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WORLD HEART DAY

The Kashmir Monitor

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Every year, world heart day is celebrated and spread awareness about cardiovascular dfseases. Having a nutritious diet to fuel their hearts and power their lives should be important for everyone, especially for pregnant women and nutritious diet plays a key role in improving your foetal cardiovascular system. Your foetus also requires Omega-3 fatty acids and essential vitamins and minerals like in the case of adults.
The foetal heart development commences in the first trimester ofpregnant women, thereby every pregnant women should follow a diet rich in calcium and phosphorus, which are important for your baby’s heart growth. I would suggest mothers to consult a nutritionist or dietician as soon as they become pregnant to have a safe pregnancy and healthy baby.Foetuses in the womb have bigger hearts in the 1st and 2nd trimester compared to the surrounding organs. As your baby grows, the heart increases in size. The nutrition of the foetus is connected with thatof mother. Hence, pregnant mothers should steer clear from caffeinated, excess sodium and high cholesterol products which may hinder your foetal heart development.
What are the factors affecting my foetus heart development? Chromosomal abnormalities: In 50% of babies chromosomal abnormalitiesare associated with Down syndrome.
Other genetic defects: A single gene may develop abnormally leading to development of a congenital heart defect.
Diabetes: Unstable blood sugar control in women with diabetics can be a cause of increased risk of heart defects in baby. Rubella [German measles]: Luckily, Rubella is a rare disorder now days however obstetricians advise to test fao rubella to confirm whether the mother is protected against German measles in the early pregnancy
phase.
Drugs or substance abuse: Exposure to unwanted chemicals: paints, solvents, pesticides, air pollutants like trichloroethylene and possibly, deadly radiations should be avoided.
Common heart problems: Heart defects are a rare phenomenon only around 8 in 1000 pregnancies are diagnosed with heart abnormalities. Only around 8 in every 1000 pregnancies are diagnosed with heart abnormalities.Which are the best foods for my foetal well-being?
Pregnant women should have regular intake of diet rich in whole grains, leafy greens and lean proteins. However in some cases, expecting mothers may emphasize rich minerals and nutrient foods. The most critical minerals that significantly impact the foetal heart development are calcium, copper, phosphorus and thiamine. Milk is rich in calcium and can be taken daily in quantities of 1000 and 700 milligrams respectively. Have at least 1 milligram cashews, kidney beans daily since they are great sources of copper. Lastly eat around 1.4 milligrams of oats, split peas and meat mostly; meat products are rich source of thiamine.
Which foods lower foetus’s heart development?
• Unhealthy foods
• High cholesterol
• High caffeinated products
In addition to increase consumption of heart healthy foods, limit unhealthy eating, keep a check on your cholesterol and sodium intake, should be below 300 and 3000 milligrams per day, respectively. Food additives or chemicals like MSG can have side-effects on your developing baby. You can also seek further advice from your concerned doctor.
In last pregnancy is one of the most vital and delicate phase in every women’s’ life. Every woman should pay special attention to her diet. Most important, drink milk 2-3 times a day, take adequate nutrient supplements and enough rest. Don’t panic and enjoy the beautiful journey as would be mother.
RENU BHARTI
M.Sc. Food Science & Technology NET(ICAR)


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Health

These Nutritious Breakfasts Can Give A Kick Start To Your Day: Do Try Them!

The Kashmir Monitor

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Breakfast is undoubtedly the most important meal of the day. It is the meal which kick-starts your metabolism and helps you burn calories throughout the day. Not only is it important for people who are trying to lose weight, it is simply important for a person to stay fit and healthy. Breakfast is the one meal which can give you the energy to do things and focus at your work and school. WebMD says that including breakfast in your diet can have positive effects on your memory and concentration.

Following are some breakfast options suggested by Delhi-based nutritionist Pooja Malhotra, which can give a boost your energy and also keep you warm during the chilly winter months.

Try these healthy breakfast options right now!

 

1. Stuffed rotis

Winter is the time when a variety of vegetables are in season. Stuffed rotis or paranthas made from methi (fenugreek), mooli (radish), gobi (cauliflower), matar (peas) or gajar (carrots) can all make for a delicious and wholesome winter breakfast. You can cook them with ghee (make sure you use it in the right quantity) and eat them with pickle and curd. Stuffed rotis are essentially the traditional Indian breakfast which people have been having for years. Prepare them as your grandmother used to prepare and enjoy them throughout winter.

2. Palak or beetroot roti with mint raita

Palak or spinach is a leafy geen veggie with more health benefits than you can count in your fingers. Similar is the case with beetroot, which is a root vegetable which is incredibly low in calories and is a great source of essential nutrients like fibre, folate and Vitamin C. Beetroot also contains nitrates and pigments which can help in controlling your blood pressure and may improve your overall athletic performance.

3. Egg parantha or scrambled eggs with chapati

Now that is a protein-rich breakfast which can help you keep full for longer. Prepare egg paranthas or eat scrambled eggs with roti for the perfect blend of protein, fat and carbs in your breakfast. Also, do not separate the yolk from egg white. A whole egg will provide you with all essential nutrients.

4. Bajra roti with beetroot raita/bajra khichdi

Bajra is a healthy grain which can be included a weight loss diet as well. You can either make a dough of bajra flour or prepare bajra khichdi as a healthy breakfast option. Bajra or millets has properties that can help in stabilising cholesterol levels in the body. Being rich in fibre, the grain is great for digestion and makes for a healthy breakfast option during winter.

(Pooja Malhotra is a nutritionist based in Delhi)

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Health

5 Super Healthy And Warm Drinks To Keep You Hydrated During Winter

The Kashmir Monitor

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Are the teas and coffees failing to keep you warm during the chilly winter? Then need not worry as we are right here with multiple options for warm and comforting drinks during winter. Warm drinking options are important to keep you hydrated during winter. Staying hydrated during summer seems to be way easier as cold and healthy drinks are aplenty. The easiest way to stay hydrated during summer is to simply gulp down a bottle of water. But in winter, the body is usually in need of something which keeps us warm and on-the-go. Keep reading if you want some alternative warm drinks instead of sipping on a third our fourth cup of coffee.

Drinks to keep you warm and hydrated during winter

Turmeric latte:

 

Well, this is nothing but our very own haldi doodh. It is the traditional drink which is taken when a person is suffering from cold or fever. It is a healing drink which can naturally detox your body and even strengthen your bones.

Ginger, honey, lemon tea:

Yes, this is another traditional drink which can be taken in warm form as well. You can create a tea concoction by adding ginger, honey and lemon to water and bring to a boil. It can make for a refreshing and warming drink during the chilly winter months.

Hot mulled cider:

All you need to do is add cardamom, peppercorns, star anise, ginger, lemon and cloves to apple cider vinegar. Add a tinge of all these ingredients in a cup of ACV and heat it in low flame. The drink is going to make for a flavourful companion to you and your favourite book by the fireplace.

Vegetable/chicken/bone broth or soup:

Soups or broths are filling and extremely warming during the cold winter months. You can either prepare steaming hot vegetable soup or broth or chicken soup or bone breath. Broths and soups are fluids which can help you hydrated during winter while also boosting your immunity and protecting your from catching a cold or infection. Just make sure that their preparation is light and healthy.

Vanilla-almond steamer:

Now this is a toasty treat you all have been craving! All you need is some warm milk, cinnamon, vanilla and some almonds. This velvety winter drink is going to be your all time favourite! What’s more is that you can prepare it beforehand and have it when you’re ready for a warm treat for yourself.

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Health

Fasting can improve overall health, study suggests

The Kashmir Monitor

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Fasting influences the circadian clock and fasting-driven cellular responses, which together work to achieve fasting-specific temporal gene regulation.

Fasting can lead to improved health and provide protection against ageing-associated diseases, a recent study suggests.

According to the research, fasting affects circadian clocks in the liver and skeletal muscle, causing them to rewire their metabolism, which can ultimately lead to improved health and protection against ageing-associated diseases. The study was published recently in Cell Reports.

 

The circadian clock operates within the body and its organs as intrinsic time-keeping machinery to preserve homeostasis in response to the changing environment. And, while food is known to influence clocks in peripheral tissues, it was unclear, until now, how the lack of food influences clock function and ultimately affects the body.

“We discovered fasting influences the circadian clock and fasting-driven cellular responses, which together work to achieve fasting-specific temporal gene regulation,” said lead author Paolo Sassone-Corsi.

“Skeletal muscle, for example, appears to be twice as responsive to fasting as the liver,” Paolo asserted.

According to the researchers, fasting is able to essentially reprogram a variety of cellular responses. Therefore, optimal fasting in a timed manner would be strategic to positively affect cellular functions and ultimately benefiting health and protecting against ageing-associated diseases.

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