MANAGING YOUR WEIGHT GAIN DURING PREGNANCY By Dr. Fozia Ansari

 Why Weight Gain management is important?

Weight Gain is Crucial for the baby's healthy growth and too much or too little weight gain can lead to serious health issues for both for mother and the baby.

How Excessive Weight Gain is Risky:

Weight Gain Increase the chances of gestational diabetes and high blood pressure during pregnancy. It higher chances of needing a cesarean section due to complications during delivery

Why Little Weight Gain is Risky:

Too little weight gain during pregnancy can lead to problems such as low birth weight, premature birth, and nutritional deficiencies for the baby. It may also cause complications during labor and delivery for the mother, as well as postpartum issues.

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Benefits of Healthy Weight:

Healthy Weight is good for both mother and baby. It Reduce risks of complications during pregnancy, labor, and birth.

HOW CAN I ACHIEVE HEALTHY WEIGHT GAIN?

1.       Stay active in pregnancy?

Staying active during pregnancy is important for your overall health and well-being. Here are some safe and effective ways to stay active:

·         Choose low-impact activities like walking, swimming, or prenatal yoga.

·         Modify exercises as needed to accommodate your changing body.

·         Maintain good posture, and listen to your body's signals.

·         Aim for consistency with at least 30 minutes of moderate activity most days.

·         Consult with your healthcare provider before starting or continuing any exercise regimen.

2.       Eat healthily.

Eating healthily during pregnancy is important for both you and your baby. Here's how to do it:

·         Focus on nutrient-rich foods like fruits, vegetables, whole grains, lean proteins, and dairy products.

·         Limit processed foods, sugary snacks, and high-fat foods.

·         Incorporate prenatal vitamins and supplements as recommended by your healthcare provider.

·         Listen to your body's hunger cues and eat small, frequent meals to maintain energy levels.

·         Avoid alcohol, raw or undercooked meats, seafood high in mercury, and unpasteurized dairy products.

 

3.       Drink plenty of water.

 ·         Drink plenty of water throughout the day, aiming for at least 8-10 cups daily.

·         Carry a water bottle with you to sip on regularly, especially when you're out or active.

·         Consume hydrating foods like fruits (e.g., watermelon, oranges) and vegetables (e.g.,           cucumber, spinach).

·         Monitor the color of your urine; pale yellow indicates proper hydration.

                   ·         Pay attention to thirst cues and drink whenever you feel thirsty.

·         If you're experiencing morning sickness or vomiting, take small sips of water                        frequently  to prevent dehydration.

·         Consult with your healthcare provider about any specific hydration needs or concerns         during pregnancy.

4.       Monitor your  Weight:

It's essential to monitor weight gain throughout pregnancy.

5.       Professional Support:

Seek guidance from doctors, midwives, and dietitians for weight management during pregnancy

                                                                                            Dr. Fozia Ansari

                                                                                            Aneesa Clinic

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Vegetables For Glowing Skin

 

Vegetables are loaded with important nutrients like vitamins and antioxidants that are great for your skin. Dark leafy greens such as spinach and kale are especially good choices. They're packed with vitamins C, E, and A, which help keep your skin healthy and protected from the sun. Adding more veggies to your meals can give your skin a natural, healthy glow and reduce your risk of skin cancer.

Cucumbers:

• Cucumbers are rich in natural hydration, making them perfect for boosting moisture levels in the skin.
• The cooling properties of cucumbers soothe the skin and provide an antioxidant boost.
• Cucumbers contain vitamin C and K, essential for achieving a bright and glowing complexion.
• Placing cucumber slices over each eye can reduce puffiness, dark circles, fine lines, and wrinkles.

Carrots:

• Carrots are a skin superfood, protecting the skin from free radicals and preventing aging.
• They have high water content, flushing out toxins and promoting a natural glow.
• Carrots are rich in beta-carotene, which provides a sun-kissed glow and acts as an antioxidant.
• Regular consumption of carrots maintains skin elasticity, reduces fine lines, and contributes to a vibrant complexion.

Bitter Gourd:

• Bitter Gourd purifies the blood, cleansing the internal system for glowing skin, acne prevention, and blemish reduction.

Beetroot:

• Beetroots remove tan and bring a pinkish glow to the face when consumed regularly.
• They smoothen the skin and provide a natural blush to the cheeks.

Broccoli:

• Broccoli contains vitamins A, C, and K, which boost collagen production and promote healthy skin.
• It speeds up the healing of bruises and may improve dark undereye circles.

Eggplant:

• Eggplant juice is antibacterial, antiviral, and contains antioxidants for glowing, toned, and wrinkle-free skin.
• It is used as a natural remedy for freckles, moles, and hyperpigmentation.

Pumpkin:

• Pumpkins increase cell turnover to brighten and smoothen the skin.
• They treat oily and dry skin texture, dark spots, acne, and are anti-aging.

Spinach:

• Spinach is rich in iron, folate, chlorophyll, Vitamin E, magnesium, Vitamin A, fiber, plant protein, and Vitamin C.
• It improves overall skin health, fights against skin problems, and maintains overall health.

Ginger:

• Ginger has antioxidant and anti-inflammatory properties, soothing and benefiting the skin.

Sweet Potatoes:

• Sweet potatoes are high in vitamin A, reducing oil production in the skin and treating acne.
• Avoid supplements due to potential harmful side effects; opt for natural sources like sweet potatoes and carrots instead.

 

 

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FRUITS FOR GLOWING SKIN

When considering the health of your skin, the adage "you are what you eat" holds true.

It serves as an effective scrub, aids in managing oily or acne-prone skin, and doubles as a toner.

Oranges for Glowing Skin:

• Rich in natural vitamin C, oranges are ideal for achieving radiant skin.
• Directly apply orange slices to the skin or drink orange juice for a refreshing complexion.
• The citrus oils in oranges hydrate the skin and enhance elasticity, promoting a youthful appearance.
• Regular consumption of oranges boosts collagen production, combating signs of aging.

Apples for Skin Radiance:

• Apples contain vitamins A, C, and E, perfect for revitalizing the skin’s youthful glow.
• Both the peel and fruit are loaded with antioxidants, potassium, magnesium, and fiber, protecting against skin damage.
• Enjoy apples in the morning to aid digestion, boost metabolism, and contribute to clearer, radiant skin.
• Applying apple slices tones the skin and maintains optimal pH levels for added radiance.

Kiwi for Even Skin Tone:

• Kiwi nourishes and softens the skin, promoting an even skin tone.
• Combine kiwis with yogurt and apply to the skin for 30-45 minutes before rinsing off.

Mango for Soothing Skin:

• Mango soothes inflammation, moisturizes the skin, and improves texture.
• Incorporate mango into your diet and skincare routine for glowing skin.

Strawberries for Natural Exfoliation:

• Strawberries act as a budget-friendly and effective natural exfoliator, containing AHAs and salicylic acid.
• Use strawberries to combat oily, acne-prone skin and enjoy their antibacterial properties.

Pomegranate for Skin Protection:

• Pomegranate shields the skin from environmental damage with its antioxidants, vitamins, and minerals.
• Use pomegranate as a scrub, toner, or to manage oily or acne-prone skin.

Bananas for Hydration and Radiance:

• Bananas hydrate the skin and enhance radiance with their potassium and vitamin A content.
• Incorporate bananas into your diet and skincare routine for glowing skin.

Papaya for Skin Healing:

• Papaya’s enzymes protect against free radicals and possess antibacterial properties.
• Eating papaya promotes digestive health and aids in treating various skin conditions.

Avocado for Healthy Skin:

• Avocado’s healthy fats maintain skin elasticity, reduce inflammation, and accelerate wound healing.
• Use raw avocado as a face mask for deeply nourished and moisturized skin.

Watermelon for Refreshing Hydration:

• Watermelon effectively hydrates and refreshes the skin, making it perfect for oily and acne-prone skin.
• Enjoy watermelon juice or add it to salads and smoothies for glowing skin.
• Apply mashed watermelon mixed with olive oil and honey for effective hydration.

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Effects of Air Pollution..

 What is Air Pollution ? Air pollution is the presence of one or more harmful stuff, in the atmosphere, such as dust, gas, odor, smoke in quantities for too long that can be injurious to human health

How Air Pollutions lead to disease in our bodies?

• Shorter Life: Breathing in bad air for a long time can make your life shorter.
• Asthma Trouble: Dirty air with things like ozone and particle pollution can make asthma attacks happen more.
• Heart and Stroke Risk: Air pollution raises the chance of having a heart attack or stroke.
• Lung Cancer Risk: Breathing in particle pollution can lead to lung cancer, which is the main reason for cancer deaths.
• Hurtful to Kids: Breathing dirty air when growing up can slow down how kids’ lungs grow, which is bad for their health.
• More Infections: Bad air makes it easier to get lung infections, especially for kids.
• Irritated Lungs: Even if your lungs are healthy, dirty air can still make them irritated and swollen. 
• Breathing Issues: Dirty air can cause wheezing, coughing, and trouble breathing, both in the short term and over a long time.

 Ways to limit breathing polluted air

• Choose Low-Traffic Routes:

When walking, jogging, or cycling, opt for routes with less vehicular traffic to reduce exposure to vehicle emissions.

• Time Your Activities:

Plan outdoor activities during times when air pollution levels are lower, such as early morning or late evening when traffic is lighter, and industrial activities are reduced.

• Green Spaces:

Exercise in parks or green spaces, as they often have better air quality due to the presence of trees and plants that can help filter pollutants.

• Avoid High-Pollution Areas:

Stay away from areas with known high pollution levels, such as busy highways or industrial zones, and choose cleaner environments for your activities.

• Use Masks:

Consider using masks designed to filter out particulate matter, especially on days with poor air quality. Look for masks with N95 or equivalent ratings.

• Indoor Exercise:

On days when outdoor air quality is poor, opt for indoor exercise alternatives like gyms or home workouts to minimize exposure to polluted air.

• Stay Hydrated:

Drinking plenty of water helps flush out toxins from your body and can help mitigate the impact of inhaling pollutants.

• Ventilate Your Home:

Ensure good indoor air quality by ventilating your living spaces. Use open windows, and maintain good airflow to reduce indoor pollution.

Written By:  Dr. Fozia Ansari

Aneesa Clinic

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