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How to Pump & Store Breast Milk
With mothers becoming increasingly conscious about taking care of their children in every possible way, but without compromising on their career, one essential in every new mother’s bag is a breast pump. This is also very beneficial for mothers who are suffering from any lactation issues, or simply want to also include their partner and family members in the process of feeding the baby. Easily available in many different types, breast pumps not only help feed the baby when the mother is not around but have multiple other benefits too. Read on for an overview of this clever device.
Video: How To Pump and Store Breast Milk
https://www.youtube.com/watch?v=wWYp2Bw40Fc
What is a Breast Pump?
A breast pump is a machine which mimics the sucking action of a baby to help express breast milk. It consists of a breast phalange or shield which fits over the nipple, a pump which is operated either manually, or by electricity, and a bottle where the expressed milk collects.
When Can You Start Using a Breast Pump?
You can choose to start using a milk suction pump as soon as your baby is born in case there are medical issues which are coming in the way of nursing. Premature babies who find it difficult to latch on, multiples, or children with special needs may also necessitate early pumping. However, if nursing is progressing well, doctors recommended waiting from one to three weeks before introducing the bottle to avoid nipple confusion.
What is a Breast Pump Used for?
Used for expressing breast milk, a breast pump is not only essential for mothers who want to return to work or take a break from breastfeeding, but also helps maintain or even increase milk supply.
Why Breast Pump is Used: Pumping stimulates the production of milk and is an effective solution for mothers experiencing lactation issues. A breast pump alleviates discomfort caused by engorged breasts too.
How to Use a Breast Pump?
Getting started with your breast pump is as easy as one-two-three! Simply place the breast shield over your nipple, and pump to start expressing. If you are using an electric or a battery operated pump, this simply involves switching it on, but if you are using a manual pump, you will need to pump it manually.
Tips to Pump Breast Milk
Here are a few tips which will help in preparing to pump breast milk:
Relax: Finding a quiet spot to relax helps encourage let-down
Massage: A quick breast massage, leaning over to let gravity do its part, or a warm compress help you start off
Invest in a hands-free pumping bra: This bra holds the pump in place leaving you free to read a book, text or even work on your computer. Some mothers even make their own hands-free bras by cutting holes in an old sports bra or attaching rubber bands to a nursing bra
Start at the lowest setting: When using an electric pump, do make sure you start at the lowest setting and increase it gradually as you get comfortable
When to Express Breast Milk by Hand and How Do You Do It?
If you prefer to nurse your baby, and only occasionally feel the need to express milk, pumping breast milk by hand may be the right option for you. Here is how to do it:
Wash your hands: Babies are sensitive, and it is important to maintain hygiene at all times
Massage: A gentle breast massage or a warm towel help stimulate let-down, making it easier to express milk. You could even lean forward to let gravity help
Getting the right position: Using your thumb and index finger, form a C about an inch behind your areola
Express: Press your fingers towards your chest wall and use a gently rolling motion to express milk
Storing: Collect the expressed milk in a clean bottle for storing
How Much to Pump Breast Milk?
How much you pump mainly depends on how much your little one consumes. It is not always necessary to pump in excess, so don’t get unduly worried if you are unable to pump in large quantities.
There no set rule about how often you should pump breast milk. Pumping breast milk primarily depends on how old your baby is. Over a period of time, the amount of milk you can pump gradually increases
How much you wish to pump also depends on how your breasts feel after you have pumped.
How much you need to pump will also depend on how big your milk-making glands are. Remember that the size of your glands is different from the size of your breasts
A good pump can pump both breasts in about 20 to 30 minutes if you let down fast
With continuous practice, you will be able to pump more milk, as your breasts get adjusted to the pump and give you quality milk
Keep a significant time difference in between two pumping sessions to ensure that you get similar quantities of milk.
It is more important to know how much milk your baby gets in the 24-hour time period and not per feeding
There is no single rule about how much breast milk to pump. So, pump your breast milk at your own convenience and according to your baby’s needs. Nobody knows your body better than you do.
How to Store Breast Milk?
Storing breast milk can be quite tricky as the fat content of the milk is continuously undergoing change. The first thing you should be careful about is dating your milk. This allows you to know when you pumped the milk and use the oldest one first.
You can store breast milk in a plastic or glass container which is air tight, to keep it fresh for a longer period of time
Usually, the pump comes with a storage container with a measurement scale, allowing you to store milk according to your baby’s consumption
The milk can be stored in the freezer for a certain duration depending on the temperature, although it is better to make sure the baby consumes the milk in the earlier periods, since with time, its nutritional value diminishes
Where to Store Breast Milk after Pumping?
Pumping milk from breasts becomes a relief when you know that there is stored milk in your freezer. You do not have to keep undergoing the process every time. This milk can be kept fresh form two weeks to twelve months. However, keep the following pointers in mind when you are storing it.
How to Freeze and Thaw Breast Milk?
Time is a major constraint in freezing and thawing breast milk. If the thawed milk is not consumed within 24 hours of refrigerating or after 1 hour at room temperature, it will spoil. A disadvantage about thawed milk is that it cannot be frozen again. The following should help you keep your milk fresh and in good quality.
1. Freezing Breast Milk
While freezing, remember to keep it in containers according to the portion suitable for your baby. If 50 ml is consumed per intake, store it accordingly. This helps you to make sure that you do not waste milk.
Do not freeze it in containers from which you cannot dispose it easily. This not only increases the hassle but also allows impurities to seep in.
2. Thawing Breast Milk
Always remember that the milk needs to be thawed and not boiled. Hold the container which has the milk in it under warm water until it reaches a suitable temperature.
You can also let it defrost in the main compartment overnight and use it at room temperature the next day.
Do not use the microwave for defrosting or warming as it kills the nutrients in the milk. Hot spots may also develop, decreasing the quality of the milk.
3. How Long can Breast Milk be Stored?
If you are storing the milk in the freezer section of your refrigerator, it will stay fresh for a maximum of two weeks. The sooner you can use this milk, the better it is.
Some refrigerators have a separate compartment as a freezer. As this is opened less frequently, and at 0⁰ F, it keeps the milk fresh for three to six months.
Deep freezers, comparatively, keep the milk fresh the longest. It can be preserved for a maximum of twelve months.
However, if you like the milk to be fresh and consumed within a day, the Centre of Disease Control and Prevention suggests that the best way to store breastmilk is at room temperature for six to eight hours
What are the Different Types of Breast Pumps?
There are several types of breast pumps that cater to the needs of all the mothers depending on their requirement with multiple modulation. However, these dominantly fall under three major types. Using the pumps depends on your comfort level and practice. Start at a lower suction rate and gradually increase the setting to match the amount you can pump.
1. Manual Milk Feeding Pump
Using breast shield to cover your breast, you can express milk from the breast, squeezing the lever which creates a suction.
2. Electric Pump
This breast pump uses electricity to operate, allowing the mother to continuously use the pump and even adjust the degree of suction
3. How Do You Choose a Breast Pump
For smooth and problem-free pumping, you need a pump that is of good quality and works well over time. A manual pump or an electric pump that does not work very well over time can hinder the expression of milk. A high-quality electric double pump might give you better results
What are the Reasons You are Facing Difficulty Pumping Breast Milk?
Pumping breast milk takes a little bit of patience and a little bit of time. Adjusting your schedule to accommodate it might create issues some time as you might not always be able to find time to pump when you lactate. However, once you get the hang of the lactation time periods, you can conveniently pump milk keeping the following factors in mind which might also create difficulty while pumping.
1. A Fussy Baby
It is important for you to be relaxed for let-down to take place. If your baby is fussing, you may not be able to pump effectively
2. If Your Little One has Just Finished Feeding
This is not the best time to prepare a new batch. Give your body some time. Relax a little and eventually start pumping. Remember, there is no rush. Your baby and your breasts understand when to accommodate each other
3. Not Knowing the Rate of How Fast or How Slow to Pump Is
If you try to pump at a faster rate, chances are that you will not be able to pump any milk at all. At the same time, pumping at a slower rate won’t create enough suction
4. Inappropriate Size of the Breast Shields
The right-sized shield is important for successful pumping. Using an inappropriate size might cause your nipples swell up when you start the pump. In this case, the quantity of milk expressed might not be a lot and you may also end up with pain in the breast region
5. Scant Lactation
Keep your body hydrated at all times. Frequently breastfeeding and pumping can help resolve the issue by preventing the milk from drying up and increasing the flow of breast milk
6. Stress
During the pumping process, it is very important for you to be relaxed. If you and your body aren’t relaxed, you will not get sufficient results at the end of it. If you still have difficulties, gently massage your breasts and use warm compresses on them before pumping. Be comfortable, close your eyes, and go to your happy place while pumping
Pumping breast milk is rapidly catching up among new-age mums as it lets you fulfil your baby’s needs while also bringing you convenience. Attaching a machine to your breasts might be scary as it is a relatively new idea, but with the convenient methods that are coming up, mums around the globe are readily accepting this. When in doubt, talk to other women who use various breastfeeding methods and seek help. Sometimes, talking to others who are on the same journey might give your deeper insights into catering to the needs of your baby.
Also remember that when it comes to the wellbeing of your baby, multiple factors may come into play. What to expect in the process of child-rearing becomes the priority of every parent. Fathers too play an active role in it. Breast pumps help ensure that feeding is not only a mother’s job but the father can pitch in to help too. Read more
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Consuming Litchi (Lychee) Fruit during Pregnancy
Are you worried about eating litchis during pregnancy and not sure if it's right for you and your baby?
Do you drink litchi juice during pregnancy or take them in raw? There are a few things you should know about eating litchis when expecting and whether or not you should avoid them.
What is a Litchi Fruit?
Litchi (also referred to as 'lychee', 'liechee', 'lichee' and 'liche') is a tropical fruit that is red in texture, fleshy on the inside and carries a sweet fragrance around it. It is native to the Guandong and Fujian provinces of China, making China the original producer of this fruit followed by India and other countries.
Is It Safe To Eat Litchi During Pregnancy?
In general, it is not safe to eat litchi during pregnancy since it is known to raise blood sugar levels in and lead to gestational diabetes. Litchis may also contribute to contracting infections and result in haemorrhage. This is an extreme case, but it is still recommended not to consume litchi during pregnancy.
However, if litchis are something that you can’t live without, we recommend that you consult with your doctor or dietician before choosing to add litchis to your pregnancy diet.
How Many Litchis Can A Pregnant Woman Eat In A Day?
A pregnant woman must avoid consuming litchis during pregnancy as it poses certain health risks. However, when mothers enter the breastfeeding stage, they may consume this fruit in moderation as it holds numerous health benefits despite the risks it poses during the pregnancy stage.
Health Benefits of Eating Litchi Fruits In Pregnancy
The following are the health benefits of eating litchi fruits during pregnancy
1. Improved Blood Circulation
Litchis regulate haemoglobin levels in the blood and are rich in magnesium, iron, manganese, vitamin C, and folate - all of which promote proper blood circulation. They also lower blood pressure levels and reduce chances of a stroke.
2. Maintains Immune System
Litchis boost your immune system and are loaded with Vitamin C content. By boosting immunity, your body wards off infections and prevents diseases from occurring. Litchis also contain flavonoids - compounds that play a role in preventing chronic diseases and cancer.
3. Regular Bowel Movements
Prevents constipation, aids in digestion and eliminates irregular bowel movements. Since litchis are packed with water and fibre content, they lower the risk of piles and colon cancer as well.
4. Regulates Electrolyte Balance
Dehydration is a common problem in many and litchis eliminate electrolyte imbalances in the body.
5. Promotes Healthy Skin
Rich antioxidant content in litchis promote a soft and supple skin tone by nourishing the skin and smoothing its texture. Litchis fight against free radicals and prevent oxidative stress.
6. Promotes Higher Energy Levels
Litchis are loaded with potassium content which is known to reduce fatigue, eliminate muscle cramps and boost energy levels in the body.
7. Lowers Cholesterol
They increase "good" cholesterol levels in the blood and lower "bad" cholesterol levels.
8. Rich in Vitamin C
Vitamin C plays a big role in the production of serotonin in the body and in enzymic reactions. Vitamin C is responsible for the production of Carnitine and collagen in the body. Besides these, litchis help maintain healthy bones and teeth and aids in the absorption of iron in the blood.
9. Promotes Mitochondrial Health
Phenolic compounds in litchis are known to exhibit antioxidant properties which contribute to regulated mitochondrial health in the body.
10. Anti-Inflammatory Benefits
Litchis contain anti-inflammatory compounds which help you recover faster from high-intensity workouts, heal wounds and prevent injuries.
Negative Effects of Consuming Too Many Litchis
Litchis should not be eaten during pregnancies and these negative effects alone will convince you. Here are the negative effects of eating too many litchis during a pregnancy.
1. Increase in Internal Heat
Internal heat is bad for you and your baby during a pregnancy and litchis are known to generate a lot of this which leads to different pregnancy complications.
2. Haemorrhage
Eating too many litchis may lead to a haemorrhage during pregnancies and may serve as possible triggers for it.
3. Diabetes
Litchis effectively spike up sugar levels in your blood which may lead to the development of diabetes during a pregnancy.
4. Stillbirths
Stillbirths and pregnancy side effects result from eating too many litchis. Your fetus may contract certain infections which is why they are best avoided.
Although litchis are a powerhouse of vital nutrients and minerals, mothers must eat them in moderation or avoid them if their doctors advise them to. It is best to consume litchis after pregnancy and meet your dietary guidelines since eating too many of them may lead to gestational diabetes, other pregnancy complications, and side effects.
Also Read: Eating Mangoes during Pregnancy Read more
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Bronchitis in Pregnancy
Pregnancy can make you more susceptible to common illness as your immunity is changing. Not only will you find that you catch a cold or flu faster than usual, but these illnesses may even last longer than they would before. So, in case you feel like you have come down with a bad case of a cough or a sore throat, you may want to consult your doctor as it may be a case of bronchitis.
What is Bronchitis?
Bronchitis is characterised by an inflammation of the airways or the lower respiratory tract, which can make it difficult for you to breathe. Also, a viral infection in the mucous membrane can cause you to develop extra mucous which makes it harder for the bronchi to purify themselves.
Bronchitis may be of two main kinds – acute and chronic. Acute bronchitis is common among pregnant women and is caused by viruses. Thi kind of infection can be treated easily. Chronic bronchitis lasts from several months to several years and causes damage to the lungs as the infection keeps coming back.
Causes of Bronchitis during Pregnancy
Some of the common causes of bronchitis are:
1. Virus and Bacteria
Almost 90% of the cases of bronchitis are due to viruses. It is caused by the same viruses that spread flu and cold: rhinoviruses, parainfluenza viruses, etc. It can also be caused by bacteria. Mucous that builds up due to flu or cold can also cause bronchitis.
2. Irritants
Common breathing irritants like smoke from cigarettes, dust particles, chemical fumes, etc can trigger bronchitis. They can also make the inflammation worse which can cause chronic bronchitis which is harmful to the baby and cause respiratory tract conditions and congenital effects in the baby.
3. Prolonged Exposure to Certain Substances
Long exposure to dust, grain, ammonia, strong acids, chlorine, and others can also be the cause of bronchitis.
Signs and Symptoms
The symptoms of bronchitis in pregnant women may be slightly more than in others. Some of the commonplace signs are:
Cough
Difficulty in breathing or a feeling of choking in the throat
A low fever or a steady rise in temperature
Sore throat
Weakness in the body, fatigue, and body ache.
Chest pains
Lack of appetite
Shortness of breath
You may also produce mucous which can be yellow, grey or even clear-coloured.
Diagnosing Bronchitis While Pregnant
The first diagnosis is usually carried out in the form of a physical exam where after noting the symptoms, the larynx is examined for redness and the ribs are examined to detect any swelling. The doctor will also use a stethoscope to listen to the heartbeat.
Although chest X-rays are done to determine the extent of the infection, it may be avoided in pregnant women due to prevent the risk of radiation to the foetus. Sputum (the mucous that is coughed up from the lungs) tests are done to determine if the condition can be relieved using antibiotics. It can also be tested for any allergies.
A different test is conducted to rule out other diseases like pneumonia and tuberculosis that show similar symptoms. Pulmonary function tests in which you have to blow into a device called spirometer can be conducted to check the amount of air that the lungs can hold.
An accurate diagnosis is generally obtained from blood tests which detect signs of inflammation and measures the haemoglobin (Hb) and hematocrit (Ht) levels.
Risks
While it is unlikely that you will develop any serious complications due to bronchitis, there are a few risks that you need to be mindful of.
1. Difficulty in Breathing
Due to the inflammation of the bronchial walls, your lungs may take in a lower amount of oxygen, which in turn may hamper the level of optimal oxygen that is required by the foetus.
2. Medications That Interfere With Baby’s Growth
Certain antibiotics and drugs may interfere with the development of the baby. Hence, doctors usually recommend alternative remedies and rest and only administer medications when all other methods have failed.
3. Pneumonia
Fever is a symptom of bronchitis. Sometimes, this temperature may increase and you may develop pneumonia putting your baby at risk.
Treatment
Bronchitis caused due to bacterial infection are treated with an antibiotic prescription. However, it is important to exercise caution over the choice of the antibiotic as many of them are considered to be harmful to the foetus.
Some of the antibiotics that are safe during pregnancy are amoxicillin, erythromycin, clindamycin, penicillin, ampicillin, and nitrofurantoin.
Antibiotics like sulfamethoxazole, tetracycline, and trimethoprim can cause harm to the baby. Also, sulfamethoxazole and trimethoprim are known to be responsible for birth defects in the baby.
However, if your bronchitis has stemmed from a virus, you will not need antibiotics as they are ineffective against viruses. This kind of infection will get better on its own. However, if the symptoms persist, you may be diagnosed with a bacterial infection and administered with antibiotics.
Trimester-Wise Treatment
Timely treatment when the symptoms are first noticed can help prevent bronchitis from further affecting the mother and the baby. Treatments for pregnant women can also be dependent on the trimester they are in.
During the first trimester, a Bioparox drug will be prescribed to reduce inflammation by targeting the infection. In the first trimester, you will usually be given an antibiotic that belongs to the penicillin group.
During the second-trimester cephalosporin antibiotics which are safe for the baby are prescribed. Expectorants like bromhexine, halixol, ambroxol and mukaltin, which help clear the mucous are prescribed for a cough.
During the third trimester, if there is an intrauterine infection, an intravenous immunoglobin therapy is done. Based on the severity and the nature of the condition, treatment for preterm labour or possible miscarriage may also be done.
Home Remedies
As soon as you feel the onset of bronchitis, you may want to begin a few home remedies to relieve the condition without having the need to take medications. Some of the best home remedies for acute bronchitis while pregnant are:
1. Gargling With Salt Water
Stir one teaspoon of salt in about 250 ml of water and gargle with the same. This can relieve you of a sore throat and help you get rid of mucous.
2. Turmeric
Turmeric is loaded with anti-inflammatory properties and can help you clear out mucous and ease a sore throat. Just add one teaspoon of turmeric powder to milk and boil it. Drink it when it’s warm.
3. Ginger
Ginger is another kitchen essential that has anti-inflammatory properties. Grate some ginger into boiling water and drink this liquid once warm. You may also want to add some honey to sweeten it. Ginger can also treat common cold effectively.
4. Lemon-Honey Mixture
Take a glass of warm water and squeeze some lemon in it and add a spoon of honey. Lemon is rich in Vitamin C and flavonoids that fight infection, and honey has antiviral and antibacterial properties.
5. Inhale Steam
Bring a pot of water to boil and take it off the heat and inhale the steam once the water stops bubbling. You may want to throw a towel over your head to take in all the steam, which can help clear out any congestion in your throat and nose.
6. Irrigate Your Nasal Passage
Mix 250 ml of water with half a teaspoon of baking soda and salt. Lean over a sink at a 45-degree angle so that your nostrils are pointing in the direction of the sink. You can use a syringe or a squeeze bottle to pour the mixture into one of the nostrils as you breathe through your mouth. The solution will come out of the other nostril. This, when repeated several times a day, can help relieve difficulty in breathing.
7. Yogurt
Yogurt has healthy bacteria also known as probiotics which can help alleviate respiratory tract infections.
Prevention
Proper precautions during pregnancy can minimize the possibility of contracting bronchitis if not prevent them altogether. Here are a few preventive measures that you can keep in mind.
Stay away from people suffering from bronchitis. Use a mask around anyone who is suffering from a cold or flu to avoid germs.
Wash your hands frequently to reduce the risk of viral infections.
Keep away from allergens and irritants like smoke, chemical fumes, etc.
Build your immunity with proper sleep, exercise, diet, and lifestyle.
FAQs
Here are a few frequently asked questions about bronchitis.
1. Can You Use Albuterol Inhalers if You Have Bronchitis?
Albuterol inhalers are known to interact with the medications prescribed for bronchitis and may pose a risk to women with underlying heart conditions caused due to high blood pressure and heart rate. They are also known to have teratogenic effects on the baby; in order words, they may hamper the development of the foetus.
2. Can You Use Steroids for Bronchitis?
Steroids are commonly prescribed by many doctors during pregnancy to treat pre-existing medical conditions or allergies and asthma.
3. Can Extreme Coughing Affect Your Unborn Baby?
Coughing can cause physiological stress in the pregnant woman, leading to the release of a hormone called as cortisol. This hormone, when it reaches the placenta may cause adverse reactions on the baby and lead to birth and brain defects or even low birth weight in the baby.
Bronchitis is condition common in many women during pregnancy. While viral bronchitis can resolve itself with proper home remedies and care, it is important to take proper precautions to prevent contracting bronchitis. In case the symptoms of bronchitis do not subside within a few days, you may have a bacterial infection and will need to consult your doctor immediately. Ensure that you stay informed about the drugs and antibiotics that you can and cannot take during pregnancy to prevent causing any harm to the baby.
Also Read: Torch Infection during Pregnancy Read more
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Squabble On your Travel? 5 Fights to Avoid On your Holiday
Holidays are meant to bring you closer together as a couple, but what happens when you end up fighting and feeling like you should never have planned the trip at all? Holiday fighting can leave you with distressing memories and wasted opportunities! Knowing the common reasons couples fight during travelling can help you steer way clear.
You, hubby and the kids are excited about an upcoming holiday. The bags are packed and you're ready to embark on a much-awaited vacation. But as you set off, hubby and you start squabbling and you slowly realise it isn't going the way you visualised it. The pretty picture you painted is marred with downs. What exactly happened?
Top Reasons Why Couples Fight while on Vacation
1. Exhaustion and Stress
Gone are the days when a vacation meant a long break from work. Now, as a wife and a mom, it can actually add to your work as there are many tasks to streamline before leaving. You sure get a respite from routine, but there's no real respite from work. Your husband can also feel the stress, thus inviting arguments. Try to relax before leaving and involve family in the planning. This will ease your pressure and keep your nerves calm.
2. Money Matters
Here's another big reason couples fight while on vacation: Money! Monthly expenses blow out of proportion when you plan a holiday. Though you don't want to kill the excitement thinking about it, you can't deny it niggles at the back of your mind. The problem increases when one parent is a spendthrift and the other is a saver. The best way to manage things is to set a budget and extra for contingencies.
3. He Hates Waiting
If you have the habit of taking ages to get ready, it can turn-off your man. The taxi's waiting, your husband is ready, but you aren't done perfecting your lipstick. It isn't that you're dilly-dallying; you just want to look the best for your man. Social media awaits and your friends are dying to see your vacation snaps. To avoid a fight and still look amazing, get up earlier so you can be ready on time!
4. Lack of Common Interests
While you may want to take a long stroll on the beach with your husband, he may want to attend a beach party. Likewise, your children may want to visit a kiddie-park. These conflicting interests can put everyone on edge. One way to prevent flaring tempers is to seek common interests, or do things everyone enjoys one at a time. A pre-vacation itinerary everyone agrees to is great!
5. Too Much Drinking
If it's just you and hubby minus the kids on a holiday, the occasional binge drinking can be fun. But if you don't do that well on alcohol, petty arguments can crop up. Old quarrels may be re-awakened until finally, the holiday that was supposed to strengthen your bond does the complete opposite. If you or hubby can't handle liquor well, drink small amounts, just enough for a mellow mood, or skip it altogether.
Family holidays can be fun or a dud, depending on how you manage things. Learning how couples can avoid fighting during travel can make sure vacations do what they are supposed to: relax and rejuvenate! Read more
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This Lifestyle Quiz by an Expert Will Tell You If You Eat for Your Body or Mind
Dieting is not the easiest challenge to accomplish, especially when we tend to look at food as a way of making ourselves feel better sometimes! But if this becomes a habit, your eating may be focused more on satiating your emotions, rather than your hunger. Answer the following lifestyle quiz set by our nutrition expert to find out what changes you need to make to your eating habits, to help you on your weight-loss journey!
Fact or Myth - Find Out the Truth About These Weight Loss Tips
While restricting unhealthy foods and including healthier options in your diet is the right way to begin your weight loss journey, you may be making certain mistakes in the elements of the diet - or choosing the wrong diet altogether!
1. Fad Diets Are Actually of No Use - Fact
Fad diets are diet plans that promise a drastic drop in body weight in a short while, without incorporating exercise into your daily routine. But they usually result in quick weight loss by means of following an unbalanced, and consequently, unhealthy diet. It may include certain foods that seem to do the trick but eating the same thing over a long period of time becomes unappealing. Apart from this, the results of a fad diet are not long-lasting, and you may find yourself quickly putting back on the weight you lost a short while ago. This occurs because fad diets claim to make you lose fat, while it is usually water weight that you are losing. It can also increase your susceptibility to chronic diseases and harm your overall health.
2. Non-Fat is the Way to Go for Weight Loss - Myth
Don’t judge a book by its cover - or a food item by its ‘non-fat’ label! You may think that the low fat cheese you ate last week was harmless enough, but this is not the case. A lot of foods claim to be non-fat while offering no such benefit. Instead, take note of the calorie count of the ‘non-fat’ food item and compare it to a product without the label. In most cases, the calorie content will be somewhat the same. You can actually go for the real thing, which will offer you more satisfaction, but in smaller amounts.
3. Food Eaten After 9 p.m is Making You Gain Weight - Myth
Here’s the thing - calories don’t go by the clock. Taken in at any point of the day, your body works the same way with food. That said, people who tend to resort to that extra sweet snack right before bed would be better off without it - instead, go for fruit slices or cereal with milk, which are lighter on calories, but still satiate hunger.
4. As Long As You’re Working Out, It Doesn’t Matter What You Eat - Myth
Your weight will always be attributed to 80% of what you eat, and 20% of how much you exercise; which means you can’t make up for eating that slice of cake with an hour on the treadmill. The need to reward yourself with food after a heavy workout can arise, but trying to outrun your diet can become a regular and unhealthy habit, which pulls you back on your weight-loss journey.
5. Diet Drinks May Be Causing You to Put on Weight - Fact
While everything is okay in moderation, even excessive consumption of seemingly healthy diet soda drinks, for that matter, have shown to contribute to weight gain; a relation that is to be explored more. At the moment, researchers believe that the body is still tasting the sweetness from the artificial sweeteners in these drinks, which tend to move existing calories of storage into fat.
Watch: Does Diet Soda Make You Gain Weight?
https://www.youtube.com/watch?v=lSIEpyGsBUI
Key Takeaways:
The experiment conducted in the video seeks to find out what happens in our bodies when we drink diet soda.
Gabriel Weston from the BBC Earth Lab tests her blood sugar level after drinking diet soda, while her counterpart, Ben, tries the same with a regular sugary drink.
They test their sugar levels before and after drinking the two sodas. Ben's rose to 6.5 from 4.6, while Gabriel's rose from 4.4 to 4.2.
Some research suggests that the brain takes in the sweet taste and expects calories to enter the body. But since the calorie count hasn't risen too much, it sends messages across the body to eat more! More research is needed to prove the same.
Lifestyle Quiz - Do You Eat for Your Body or Your Mind?
How often have you found yourself reaching for that bar of Snickers even when you weren’t particularly hungry? We all tend to indulge in emotional eating occasionally; until we see how those occasional binges have contributed to the few extra kilos we’ve put on! Grab a pen and paper to answer this lifestyle quiz, to know if you’re eating to satisfy your hunger or emotions!
1. How easily can you lose weight?
A. Fairly easily if I work on it.
B. It is very hard for me to lose weight.
2. How comfortable are you to plan your meals and cook?
A. I enjoy planning and preparing my meals
B. I don’t enjoy cooking at all and tend to make last minute plans for my meals.
3. How long have you struggled with your weight issues?
A. 2-5 years
B. More than 5 years
Do You Disagree or Agree with the Following Statements?
1. Eating, especially desserts and fried foods, is my way of de-stressing and makes me feel better if I’m anxious.
A.Disagree
B.Agree
2. I don’t find the time to get physically active.
A. Disagree
B. Agree
3. The number on the weighing scale can affect my confidence if it is not what I hoped for.
A. Disagree
B. Agree
4. I tend to avoid social gatherings because of my weight issues.
A. Disagree
B. Agree
5. I have no control over what and how much I eat.
A. Disagree
B. Agree
6. I usually give importance to others needs over my own.
A. Disagree
B. Agree
7. I will eat food if it is around me, even if I am not hungry.
A. Disagree
B. Agree
How Did You Do?
If you chose mostly As - You may require a slight dietary modification and physical activity. Make sure to follow a balanced diet and get that body moving!
If you chose mostly Bs - You may be in need of behavioural therapy, in addition to dietary modification and physical activity. You may be low on self-confidence and self-monitoring, and may eat to feel better in your moments of anxiety. Therapy can help you overcome your dependence on food, while changing your dietary pattern and including exercise can help you on your weight-loss journey.
FAQs on Diet Plan - The Expert Answers
The following FAQs on choosing the right diet have been answered in consultation with nutrition consultant Dr Minal Acharya, PhD Nutrition, who is also a visiting faculty at the Maharashtra University of Health Sciences (MUHS).
1. How Will My Health Issues Affect My Diet Plan?
It is important to review the health or medical problems of the person as they may affect the weight of the individual or ability to lose weight. Certain health conditions that make it hard to lose weight are hormonal disorders like Cushing’s disease, Polycystic ovarian syndrome (PCOS) and Hypothyroidism, metabolic diseases like diabetes, and eating disorders like bulimia and anorexia. Certain medicines also can interfere with weight loss efforts; for example, medication for allergies (antihistamines), high blood pressure (alpha or beta blockers), diabetes (insulin or sulfonylureas) and depression. A diet will then have to be planned, taking these into consideration.
2. Will the Nutritional Levels of My Body Get Affected by Dieting?
Sound weight loss achieved by the correct eating plan is based on a balanced diet, which has the correct quantity of a variety of food groups. Hence, nutritional levels will not be negatively affected.
3. How Do I Control My Hunger Pangs?
Weight loss requires restriction of calories. However, it does not mean that one has to remain hungry. There are some of the effective ways to control hunger pangs while trying to lose weight:
Have fibre rich foods which take longer to digest, keep you full, and at the same time, provide lesser calories. Include lots of seasonal variety of fruits and vegetables (keep the skin wherever possible), coarse grains, legumes and nuts in your daily diet.
Have small frequent meals. Divide your calorie intake for the day into small 5-6 wholesome meals, so that you do not experience hunger pangs and are not tempted to grab onto unhealthy foods.
Stay hydrated. Having adequate fluids helps to curb hunger pangs in between meals. Drink plenty of water. Fluids like low-fat buttermilk and coconut water add to your fluid intake.
Watch your sugar intake. Studies have shown that foods which are rich in simple sugars, whether table sugar, brown sugar, high fructose corn syrup, maltose, or honey, are addictive. They make your body want more and hence, eat more.
Well, there you have it! Your diet is directly dependent on the lifestyle that you follow - so make slow but consistent changes to your daily routine, and experience the difference yourself! Read more
Rayan has added a new answer
Guardian of 0 children
14 hours ago
Q. my product didn't received today
Rayan
Mom of 2 children
13 hours ago
A. Hello, Check the status of the product on the page you have placed the order.
If the delivery date is crossed, you may check your SMS in your firstcry registered mobile number.Delay in delivery date reason may be sent by Firstcry team.
Dr Ghouse has added a new answer
Expecting Mom due this month
13 hours ago
Q. hello,
Mera pregnancy ka 9th month 1 hfte me complete ho jaega jb se 9th month start hua hai mujhe 2 bar labour pain jaisa pain feel hua but wo kuch hi time baad shi ho gya. iss condition me kya mujhe kya krna chahiye?
Dr Ghouse
Paediatrician
13 hours ago
A. aapko Apne doctor se jaanch karva lijiye aur advise follow kijiye. 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 this month
13 hours ago
Q. Mera pregnancy ka 9th month 1 hfte me complete ho rha hai lekin 9th month start hote hi abhi tk 2 bar labour pain jaisa feel hua hai but wo kuch time baad khud hi theek ho jata hai aisi condition me mujhe kya krna chahiye?
Dr Ghouse
Paediatrician
13 hours ago
A. Shayad false pains ho sakte hain jaanch karvani hogi. 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
Rashmi has added a new answer
Trying To Conceive
9 hours ago
Q. what happen if a negative line follwed by faint line
Rashmi
Mom of a 9 yr 8 m old girl
8 hours ago
A. If both the lines are visible that is considered positive yet if you have any kind of a doubt about it then you can always take a blood test and you can take an ultrasound with your doctor that is going to give you better clarity or post the picture which is going to be more clear to us
Rashmi has added a new answer
Trying To Conceive
7 hours ago
Q. Can we start solids to baby boy at 5 month starting
Rashmi
Mom of a 9 yr 8 m old girl
6 hours ago
A. Absolutely not the child has to be six months complete and beginning with the seventh month as that is going to be the right time for you to start giving external food to the child that it is not advisable to give anything other than mothers or formula feeding to the child that’s just enough
Onzum Upsana has added a new answer
Trying To Conceive
7 hours ago
Q. How to know baby is theething
5 month completed baby still feeds every hour is it ok
Onzum Upsana
Mom of a 5 m old boy
4 hours ago
A. I am 5m baby mother , my baby is teething ... you will instantly know since his symptoms change he will drool more🤤 , tightly hold your nipple and bite it as it is a rubber in its mouth , he will try to hold object and put it in mouth to bite them etc are pure symbol of teething .. Sometime he will be cranky and cry too . To soothe him u can give a clean cold cloth in his mouth just rub his gums or give cold spoon or if needed visit nearest pediatrics
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