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April 2022

You’ve filled your kitchen with healthy foods and planned careful meals to lose weight. But your diet still isn’t working. Sound familiar? Unfortunately, it may be more than your pantry that needs an overhaul. You may also need to learn how to break bad eating habits to get real results.

The first step is to identify the behaviors that are doing the most damage. Scan this list of everyday eating habits that add empty calories, unwanted fat, or added sugar to your diet. See which ones look familiar. It’s possible that you’re not even aware that these behaviors have an impact on your waistline.

If you can identify and target critical practices, it becomes easier to seek a solution and see real results on the scale. Once you identify an action to eliminate, you’ll want to swap it out for better behavior.

Use the suggestions listed beneath each bad habit as a starting point for change. But modify the solutions to fit your lifestyle. You can even get creative and develop a personalized solution that makes more sense for you.

1. You Call Your Habits “Bad”

The first habit you may want to address is the language you use to describe your eating routines. Just eliminating the word “bad” can be a small step in the right direction.

Elisabetta Politi, MPH, RD, LDN, CDE, is the Nutrition Director at Duke Diet and Fitness Center, a world-renowned weight loss program affiliated with the Duke University Medical Center. She says that attaching judgment to behaviors can impede weight loss.

“Shame is not helpful,” she says, adding that diet professionals are trained to address eating behaviors without judgment. “There is no right way to eat, and I am not a guru of bad habits. I simply help clients to eat in a way that is healthy and feels good. That way my clients are more likely to sustain their program.”

She goes on to say that whether you are working with a professional or changing unhealthy habits on your own, a slow and gentle approach is best. Target one habit at a time and set a goal to find a simple replacement behavior to boost healthy eating and wellness.

2. You Keep a Snack-Happy Kitchen

Once you’ve set aside judgment, it’s time to bolster your healthy eating routine by creating an environment for success. The best place to start is in the kitchen.

Do you keep high-calorie foods on your kitchen counter? Do you store empty calorie snack foods in eye-level cabinets? Are leftovers, sugary drinks, or fatty sweet treats taking over the center shelves of the refrigerator?

These food storage habits may encourage unhealthy, mindless eating according to studies performed at Cornell University.
Healthy Habit Swaps

• Store empty calorie foods in places where you are less likely to see them often.
• Put chips and snacks in your lowest cabinets or way up high, so you have to work a little bit to get them.
• Clear your kitchen counters and replace the cookie jar with a fruit bowl.
• And do a complete refrigerator overhaul so that when you open the door to browse, the most nutritious foods are front and center.

3. You Ignore Food Prep Calories

If you love to cook, you’re one step ahead of the pack when it comes to healthy eating or weight loss. When you plan and cook healthy meals at home, it becomes easier to focus on nutritious ingredients and portion control.

But have you ever wondered how many calories you add to your daily diet when you lick the spoon from the peanut butter jar, grab an extra dollop or two of cookie dough, or taste your homemade pesto recipe again…and again…and again?

It can add up to hundreds of calories per day that aren’t accounted for in your smart calorie-counting. As a result, you might get frustrated and may even give up on a healthy diet or weight loss plan.
Healthy Habit Swaps

• Keep a jar of water on your counter when you’re cooking. After you use a spatula, spoon, or cooking utensil, put it into the water instead of your mouth. You’ll keep the utensil clean and decrease those hidden calories.
• Similarly, keep a sink full of suds ready to submerge bowls, pots, and pans that tempt you. You can also suck on a mint or chew sugar-free gum to discourage over-tasting during food prep.

4. You Eat With Distractions

The best way to eat more than you need (and add unwanted pounds to your waistline) is to practice distracted eating. If you usually eat in front of a television or laptop, you are probably a distracted eater. Even eating with books or magazines can take the focus away from your meal.

If you increase enjoyment of your meal, you are more likely to eat slowly, enjoy your food, and recognize signs of hunger and fullness so that you eat the right amount of food. To do so, create a satisfying experience at mealtime.
Healthy Habit Swaps

• Set your table, plate your food (instead of eating out of a box or plastic container), and turn off the television when you dine.
• Put magazines and newspapers aside and focus on the sensory experience of eating. This practice, called “mindful eating,” is the key to maintaining a healthy weight, according to many experts.

5. You Sneak Food

According to Politi, sneaking food is an unhealthy habit that many of her clients would like to change. She explains that many times we practice good eating habits when others are around. For example, you might eat well during the day when your spouse is nearby. But when your husband or wife goes to bed, you find yourself nibbling on foods that you typically would avoid. In fact, one study found a link between eating alone and your risk for metabolic syndrome.1 You may want to investigate why you feel the need to break away from healthy habits when you are alone. Politi says that some of her clients feel “free to do what they want” when no one is looking. If that sounds familiar, your food plan may be too restrictive, and you may need to make some adjustments.
Healthy Habit Swaps

• You can also be sure that healthy foods are available to snack on if you are genuinely hungry.
• Plan ahead and make sure that healthy snacks like fresh fruit, pre-cut veggies, whole grain crackers, or nuts are ready to go when you feel the urge to graze.

6. You Fall for Health Halo Foods

Advertising claims on the front of food packages can make foods seem more healthy than they are.

For example, a box of cookies might advertise that they are made from all-natural, non-GMO, organic ingredients—but they are still cookies. And those cookies may be very high in unhealthy fat, added sugar, and empty calories.

Some research has shown that we tend to overeat foods that we perceive to be healthy.
Healthy Habit Swaps

• Ignore claims on the front of packaged foods. Instead, turn the package over and scan the Nutrition Facts label to get data that is regulated by the federal government.
• You can also examine the ingredients list to make sure the food contains nutritious ingredients, little added sugar, and no trans fat.

7. You Eat Past the Point of Fullness

Our “clean plate” culture teaches us that it is polite to finish all of the food on our plates—even if we are already full. But this practice of good manners is a bad eating habit that may cause us to overeat.

To make matters worse, if you are a fast eater or a distracted eater, you may also find that you eat past the point of fullness. The best way to avoid overeating is to slow down your eating practice so that you can feel the body sensations as you get full.

Each of these practices gives you more time to recognize the sensation of a full belly so that you stop eating when you’ve had enough.
Healthy Habit Swaps

• Many mindful eaters place their fork down between each bite of food.
• It also helps to cut your food into smaller pieces and to drink water between every two to three bites.

8. You Underestimate Food Share Calories

If you are a mom who cooks for her kids, it’s likely that you nibble on your kid’s meals from time to time. As a busy parent, this may seem like the most convenient way to feed yourself. But if you make this a regular practice it can become an unhealthy habit.

Maintaining a healthy weight can be difficult if you are not mindful of the amount or the quality of food that you consume.
Healthy Habit Swap

• It’s always best to eat from your own plate. If you cook for your kids, make a little extra for yourself, then “volumize” to create a healthy adult portion.
• For example, if you make macaroni and cheese for your little one, plate your child’s food first, then create a separate plate for yourself. Add a heap of broccoli, spinach, peas, or another green vegetable to turn a small serving into a satisfying adult portion that adds nutrition without adding fat or excess calories.

9. You Eat Straight From the Box

How many times have you grabbed a box of cereal and eaten it dry right from the box? When you consume snack crackers or chips, do you scan the serving size then place a single serving in a bowl or on a plate or do you plunge your hand into the bag and begin nibbling?

Eating straight from the box or the bag is convenient and it can certainly cut down on your dirty dish count, but this bad habit does nothing good for your waistline. In fact, it can add hundreds of excess calories to your daily total.
Healthy Habit Swaps

• Keep a one-cup-sized scoop inside your cereal boxes so that you know how much cereal to consume if you want to eat a single serving. Then scoop it into a bowl before eating—even if you plan to eat it dry.
• If you are indulging in chips or snack crackers, place about 15 to 20 chips on a small plate then put the box or bag away before you sit down to enjoy your snack.

10. You Order In Too Often

If you live in a city where food delivery is easy, then you might take advantage of the service on busy nights when you don’t have time to cook. But if you order in too often, it can become a bad habit.

It’s easy to order too much food and overeat as a result. In addition, many of the foods that are available for delivery (think pizza, subs, fast food) are oversized and full of fat and calories.

Your wallet and your waistline will thank you if you can plan ahead and have nutritious meals ready to go when you are too busy to cook.
Healthy Habit Swaps

• Either prep meals in advance or purchase a few portion-controlled meals at the grocery store and stash them in your freezer. Not all frozen meals are healthy, but you can at least scan the Nutrition Facts label before you buy to make the smartest decision.
• If you do order in, order an appetizer as your main entrée or split your meal in two before eating. Enjoy the second half for lunch the next day.

11. You Drink Your Calories

A flavored latte or frothy cappuccino can be a delicious way to start your day. Unfortunately, a coffee habit may boost your sugar and fat intake more than you realize.

Many of the drinks at Starbucks and other coffee shops provide an entire meal’s worth of calories, fat, and sugar. If you add a super-sized soda at lunchtime and a glass of wine or two at dinner, you may be consuming more calories from drinks than you do from healthy and nutritious food.
Healthy Habit Swaps

• Check the nutrition facts for coffee drinks before you order. There are plenty of low-calorie coffee choices; you just have to know what to order and what to avoid. A small skim cappuccino, for example, provides a boost of protein and is usually under 100 calories.
• Then try to swap your soda for water at lunchtime. If you currently drink a large soda every day, you may be able to cut enough calories to lose a pound or more just by making this smart swap.
• And if you indulge in a daily glass of vino, keep portion control in mind. A single glass of wine is just 5 ounces.

How Long to Break a Bad Eating Habit?

Researchers have been studying behavior change for years. According to one study, the average length of time it takes to change a habit is about 66 days, although depending on the individual it may take anywhere from 18 days to 254 days.

Politi says that the timing of habit change is a complex and controversial topic. “We used to believe that it would be possible to change a habit in 21 to 28 days, but new research into brain neuroplasticity indicates that it probably takes much longer.”

For this reason, she says that it is essential to be patient and to bolster your resources. According to Politi, the key factors that help you successfully break a bad habit include support, accountability, and motivation.

Support

Politi suggests talking to the people around you to ask for assistance. Perhaps your spouse is willing to replace his/her nightly cookie treat with an evening snack of fruit to support your efforts. Or maybe he or she is ready to keep ice cream out of the house and instead enjoy a monthly visit to the local ice cream shop.

Accountability

If you set a goal to change a “bad” habit, make the habit measurable and time-bound. Check in with an accountability buddy and assess your progress. Make adjustments as needed and don’t forget to celebrate all of your small steps toward improvement.

Motivation

Trying to stay motivated is always a challenge. “It’s hard to stick to your new healthy habits during times of stress,” says Politi, “it can be easy to lose focus.” But there are a few things you can do to maintain it.

First, she says, remember that you can always get back on track even if you lose focus for a while. And second, she says to continually ask yourself “where will I be in five years without this habit change?” The answer may inspire you to embrace your new healthy habits with renewed enthusiasm.

Dr Bedekar Hospital Thane Offers Maternity Hospital for women in Thane Do Get in Touch to Book Appointment With Our Experienced Team of Doctors.

Talk to Us On 022 2542 1438 / 9820913256 Or Email Us At bedekarhospital@gmail.com

May 2020

All babies cry. Most babies cry a lot from two weeks to two months of age. Some cry more than others, and some cry longer than others. For many new parents, crying is one of the most stressful parts of coping with a newborn.

In some cases, extreme stress and a temporary lapse of emotional control in a caregiver can lead to actions that result in abusive head trauma. In fact, the most common trigger for abusive head trauma is simply a crying baby. The American Academy of Pediatrics released a policy statement on the medical aspects of abusive head trauma​ and points out that actions that lead to abusive head trauma are often the result of when caretakers experience stress and get to the end of their rope.

However, there is a bright side: The key to preventing actions that lead to abusive head trauma is to understand how common feelings of frustration, isolation, and exhaustion are during the first few months of an infant’s life.

Helpful tips

Usually, new parents can seek out social supports and external help—but what happens now, when we are all restricted in our movements and our contacts? What happens when grandparents can’t come over to help out, or when neighbors don’t stop by for a cup of coffee? What happens when families are hit with sudden job loss, loss of childcare, and other restrictions resulting from the COVID-19 pandemic? Here are a few suggestions:​

• Try all the soothing tricks. Crying babies want to be soothed. You may need to try a few things, over and over, before they calm. Try holding them, feeding them, swaddling them, gently rocking them, singing to them. If these don’t work, put the baby down and take a break. Be sure your baby is in a safe sleep environment (on their back on a firm sleep surface with a tight-fitting sheet, away from soft blankets, toys, pillows, and other bedding materials). While some babies cry for a long time, many parents are surprised at how rapidly babies will cry themselves to sleep.
• Pay attention to your own needs. The challenges of new mothers can certainly feel overwhelming sometimes. Rest as much as you can—try sleeping when the baby does. Find time for yourself when your partner or other caring adult watches the baby. Put on your headphones, give a friend or relative a call, have a cup of tea, or just relax.
• Connect with others. Social distancing during the COVID-19 outbreak ​can be isolating. Try video chats or social media to stay in touch. If you’re a friend or relative on the receiving end of these calls, listen first before offering suggestions. Imagine you are with the young parent, they are crying on your shoulder, and you are offering reassurance without any words. Keeping this image in mind can help you provide the social support that all new parents need.
• Use your “helpers.” Engage older siblings as much as you can by encouraging them to be your special helpers, so they can help out in developmentally appropriate ways.
• Seek help. Depression is the most common mental illness in the United States. If you had a history of depression before your baby was born, you may be at higher risk for postpartum depression. Speak with your provider sooner rather than later to help foresee this potential condition. Many doctors, nurses, and mental health providers are now set up for telehealth visits and may be able to help you by video or phone.
• Reach out. If you are a friend, relative, or neighbor to a family with a newborn, this is the time to reach out. Think about ways you can help. In addition to social support, can you buy diapers or other baby supplies? Can you drop off food or treats for the siblings or adults? Can you safely supervise older children outdoors? Maybe they could come along with you when you walk your dog!
• Help a co-worker out. If you are a co-worker of a parent returning to work (especially during social distancing) after parental leave, be kind and supportive. If you see or hear the baby on the call, say Hi!
• Find a forum. New mothers may find it helpful to discuss their experiences with other new mothers. In addition to seeking help from friends, relatives, neighbors, and medical professionals, look for discussion forums and communities of moms dedicated to sharing problems, stories, and tips with each other online (see the list of resources below).
• Your pediatrician is here to help. Never hesitate to call for advice. Your pediatricians is an excellent resource for understanding your baby and your own needs, including those related to postpartum depression.
• Resources. Here are a few key resources that may be helpful to you at home:

Also read : Quarantine Curation: 10 morning drinks for good skin, great hair and weight loss

About Dr Bedekar Hospital For Women And Children in Thane:

Dr Bedekar Hospital Thane Offers Paediatrics Clinics in Thane Do Get in Touch to Book Appointment With Our Experienced Team of Doctors.

Talk to Us On 022 2542 1438 / 9820913256 Or Email Us At bedekarhospital@gmail.com

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April 2020

If not anything else, adhering to a strict fitness routine has been on almost everybody’s mind during the 21 day-nationwide lockdown, imposed to contain the novel coronavirus pandemic. And 21 days is what it takes to form a habit. So, why not do what you have forever complained of not doing for the lack of time? Do intense workouts. Follow a strict diet. As for us, we are here to help. How, do you ask? Read on for that answer.

Regular exercise and proper food will not only help you to build immunity but will also keep your weight in check. To aid the process, all you need to add to your daily routine is a morning drink that will improve your health overall just like a miracle. Result? Good skin. Great hair. And of course, weight loss.

In this Quarantine Curation, we listed ten morning drinks that are absolutely easy to prepare and darn good for your health. Advance mein warning. Not all of these drinks are as tasty but you know the saying right? That kuch paane ke liye, kuch khona padhta hai.

APPLE CIDER VINEGAR

Add one teaspoon of apple cider vinegar to a lukewarm glass of water and drink it first thing in the morning. Ensure that you do not consume anything in the next 30 minutes of drinking this miracle potion that aids in weight loss, helps to reduce cholesterol and lowers blood sugar levels.

AMLA JUICE

Concentrated amla juice is available in almost every drugstore. Add two tablespoons of the juice to a glass of water and drink it on an empty stomach. Do not eat or drink anything till the next thirty minutes. Amla juice is a perfect drink to boost immunity and also helps in weight loss apart from improving skin and hair.

HONEY LEMON WATER

An age-old remedy, honey lemon water is a preferred drink for weight loss. Add a teaspoon of lemon juice and honey each to a glass of lukewarm water and drink it first thing in the morning.

AMLA ALOE VERA JUICE

The concentrated form of amla and aloe vera juice is also available in drugstores as well as online. Mix 30ml of juice in a glass of water and drink it on an empty stomach in the morning. This mixture contains essential vitamins and improves metabolism and digestion, thereby aiding weight loss. It acts as a natural detox and promotes clear skin.

GINGER WATER

Add half a teaspoon of ginger zest to a pot of boiling water. After a few minutes, pour the mixture into a glass and allow it to cool for a while. Drink it once it is lukewarm. Ginger water boosts immunity and hydrates the body apart from helping in weight loss and balancing blood sugar levels.

GREEN TEA AND MINT TEA

Boil a cup of water with a few mint leaves. After five minutes, add green tea to the pot. Boil it for five minutes and then, strain it into a cup and drink it in the morning. This is an effective drink for weight loss.

LEMON HONEY AND CINNAMON WATER

Mix half a teaspoon of cinnamon powder with some lemon juice and honey. Put the mixture in a glass and add warm water to it. Drink it on an empty stomach. This concoction kills your hunger pangs, thereby aiding in weight loss.

LEMON WATER WITH CHIA SEEDS

Add the juice of half a lemon to a glass of lukewarm water. Mix Chia seeds in this drink and consume it in the morning. It will not only detoxify your body but will also help you in losing weight.

GREEN TEA

If you want to cut a long story short, ditch your regular cup of coffee or chai, and begin your day with green tea. It contains antioxidants and is also great for your skin. Weight loss? Yes, it helps.

JEERA WATER

This is a sureshot method to lose weight because Jeera water burns fat like nobody’s business. Soak a tablespoon of cumin seeds in water overnight. Strain the water and consume it in the morning. That’s it

Also read : 15 Foods That Boost the Immune System

About Dr Bedekar Hospital For Women And Children in Thane:

Dr Bedekar Hospital Thane Offers Pregnancy clinics thane Do Get in Touch to Book Appointment With Our Experienced Team of Doctors.

Talk to Us On 022 2542 1438 / 9820913256 Or Email Us At bedekarhospital@gmail.com

Happy to Help!

April 2020

Immune system boosters

Feeding your body certain foods may help keep your immune system strong. If you’re looking for ways to prevent winter colds and the flu, your first step should be a visit to your local grocery store. Plan your meals to include these 15 powerful immune system boosters.

1. Citrus fruits

Most people turn to vitamin C after they’ve caught a cold. That’s because it helps build up your immune system. Vitamin C is thought to increase the production of white blood cells. These are key to fighting infections.
Popular citrus fruits include:

• Grapefruit
• Oranges
• Tangerines
• Lemons
• Limes
• Clementines

Because your body doesn’t produce or store it, you need daily vitamin C for continued health. Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it’s easy to add a squeeze of this vitamin to any meal.

2. Red bell peppers

If you think citrus fruits have the most vitamin C of any fruit or vegetable, think again. Ounce for ounce, red bell peppers contain twice as much vitamin C as citrus. They’re also a rich source of beta carotene. Besides boosting your immune system, vitamin C may help maintain healthy skin. Beta carotene helps keep your eyes and skin healthy.

3. Broccoli

Broccoli is supercharged with vitamins and minerals. Packed with vitamins A, C, and E, as well as many other antioxidants and fiber, broccoli is one of the healthiest vegetables you can put on your table. The key to keeping its power intact is to cook it as little as possible — or better yet, not at all.

4. Garlic

Garlic is found in almost every cuisine in the world. It adds a little zing to food and it’s a must-have for your health. Early civilizations recognized its value in fighting infections. According to the National Center for Complementary and Integrative HealthTrusted Source, garlic may also help lower blood pressure and slow down hardening of the arteries. Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.

5. Ginger

Ginger is another ingredient many turn to after getting sick. Ginger may help decrease inflammation, which can help reduce a sore throat and other inflammatory illnesses. Ginger may also help decrease nausea.

While it’s used in many sweet desserts, ginger packs some heat in the form of gingerol, a relative of capsaicin. Ginger may help decrease chronic pain and may possess cholesterol-lowering properties, according to recent animal research

6. Spinach

Spinach made our list not just because it’s rich in vitamin C. It’s also packed with numerous antioxidants and beta carotene, which may increase the infection-fighting ability of our immune systems. Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients. However, light cooking enhances its vitamin A and allows other nutrients to be released from oxalic acid.

7. Yogurt

Look for yogurts that have “live and active cultures” printed on the label, like Greek yogurt. These cultures may stimulate your immune system to help fight diseases. Try to get plain yogurts rather than the kinds that are preflavored and loaded with sugar. You can sweeten plain yogurt yourself with healthy fruits and a drizzle of honey instead.

Yogurt can also be a great source of vitamin D, so try to select brands fortified with vitamin D. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases.

8. Almonds

When it comes to preventing and fighting off colds, vitamin E tends to take a backseat to vitamin C. However, vitamin E is key to a healthy immune system. It’s a fat-soluble vitamin, meaning it requires the presence of fat to be absorbed properly. Nuts, such as almonds, are packed with the vitamin and also have healthy fats. A half-cup serving, which is about 46 whole, shelled almonds, provides nearly 100 percent of the recommended daily amount of vitamin E.

9. Turmeric

You may know turmeric as a key ingredient in many curries. But this bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis. Also, researchTrusted Source shows that high concentrations of curcumin, which gives turmeric its distinctive color, can help decrease exercise-induced muscle damage.

10. Green tea

Both green and black teas are packed with flavonoids, a type of antioxidant. Where green tea really excels is in its levels of epigallocatechin gallate, or EGCG, another powerful antioxidant. EGCG has been shown to enhance immune function. The fermentation process black tea goes through destroys a lot of the EGCG. Green tea, on the other hand, is steamed and not fermented, so the EGCG is preserved.

Green tea is also a good source of the amino acid L-theanine. L-theanine may aid in the production of germ-fighting compounds in your T-cells.

11. Papaya

Papaya is another fruit loaded with vitamin C. You can find 224 percent of the daily recommended amount of vitamin C in a single papaya. Papayas also have a digestive enzyme called papain that has anti-inflammatory effects.

Papayas have decent amounts of potassium, B vitamins, and folate, all of which are beneficial to your overall health.

12. Kiwi

Like papayas, kiwis are naturally full of a ton of essential nutrients, including folate, potassium, vitamin K, and vitamin C. Vitamin C boosts white blood cells to fight infection, while kiwi’s other nutrients keep the rest of your body functioning properly.

13. Poultry

When you’re sick, chicken soup is more than just a feel-good food with a placebo effect. It helps improve symptoms of a cold and also helps protect you from getting sick in the first place. Poultry, such as chicken and turkey, is high in vitamin B-6. About 3 ounces of light turkey or chicken meat contains 40 to 50 percent of your daily recommended amount of B-6.

Vitamin B-6 is an important player in many of the chemical reactions that happen in the body. It’s also vital to the formation of new and healthy red blood cells. Stock or broth made by boiling chicken bones contains gelatin, chondroitin, and other nutrients helpful for gut healing and immunity.

14. Sunflower seeds

Sunflower seeds are full of nutrients, including phosphorous, magnesium, and vitamin B-6. They’re also incredibly high in vitamin E, a powerful antioxidant.

Vitamin E is important in regulating and maintaining immune system function. Other foods with high amounts of vitamin E include avocados and dark leafy greens.

15. Shellfish

Shellfish isn’t what jumps to mind for many who are trying to boost their immune system, but some types of shellfish are packed with zinc.

Zinc doesn’t get as much attention as many other vitamins and minerals, but our bodies need it so that our immune cells can function as intended.

Varieties of shellfish that are high in zinc include:

• crab
• clams
• lobster
• mussels

Keep in mind that you don’t want to have more than the daily recommended amount of zinc in your diet. For adult men, it’s 11 milligrams (mg), and for women, it’s 8 mg. Too much zinc can actually inhibit immune system function.

More ways to prevent the flu

Variety is the key to proper nutrition. Eating just one of these foods won’t be enough to help fight off the flu, even if you eat it constantly. Pay attention to serving sizes and recommended daily intake so that you don’t get too much of a single vitamin and too little of others.

Eating right is a great start, and there are other things you can do to protect you and your family from the flu, cold, and other illnesses. Start with these flu prevention basics and then read these seven tips for flu-proofing your home. Perhaps most importantly, read up on the flu vaccine and decide whether it’s right for you.

Also read : Having Trouble Falling Asleep? Avoid These Foods Before Going To Bed

About Dr Bedekar Hospital For Women And Children in Thane:

Dr Bedekar Hospital Thane Offers Pregnancy clinics thane Do Get in Touch to Book Appointment With Our Experienced Team of Doctors.

Talk to Us On 022 2542 1438 / 9820913256 Or Email Us At bedekarhospital@gmail.com

Happy to Help!

April 2020

We’re all aware of the fact that we are supposed to take 7-8 hours of sleep every night. And yet, many of us spend our night binge-watching or tossing and turning in bed. When you wake up the next morning, you feel tired and fatigued as you drag yourself out of bed to get through the day.

If that sounds relatable to you, it’s time to start noticing your eating habits. Yes, you read that right. Experts believe that certain foods can result into sleepless nights and cause insomnia. According to a study from Columbia University Vagelos College of Physicians and Surgeons in New York City, NY, suggests that a diet rich in carbohydrates and sugar can cause insomnia. This research was later published in The American Journal Of Clinical Nutrition. In the study author James Gangwisch, PhD explained why it happens and wrote, “When blood sugar is raised quickly, your body reacts by releasing insulin, and the resulting drop in blood sugar can lead to the release of hormones such as adrenaline and cortisol, which can interfere with sleep.”

Coffee

Let’s start with the obvious, we all know that consuming coffee late at night keep us awake. In fact, experts believe that caffeine can stay in our blood for longer than you can expect, so, it is recommended not to consume it after 2 pm

Ice Cream

Who doesn’t crave something sweet before sleeping? We all do. But ice creams are loaded with fats and sugar which our immune system won’t be able to digest and can disrupt your sleep.

Chocolates

Gorging on a piece of dark chocolate may satiate your sugar cravings, but do you know that it can prevent you from falling asleep? Chocolates contain caffeine, which can increase arousal, keep you awake whole night!

Cauliflower or Broccoli

Being healthy by eating green veggies has a time and place and it is definitely not before going to bed. Broccoli and cauliflower contain a compound tryptophan which sabotages our sleep.

Pizza

Some of us may dream about baked food, but high-fat food like pizza can keep you awake whole night. Eating one slice before bed may not be enough to keep you awake, but eating an entire pizza may push your digestive system into overdrive and can cause heartburn ― both of which are enough to disrupt your sleep.

Alcohol

A nightcap may seem like a good idea, especially if you are unable to sleep, but remember when you get sober, you are more likely to wake up in the middle of the night and won’t be able to fall asleep again.

Also read : Q&A on COVID-19, pregnancy, childbirth and breastfeeding

About Dr Bedekar Hospital For Women And Children in Thane:

Dr Bedekar Hospital Thane Offers Pregnancy clinics thane Do Get in Touch to Book Appointment With Our Experienced Team of Doctors.

Talk to Us On 022 2542 1438 / 9820913256 Or Email Us At bedekarhospital@gmail.com

Happy to Help!

Are pregnant women at higher risk from COVID-19?

Research is currently underway to understand the impacts of COVID 19 infection on pregnant women. Data are limited, but at present there is no evidence that they are at higher risk of severe illness than the general population.

However, due to changes in their bodies and immune systems, we know that pregnant women can be badly affected by some respiratory infections. It is therefore important that they take precautions to protect themselves against COVID-19, and report possible symptoms (including fever, cough or difficulty breathing) to their healthcare provider.

WHO will continue to review and update its information and advice as more evidence becomes available.

I’m pregnant. How can I protect myself against COVID-19?

Pregnant women should take the same precautions to avoid COVID-19 infection as other people. You can help protect yourself by:

• Washing your hands frequently with an alcohol-based hand rub or soap and water.
• Keeping space between yourselves and others and avoiding crowded spaces.
• Avoiding touching your eyes, nose and mouth.
• Practicing respiratory hygiene. This means covering your mouth and nose with your bent elbow or tissue when you cough or sneeze. Then dispose of the used tissue immediately.

If you have fever, cough or difficulty breathing, seek medical care early. Call before going to a health facility, and follow the directions of your local health authority.

Pregnant women and women who have recently delivered – including those affected by COVID-19 – should attend their routine care appointments.

Should pregnant women be tested for COVID-19?

Testing protocols and eligibility vary depending on where you live.

However, WHO recommendations are that pregnant women with symptoms of COVID-19 should be prioritized for testing. If they have COVID-19, they may need specialized care.

Can COVID-19 be passed from a woman to her unborn or newborn baby?

We still do not know if a pregnant woman with COVID-19 can pass the virus to her foetus or baby during pregnancy or delivery. To date, the virus has not been found in samples of amniotic fluid or breastmilk.

What care should be available during pregnancy and childbirth?

All pregnant women, including those with confirmed or suspected COVID-19 infections, have the right to high quality care before, during and after childbirth. This includes antenatal, newborn, postnatal, intrapartum and mental health care.

A safe and positive childbirth experience includes:

• Being treated with respect and dignity;
• Having a companion of choice present during delivery;
• Clear communication by maternity staff;
• Appropriate pain relief strategies:
• Mobility in labour where possible, and birth position of choice.

If COVID-19 is suspected or confirmed, health workers should take all appropriate precautions to reduce risks of infection to themselves and others, including hand hygiene, and appropriate use of protective clothing like gloves, gown and medical mask.

Do pregnant women with suspected or confirmed COVID-19 need to give birth by caesarean section?

No. WHO advice is that caesarean sections should only be performed when medically justified.

The mode of birth should be individualized and based on a woman’s preferences alongside obstetric indications.

Can women with COVID-19 breastfeed?

Yes. Women with COVID-19 can breastfeed if they wish to do so. They should:

• Practice respiratory hygiene during feeding, wearing a mask where available;
• Wash hands before and after touching the baby;
• Routinely clean and disinfect surfaces they have touched.

Can I touch and hold my newborn baby if I have COVID-19?

Yes. Close contact and early, exclusive breastfeeding helps a baby to thrive. You should be supported to

• Breastfeed safely, with good respiratory hygiene;
• Hold your newborn skin-to-skin, and
• Share a room with your baby

You should wash your hands before and after touching your baby, and keep all surfaces clean.

I have COVID-19 and am too unwell to breastfeed my baby directly. What can I do?

If you are too unwell to breastfeed your baby due to COVID-19 or other complications, you should be supported to safely provide your baby with breastmilk in a way possible, available, and acceptable to you. This could include:

• Expressing milk;
• Relactation;
• Donor human milk.

Also read : 6 exercises which you can easily do at home

About Dr Bedekar Hospital For Women And Children in Thane:

Dr Bedekar Hospital Thane Offers Gynaecologist in Thane. Do Get in Touch to Book Appointment With Our Experienced Team of Doctors.

Talk to Us On 022 2542 1438 / 9820913256 Or Email Us At bedekarhospital@gmail.com

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March 2020

With home-quarantine becoming essential to save yourself from getting infected with the COVID-19, it is important to keep yourselves fit at the same. You can neither go out for a run, nor go to the gym but one thing you can do for sure is workout at home.

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At-home exercises are not as difficult as they sound like. To make working out easier for you, here are 6 easy exercises which you can do at home and keep yourself fit, even in the quarantine period

Back lunge

Lunges are an awesome way to tone the lower part of your body. Backward lunges majorly target your hips, glutes and thighs. Backward lunges are safer than forward lunges, for the knees, as the pressure is reduced.

All you need to do is stand straight and move one leg backward and lower yourself. Make sure the knee of the leg which goes back do not touch the ground. Continue it for seconds and do 2-3 sets of the exercise. You can also add weight, if you have any at home, for extra resistance.

Curtsy lunge

Curtsy lunges target your inner thigh muscles and helps in toning it. The exercise engages your quads, hamstrings, calves and back. As it works on many parts of your body at the same time, it is an ideal all-in-one exercise.

Stand with your feet apart and keep your hands on your waist. Now step back towards the right, with your left leg in a way that your thighs cross. Bend both knees in the process. Return to the initial position and repeat with the other leg.

Front lunge

Front lunges are the complete opposite of back lunges. It not only helps in toning but also helps in strengthening leg muscles, it involves your core, butt and leg muscles altogether.

Stand with feet shoulder apart and step forward with left leg. Now lower yourself on the ground in a way that your left foot is flat on the ground while right leg is parallel with the ground.

Lateral lunge

Another type of lunges is the lateral lunge. It is a great exercise to do in order to stabilize the muscles of the hip joint. As the exercise is done sideways, it involves the side glutes and quadriceps muscles.

Stand straight with your feet firmly on the ground. Now lift your left leg and take a step sideways, without moving your right leg. Now bend your left leg but make sure that your right knee is straight. Come back to the initial position and repeat with the other leg.

High plank

Planks might look simple but in reality are hard to do. Planks involve your arms, legs, and abs, which makes them an all-encompassing workout.

For this exercise keep your palms and toes firmly on the ground and keep them stretched. Keep your back straight and do not sag, as it might cause back pain. Now lift one leg and move the knee forward and try drawing a circle with it. Do the same with other leg as well.

Straight arm circle

A very simple exercise which will get your shoulder, biceps and triceps moving is straight arm circles. If you have excess fat on your arms, then this is the ideal exercise to do.

Just stand straight with your arms on your both sides, parallel to the ground. Now make big circles with your arms without bending the elbows. Continue the exercise for 30 seconds. You can easily do 3-4 sets of this workout.

Also read : The Benefits of Breastfeeding

About Dr Bedekar Hospital For Women And Children in Thane:

Dr Bedekar Hospital Thane Offers Gynaecologist in Thane. Do Get in Touch to Book Appointment With Our Experienced Team of Doctors.

Talk to Us On 022 2542 1438 / 9820913256 Or Email Us At bedekarhospital@gmail.com

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February, 2020

There are possible early warning signs of infertility. There are also risk factors, things that make it more likely you may have difficulty getting pregnant. While many couples will have no signs or symptoms, if you do have any, you should talk to your doctor sooner than later.

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Infertility is defined by how long you have been trying to conceive unsuccessfully. If you have been trying for one year without success—or for six months, if you’re age 35 or older—then your doctor will diagnose you as being infertile. But do you have to try for a year to know if there may be a problem?

Here are some questions to ask yourself and your partner. If you answer yes to any of these, speak to your doctor before you spend a year trying on your own.

Irregular Menstrual Cycles

When menstruation begins, having irregular periods can be normal. It takes the body awhile to get regulated. Once you’ve passed your teenage years, your cycles should be regular. An irregular cycle can be a red flag for infertility problems and may be a sign of an ovulation problem.

If your cycles are unusually short or long (less than 24 days or more than 35 days), or they come unpredictably, speak with your doctor. If you don’t get your periods at all, you absolutely must talk to your doctor.

There are a variety of causes for irregular periods. Polycystic ovarian syndrome (PCOS) is one of the most common causes of irregular cycles and ovulation-related infertility. Other possible causes for irregular periods include hyperprolactinemia, primary ovarian insufficiency, thyroid dysfunction, low ovarian reserves, being over or underweight, and excessive exercise.

Light/Heavy Bleeding and Cramps

Bleeding for anything between three to seven days can be considered normal. However, if the bleeding is very light or extremely heavy and intense, you should see your doctor.

Other period-related symptoms that may indicate a fertility problem include:

1. Significant changes in bleeding heaviness
2. Significant changes in the length of bleeding days
3. Severe menstrual cramps
4. Unusual spotting between cycles

Menstrual cramps that interfere with your daily life can be a symptom of endometriosis or pelvic inflammatory disease, both of which can cause infertility. Both of these diseases get worse with time, so it’s important you don’t delay seeking help.

Age: Older Than 35

Both female and male fertility declines with age. The risk of infertility increases at age 35 for women and continues to grow with time. A 30-year-old woman has a 20 percent chance of conceiving in any one month, while a 40-year-old woman has only a 5 percent chance.2 Women over 35 are also more likely to experience a miscarriage and to have a child with a congenital disease.

Male fertility is also affected by age, though not as drastically as in women. Research has found that with increased age, male fertility and sperm health decreases, including an increase in DNA-damaged sperm.3 Male age has been linked to an increased risk of miscarriage, the passing on of genetic problems, and some congenital disabilities. Increased male age has also been associated with increased rates of autism and schizophrenia.

A number of surveys and research studies over the years have found that many women (and men) are unaware of how much female fertility declines with age. People frequently overestimate their chances of conceiving at age 40 or 44. Or they assume IVF treatment alone can solve the issue. (It can’t.)

A fascinating study looked at what age a couple should start trying to have a family, based on how many kids they eventually want to have and whether they are open to IVF treatment

No IVF

• Begin by age 32 for one child (90 percent chance)
• Begin by age 27 for two children
• Begin by age 23 for three children

Open to IVF

• Begin by age 35 for one child (90 percent chance)
• Begin by age 31 for two children
• Begin by age 28 for three children

IVF treatment is also impacted by male age. One study found that for each additional year of paternal age, there was an 11 percent increased odds of not achieving pregnancy and a 12 percent increase in the odds of not having a live birth.

Of course, even if you are young, you’re not guaranteed a baby. Young men and women can also experience infertility.

Partner Fertility

Male factor infertility isn’t always so obvious, and there are rarely symptoms. Usually, low sperm counts or inhibited sperm mobility is determined by a sperm analysis. (In other words, you’ll need to go through fertility testing to discover the problem.)

But if your partner experiences sexual dysfunction, this could be an infertility red flag.

Weight

Your weight plays a major role in your fertility. Being overweight—or underweight—can lead to trouble conceiving. In fact, obesity may be one of the most common causes of preventable subfertility.

If you are obese, research has found that losing 5 to 10 percent of your weight can jump start ovulation.

Being over or underweight can also have an adverse effect on male fertility. A meta-analysis suggests that men with a BMI below 20 may be at risk for lower sperm concentration and sperm counts, while obese men have been found to have lower levels of testosterone and lower sperm counts.

If you are having difficulty with losing extra weight, talk to your doctor. Some hormonal causes of infertility can lead to weight problems. For example, PCOS increases your risk of obesity and happens to also be a cause of infertility.

Miscarriage Rate

Infertility is usually associated with the inability to get pregnant. However, a woman who experiences recurrent miscarriages may also need help getting pregnant.

Miscarriage is not that uncommon. It occurs in nearly 20 percent of pregnancies.10 Repeated miscarriage is not common. Only one percent of women will miscarry three pregnancies in a row If you’ve had two successive miscarriages, talk to your doctor.

Chronic Illnesses

Chronic diseases, as well as their treatments, can lead to fertility problems. For example, diabetes, untreated celiac disease, periodontal disease, and hypothyroidism can increase your risk for infertility

Sometimes, treatments for chronic illnesses can negatively impact fertility. Insulin, antidepressants, and thyroid hormones may lead to irregular cycles. Tagamet (cimetidine), a medication used in treating peptic ulcers, and some hypertension medications can cause male factor infertility. These medications may cause problems with sperm production or their ability to fertilize the egg.

Past Cancers

Some cancer treatments can lead to fertility problems. If you or your partner has gone through cancer treatments, especially radiation therapy that was near the reproductive organs, seeking feedback from your doctor is recommended.

History of STDs

Sexually transmitted illnesses (or STDs/STIs) can be the cause of infertility. Infection and inflammation from chlamydia or gonorrhea can cause blockage of the fallopian tubes. This can make pregnancy either impossible or put a woman at risk for an ectopic pregnancy.

The same applies to men. Left untreated, an infection can lead to scar tissue within the male reproductive tract, making semen transfer ineffective or even impossible.

Because chlamydia and gonorrhea do not usually cause noticeable symptoms in women, it’s important that you’ve been screened for these STDs. Many sexually transmitted infections are symptomless in women. You may feel fine while the disease silently wreaks havoc on your reproductive organs.

If you have any symptoms of an STI, see your doctor right away, and if you’re at risk of contracting an STI, get regular checks even if you are asymptomatic.

Smoking and Alcohol Habits

Just about everyone knows drinking and smoking while pregnant is a big no-no. But smoking and drinking while trying to get pregnant is also a problem.

Smoking negatively affects sperm counts, sperm shape, and sperm movement, all important factors for conception. IVF treatment success has also been found to be poorer in male smokers, even when IVF with ICSI is used. (ICSI involves taking a single sperm and directly injecting it into an egg.)

Smoking is also connected to erectile dysfunction, so dropping the habit may reverse some of the adverse effects.

In women, smoking can speed up the process of ovarian aging, bringing on earlier menopause. The good news is that if you quit early enough, you may be able to reverse some of the damage. Heavy drinking can also lead to fertility problems, both for men and women.

Most studies have found that a few drinks a week won’t cause any harm, but excessive drinking has been linked to lower sperm counts, poor sperm movements, and irregular sperm shape.3 One study found that with every additional drink consumed per week, the IVF success rate decreased.

Toxic Chemicals at Work

Does your job involve close contact with toxic chemicals? If so, you may be at greater risk for infertility and decreased sperm health.

Farmers, painters, varnishers, metal workers, and welders have all been found to be at risk for reduced fertility. If your job involves toxic chemical contact or high heat conditions, speak to your doctor. There may be more steps you can take to protect yourself.

High Temperatures

High temperatures are bad news for sperm. You’ve most likely heard of this in relation to the boxers versus briefs argument. The thinking was that boxers, being less restrictive and having more airflow, would lead to cooler testicular temperatures and healthier levels of fertility. The research isn’t clear on whether boxers or briefs matter, although wearing extremely tight shorts or underwear, especially when made from a non-breathable fabric, may have an impact on sperm health.

More sources of sperm-troubling heat include:

1. Hot tubbing or long hot baths
2. Sitting for prolonged periods of time with your legs together (like at a desk job or while driving long distances)
3. Sitting with a laptop on your lap
4. Heated car seats

Heat damaging effects are reversible in most cases, though evidence suggests that wet heat such as hot tub exposures do not cause infertility. But removing the heat exposure can improve sperm motility. In a small study of infertile men who engaged in hot tubs at least 30 minutes a week, researchers asked them to stop for six months.15 Sperm motility counts measurably improved, but the men remained infertile. About half of them were heavy smokers, suggesting that the infertility may arise from multiple lifestyle factors that may need to be addressed simultaneously.

A Word From Verywell

About 80 percent of couples will conceive within six months, and about 90 percent will be pregnant after a year, if they are having well-timed sexual intercourse. If you don’t get pregnant after one year of trying, you should see your doctor. If you’re 35 years old or older, then you should see your doctor after six months of trying.

However, what if you have a possible sign of infertility before the one-year mark? What if you’re at risk for infertility?

In that case, talk to your doctor now. Your doctor can run some basic fertility tests. If everything comes back normal, you can continue trying on your own for a while longer. However, if there is a problem, you will have caught it much sooner, and your odds of successful fertility treatment will be higher.

About Dr Bedekar Fertility Solution and IVF Clinic Thane:

Dr Bedekar Fertility Solution and IVF Clinic Thane is One of Best Infertility clinics in Thane, Mumbai.
We Provide Treatment for IVF, ICSI, (IUI), Surrogacy, Egg Donation, Semen Analysis, TESE / PESA etc.

How to Understand Your Body During Menopause Women looking confused about the changes happening to their bodies Menopause is a natural stage of a woman’s life, but from weight gain to hot flashes, it’s not always an easy adjustment. Gretchen Hong, ANP-BC, UnityPoint Health, explains menopause weight gain, why the weight might seem to sit around your belly and offers advice on how to get back to feeling like yourself.

What is Perimenopause and Menopause?

• Perimenopause. This is the traditional time between a woman’s normal menstrual pattern and menopause. Most women will start having hot flashes, night sweats, mood swings and will go months without periods.
• Menopause. The natural stage in a women’s life officially begins when she hasn’t had a period for a full year. Worldwide, most women enter menopause between the ages of 49 and 52.
• Early onset menopause. Early onset menopause occurs before the age of 40 and is caused by ovaries that are not functioning normally. Sometimes, it is caused by radiation or chemotherapy.

What Causes Menopause Weight Gain?

“The same factors that cause weight gain before menopause are also present after menopause,” Hong says. “Without proper nutrition and exercise, women will gain weight steadily after their third decade of life and continue this steady gain through menopause.”

• Gradual loss of muscle mass. Part of the steady weight gain is likely due to gradual loss of muscle that happens steadily as women age. Muscle burns more calories. Strength training with weights will increase muscle mass and also help improve bone strength. Aim for 30-60 minutes of cardiovascular and weight-resistance training most days of the week.
• Eating too many calories.If you eat more calories than your body burns with activity, weight gain usually happens.
• Medical conditions and medication.Some medical conditions or medications you take may contribute to weight gain, like those for thyroid disorder or diabetes.
• Lack of sleep.Inadequate sleep is linked to weight gain because it throws off specific hormones that control appetite. If you don’t get enough sleep, you will feel hungry and eat more than your body needs. We should try to get 6-8 hours of rest each night.
• Hormonal shifts.Menstrual cycles are regulated by several hormones. When you enter perimenopause, the ovaries do not respond as well to the hormones that encourage ovulation. After menopause, the ovaries are no longer producing estrogen, so there is a shift in hormones in that way. The shift alone doesn’t cause weight gain but is a part of the equation.

Menopause and Weight Gain in the Stomach

If you feel like you’re gaining weight around your midsection, you’re not alone. However, Hong says you probably should not blame menopause alone for this struggle.

“Women tend to gain weight around the belly as they age. Genetics may also play a role in where women carry most of their weight. Hormones are also part of the story, as lower levels of estrogen influence where fat is deposited in the body.”

Diet for Menopausal Weight Gain

Unfortunately, there’s no magic bullet to keep you from gaining weight during menopause. Hong says the best thing you can do is make healthy food choices and get regular exercise. Think about things like cutting out sugary beverages, eating more fruits and vegetables and aiming for 30 minutes of exercise most days of the week.

“Women looking to make a change to their diet or lifestyle should have a conversation with a health care provider. Many women are trying to cut calories or exercise but not seeing results. A health care provider will ask about your exercise routine, learn about your eating habits and look for other causes of weight gain, like medication or medical conditions, that may be hampering your efforts,” Hong says.

Managing Hot Flashes

Perimenopause and menopause usually come with hot flashes. Take comfort in the fact that these changes happen to all women, and you’re not going through it alone. Hong suggests reaching out to other women you know for support. Hong says don’t forget to tap in to your provider’s knowledge. He/she can review your unique history and help you transition into this new phase of your life.

“I suggest dressing in layers and wearing cotton fabrics. Also, try using a fan or drinking cold beverages to keep your core temperature cool. It’s also best to avoid spicy and hot foods or beverages, which may trigger a hot flash. Also, set your thermostat to lower temperatures,” Hong says.

About Dr Bedekar Hospital For Women And Children in Thane:

Dr Bedekar Hospital Thane Offers Gynaecologist in Thane. Do Get in Touch to Book Appointment With Our Experienced Team of Doctors.

Talk to Us On 022 2542 1438 / 9820913256 Or Email Us At bedekarhospital@gmail.com

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Breastfeeding Benefits for Baby

Breast milk is nature’s perfect baby food. It contains immunity-boosting antibodies and healthy enzymes that scientists have yet to replicate. Here are some advantages of breast milk for babies:

Protects against allergies and eczema. If there’s a history of either in your family, it may be especially beneficial for you to breastfeed. Proteins in cow’s milk and soy milk formulas can stimulate an allergic reaction, while the proteins in human breast milk are more easily digested.

Causes less stomach upset, diarrhea, and constipation than formula. This is also because breast milk is so easy for your baby’s body to break down.

Reduces the risk of viruses, urinary tract infections, inflammatory bowel disease, gastroenteritis, ear infections, and respiratory infections. “The incidences of pneumonia, colds, and viruses are reduced among breastfed babies,” says infant-nutrition expert Ruth A. Lawrence, M.D., a professor of pediatrics and OB-GYN at the University of Rochester School of Medicine and Dentistry in Rochester, N.Y., and the author of Breastfeeding: A Guide for the Medical Profession (Elsevier-Mosby). Additionally, formula-fed infants are three times more likely to suffer from ear infections than breastfed babies, and up to five times more likely to suffer from pneumonia and lower respiratory-tract infections.

Lessens the risk of SIDS Although the connection is unclear, breastfed infants account for only half as many SIDS cases as formula-fed infants do.

Makes vaccines more effective. Research shows that breastfed babies have a better antibody response to vaccines than formula-fed babies.

Protects against diseases such as spinal meningitis, type 1 diabetes, and Hodgkin’s lymphoma.You pass your baby immune factors and white blood cells through breast milk.

Lack of sleep. Inadequate sleep is linked to weight gain because it throws off specific hormones that control appetite. If you don’t get enough sleep, you will feel hungry and eat more than your body needs. We should try to get 6-8 hours of rest each night.

May make your baby smarter. Research is still inconclusive, but studies are pointing toward breastfed babies having higher IQ scores later in life, even when taking socioeconomic factors into consideration. The fatty acids in breast milk are thought to be the brain boosters.

Could help prevent obesity. Some studies show that breastfed infants are less likely to be obese later in life. The theory is that nursing mothers get in tune with signals that their baby is full, and don’t overfeed. “You have to read your baby’s ‘satiety cues’ a little better, because unlike with a bottle, you can’t see how much he’s eaten. You have to rely on your own instincts and your baby’s behavior to know when your baby is full,” says Heather Kelly, an international board-certified lactation consultant in New York City and a member of the Bravado Breastfeeding Information Council’s advisory board.

Brings baby close to you. Bottlefed babies form bonds with their parents too, of course, but the skin-to-skin contact of breastfeeding is reassuring to a newborn.

Breastfeeding Benefits for Mom

The benefits of breastfeeding don’t only extend to your baby. It turns out that breastfeeding can boost your health as well, since it:

Lowers your risk of breast and ovarian cancer Studies show that women who breastfeed have less risk of these cancers later in life.

Helps you lose pregnancy weight Because milk production burns about 300 to 500 calories a day, nursing mothers tend to have an easier time losing pregnancy weight in a healthy way—that is, slowly and without dieting. “Breast milk contains 20 calories per ounce. If you feed your baby 20 ounces a day, that’s 400 calories you’ve swept out of your body,” says Lawrence.

Triggers your uterus to shrink back to prepregnancy size.In fact, in the first few weeks, you might feel mild contractions while you’re nursing.

May lower your risk of osteoporosis. According to Lawrence, women who breastfeed have a lower risk of postmenopausal osteoporosis. “When a woman is pregnant and lactating, her body absorbs calcium much more efficiently,” Lawrence explains. “So while some bones, particularly those in the spine and hips, may be a bit less dense at weaning, six months later, they are more dense than before pregnancy.”

Heals your body after delivery. The oxytocin released when your baby nurses helps your uterus contract, reducing post-delivery blood loss. Plus, breastfeeding will help your uterus return to its normal size more quickly—at about six weeks postpartum, compared with 10 weeks if you don’t breastfeed.

Delays menstruation. Breastfeeding your baby around the clock—no bottles or formula—will delay ovulation, which means delayed menstruation. “Breastfeeding causes the release of prolactin, which keeps estrogen and progesterone at bay so ovulation isn’t triggered,” Kelly explains. “When your prolactin levels drop, those two hormones can kick back in, which means ovulation—and, hence, menstruation—occurs.” Even if you do breastfeed exclusively, your prolactin levels will eventually drop over the course of several months. Many moms who solely nurse will see their periods return between six and eight months after delivery, Kelly adds; others don’t for a full year.

Can give you some natural birth-control protection. Granted, it’s not as reliable as the pill or most other forms of birth control, but breastfeeding can keep you from ovulating if you follow these guidelines: Your period must not have resumed; you must breastfeed at least every four hours around the clock; you must not give your baby any pacifiers, bottles or formula; and you must be less than six months postpartum. According to Kelly, nighttime feedings are the most important to the “lactation amenorrhea method,” so do not let your baby (or yourself ) sleep through a feeding. “Going long stretches at night without nursing seems to be directly responsible for the return of ovulation,” she says. Prematurely sleep training your baby can also hasten ovulation.

Gives you closeness with your baby. Most moms cite this as the biggest benefit of breastfeeding. Nursing is something special the two of you share. You and baby exchange looks, noises, and cuddles during a nursing session, and communicate love to each other. “It’s empowering as a new mother to see your baby grow and thrive on your breast milk alone,” Lawrence says.

Saves you money. Breastfeeding is essentially free. According to La Leche League International, the cost of formula can range anywhere from $134 to $491 per month. That’s $1,608 to $5,892 in one year! Even if you choose to buy an electric pump, a nursing pillow, and several nursing bras, you’ll still only spend about half the cost of a year’s supply of formula.

The cost savings extend beyond your household, too. According to a study published in the journal Pediatrics, the United States would save about $13 billion per year in medical costs if 90 percent of U.S. families breastfed their newborns for at least six months.

Gives you less time off work. Your baby will be ill less often, so that means fewer sick days for you.

Cultivates friendships. “Breastfeeding helps cultivate relationships with other moms,” Kelly says. Whether it’s talking about parenting styles, nighttime feedings or engorgement, nursing allows women to forge positive postpartum relationships. Adds Kelly, “Women are supposed to be sitting together, nursing and taking care of babies.”

Makes you more eco-friendly. Dairy cows, which are raised in part to make infant formula, are a significant contributor to global warming: Their belching, manure and flatulence (really!) spew enormous amounts of methane, a harmful greenhouse gas, into the atmosphere.

Part-Time Benefits of Breastfeeding

The American Academy of Pediatrics asks new mothers to try to breastfeed their baby for a year, for optimal health benefits. But you should know that whatever amount of time you can devote to breastfeeding is better than none. For instance:

Breastfeeding for those first days in the hospital gives your baby colostrum. Formula isn’t able to change its constitution, but your breast milk morphs to meet your baby’s changing needs. Colostrum—the “premilk” that comes in after you deliver—is chock-full of antibodies to protect your newborn baby. “It’s also higher in protein and lower in sugar than ‘full’ milk, so even a small amount can hold off your baby’s hunger,” says Heather Kelly, an international board-certified lactation consultant in New York City and a member of the Bravado Breastfeeding Information Council’s advisory board.

Continuing during baby’s first three months gives your baby’s digestive system a break. When your full milk comes in (usually three to four days after delivery), it is higher in both sugar and volume than colostrum—again, just what your baby requires. “He needs a lot of calories and frequent feedings to fuel his rapid growth,” Kelly explains. “Your mature milk is designed to be digested quickly so he’ll eat often.” The proteins in cow’s milk formula as well as soy milk formula are tougher for an infant’s body to break down than those in breast milk, so the longer you can put off the transition to formula, the better.

Breastfeeding while baby starts solids gives you a smooth transition. Baby won’t go from all-milk meals straight to all baby cereal and mush — the gradual switch will last from age 4 to 6 months through baby’s first birthday. Continuing with breastfeeding while baby begins solids can cut down baby’s risk of developing allergies, including food allergies. Using your breast milk to mix baby’s cereal gives him the flavors he’s used to, and breastfeeding first thing in the morning and last thing in the evening gives him a calming (and nutritious) ritual.

For as long as you can nurse, you and your baby will feel the bonding of breastfeeding. The skin-to-skin contact and cuddly closeness you both get is a major breastfeeding benefit. Dad can get bonding time with a bottle and so can you if you need to, but nursing for as long as you’re comfortable gives you and baby a unique chance to get to know one another.

Dr Bedekar Hospital Thane Offers Gynaecologist in Thane. Do Get in Touch to Book Appointment With Our Experienced Team of Doctors.

Talk to Us On 022 2542 1438 / 9820913256 Or Email Us At bedekarhospital@gmail.com

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