron-rich foods to improve absorption of iron in the body.

Oily fish like sardines, mackerels and salmon are very rich in omega-3 fatty acids, which is very essential for development of brain cells. The quality of breast milk of a new mother will be enhanced if her diet contains omega 3 / PUFA (Poly Unsaturated Fatty Acids).

Alfalfa sprouts is rich in nutrients and taken as lightly steamed or as juice. Musk melon and raw papaya is eaten to enhance milk production. Meat eating new mother is given soups and stews made from lamb bones to strengthen her bones.

A new mother is discouraged from overeating. She has to eat just right, so that it is not hard for her to shed her excess weight, gained during pregnancy. Don’t go on any diet for at least six weeks after childbirth because as a nursing mother, you need all the nutrition you can get from fruits, vegetables, meats, fish and dairy.

Postpartum Care – Tips for Work-At-Home Moms

noreply@blogger.com (anita) — Fri, 17 Feb 2012 05:40:02 PST

Ideally, postpartum care for a new mother should last for minimum six weeks, in order to restore her body totally from the strenuous effort of childbirth. However, not all new mothers can afford the luxury of indulging in a relaxed period of postpartum care. As a work-at-home mom you should be conversant with postpartum issues and plan a schedule that will enable you to take adequate rest and sleep without disturbing your baby’s schedule.

Use a postpartum belt to help your uterus get its pre-pregnancy shape back. Postpartum belts must be worn right after childbirth for a month or two, in order to support your lower abdomen, as you may feel it sag soon after delivery. While you sit up to feed your baby, the belt will give an added support to your stomach and abs and prevent you from slouching forward. The belt reduces vaginal gas, strengthens your spine and pelvic muscles.

Sleep whenever your baby goes to sleep. The week after childbirth should be used to catch up on sleep and rest in order to regain your strength because you are going to need all your body resources to meet the demands and challenges of looking after your baby.

Meet with your doctor for postpartum baby blues. It is normal to feel a wide range of emotions ranging from anger, sadness, tearfulness and depression because of the hormonal imbalance after childbirth, for a couple of weeks or maybe more. These feelings are short-lived and will go away within a week after birth. But if the anxiety attacks continue, confide in your husband and meet up with your doctor.

Use hot or cold packs for relief from pains. Childbirth is no small feat and your body has achieved that feat. During childbirth, all your body muscles have got to work to assist you in smooth delivery, so it is natural to feel acute pain and aches all over. But the pain will gradually diminish and you can use hot/cold packs to boost your circulation and provide relief.

Eat a nutritious and balanced diet to nourish your body. Your diet must include all the vitamins, minerals, iron, good fats and fiber. However, avoid cold foods for the first couple of weeks. Take care to eat foods that will not cause postpartum gas. (read my post on natural postpartum food) Drink plenty of water, to keep your body hydrated, especially if you are nursing your baby.

Hire domestic maids to do household chores. You will have your hands full with your baby, so a domestic maid will simplify matters. Alternatively, you can hire the services of a doula to give you much needed emotional support to help you cope with this new addition in your life.

Chart out a schedule about basic work like feeding, sleeping and bathing your baby. This will give you an idea of what you will be required to do and plan other chores around that. You will gradually get into a routine and will be able to juggle between your baby and other household work with ease.

You can get back to your work after a month of rest and sleep, if not more. After a month of proper rest, sleep and diet, you can get back to your work, which is easier said than done, I know, especially when it is easy to get distracted with your baby around all the time. In order to have a quiet time to work, you will need to create a structured schedule of your baby’s sleeping and playing hours. In time, you will be adept at it and become more organized and productive. You could have a nanny care for your baby for a couple of hours or more during which time you can do your work.

Like any job, taking care of your baby is hard work too but it is worth it when you pick up your bundle of joy in your arms.

Postpartum Care – Danger Signs to Look For After Childbirth

noreply@blogger.com (anita) — Fri, 17 Feb 2012 02:00:11 PST

After childbirth, you will have many postpartum issues to deal with that are quite common like blood clots, contractions, sore vagina, constipation, painful breastfeeding, urinary issues, etc. However, you will have to notify your doctor right away, if you face the following problems.

· If you don’t bleed after childbirth

· If you have heavy bleeding that requires you to change your sanitary pad every hour, especially if your blood clots are larger than a golf ball.

· If the bleeding is followed by a foul odor from the vagina, probably due to an infection in the vaginal wound, wherein the wound may be swollen, hot and discharge pus.

· If you have a fever over 101 F, which may happen if your skip nursing your baby and your breasts gets painfully engorged, causing some infection.

· If you feel as if your uterus is swollen, it may be due to an infection in your uterus.

· If you still feel continuous pain in the abdomen despite taking painkillers

· If you are unable to urinate or you feel a burning sensation during urination or the urine color is very dark. The first issue may occur due to swelling around your bladder, the second one due to painful sting of the vaginal wound and the third on account of your medication. In any case, contact your doctor right away for correct diagnosis.

· If you have a pus discharge from your C-section incision or a foul vaginal discharge, which is swollen or painfully red.

· If you have severe headaches, causing problems with your vision.

· If your breasts are very tender and painful to touch. If your nipples look red, sore, cracked and bleeding.

· If you feel continuous nausea and dizzy spells.

· If you have trouble breathing or feeling an anxiety attack coming on.

These are a few likely issues that you may come across after childbirth. Whatever you may feel, it would be wise to share your concerns with your husband and your doctor for relief and safety.

Postpartum Exercises Right after Childbirth

noreply@blogger.com (anita) — Mon, 13 Feb 2012 09:43:42 PST

Although you do need to wait for a month before resuming your exercise program, these exercises are very gentle and easy that can be done within a few hours of childbirth, even a cesarean section. Doing these exercises will help you to regain your strength slowly. However, don’t be hasty to get your old shape back. Take your time. Listen to your body and don’t exert if your body objects. Relax between a set and don’t hold your breath.

Kegels

Starting the kegels right after childbirth is the best way to prevent a host of postpartum issues like vaginal gas, prolapsed uterus and urinary incontinence. Kegels, tightens the vaginal muscles, strengthens your pelvic floor and improves bladder control. This exercise can be done even if you have had a Cesarean birth. You may find it a little hard to this exercise initially, as the muscles are loose and you may not feel anything. Nevertheless, trying to do kegels is the best thing for you after childbirth.

Slow Breathing

By breathing right, our body gets sufficient oxygen, especially to the brain and our blood. But unfortunately, most often, we breathe shallowly as we only make use of the upper section of our lungs, due to which our organs are deprived of its rightful oxygen supply, causing a host of health problems. Breathing eases childbirth and will continue to help you after childbirth too. Slow and deep breathing will rejuvenate you and improve your physical and mental health.

While lying on your back, in bed, in the hospital, place one hand on your lower abdomen and breathe slow and deep, taking in air right down to your base of your lungs and further down to your diaphragm. Release air just as slowly. Continue in this manner for about 5 to 6 times to start with and then gradually increase. Slow breathing revitalizes, de-stresses and removes waste toxins from your body.

Rotate your foot and hand

You can do this exercise while lying down on your back in bed or while sitting on the side of the bed. Rotate your foot clockwise and anti-clockwise for about 5 times each side. Similarly, close your hand lightly into a fist and rotate both ways about 5 times. Do it as often as you can, as it enhances blood circulation.

Stretch your neck

Rotating your neck clockwise and anti-clockwise about 3 times will release the tension from the nape of your neck, as breastfeeding may stiffen your neck, on account of looking down at your baby. Likewise, drop your head forwards, as far as you can and backwards with the chin pointing right up, about 3 times. Then, turn your head sideways, keeping your head straight, about 3 times. Next, drop your head sideways with your right ear touching the right shoulder and do the same with the left ear. This will improve the mobility of your neck and relax your spine at the base of your head. Do this exercise whenever you can.

Slide and stretch your legs

This exercise can be done while lying down or sitting up on the bed. Either way, you bend your knees and let one leg slide right out in front of you. Then, as you slide it back, slide out the other leg completely. Do this about 5 times to begin with, gradually increasing it to 9 to 10 times. This exercise will strengthen your core.

Leg bracing

While lying down, bend your knees. Cross your ankles and slowly straighten your legs. Then, tighten your thigh and butt muscles at the same time and hold up to the count of 5. Release and do again. Repeat the whole procedure about 3 times and do it as often as you can.

Walking

If the doctor has given the go ahead to start walking, you can leave your bed and slowly walk through the corridors of the hospital.

Bending and lifting after childbirth

Childbirth has loosened your muscles, bones and strained your back as well. Therefore, it is important not to aggravate it further. While reaching for low objects, bend at the knees, keeping your back straight as opposed to bending forward at the waist. Keeping your feet slightly apart, bend at the knees and pick up low objects. This posture uses your thigh muscles and not your back muscles.

Note: Rest and sleep is very important for a new mother, as she needs all her strength to face the challenge of a demanding job like looking after a baby.

Recipes from Leftover Idli/Dosa Batter

noreply@blogger.com (anita) — Fri, 17 Feb 2012 04:36:36 PST

Kuzhi Paniyaram

If you have leftover idli/dosa batter and is a little sour to make any more idlis or dosas, you can make kuzhi paniyaram, that is a delicacy of Tamil Nadu and very delicious and healthy.

Alternatively, you can add grated carrots, capsicums, cauliflower or beetroot or paneer to enhance its nutrition value for your children. If you love chicken/mutton, you could substitute veggies with cooked kheema (mince) of lamb/chicken instead of vegetables.

Punukulu

Punukulu is a delicacy of Andhra Pradesh and is a deep fried snack. It is usually made out of leftover idli/dosa batter and is very simple to make. It can be served with chutney or ketchup. You can either make it with plain batter or add chopped onions, coriander, green chillies and cumin seeds to the batter and pour a tbsp of the thick mixture into the hot oil.

Bread Pakoras

Add some finely chopped onions, green chillies and coriander leaves/cilantro to your leftover idli/dosa batter. Cut the edges off a bread slice and cut the bread into four equal halves. Heat some oil in a deep pan. Dip a piece of bread into the batter and then put it gently into the oil. Flip it over after one side has turned deep brown. Drain the pakoras on to a tissue and serve hot with chutney or ketchup.

Note: Your can also add 1 tsp of finely grated veggies of your choice to make it more nutritious for your child.

Mixed veg Pakoras

Another variation from idli/dosa batter is pakoras. Take 3 cups of idli batter and add 1 cup of chickpea flour (besan), ½ cup semolina (rava), 2 cups of grated mixed veggies (of your choice), 1 chopped onion, 1 chopped tomato, 4 green chillies chopped, 2 tbsp chopped cilantro (coriander), 1 tsp cumin seeds, salt to it. Take oil for frying. Note: the batter should be of thick consistency.

Heat oil in a deep pan and drop 1 heaped tbsp of the mixture into the hot oil. Drain on an absorbent tissue. Serve hot with chutney or ketchup.

The video below shows a variation of idli batter pakoras

Onion, Tomato & Capsicum Uttappam

Uttappam is dosa albeit thicker than a dosa. It is a perfect snack that can be made out of leftover idli batter.
Chop 1 onion, capsicum, tomato, green chilly and coriander leaves, finely. Medium heat a flat non-stick pan and pour a ladle full of thick batter onto the pan and spread lightly and not too thinly. Sprinkle a little of the chopped veggies all over the uttappam. Flip it over and allow the side to cook. Remove from pan once done and serve hot with chutney.

Note: You can substitute veggies with shredded chicken, grated paneer, carrots etc. Sky is the limit, although the base will remain the same.

Watch Out For These Signs If You Are Above 40

noreply@blogger.com (anita) — Sun, 12 Feb 2012 21:19:33 PST

Once you have crossed the 40 milestone, you must not ignore certain signs and symptoms that your body may give you as a warning of something bigger. You are busy with your juggling act of doing 10 things altogether and tend to pay scant attention to small telltale signs that your body may be giving you. Even if you do take notice, you may consider them trivial or no-big-deal, to warrant any special attention. But if you are informed about what those signs could really mean, you would make sure to visit your doctor at the first opportunity. As you get older, your body loses its power to stay immune to ailments and may become vulnerable and susceptible to health issues. Given below are signs that could mean more than what they appear to be.

You feel very tired with nausea, chills and perspiration

It is normal to presume that it is an attack of flu or some viral infection OR it could also mean a beginning of a heart attack, especially if these symptoms are accompanied by dizziness, pressure in the chest, pain in the chest, left arm, back or the upper abdomen. You should call the hospital right away and have an ambulance sent over or call your doctor for a preliminary first aid until the ambulance arrives. Heart issues can begin between ages 40 to 60, so do take steps to maintain your blood pressure, body weight and cholesterol.

You feel very tired despite sleeping for a long time

It could be an onset of flu or head cold OR you may be feeling tired because your sleep is disturbed on account of a neurological disorder like restless leg syndrome (RLS) that is usually experienced when you are not moving your legs and acutely felt at bedtime. In RLS, you have a twitchy and itchy feeling in your legs and is generally equated with obesity, varicose veins, smoking, alcohol, caffeine, pregnancy, anemia, diabetes, poor nerves and kidney issues. Sleep apnea is another sleep disorder, wherein your breathing becomes shallow and very slow. It occurs when you are asleep and your abnormal breathing disturbs your sleep. Women, who snore and wake up gasping for breath, may be suffering from sleep apnea, wherein your throat muscles relaxes making breathing difficult. Headaches, sore throat, loss of memory, depression and irritability are other signs of sleep apnea. If these symptoms persist for longer than a month, you must visit a specialist for treatment. It is possible to cure yourself through yoga, meditation, weight loss and change in lifestyle.

You have trouble remembering the right words

Lack of enough sleep or sleep deprivation may make you feel disoriented temporarily, due to which you may mix up your words. For example, saying “mopping sall” instead of “shopping mall” or “par cark” as opposed to “car park”. OR although, an occasional slip up is normal, it could be a cause for concern, if you speak words that are different from what you mean, like saying “movie theatre” instead of “college building”. When this happens, it may be an indication of a brain stroke on account of a clot or a burst blood vessel, which blocks oxygen supply to your brain cells. Additional signs include dizziness, slurred speech, blurred vision, temporary amnesia, stiff neck and less co-ordination that could result in a mini-stroke. Get medical help quickly if you see any of these signs. It is important to stabilize your sugar levels, high blood pressure and weight gain.

Your calf is swollen and painful

It is a common sign of a pulled muscle OR a blood clot in the leg. Studies show that DVT or Deep Vein Thrombosis mostly affects people above 40. DVT occurs in the larger veins in the calf, blocks the flow of blood and cause pain and swelling. It cannot be mistaken for a cramp if the symptoms include difficulty in breathing, coughing and chest pain, which could suggest that DVT has traveled up to the lungs and could be fatal. Sitting for very long periods could aggravate DVT. Do visit your doctor soon if the above symptoms are there and take medication right away. Smoking, weight gain and sitting during long trips should be avoided.

You have a harmless mole on your arm

It is considered normal to develop moles between age 20 and 30 BUT it may be a sign of skin cancer or melanoma, especially if the existing mole has changed color, shape, etc., as development of new moles after 40 is not a good sign. Melanoma is prevalent among fair skinned women, especially Caucasians living in hot climates, where it is possible to get sunburned. Precautionary steps can be taken by visiting your dermatologist at the first sign of a mole and do a biopsy for malignancy. Use sunscreen liberally while out in the sun and do an annual check-up without fail.

You have persistent cough

Coughing on rare occasions could be considered as an onset of cold BUT if it is persistent, it may indicate the onset of asthma, especially if you cough while performing an exercise program or while sleeping. Additionally, if you are gasping for breath or wheezing or feel pressure in the chest, you could be having an asthma attack. Obesity, smoking, allergies, respiratory infections put you on a high risk of asthma. It is always wise to treat asthma as it is a progressive disease and could develop into something serious, if neglected.

You have pain in the pelvic region

You may mistake the pain to do with some kind of gastrointestinal infection OR it could be a symptom of ovarian cancer. Other signs for this kind of cancer, are difficulty in eating as you feel full fast, frequent urination and unusual bowel movements. It is also considered to be a hereditary disease, although it is treatable if detected early. If your symptoms persists even after following up on a fiber-rich nutrition and weight loss program, you better take the first ride out to your gynecologist for confirmation. It may be noted that the odds against ovarian cancer increases as you get older.

You have a numb and burning sensation in your feet

It could be caused on account of a tight pair of shoes OR you could be on the threshold of having high sugar levels in your blood a.k.a pre-diabetes. Thousands of people are falling prey to this illness on account of poor nutrition and sedentary lifestyle. If neglected, it could develop into full blown diabetes. Foot symptoms are an indication of how far the disease has progressed in your body and can affect your nervous system, if ignored. Other signs are numbness in the arms and hands, frequent urination, excessive hunger and thirst pangs, weight loss, blurred vision and tiredness. Call your doctor if the numbness persists and do a check-up of your blood and urine for sugar analysis. This should give sufficient cause to exercise everyday and have healthy food choices.

Since the past few decades, women at 40 plus have emerged highly capable, intelligent, committed, dedicated, loyal with sharp wits to match. She is the quintessential business woman and home maker and juggles both the roles with ease and finesse. In order to keep going, you need to stay flexible, enhance your energy levels, control your weight, regulate your insulin and cholesterol and keep your heart healthy and fit. so, please don't ignore these signs as nothing. Take note of them and act immediately.

Do’s and Don’ts for Regular Hair Care

noreply@blogger.com (anita) — Sat, 11 Feb 2012 22:42:42 PST

Everyone dreams of long, thick, lustrous hair and I believe it is not impossible to possess it if we stopped manhandling our hair and gave it the care and attention it deserves. After all, it is a part of our body and should be given the same treatment that we give our nails, skin, etc. Here are some tips that you could follow to maintain the texture and color of your hair.

Do invest in a good hairstyle that will define your features and your personality. Changing your hairstyle once in a while will make you more confident and stylish.

Do shampoo your hair using genuine herbal products that are suitable to your hair type.

Do buy herbal shampoo that is not combined with a conditioner. A conditioner should be in a separate bottle.

Do use a good quality clarifying shampoo once in two weeks, especially if you are prone to use hair sprays, gels, mousses often or if you go swimming often on account of which there could be chlorine deposits in your hair.

Do have a shower before stepping into a pool, as wet hair will ward off the bad effects of chlorine on your hair. Better still, wear a swimming cap to protect your hair.

Do wash your wash right away after a swim, in order to rid your air of chlorine.

Do remember to brush your hair in the morning and before going to bed at night. Brushing will remove dirt and other waste particles from your hair in addition to stimulating blood supply and distributing sebum evenly to the hair follicles.

Do buy a good brush that will not damage or pull at your hair. A good scalp massager brush will be extra beneficial for stimulating hair growth.

Do wrap your hair with a thick towel after shampooing, in order to absorb all the water. Then, vigorously towel your head to stimulate blood flow through the hair follicles.

Do let your hair dry naturally instead of using a hair dryer every time. Excessive use of hair dryers can turn hair dry and brittle.

Don’t brush wet hair, as the hair follicles are weak when wet. Use a wide-toothed comb, by combing the ends of your hair first before moving slowly up to your roots.

Don’t run your fingers through your hair too often, as it could pull the strands and damage the cuticles.

Don’t walk under a very hot sun, exposing your head. Cover your head with a cap during that time.

Don’t forget to keep your brushes and combs always clean. Always use your own combs and towels to prevent dandruff, as dandruff is contagious.

Don’t use tooth clips or banana clips too often as it could make your face look long and drawn. Adopt hairstyles that give your face a soft look.

Don’t pull your hair tightly back from your scalp and tie a pony-tail. Pony-tails put undue pressure on your hair roots and will eventually lead to hair loss.

Don’t treat your hair excessively to perms, colors, blow dries and curls. All these treatments will ruin the texture of your hair and damage the hair shafts.

Don’t forget to treat your hair with hot oil massages with coconut, almond, olive or castor oil, at twice a week. This will not only stimulate hair growth but will prevent hair loss and grey hair.

Don’t use blow dryers every time to dry your hair. If you must use it on a day when you are in a hurry, use the blow dryer for a few seconds first and then switch to cold air to close the hair shaft and make it look glossy and smooth.

Don’t grow your hair when you get old. Short hair looks smarter and more stylish as you get old. The trick is to choose a good style and look younger.

Don’t forget to eat a protein rich diet. Nutrition is of utmost importance for good hair. All external treatments are in vain if your diet is very poor. Eat plenty of eggs, dairy products, lean meats, fruits and vegetables. As you get older, take supplements to fulfill your nutritional needs.

Don’t forget to be a part of a regular fitness program. Be physically active. Join yoga for enhancing inner peace and improving all round health.

Postpartum Care – Eat to Lose Weight

noreply@blogger.com (anita) — Sun, 12 Feb 2012 00:16:40 PST

Your baby is finally out. You have lost a lot of weight that you had gained during pregnancy but there is still some more weight to be shed in order to look your old self again. With a baby around, your diet should be nutritious, balanced and rich in vitamins, proteins, carbohydrates, minerals, good fats and fiber, so that your breast milk is enhanced for your baby’s growth in addition to improving the strength of your bones and muscles.

While you must not neglect yourself while taking care of your baby, don’t go overboard with eating either. Any weight gain after childbirth will be hard to go and will only add to any subsequent pregnancies. Women usually become obese after childbirth due to uncontrolled eating and lack of exercise to burn up excess fat. So, how can you eat smartly and lose weight in the bargain?

Have a Balanced diet

It cannot be stressed enough that your diet must contain all the nutrients in order to recapture the lost strength at childbirth as well as to nurse your baby healthily.

Eat a nourishing breakfast of oats porridge with chopped dry nuts and fruits added to it to enhance its nutrition. Oats fulfills your fiber needs and the nuts are rich in omega 3 that is essential for repairs of tissues and cells. Lunch should include proteins & carbohydrates from eggs, lean meats, whole grains, pulses and dairy. Dinner should include vitamins, iron, folic acid and minerals from lentils, cereals, leafy veggies, citrus fruits, beans, broccoli, avocado, meat and fish.

Eat smaller portions

Reduce your food portions. By eating smaller portions, your blood sugar and insulin levels will remain stabilized, on account of which you will not have any hunger pangs, thereby reducing your calorie intake and helping weight loss. By taking in lesser calories than you can burn, your body will use your fat reserves to get energy. This will help weight loss even more.

Eat 6 times a day

Eating several times a day regulates your metabolism. Breakfast should never be skipped because it jumpstarts your metabolism after your body has gone without food for nearly 8 hours the night before. If you evenly space out your meals and eat small portions for about 5 to 6 times a day, your metabolism will stay alive and kicking for the rest of the day. Your energy level will be enhanced and you will not have food cravings, which usually makes a person eat more than necessary. When you overeat, your body is unable to process such large quantities of food, due to which it stores the excess calories as fat. So, eat less, 5 to 6 times a day.

Say no to fried foods

Fried food is heavy with calories that you need like you need a toothache. French fries, onion fries, potato chips, doughnuts, pakoras, tikkis, etc are oil drippers and pound packers on your hips. So, have the strength to resist them. If you feel tempted, look at your old picture taken before your pregnancy. That is sure to stop you from reaching out for a fry.

Snack on healthy sandwiches instead

Make a super veg / chicken club sandwich as a healthy choice from your fried snack. Alternatively, snack on berries, grapes, watermelons and other nutritious fruits. Dry fruits and nuts are also a healthy option.

Stash nutritious whole grain crackers and cookies in your bag

Whenever you are traveling with your baby, these snacks will satiate your hunger for the time being until your next proper meal. They are good for health and will not cause weight gain.

Go for healthy substitutes

You can substitute your craving for a chocolate with a mug of hot cocoa with skimmed milk or almond milk shake. Ice cream can be replaced with nonfat flavored yogurt and potato chips with roasted dry fruits and sunflower seeds.

Cook your veggies the correct way to preserve nutrients

Always cook your veggies the right way to get total benefit from eating them. Use little fat, little water and stir fry on high heat for a short while so that it gets cooked just enough and the nutrition in them is preserved as well. Overcooking or overheating will destroy all the nutrients in the veggies and render it useless for your body.

Right combination of veggies for better absorption of vitamins

Sometimes, certain nutrients found in vegetables are better absorbed by your body when they are added with some other specific nutrients. For example, iron is better absorbed with vitamin C. veggies that are rich in iron pass through your system undigested because your body is incapable of absorbing the iron in them. But if it is cooked with citrus fruits that are rich in vitamin C, your body can absorb iron easily. In the same way, calcium is better absorbed with vitamin D. Take supplements of vitamin D daily.

Use these tips in order to lose weight rather than gain them. However, exercise is a must to succeed totally in losing weight. Good diet coupled with a good workout is the only way to achieve your weight loss goals.

Click to know how to make Almond milk shake

Postpartum Recovery – Are You Facing These Issues

noreply@blogger.com (anita) — Mon, 13 Feb 2012 09:35:09 PST

You have barely done with dealing with pregnancy issues and now you have a horde of postpartum issues to deal with. If the issues mentioned below are the ones you are facing too, I have offered some tips used by me during my postpartum period. However, do consult your doctor, if your issues persist, regardless.

Contractions

Involution is the name given to the contractions that a new mother experiences soon after childbirth. It means that the uterus is continuing with its contractions to shrink back to its original size. The contractions first begin when the uterus pushes your baby out, then the placenta and continues for a few days after childbirth. But don’t worry. The contractions are not usually felt after birth of your first baby, but you may feel it during subsequent births. I did not feel any pain after my first child although I did experience stomach cramps for a couple of days soon after my second child. The contractions will be felt more when you are nursing the baby because breastfeeding releases oxytocin hormone that helps the uterus to contract further. So, you must breastfeed your baby for providing better nourishment to your baby as well as getting back to your pre-pregnancy shape.

Blood Clots

It is normal to pass blood clots a.k.a. lochia soon after birth, as it a part of your uterus’s way of ridding itself of placental tissue, excess mucus and bad blood. Lochia is different from menstrual bleeding although they look the same. Lochia will continue for 5 to 6 weeks unlike menstrual bleeding. Two days after my first child, while I was still in hospital, I woke up to a sticky wet feeling under my butt. I looked in shock at large blood clots that had soaked the bed and thought I was going to die. My mother rushed to get the doctor who reassured me that it was normal. However, if it happens to you, I would recommend you to ask the doctor right away instead of assuming that it is normal, especially if you are feeling dizzy or lightheaded, if the blood clot has a foul odor or if you have a fever above 100.2 F (38 C). By the way, you must not use tampons at this time. The bleeding is heavy and clotty at first and tapers after a couple of weeks or more.

Sore Vagina

During the birth of my first child, my doctor had made a small slit in my vagina to help me push the baby out easily and to prevent an uneven vaginal tear. He had stitched it up and it had healed after a week or so. But it had been painful and had stung badly every time I used the toilet. I had used an ice pack to soothe the wound.. If you don’t have an ice pack, you can wrap some ice cubes in an old handkerchief and use it. Alternatively, you can pour warm water over the vulva while urinating. Clean the area, using a water-filled squirt bottle and soak your butt into a tub filled with warm tub (add a capful of Dettol to the water)

Bowel movements

After you have pushed your baby out, you will probably be nervous about pushing anymore. I was hesitant to even urinate. I had got constipated for a day and that was painful because of my vaginal stitches and contractions. I used to take Isabgol (a natural, highly soluble, vegetable fiber and pysillium-based laxative) for relief from constipation, for a few days. But after a couple of days, you get back into the groove. If it hurts to go to the toilet, use a low footstool to place your feet so that the stitches are not stretched while you push. Alternatively, press a small clean wad of cloth or pad against your wound and press firmly upwards while you push down, in order to ease the pressure. While using the toilet, keep your knees together as opposed to keeping it across over the toilet seat, to relieve pressure on the wound. Drink lots of water, fresh juices, barley water, fiber rich foods and exercise.

Urination Issues

You may feel reluctant to urinate in order to avoid feeling the sting of the wound or some swelling around the bladder may make it hard for you to urinate easily. In order to combat this problem, practice the kegels exercise while sitting down on the toilet seat. For example, pull your vaginal muscles in and out rhythmically. This will induce your bladder to release the urine and flow out smoothly. You can also try pouring warm water on your vaginal opening to induce urination.

Hemorrhoids

Swollen varicose veins near your anus are hemorrhoids. Hemorrhoids are common to all but a new mother is vulnerable to it during her pregnancy up to her postpartum period. Chronic constipation is the major cause for hemorrhoids. There may be a little passing of blood during your bowels but it is nothing to get stressed about. To soothe the pain, you can soak in a warm tub or use ice packs on the area. Ask your doctor for some topical application cream to get relief. Also, eat a fiber rich diet to avoid constipation.

Sore breasts

It is common for a new mother’s breasts to become swollen, tender and heavy with milk, especially during the first couple of weeks after childbirth. If you skip a feed during this time, your breasts will get engorged and extremely painful to the touch. You must either nurse your baby or express the milk out using a breast pump. Engorged breasts may run you up with fever. During my first baby, my nipples had become extremely tender and painful whenever I had nursed her, due to which I had decided to skip a feed. My breasts had engorged unbearably and I ran up a fever over 102 F. I had to manually express the milk out using warm packs because it had been too painful to use the breast pump. Leaking milk is also common although there is nothing much you can do about this other than nurse your baby often. Wear nursing pads inside your bra for better absorption.

Painful breasfeeding

If you have not taken steps to care for your nipples during pregnancy, you are likely to experience pain while nursing your baby, although it is only for a week or so. If your baby succeeds in latching on correctly, you will only feel a momentary pain before it subsides. However, if your baby is unable to latch on properly and fails persistently, you are likely to feel pain throughout the nursing time. It had been very painful while nursing both my babies, as my nipples had become sore and cracked and bleeding. Breastfeeding had become a torture and a nightmare. I had to perforce stop nursing for a week to allow my nipples to heal. If you have a similar problem, you can either use a good breast cream or turmeric mixed with a little milk cream, which is a good antiseptic too, to heal your nipples. Make sure your baby latches on to the areola (dark area around your nipple) and not the nipple alone. Sometimes, an engorged breast may make it hard for the baby to get a grip of your areola. So, express out a little milk to loosen the area around the areola for your baby.

Hair Loss

During pregnancy, your hair becomes thicker on account of enhanced levels of hormones coupled with special hot oil massages given to your hair. However, your joy is short –lived when your body decides to take back all the excess hair it gave you during pregnancy. Don’t worry, after a couple of months, your hair will be look the same as it did before your pregnancy. Sometimes, the hair fall continues even after a year, which could be due to poor nutrition and lack of adequate hair care. Take protein rich foods and plenty of dairy products like yogurt for lustrous hair. Occasional oil massage to your hair will also prevent hair loss. (read my post on hair care)

Stretch marks

Apply creams liberally on your lower abdomen during pregnancy in order to control stretch marks after childbirth. There is an old wives tale that scratching your belly during pregnancy can cause stretch marks. It is probably a myth although I was reluctant to take any chances. I had refrained myself from scratching and had used a cloth instead. It is normal to feel itchy around your belly and lower abdomen as your skin stretches so much. Liberal application of cream can soothe the itch a lot. After childbirth, continue to apply creams for at least 2 to 3 months (read my post on stretch marks)

Excess sweating

It is normal to sweat more than usual during the first few days after childbirth. Women who take medications during childbirth may sweat even more, especially at night after going to bed. Sweating occurs on account of excess water build up in your body during pregnancy and your body is flushing them out. Once your hormones have settled down and your body is done with flushing excess fluids out, you will stop sweating so much. Make sure you make up for excess sweating by increasing your fluid intake in order to prevent dehydration. You can tell if you are well hydrated, from the pale color of your urine. If your urine is dark, you will need to drink plenty of water.

More hungry

Of course, you will feel hungry more because you are nursing your baby. Milk production uses up a lot of energy from your body. However, don’t go overboard because you may gain so much weight that may be hard to shed later. Make smart food choices by sticking to whole grains, fruits, veggies, legumes, lean meats, fiber and plenty of water. Say no to high calorie food. Eat sandwiches using whole grain bread to snack between meals. Dry nuts and salads are also good between-meals snack. Eat smaller portions of food 5 to 6 times a day and last but not the least, exercise regularly.

Mood swings

Just as the first trimester of your pregnancy had you in the grip of mood swings due to hormonal imbalances, childbirth can make you ecstatic or dismally unhappy. In fact, you are liable to experience a wider range of emotions like irritability, anger, anxious, weepy, weepy, shocked lonely, sad, confident, proud and so on. It is normal to feel like that, especially if it is your first baby, as your life has changed and you are unsure about how to deal with it. Baby blues, as they are called is typical and nothing to worry about. It will subside after a while and you can get back to your old routine soon enough. Confide your feelings with your partner for his love and support. However, if the feelings persist, consult your doctor right away.

Look out of shape

It is perfectly normal to continue to look flabby, because your belly will take some time to get back to its old shape. You may look like you are still pregnant but that is to be expected after all, you have given birth to a 7 to 8 pounds baby with the added weight of the amniotic fluid and placenta. Don’t despair, as you will get your old shape back by following a right diet and regular exercise. But, a mother with a baby is the most beautiful sight in the world, as I am sure your husband will agree.

The issues mentioned above are faced by all new mothers and are nothing to be stressed about. Share your concerns with your doctor, if any and have a wonderful life taking care of your baby and your husband, of course

Postpartum Gas / Vaginal Gas – How Can You Rid Of It?

noreply@blogger.com (anita) — Wed, 15 Feb 2012 09:19:25 PST

The most dominant feeling you get soon after childbirth is of intense relief from the grinding pain of labor. Other feelings follow in quick succession the moment you set your eyes on your baby. You hold your baby for the first time and experience an intense rush of love for your baby that makes all the anxiety, depression and pain you have experienced from pregnancy to childbirth, recede to the background.

However, you are now faced with an overwhelming challenge of your role as a new mother and you need all the resources you can get to help you play that role to your satisfaction. Postpartum problems like excessive bleeding, stretch marks, sleep, bowel movements, urine incontinence, digestion and flatulence are common and you must take adequate steps to get treated in order to gain sufficient strength to take care of your baby.

In my native village, a new mother undergoes the traditional postpartum care that lasts for six weeks after childbirth, based on the 5000 years old ancient science of Ayurveda that specializes in balancing the five elements of the human body, namely, earth, water, fire, air and ether. An imbalance in any one of the elements sends the bodily functions out of sync which is why, during the traditional postpartum confinement period, a new mother is treated with warmth, hot herbal oil baths, hot massages, special diet, proper rest and enough sleep, in order to balance her body elements, eliminate depression and keep her happy, which gets transmitted to her baby, thereby enhancing the baby’s health, in the bargain.

A new mother is fed on a special diet that enhances her breast milk, contracts her uterus and pelvic passage, does not tax her digestion and balances her body elements. The ‘air’ element of the body, which is called “Vata” (Gas) in Ayurvedic terminology, is cold, hard and dry. Therefore, a new mother is served with warm, soft and wet foods that will balance the “vata”. Cold food is hard to digest and is not recommended as it creates gas and digestive disorders.

As a new mother, avoid cold food, cabbage, heavy meats, ice creams, refrigerated food, fermented food, sodas and hard cheese, for the first couple of weeks. Take plenty of liquids (preferably warm), fresh stewed fruits & veggies, garlic, fenugreek leaves/seeds, edible gum & dry nuts (Read post – postpartum diet for lactating mothers). Drink a glass of hot cow’s milk with a tsp of ghee (clarified butter) added to it, before going to bed. Food cooked in ghee or sesame oil or olive oil is very beneficial for gas and smooth bowel movements.

Take s tsp of fresh grated ginger with a 1/2 tsp lime juice and a pinch of salt OR chew on a slice of freshly peeled ginger, in order to activate your digestive enzymes well. Eat your food when it is warm or at least at room temperature. Take your next meal at 3 hours after your previous meal in order to allow the food to digest completely. Always eat fruits alone as a snack, in order to get full benefit of its nutrients. Drink milk with a supplement of vitamin D for better absorption of calcium. Avoid taking milk with a meal.

Garlic helps in digestion and preventing gas. Cook it with your rice, soups, stews, etc. Whole spices like cumin, cinnamon, cardamom, fennel, basil, thyme, oregano, nutmeg, tarragon, marjoram, coriander, ginger and turmeric are great for treating gas and aiding digestion. Powder the spices and add them to your dishes to enhance flavor.

Herbal tea made out of fennel seeds is well known for its anti-cramping and anti-spasmodic properties, in addition to promoting appetite, digestion and great relief from gas. This tea is gentle and safe and can be given even to your baby for relief from colic and tummy pain. It is also an excellent expectorant of mucus related to bronchitis, asthma, cough and colds.

Method for fennel tea

Take 2 tsp of freshly crushed fennel sees in a bowl and pour 1 cup of boiling water into it. Heat this mixture once again for about 5 minutes but do not boil it. Drink this tea thrice a day after a meal.

Carom seeds are also excellent for stomach disorders and gas. Use the same method of fennel tea and drink it after a meal or whenever you have pain from gas.

Sweet water lactation tea is an Ayurvedic concoction for enhancing breast milk, tissue repair, urinary issues, digestion and gas.

Method for Sweet water lactation tea

Powder 2 tsp of fennel seeds and 1 tsp of fenugreek seeds separately and then mix them together well.

Boil 4 cups of water and add 1 ½ tsp of the mixture for 5 minutes. Store it in a thermos and finish it in a day. This herbal concoction is excellent for flushing out your body toxins and gas.

Eating on time is also very crucial to avoid gas. Maintain a regular eating pattern. Eat slowly and chew well in order to avoid swallowing air. Gulping your food or eating hurriedly can cause air to go into your body and create gas problems. Any large meal can be eaten between 10 am to 2 pm, as your digestive enzymes are at its peak during that time. Do not overeat. The amount of food that you can hold by cupping both your hands is how much your stomach can hold. Overeating will make you feel sluggish and slow and overtax your digestive enzymes.
.

Passing of vaginal wind after childbirth occurs on account of air seeping into the vagina, as the pelvic passage gets loose soon after childbirth. It is perfectly normal to have vaginal gas for a few days after childbirth. After all, your vaginal passage has been stretched and pulled. Don't worry, it will go away after a few days.

During the first week after the birth of my first child, I would pass vaginal wind, (felt more like air bubbles) whenever I shifted or moved around. It was embarrassing, more so, when it happened with other people present and I had no control over it. Using the postpartum belt soon after childbirth will help control vaginal gas to some extent. If you have had a vaginal birth, then lying on your stomach will compress your abdomen and push the gas out. In case of a C-section, you will have to wait until your incision has healed completely.

In my native village, as part of postpartum care, for a period of 3 weeks, a new mother is asked to sit with her legs stretched out in front of her and loop the first digits of both feet together, while lying or sitting up in bed, in order to stop air from entering through the vagina. She is also advised to avoid sitting cross legged as far as possible. The idea is to keep the vaginal area tightly sealed.

In addition to that, as a substitute to a panty, a new mother uses a long piece of cotton cloth that is wrapped around her hip and the remainder of the cloth is gathered together to be pulled from between her legs and the ends are tucked into, behind her back. It is worn for the first 3 to 4 weeks after childbirth. In this way, the vagina is sealed off tightly, preventing any air from entering in. This method is said to provide great relief from the problem of vaginal air. Before wearing this loincloth, press a panty pad on your vaginal passage and then pull the cloth from between your legs to tuck it behind your back. The panty pad is for extra sealing of your vaginal passage.

While using the toilet, press a small, clean wad of cloth or pad against your vaginal passage to prevent air from getting in. Besides, it will also prevent undue pressure bearing down on your uterus during the early days after childbirth, especially if you are constipated.

Pour bearably hot water on your vulva every now and then, in order to help the loose muscles to contract back fast, thereby preventing vaginal gas.

Practicing the Kegels exercise right after childbirth is very crucial to improve bladder control, prevent urinary incontinence, prolapsed uterus and most importantly vaginal gas issues. This exercise will help tighten your vaginal muscles, thereby preventing vaginal "fart", as it is sometimes called. Do this everyday for at least 5 minutes and see the difference. ((Read post - Pregnancy - top exercises for easy childbirth) to learn how to do the Kegels exercise.

Do not use a tampon to seal your vaginal passage, especially when you are not menstruating, as the passage will be dry and cause great discomfort.

Please remember, if the above tips don't work and symptoms still persist, it would be wise to take a medical practitioner's advice.