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Taking Care of Your Mental Health in Pregnancy
Pregnancy can make you go through a range of emotions and feelings. On one side you may get all excited and happy to welcome your little bundle of joy into this world, but you may also be engulfed with the feelings of nervousness and ambiguity as to how your pregnancy journey is going to unfold. You may find it less stressful to deal with the physical changes happening inside your body than to deal with emotional or mental changes that may be affecting your mind. Just as your physical health is of prime importance, taking care of mental health is mandatory too. Read this post and understand how you can take care of your mental health during pregnancy.
How Does Pregnancy Affect Your Mental Health?
Pregnancy brings in many changes in your life, and your life will change a great deal once your baby arrives. Dealing with all the physical changes and hormonal changes may take a toll on your mental health too. You may feel worried about your baby’s wellbeing, or you may get jittery about the upcoming labour and birth too. All these overwhelming feelings may affect your mental health in pregnancy.
Mental Health Issues and Problems in Pregnancy
It is very normal for women and in some cases even men to experience mental issues or problems in pregnancy. Here are some of the common issues may crop up during pregnancy:
1. Anxiety
The feelings of anxiety crop up if you worry about how the future is going to unfold or how things are going to happen. Unnecessarily worrying about future may take a toll on your mental health during pregnancy. You may worry whether you will be able to nurture your baby well or whether or not you will be an excellent mother to your baby.
2. Depression
Another mental disorder that may affect a pregnant woman is depression. If negative feelings remain for weeks at a stretch, it is possible that you may be battling with depression. A woman can be depressed before or after getting pregnant; either scenario is not good for you or your unborn baby. Depression in pregnancy may crop up due to a number of reasons such as unplanned pregnancy, unreasonable work demands, problematic relationships etc.
Some of the other mental issues that you may face include bipolar disorder, eating disorder, OCD or obsessive-compulsive disorder, panic attacks etc.
Factors That Can Put You at Greater Risk of Developing Mental Issues When Pregnant
Following are some factors that may put you at a higher risk of developing mental issues in pregnancy:
If you are on drugs or you are an alcoholic.
If you have been on any kind of other addiction or abuse.
If you are facing troubles or problems in your relationships such as an estranged spouse, undergoing divorce or other such related issues.
If you feel you do not have adequate support or enough people to take care of you.
If you have faced mental problems in the past.
All these reasons or any other such situations may make you more prone to having mental problems in pregnancy.
When is It Time to Seek Advice from a Health Professional?
Just like you take care of your diet and nutrition in pregnancy, you should also take care of utmost care of your mental health. In case you feel you any of the following signs or symptoms, you should seek advice from a health professional:
If you feel you are worried or anxious most of the times and you are not able to handle it.
If your negative thoughts are affecting your day-to-day functioning and you are unable to deal with them.
If you are constantly experiencing negative or bad feelings for almost two weeks or more at a stretch.
If you are experiencing obsessive compulsive behavioural traits or you have panic attacks.
If you are surrounded by feelings of hopelessness, you are losing interest in day-to-day activities, you are not able to cope up, or in short, you are exhibiting signs of depression.
If you register any of the feelings mentioned above, it may be associated with some kind of mental issue. It becomes imperative that you seek some sort of mental health pregnancy support for the same. Many professional units work closely with people suffering from such mental health issues. You may get in touch with your doctor and get more info on the same.
Tips to Take Care of Your Mental Health while Pregnant
Here are some mental health and pregnancy guidelines that you can follow at your level to take care of your mental health during pregnancy:
1. Take Good Care Of Yourself
You are all set to welcome your baby into this world, and you may be doing everything for your baby and their wellbeing, but it is very important that you do not forget about yourself in that rut. Make yourself a priority too and do things once in a while that makes you happy. Take out time in a day and dedicate it to yourself and do things that you enjoy doing. Call this time ‘me-time’ and indulge in activities that make you happy and peaceful.
2. Too Much Knowledge May be Bad
It is important for you to be well-versed with the changing scenario, in other words, it is good to know about what is happening inside you or what will soon happen. However, all this information may sometimes intrigue you a bit too much, and you find it difficult to deal with. Therefore, you may go through prenatal or postnatal information, however, refrain from getting in-depth info or too much information on the topic.
3. Healthy Diet
Eat a good diet, which is loaded with all the essential nutrients. Eating good food is not only good for your growing baby but eating the right kind of diet also helps you in feeling good about yourself.
4. Get Ample Rest
With so many changes happening, getting rest and sleep may get a bit taxing. However, it is very important for you to get adequate rest to feel physically and mentally healthy. If you feel like napping at any time of the day, take out time and do it. It is your body’s way of signalling that it needs rest; therefore, do not neglect your body’s demands.
5. Exercise
One cannot undermine the importance of a good workout session. Pregnancy is no exception, which means it is essential for you to exercise to feel healthy. Take out time and exercise. Be it walking, cycling or swimming, any form of exercise is good. Whenever you exercise, your body releases feel-good hormones called endorphins. The release of these hormones makes you feel happy and relaxed and keeps stress and anxiety at bay. However, if yours is a high-risk pregnancy, you should talk to your doctor about the kinds of exercises you can do.
6. Your Support System
Humans are social beings, and we like to be surrounded by people for help and support. Pregnancy is a time when you require a good support system from people around you. It may be your partner, your friends, your parents or your siblings. It can be anyone you can rely on for help, guidance and support. Being around people who love and care for you will keep mental issues at bay.
7. Do Not Exert Yourself
Listen to your body and function accordingly. If your body cannot take long working hours or you are unable to manage your daily chores all by yourself, do not exert yourself. Do as much work as your body feels comfortable doing, this way your mind will be at peace too.
It is normal to feel anxious or stressed at some point in time during your pregnancy. However, if you feel you are not able to manage your mental state, it calls for professional help. Do not hesitate and ask for professional support immediately!
Also Read:
Dealing with Migraines while Pregnant
Fever during Pregnancy
Is Practising Yoga Inversions during Pregnancy Safe? Read more
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Planning for GOA this Vacation? Read this Useful Blog
Goa, India’s smallest state by area and the fourth smallest by population, has always been a preferred destination for Indian and foreign tourists. It’s long history as a Portuguese Colony and it’s preserved churches makes it more appealing to explore this beautiful and adventurous state. Therefore, if you are planning for Goa this vacation, read this useful blog for some good travel tips and ideas.
Routes to Reach GOA
1. Air
Goa International Airport, a Naval airfield, is located at Dabolim which is nearby to Vasco Da Gama. This airport caters to both international and domestic flight services.
2. Rail
Goa has two major railway stations – Margao and Vasco da Gama, and they both are located in the southern part of the state. If you are travelling from Southern Central railways, your stop should be at Vasco-da Gama, whereas the Konkan Railway terminus is Margao.
Once you reach your hotel/holiday home, it is best to hire any two-wheeler on a per day basis to explore Goa’s inside. The two-wheeler comes in a pocket-friendly rate whereas Four-wheelers are bit costly.
Places to Visit in Goa
1. Dudhsagar Waterfalls
Dudhsagar Waterfalls is India’s tallest waterfalls with the height of 1017 feet with an average width of 100 feet. The sight of this waterfall is like a beholding of a breath. This waterfall creates an illusion of a sea of milk falling from the top. It is located on the Mandovi River, in the border of Goa and Karnataka state border. You can also travel by road via Panjim. It is 60km far from this city. However, the Dudhsagar waterfalls are good to visit during Monsoons as the falls are more prominent. The waterfall comes in the jurisdiction of the Goa Forest Department. A jeep can be hired at Rs 1200 which can carry 6 people at a time to explore this natural beauty.
Entry Fee: Yes.
Photography Charges: Yes.
2. Fort Aguada
Fort Aguada and its Lighthouse are located on Sinquerim Beach overlooking the Arabian Sea. It is a 17th-century Portuguese fort. This Fort was been built by the then Portuguese rulers to provide fresh water supply to the ships passing by through the Arabian Sea. This fort gives a beautiful view to the sea with fresh breezing air. The fort opens at 8.00am and closes down at 5.30 pm.
Entry Fee: No
Photography Fee: No.
3. Calangute Beach
Calangute Beach is one of the famous beaches in North Goa. It is big and popular with water sports activities. However, these water sports activities are closed during Fridays and if there is any meteorological alert.
From the airport to this beach, it is 39.5km and takes about 2.5hrs to travel. You can reach this destination either via taxi or by bus, which operates in a particular time interval.
Please note, this is not a KIDS-FRIENDLY PLACE as the tides are too high at this beach, therefore, you have to give an utmost attention while enjoying with kids in this beach area.
You will find many shops for purchasing western outfits, slippers, hats and beachwear. In addition, if you are lover of a Tattoo, your love will find its place here. There are several shops for tattoos as well.
Entry Fee: No
Photography Fee: No.
4. Se Cathedral Church
The Se Cathedral was built to commemorate the victory of the Portuguese over the Muslim army in 1510. It is located in Old Goa. This beautiful church has got a large bell which is also known as ‘Golden Bell’ ad it is said to be the largest in Goa and the best in the world. Se Cathedral is 250 feet tall and 181 feet wide. The architectural style is magnificent. The mixture of Portuguese and Gothic styles can be seen in terms of its architecture.
Visitors and tourist are requested to dress appropriately to maintain the atmosphere of reverence and respect.
Distance
(a) Panjim to Se Cathedral – 12.2 km – 25 minutes.
(b) Calangute to Se Cathedral – 23.2 km – 50 minutes.
(c) Goa International airport – 26 km – 1 hour.
Entry Fee: No.
Photography Fee: Prohibited Inside.
Goa is a state of beaches and churches. From the month of October until January, it is a peak season for Goa to accommodate its worldwide tourists. Goa is famous for its nightlife, and for its beaches. So, if you are looking for some good short weekend break from your hustle-bustle life then this is a perfect destination for you. A bit expensive yet loving and relaxing Goa is a must-go destination at least once in a lifetime.
I hope this blog of mine has provided you with some useful travel-related tips and ideas for Goa. If you have loved reading this article, then do not forget to LIKE, Comment and Share.
Keep Travelling!
Disclaimer: The views, opinions and positions (including content in any form) expressed within this post are those of the author alone. The accuracy, completeness and validity of any statements made within this article are not guaranteed. We accept no liability for any errors, omissions or representations. The responsibility for intellectual property rights of this content rests with the author and any liability with regards to infringement of intellectual property rights remains with him/her. Read more
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Foods to Include in Your Diet to Prevent Kidney Stones From Developing
Kidney stones can be formed in the urinary tract in several ways. It can be very difficult to pass kidney stones through the urinary tract. These hard masses can get formed due to the intake of certain kinds of food; however, by including certain foods in your diet, you can avoid them too. So, if you want to know which foods you should eat and avoid to get rid of kidney stones, read this article.
What Should You Eat and Drink for Preventing Kidney Stones?
Eating certain foods can help with kidney stones. If you wish to prevent kidney stones, here are some food items that you should include in your diet:
1. Citrus Fruits
Oranges, lemons, grapefruit, and all other kinds of citrus fruits are beneficial for you if you wish to keep this condition at bay. This is because citrus fruits are loaded with natural citrate, which helps in the prevention of stones in the kidneys. Eating citrus fruits regularly can reduce stones, and their regular consumption may also block the formation of the stones.
2. Drink Ample Water and Other Fluids
As far as keeping yourself safe from kidney stones is concerned, it is important to pep up your fluid intake. Drinking enough water or other kinds of fluids during the day can help you get rid of stones. Water or other liquids tend to dilute the substances or chemicals that may cause kidney stones.
3. Include Calcium-rich Foods in Your Diet
It is important to include enough calcium in your diet because a lack of calcium in the body may increase the oxalate levels, which may result in the formation of kidney stones. Also, one should try to fulfil the calcium requirements of the body by eating foods such as milk, yoghurt, nuts, dark green vegetables etc. It is best to avoid supplements because these tend to cause kidney stones. You should also include Vitamin D in your diet because it aids the absorption of calcium. Eating foods like egg yolks, salmon, cheese, etc. can prove to be beneficial.
What Foods/Beverages Should You Avoid?
Mentioned below are the foods and beverages that should be avoided if you have kidney stones:
1. Foods Containing Animal Protein
You can get protein from a plant-based diet and animal-based foods. However, animal protein is not a good option if you want to prevent kidney stones. Protein sources like eggs, fish, chicken, red meat and pork have the tendency to increase the uric acid levels. When you consume foods containing animal proteins in large amounts, the citrate levels of your body drop. Low citrate levels may lead to the formation of stones. Hence, it is recommended that you fulfil your protein requirements through plant-based foods. You can also consume, quinoa, and Greek yoghurt.
2. Salt
Salt is another culprit that can increase your chances of developing kidney stones if consumed in more than the required amounts. A high amount of salt in your diet increases the sodium levels in the body, which in turn lead to calcium build up in the urine. Make sure you check the food labels to know the amount of sodium or salt you are consuming. Usually processed foods contain high amounts of sodium; avoid them as much as possible. Also, avoid sprinkling extra salt on your food or salad.
3. Aerated Drinks
Carbonated or aerated drinks are a complete no-no if you are on a diet. Cold drinks are high on phosphate, one of the main components that lead to the formation of stones. Also, too much sugar or foods with added sugar can take a toll on your kidney health and may lead to the formation of stones.
4. Foods Rich in Oxalate
High amounts of oxalates in the body can also cause kidney stones. Therefore, one must be careful about the foods they eat. Some of the foods that have high oxalate content include beets, chocolate, spinach, tea, sweet potato, nuts, etc. Speak to your healthcare professional about a more comprehensive list and to know about the foods you can include and avoid.
FAQs
Here are some common queries that people have with regards to kidney stones.
1. What Diet Should I Follow for Uric Acid Stones?
High amounts of purine in the body may lead to uric acid stones. Foods like shellfish, red meat etc. contain high-purine levels. If you have uric acid stones, it is important to lower the consumption of foods high in purine. Include low-fat dairy products, whole grains, fruits and vegetables etc. Also, refrain from consuming high amounts of sugar and alcohol, as both these food types may lead to the excess formation of uric acid in the body. Including more fruits, vegetables, and lesser animal-based protein will help in reducing the urine acidity and thus lower chances of kidney stone formation.
2. What Foods Should I Avoid If I Have High-oxalate Levels?
Foods that are known to increase the oxalate levels in the body include nuts, spinach, spinach etc. Avoid consuming these foods. You should also reduce your animal protein intake and sodium intake. However, the important thing to remember is that oxalate is a natural substance found in many food items, which may otherwise be necessary for your overall health. Therefore, eliminating these foods completely from the diet may not be a good idea. It is best to consult your physician before if you plan to make any dietary changes on your own.
If you have kidney stones, be careful about your diet. It is important to establish the kind of stones that may be causing you the trouble. So, consult a registered practitioner before making any dietary changes on your own.
Also Read:
Best Foods to Consume and Avoid for Healthy SkinFoods to Eat and Avoid for Hypertension PatientsFoods to Avoid during Acid Reflux or Heartburn
Read more
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5 Movies to Bring Lights, Camera and Action to Father's Day
It’s been quite some time since you got to spend some quality time with dad. This Father’s Day, grab the opportunity to connect with him over a collection of best movies on fatherhood and his favourite food. Don’t forget to keep tissues handy; you might need them before you’re through!
Over the years, you’ve realised that all you want to do on Father’s Day is spend quality time with your old man. That’s definitely not possible when you've to try and talk over the loud din in the malls and eateries. This Father's Day, create memories with your dad over a tub of popcorn and a stack of movies on fatherhood. Sit back on the couch, sip your cuppa or munch on your takeout, and enjoy this time out with the only person who loves you more than your mother! ( Hope you didn't say that loud! )
Top 5 Befitting, but Uncommon Movies to Watch with Dad on Father’s Day
1. I Am Sam
The ultimate Father's Day movie, I am Sam shows that nothing can affect a man’s natural instincts of fatherhood, not even being mentally-challenged. One of the all-time best father and daughter movies, this is an emotional roller coaster that’s sure to make you reach out for the tissue box more often than you'll care to admit.
2. The Pursuit of Happiness
The movie beautifully talks about the struggles and fears that a father goes through while trying to give his son a better future. It’s one of those movies about dads where a father is willing to walk through fire for his child’s happiness. Sounds like your Dad? Absolutely!
3. Piku
This recently released Hindi movie explores the relationship between a hypochondriac Bengali father and his young daughter, Piku, whose life revolves around the whims and fantasies of her patience-testing father. Despite the difference in lifestyle and attitude, the father-daughter duo wholly understand that they're each other's support system.
4. Big Fish
Fathers thoroughly enjoy telling tales to their children about their past. Well, sometimes there is more to the story than meets the eye. At least that’s what William, the son of Edward Bloom, learns as he tries to fish for the truth in his estranged father’s exaggerated words. It explains a son's journey to understand his father and know fact from fiction. This is likely to be a riveting experience both of you will enjoy.
5. Mulan
This is considered to be one of the best father’s day movies where the love of a daughter shines forth. While parents making sacrifices for the happiness of their offspring is usually the way of the world, Mulan is different. She is young, smart, and courageous enough to replace her ailing father when he’s summoned to join the army. What happens next is a must watch tale that'll get you viewing the bond between a child and her father in a whole new light.
Give your father the gift of time this year and laze together with cinema this Father's Day. Of course, moms can join in too but make sure the condition is met: No making fun of papa if the movies make him cry. Read more
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Year 2020... Was Deplorable Yet Second Bite of the Cherry!
The 21st year of the 21st century 2021 will come tomorrow! It is not coming alone but bringing along new horizons in everyone's eyes! This new year is special because it's apparent that the topmost thing in everyone's new year wish list is the one and only COVID-19 vaccine. This COVID vaccine or its cure is something where the desire of a rich man meets with the poor. Yes, LIFE and DEATH is one thing which is the same to all and beautifully hides all the differences of mankind.
The year 2020 is now fading slowly and becoming invisible in the darkness of this night but it is stealing away the smiles of children, the dreams in the eyes, the sacrifices of many, the dear ones in families, the hopes of many people, the desires of teenagers, the love of elders and much more. This year brought us the deadly virus and loss of many lives, loss in business, joblessness, confinement and mental stress. But they say, not only this, it has given us a year to learn how to struggle, how important is cleanliness and maintaining hygiene, how to be alert and prepared for any unforeseen situation, how to explore new
opportunities, embracing technologies helped many to survive, how to help each other, loving the nature again, the value of food & water, the importance of all kind of work and people doing it, saving and avoiding unwanted expenses, how to live with only necessities, grand arrangements at marriage is just a waste of money, wearing makeup is just masking your natural beauty, how important is family and how much we need each others time, how we can help ourself and unite to do all work at home together, how much children as well elders are important for a happy family. It has also helped to end the myths in many minds that only the door to God's temple is the place to worship but open the door of your hearts to connect to the power above. It has given us that special time we may have not got until now to spend with our near ones so far in this human rat race, the patience to bear everything and anything, to not only love yourself but everyone around you and above all the importance of LIFE!
The expert or a common man can have thousands of words to debate on this but no one can get a chance again to sail through the storms of this year. Wrapped in its memories some say goodbye to it with a heavy heart as for them it has just brought a year full of struggle and tears, the separation of loved ones but for some, a year which has taught the
lessons of life and they managed to move ahead. We hope the new year comes with colours to fill in everyone's life but the year 2020 will be the one to be in memories for ages and will have many stories untold!
Goodbye year 2020!
31st December 2020
Disclaimer: The views, opinions and positions (including content in any form) expressed within this post are those of the author alone. The accuracy, completeness and validity of any statements made within this article are not guaranteed. We accept no liability for any errors, omissions or representations. The responsibility for intellectual property rights of this content rests with the author and any liability with regards to infringement of intellectual property rights remains with him/her. Read more
Dr Ghouse has added a new answer
Guardian of 0 children
1 hour ago
Q. 11Weeks on going and the problem is continuously vomiting, body&headache pain.
Dr Ghouse
Paediatrician
1 hour ago
A. please check the temperature can be a viral infection. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Dr Ghouse has added a new answer
Expecting Mom due in 4 months
1 hour ago
Q. #asktheexpert
why are my vomitings not stopping even in 5th month of my pregnancy. and constant headaches.
Dr Ghouse
Paediatrician
1 hour ago
A. this is seen in some people which my continue in second trimester also. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Dr Ghouse has added a new answer
Trying To Conceive
1 hour ago
Q. is it normal to have 2 dominant follicles in Right ovary? Today is my D8 and the size of both the follicles are 20x18mm and 19x18 mm Is it normal.
and left ovary follicles 12x18mm.and ET size 7.89
pls advice
Dr Ghouse
Paediatrician
1 hour ago
A. if it is induced one then there can be chances. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
POOJA KOTHARI has added a new answer
Guardian of 0 children
49 mins ago
Q. what should I eat for a healthy baby in my 3rd month of pregnancy.kindly suggest a healthy diet routine
POOJA KOTHARI
Mom of a 7 yr 1 m old boy
46 mins ago
A. Whole grains — like brown rice, millet, oatmeal, bulgur, and whole-wheat bread. Proteins — like lean meats and chicken, eggs, seafood, beans and lentils, nuts and seeds, and tofu. Low-fat or fat-free dairy — like milk, yogurt, cheese, lactose-free dairy, and fortified soy beverages (soy milk) or soy yogurt.
Dr Ghouse has added a new answer
Guardian of 0 children
42 mins ago
Q. in which month of pregnancy we should start excercising for normal delivery
Dr Ghouse
Paediatrician
28 mins ago
A. no exercises vigorously only moderate walking ok. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Dr Ghouse has added a new answer
Guardian of 0 children
34 mins ago
Q. #asktheexpert
I am 28 weeks pregnant and feeling breathlessness and Always tired ... is this normal ?
Dr Ghouse
Paediatrician
27 mins ago
A. this cannot be normal always better to see the doctor once. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
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