Spinach, one of the world's healthiest foods

Awareness Session on Women Wellness

It was a wonderful feeling to conduct an interactive workshop cum talk on “Women’s Health” for the women employees of “Makemytrip.com” at Udyog Vihar, Gurgaon on the occasion of “INTERNATIONAL WOMEN’S DAY” in collaboration with Ezlife. 
Around 35 women took part in the session and on analysis of the feedback proforma, we found that
1. It was a knowledgeable experience for all,
2. Few of them said that they would like to discuss some specific topics of their interest in future (Breast Cancer, Basic test for women in 30's, calcium intake and ovarian cyst)
3. 32 said that they would be able to guide their friends, relatives & colleagues regarding women health issues,
4. All 35 would themselves get a health check up done,
5. All 35 of them would recommend Well Woman Clinic to their colleagues.
The focus was on creating awareness on various perspectives on women wellness (social, emotional, occupational etc) and how can we make our lives and future healthy.

HEALTH BENEFITS OF BEETROOT

Beetroot has been found to be useful in the treatment of anemia, constipation, piles, kidney disorders, dandruff, gall bladder, cancer, and heart disease.

It also helps to prevent macular degeneration, improve blood circulation, aid in skin care, prevents cataracts and mediates respiratory problems.

These health benefits of beet roots can be attributed to their richness in nutrients, vitamins and minerals.

                                         

1.     Beetroot is your liver’s friend: The beta-cyanin in beetroot can help detox your liver, having a knock-on effect for your bloodstream, by helping the body to eliminate toxins and potentially preventing the build-up of fatty deposits.

2.    Beetroot juice can prevent stroke & heart attack: The presence of the nutrient betaine lowers the levels of homocysteine in the body which can also be harmful to the blood vessels. Thus, consumption of beetroot helps to prevent cardiovascular diseases in multiple ways, so conditions like atherosclerosis, heart attack, and strokes are less likely to develop. The fiber in beets also works to strip excess LDL cholesterol from the walls and help to eliminate it from the body quickly.

3.    Prevent certain cancers: Studies have revealed that beets are good at preventing skin, lung and colon cancer, since they contain the pigment betecyaninis, which counteracts cancerous cell growth. Nitrates used in meats as preservatives can stimulate the production of nitrosamine compounds in the body which can also result in cancer. Studies have now shown that beet juice inhibits the cell mutations caused by these compounds.

4.    Prevent respiratory problems: Beetroot is a source of vitamin C that helps to prevent asthma symptoms. The natural beta carotene in beetroot also helps to prevent asthma symptoms. The natural beta carotene in beetroot also helps to prevent lungs cancer.

5.    Immune system booster: Vitamin C is also a powerful antioxidant that boosts the immune system in a number of ways. Besides acting as an antioxidant itself and defending against the effects of free radicals in the body, vitamin C also stimulates the activity of white blood cells, which is the body’s main line of defense against foreign bodies, as well as viral, bacterial, fungal, and protozoan toxins that can result in a multitude of infections and illnesses.

6.    Boost energy levels: Beets contain a significant amount of carbohydrates that provides fuel for energy and prolonged sports activities.

7.    Prevent cataracts: The presence of beta-carotene, which is a form of vitamin A, helps to prevent age-related blindness called cataracts as well as a reduction in macular degeneration that commonly occurs as we get older.

Learn how to relax

Take it easy

We have lot of work overload at office as well as home to give us stress.

Stress is everywhere—and though you may not be able to control what causes it, you do have power over how you react to it. And keeping your cool is a key to safeguarding your heart.

Stress sets off a surge of hormones, like adrenaline and cortisol, in your body. Elevated levels of these hormones can harm your heart because they raise your blood pressure and cause inflammation. So it's important to develop ways to cope when life becomes tense.

Take a deep breath

Pausing before you react in a stressful or upsetting situation gives you time to clear your head, and breathing more slowly lowers levels of fight-or-flight hormones. Count to 10 and take three deep breaths before responding.

Smile!

New research shows that "grin and bear it" works. One study found that people who smiled as they did difficult tasks (such as drawing with their nondominant hand) had lower heart rates than people who kept a neutral expression.

Hold your chin up

It sounds so simple, but when your head is lifted and your shoulders are down, your chest expands and you naturally take in more oxygen, which helps calm your body's physical and emotional response to stress.

Help a neighbour

Doing a good deed—no matter how small—is a powerful destressor because it takes your mind off your problems and helps put them into perspective. In fact, states with high volunteer rates have lower levels of heart disease. Little actions like putting a rupee in a donation box, carrying a neighbour’s groceries or buying coffee for the person in line behind you absolutely count.

Reach out to a friend

Your body releases oxytocin (a calming hormone) when you get in touch with a favorite friend or family member who makes you feel good. And connecting with a loved one through Facebook or email can have the same soothing effect as if you're speaking face-to-face. In fact, if you're upset, writing down why helps diffuse tension as you work through your feelings and start to gain more control over the situation.

Meditate

• Rub your hands together very fast for 20 to 30 seconds until you feel some friction.

• Pull your hands apart, and keep them there as if you're holding an invisible globe. Focus on the energy sensation that's built up between your hands.

• Slowly move that imaginary globe over your heart and imagine positive energy flowing into your body.

How useful is Broccoli for health?

Role of nutrients during pregnancy

“Every nutrient that's important to you as a woman is necessary for your baby's growth and development. Yet, certain nutrients stand out as particularly important to your child, especially as pregnancy progresses.”

Protein

Protein is the structural material of every cell in your baby's body.

Insufficient protein during pregnancy restricts fetal growth and it may even affect your child's chances for high blood pressure

 later in life.

Iron

You require about 50% more iron when you are pregnant.

Iron is important in the formation of hemoglobin, which is the oxygen-carrying protein on red blood cells.

In pregnancy your need for iron and hemoglobin goes up, especially in the second and third trimesters.

Iron-deficiency anemia during pregnancy can cause fatigue in mom, and possible problems for baby.

Calcium

The baby needs calcium for development.

If you don't consume enough calcium, your body will take it from your bones.

This can cause a decrease in bone mass and increase your risk for osteoporosis.

Docosahexaenoic Acid (DHA)

DHA is important for brain and eye development. DHA-rich sources include salmon and fortified eggs.

Risk Factors for Osteoporosis

• “Osteoporosis means “porous bone.” It happens when you lose too much bone. As a result, your bones become weak.”
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  Risk Factors:
  
  
  Gender - Women are much more likely to develop osteoporosis than are men.
  
  
  Age - Women over the age of 50 or postmenopausal women have the greatest risk of osteoporosis. Women experience rapid bone loss in the first 10 years after entering menopause. This bone loss is because menopause decreases the production of estrogen, a hormone which protects against excessive bone loss. 
  
  
  
  Race - Caucasian or Asian race, thin and small body frames. However, African American and Hispanic women are still at risk. In fact, African American women are more likely than white women to die after a hip fracture.
  
  
  Family history— If your parents or grandparents have had any signs of osteoporosis, such as a fractured hip after a minor fall, you may have a greater risk of developing the disease.
  
  
  Nutrition — Poor diet. Getting too little calcium over your lifetime can increase your risk for osteoporosis. Not getting enough vitamin D -- either from your diet, supplements, or sunlight -- can also increase your risk for osteoporosis. Vitamin D is important because it helps the body absorb calcium. An overall diet adequate in protein and other vitamins and minerals is also essential for bone health. 
  
  
  
  Lifestyle & Physical inactivity — People who lead sedentary lifestyles have a higher risk of osteoporosis. Not exercising and being inactive or staying in bed for long periods can increase your risk of developing osteoporosis. Like muscles, bones become stronger with exercise.
  
  
  Medications — Certain medications result in side effects that may damage bone and lead to osteoporosis. These include steroids, breast cancer treatments, and medications used to treat seizures, some medicines that treat endometriosis; and some cancer drugs. Using too much thyroid hormone for an underactive thyroid can also be a problem. Talk to your doctor about the medications you are taking and what you can do to protect your bones.
  
  
  Smoking — Smoking increases the risk of fractures. Smokers may absorb less calcium from their diets.
  
  
  
  Alcohol use -Consumption of 1-2 drinks a day (or more) increases the risk of osteoporosis                                                                       
  
  
  Medical Conditions --Those with the following conditions should consider earlier screening for osteoporosis:
  o   Overactive thyroid, parathyroid, or adrenal glands
  o   History of bariatric (weight loss) surgery
  o   Hormone treatment for breast or prostate cancer 
  o   Eating disorders (bulimia, anorexia)
  o   Organ transplant
  o   Celiac disease
  o   Inflammatory bowel disease
  o   Missed periods
  
  
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