Benefits of Millets: A Healthy Superfood for You!
Millets are among the oldest crops in the world and offer several health benefits.These grains, such as ragi, bajra, and jowar, have been a part of traditional diets for centuries. However, in recent years, they have gained attention for their nutritional value.Let's explore why millets are so beneficial for our health:Rich in Nutrients: Millets are packed with essential nutrients, including calcium, dietary fiber, and protein. They are also one of the grains with the highest protein content. This makes them an excellent choice for maintaining a healthy body.Low Glycemic Index: Millets have a low glycemic index, which means they release glucose slowly into the bloodstream. This helps control hunger and prevents overeating, making them a great choice for people with diabetes.Gluten-Free: Millets do not contain gluten, a protein found in wheat and other grains. This makes them a good option for people with gluten intolerance or those who suffer from digestive issues.Digestive Health: Millets are known for their ability to help with digestive problems like acidity. Their alkaline nature helps maintain the pH balance of the stomach, making them gentle on the digestive system.Rich in Antioxidants: Millets contain antioxidants and phytochemicals that can help prevent diseases like cancer. The phenolic acid present in millets may reduce the risk of colon and breast cancer, and their high fiber content helps reduce the chances of breast cancer in women.Heart Health: Millets are good for heart health. They help in reducing bad cholesterol and improving overall heart health by preventing the formation of free radicals, which can clog arteries and lead to heart attacks. They also help in lowering blood pressure and reducing the risk of strokes.Diabetes Management: Millets are particularly beneficial for people with diabetes. Due to their high fiber content, they digest slowly, which helps maintain steady blood sugar levels. Studies have shown that replacing rice-based breakfasts with millet-based ones can help lower post-meal blood sugar levels.Adding millets to your diet can improve your health in many ways.Source:- http://pmc.ncbi.nlm.nih.gov/articles/PMC11091339/
5 Essential Supplements For Healthy Pregnancy!
Taking necessary supplements during pregnancy is as important as eating healthy when you're pregnant!Your body is working hard to grow your baby, so you need more nutrients than usual for your baby to develop strong bones, a healthy brain, and everything else they need.What necessary supplements are required during pregnancy?Adequate nutrients, such as protein, iron, calcium, and folic acid, are important for the proper growth of a baby's brain, bones, and organs.5 most important nutrients during pregnancy:Folic Acid: Folic Acid is a B vitamin that helps prevent neural tube defects in the baby, which can further lead to serious birth defects of the brain and spine. Amount of folic acid you need during this period:Before pregnancy: 400 mcg (micrograms) per day.During pregnancy and when breastfeeding, 600 mcg (micrograms) per day.Consuming this much folic acid is not possible only with food, and so folic acid is prescribed by the doctors. 2. Iron: Iron is essential for the production of red blood cells, which carry oxygen to both you and your baby. It is recommended that a pregnant woman should consume atleast 27 mg (milligrams) of iron a day.Reaching this amount alone with food is not possible and hence supplements are prescribed by the doctors. 3. Calcium: Calcium is a crucial nutrient during pregnancy as it can reduce the risk of pre-eclampsia, a serious medical condition that causes a sudden increase in the blood pressure. Calcium also helps in building up the baby's bones and teeth. Requirement of calcium are as follows: a. Pregnant adults: 1,000 mg (milligrams) of calcium in a day b. Pregnant teenagers (ages 14-18): 1,300 mg of calcium in a day.Consuming this much calcium is not possible only with food intake, and so calcium tablets are prescribed by the doctors. 4. Vitamin D: Vitamin D, a fat soluble vitamin is essential, as it helps absorb calcium in your body which further enhances building of the baby's bones and teeth. All pregnant women should get 600 IU (international units) of vitamin D per day. 5. Water: Getting enough fluids is also one special nutritional concern during pregnancy. During pregnancy, your body needs much more water to stay hydrated and support the life inside you. So it becomes really important to drink enough fluids every day.Just remember, taking too many supplements can sometimes have negative impact. It is important to consult your doctor to discuss your specific nutritional needs so that they can recommend any supplements as per your personalized needs.Source:-1. https://www.nutrition.gov/topics/whats-food 2. https://www.nutrition.gov/topics/whats-food/proteins
6 Foods to Boost Your Immunity This Winter!
Winter is here! To stay healthy during the colder months, it is important to strengthen our immune system. Eating healthy, exercising, and getting enough sleep are great ways to do this.Here are some foods to help you build immunity this winter:Blueberries: Blueberries have antioxidant properties that boosts the immune system. They contain a type of flavonoid called anthocyanin, which plays an essential role in building the respiratory tract immune system.Adding a handful of blueberries to your morning oatmeal or smoothie can really give your immune system that extra kick!Dark Chocolate: Besides being a treat for your taste buds, dark chocolate contains an antioxidant called theobromine. This antioxidant helps protect the body’s cells from damage caused by free radicals, which can lead to illness. Just remember, moderation is key. A small piece of dark chocolate can give you the benefits without overdoing it.Broccoli: Broccoli is one rich source of Vitamin C. It also contains antioxidants, such as sulforaphane which can support the immune system. Lightly steaming broccoli keeps its nutrients intact, so try adding it as a side dish to your dinner to get the maximum benefits!Spinach: Another leafy green that’s great for winter is spinach. Packed with nutrients like Vitamin C, flavonoids, and carotenoids, spinach not only boosts immunity but also helps prevent common colds. Make sure to cook it just a little to keep its goodness intact. You can add spinach to your soups, curries, or even a warm winter salad.Red Bell Pepper: Did you know they contain even more Vitamin C than oranges? That’s right! Vitamin C is a key player in building immunity, and red bell peppers are loaded with it. Stir-frying or roasting red bell peppers is a great way to preserve their nutrients and flavor—making them a delicious addition to any winter meal.Oranges or Kiwifruit: Oranges and kiwis are an excellent source of vitamin C, which is the vitamin that many people turn to when they feel a cold developing. Vitamin C helps in reducing the duration of common cold symptoms and improves the function of the human immune system.Including these fruits in your breakfast or enjoying them as a snack can make a big difference in keeping those winter sniffles at bay.These 6 foods—blueberries, dark chocolate, broccoli, spinach, red bell peppers, oranges, and kiwifruit—are not only delicious but are also powerful allies in building your immunity this winter. So, make sure to include them in your diet and stay strong against the seasonal colds.Source:- https://www.medicalnewstoday.com/articles/322412#which-foods-boost-the-immune-system
Simple Diet Tips to Regulate Irregular Periods Naturally!
Do your periods not come on time? Or when they do, are they very late, or do you have light spotting for many days? Irregular periods are a problem for about 30% of women in their fertile years.Today, we will tell you about a simple diet change that you can follow every month to help make your periods regular.You need to eat 4 different seeds: flax seeds, sunflower seeds, sesame seeds, and pumpkin seeds. Eating these seeds on different days of your menstrual cycle can be very helpful. Now, let’s see which seeds to eat and when.Your period cycle has two parts:Follicular phase (day 1-14)Luteal phase (day 15-28)In the follicular phase, you should eat flax seeds and pumpkin seeds. For the whole 14 days, you can eat 1-2 tablespoons of these seeds in different ways—like mixing them in yogurt, smoothies, oats, or even in laddus.Flax seeds have lignans that act like estrogen in the body and help balance hormone levels. Pumpkin seeds help produce progesterone, which lowers androgen levels and prevents problems like PCOS.In the luteal phase, you should eat sesame seeds and sunflower seeds. You can eat 1-2 tablespoons of these seeds every day by mixing them in protein bars, fruit salads, soups, or yogurt.Sunflower seeds have vitamin E, which increases progesterone levels and also helps improve fertility. It also reduces PMS (Premenstrual Syndrome) symptoms.Sesame seeds have compounds that balance both estrogen and progesterone levels. This helps keep hormones balanced and periods regular.So, add these seeds to your diet and say goodbye to irregular periods!Source:-1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10261760/ 2. https://www.researchgate.net/publication/369913915_Advantages_of_seed_cycling_diet_in_menstrual_dysfunctions_A_review_based_explanation
How to Lose Weight in Your 30s | Easy Tips to Lose weight!
Women in their 30s often experience challenges with weight gain due to hormonal changes, slower metabolism, and lifestyle shifts.5 simple way to weight loss in 30sHere are five essential tips that can help them shed extra weight, boost energy, and regain confidence.1. Maximize amount of Protein and Fiber in diet:Protein helps you feel fuller for longer, stabilizes blood sugar, and preserves muscle mass and Fiber supports digestion, helps regulate cholesterol, and keeps you satisfied longer. These help in maintaining a healthy metabolism and reduce the chance of overeating. . Include tofu, lentils, beans, chickpeas, dairy, chicken, fish, and eggs for extra protein. And oats, veggies, fruits, legumes, and whole grains for extra fiber in your diet.2. Focus on Strength Training:Strength training is crucial for boosting metabolism, and helps you burn more calories even when at rest. In your 30s, preserving muscle mass becomes even more important. Incorporate strength training exercises like squats, lunges, push-ups, and weightlifting to build and maintain muscle mass. This not only helps you burn calories more efficiently but also improves bone density further reducing the risk of osteoporosis.3. Limit Added Sugars:Added sugars can contribute to weight gain by spiking insulin levels. This further leads to fat storage and cravings, leading to more snacking. . Reduce sugary drinks, candies, and baked goods, rather opt for natural sweetness from fruits. Also, make it a habit to read food labels to identify hidden sugars, as many processed foods contain unexpected added sugars that can affect your weight loss progress.4. Manage Stress and Sleep Well:Too much stress and lack of sleep can disrupt your hormones, specifically cortisol, which leads to weight gain and increased hunger. Stress management techniques like yoga, meditation, or even a simple walk can help lower stress levels. Quality sleep is also the key—aim for 7-9 hours of sound sleep each night to allow your body to repair and regulate hunger hormones, which will make it easier to resist unhealthy cravings.5. Stay Hydrated and Consistent:Staying hydrated helps in digestion, keeps your metabolism working efficiently, and helps curb unnecessary hunger. Aim for 8-10 glasses of water in a day.Consistency is the foundation of successful weight loss—set your goals that are realistic and achievable. . and celebrate even the smallest wins.Conclusion:These five tips have helped many women lose their extra weight, boost their energy levels, and improve their overall well-being. Sustainable weight loss is not about drastic changes in looks but about small, consistent changes that lead to significant, long-lasting results.Just trust the process, stay patient and motivated. Remember, everyone has their unique weight loss journey, so embrace yours. For additional guidance and support, consult a dietitian or healthcare professional to help design a diet and exercise plan that may work best for your individual needsSource:- 1. https://www.medicalnewstoday.com/articles/321522 2. https://www.medicalnewstoday.com/articles/325258
Induced Labor: Why Do Doctors Recommend It and How Does It Help During Delivery?
Wondering why and how doctors induce labor? For many mothers, knowing what to expect can ease anxiety during the birthing process.Inducing labor is a medical procedure used to artificially start the birthing process. Doctors consider induced labor when delivery does not happen naturally or when there are complications threatening the health of the mother or baby. Induced labor uses medicines or mechanical stimulation to stimulate contractions and start labor.Common Methods of Inducing LaborRupturing the Membranes/ Breaking the water bag (Amniotomy): Amniotic fluid is the water that surrounds your baby in your womb.Once the cervix is open and the baby's head is visible, creating a hole in the amniotic sac will release the fluid and start the contractions that push the baby out. This will not hurt your baby.If labor does not begin after a few hours, you may receive a medicine through your veins to help start contractions. This is because the longer it takes for labor to start, the greater is your chance of getting an infection 2. Prostaglandins: Before the cervix starts to dilate or open, it must first become soft and begin to thin out. In some cases this process may begin before the onset of labor. But if your cervix has not begun to ripen or thin out, your health care provider can use a medicine called prostaglandins.This medicine is placed in your vagina next to your cervix. It helps soften and ripen the cervix, preparing it for labor. During this, doctors will monitor your baby’s heart rate for a few hours. 3.Oxytocin (Pitocin): Oxytocin is a medicine administered through veins to either start uterine contractions or make them stronger. Doctor monitors your baby’s heart rate and the strength of your contractions, to make sure contractions are not so strong that they harm your baby.Oxytocin may not be used if tests show that your unborn baby is not getting enough oxygen or food through the placenta.Reasons to Induce Labor?There are several reasons why a healthcare provider might recommend inducing labor:Pregnancy related concerns: If a pregnancy goes beyond the due date or the water bag breaks without the onset of labor. Inducing labor may then be required to reduce risks.Medical Complications: Conditions like high blood pressure, gestational diabetes (diabetes that develops during pregnancy), or fetal distress (when the baby shows signs of stress) may require labor to be induced.Other concerns like:If there was a past stillbirth (when the baby did not survive).Baby showing signs of stress during monitoringComplications with fetal well - being found in an ultrasoundRisks and ConsiderationsWhile induction can be a safe and effective procedure, it's important to be aware of potential risks:Stronger Contractions: Induced labor can lead to more intense contractions, which may be more painful.Can cause: headaches, nausea, vomiting and very occasionally a rash.Summary:Induced labor is used to ensure a safe delivery when waiting could pose risks. It may involve methods like breaking the water bag, using prostaglandins, or oxytocin to start or strengthen contractions.It's essential to discuss the risks and benefits of induction with your healthcare provider to make an informed decision.Source:-https://medlineplus.gov/ency/patientinstructions/000625.htm
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