Menstrual Hygiene: A Complete Guide to Safe & Healthy PeriodsMenstrual hygiene is a critical aspect of women’s health and well-being, yet it remains a neglected topic in many parts of the world. Proper menstrual hygiene management (MHM) is essential to prevent infections, ensure comfort, and maintain dignity during menstruation. This article explores the significance of menstrual hygiene, common challenges, best practices, and the role of society in promoting better menstrual health.
What is menstrual hygiene?
Menstrual hygiene refers to the practices and measures taken by women and girls to maintain cleanliness and health during their menstrual cycle. It includes:
Using clean and safe menstrual products.
Having access to clean water and soap for washing.
Proper disposal of used menstrual materials.
Maintaining personal hygiene to prevent infections.
Poor menstrual hygiene can lead to reproductive tract infections (RTIs), urinary tract infections (UTIs), and other health complications. Additionally, stigma and lack of awareness often prevent women from managing their periods safely and confidently.
Despite progress in gender equality and health awareness, many challenges persist in menstrual hygiene management:
Lack of Access to Menstrual Products
Millions of women and girls, especially in low-income countries, cannot afford or access sanitary pads, tampons, or menstrual cups. Instead, they resort to using old cloth, newspapers, or even leaves, increasing the risk of infections.
Inadequate Sanitation Facilities
Many schools and public places lack clean toilets, running water, and disposal systems for menstrual waste. This forces girls to miss school or work during their periods, affecting their education and economic opportunities.
Social Stigma and Taboos
Women are often considered “impure” during their periods and may face restrictions on religious activities, social interactions, or even entering kitchens.
Lack of Education
Many girls receive no prior education about menstruation before their first period, leading to fear and confusion. Even in developed countries, misinformation about menstrual health persists.
Environmental Concerns
Sustainable alternatives like menstrual cups and reusable pads are not widely adopted due to cost, availability, or lack of awareness.
Best Practices for Menstrual Hygiene
To ensure proper menstrual hygiene, the following practices should be adopted:
Choosing the Right Menstrual Product
Disposable Sanitary Pads: Widely used but generate waste.
Tampons: Convenient but require proper insertion to avoid Toxic Shock Syndrome (TSS).
Menstrual Cups: Reusable, eco-friendly, and cost-effective but require sterilization.
Maintaining Personal Hygiene
To stop bacteria from growing, replace menstruation products every four to six hours.
Steer clear of perfumed products, as they may irritate skin.
Proper Disposal of Menstrual Waste
Used pads and tampons should be wrapped in paper and disposed of in designated bins.
Burning or flushing menstrual waste can harm the environment and plumbing systems.
Staying Hydrated and Eating Nutritious Food
A balanced diet rich in iron and vitamins helps manage menstrual symptoms like fatigue and cramps.
Breaking the Silence Around Menstruation
Open discussions about periods in families, schools, and workplaces can reduce stigma and encourage better hygiene practices.
Governments and organizations play a crucial role in improving menstrual hygiene through
Menstrual Health Education: Incorporating menstrual hygiene into school curriculums to educate boys and girls.
Awareness Campaigns: NGOs like UNICEF and WaterAid run programs to debunk myths and promote safe practices.
Providing Free or Subsidized Sanitary Products: Countries like Scotland and India have implemented schemes for free period products in schools and public places.
Improving Sanitation Infrastructure: Building gender-friendly toilets with water and disposal facilities in schools and workplaces.
Sustainable Menstrual Hygiene Solutions
With increased concerns about the environment, reusable sanitary items are becoming more popular:
Menstrual Cups: Made of medical-grade silicone, they last up to 10 years.
Reusable Cloth Pads: Eco-friendly and cost-effective.
Biodegradable Pads: Made from organic materials that decompose faster.
Encouraging the use of these products can reduce plastic waste and promote long-term menstrual health.
Conclusion
Hygiene during periods is not only a women’s issue; it is an issue of public health. Ensuring access to sanitary products, clean water, and education is essential for gender equality and health equity. By breaking taboos, improving infrastructure, and adopting sustainable solutions, societies can create a world where menstruation is no longer a barrier to women’s empowerment.
Final Thoughts
The conversation around menstrual hygiene must continue to grow, involving policymakers, educators, and communities. Only through collective effort can we eliminate period poverty and ensure that no girl or woman has to compromise her health, education, or dignity because of her menstrual cycle.
What is Menstruation? A Complete Guide to Periods & Cycle Health, Menstruation, commonly referred to as a “period,” is a natural biological process experienced by women and people with uteri. It is a key aspect of reproductive health, marking the body’s preparation for potential pregnancy each month.
In spite of being a widespread involvement for half the world’s populace, feminine cycle remains covered in shame, myths, and deception in numerous societies.
This guide explores menstruation in detail—covering its biological basis, phases of the menstrual cycle, common symptoms, cultural perceptions, and the importance of menstrual health education.
1.The Biological Basis of Menstruation
Definition: The femalee cycle is the month-to-month shedding of the uterine lining (endometrium) when pregnancy does not happen. It results in bleeding from the uterus, which exits through the vagina.
Who Experiences It?
Typically begins in females during puberty (ages 9–16) and continues until menopause (~ages 45–55).
Also occurs in transgender men and non-binary individuals with uteri.
Why Does Menstruation Happen?
Hormones (oestrogen and progesterone) control the menstrual cycle and assist the body prepare for pregnancy. Hormone levels fall without fertilization, which triggers endometrial loss.
1. The Menstrual Cycle: Phases Explained
A menstrual cycle averages 28 days but can range from 21 to 35 days. It consists of four phases:
1. Menstrual Phase (Days 1–5)
The uterus sheds its lining, driving to dying (ordinarily 3–7 days).
Blood loss ranges from 30–80 mL per cycle.
2. Follicular Phase (Days 1–13)
The pituitary gland releases follicle-stimulating hormone (FSH), stimulating egg development in the ovaries.
Estrogen thickens the uterine lining to prepare for a fertilized egg.
3, Ovulation Phase (~Day 14)
The ovary releases a developed egg into the fallopian tube while pregnant.
This is the most productive period in the cycle.
4, Luteal Phase (Days 15–28)
The ruptured follicle forms the corpus luteum, releasing progesterone.
If fertilization does not occur, hormone levels fall, resulting in menstruation.
5. Common Menstrual Symptoms:
Menstruation affects individuals differently. Common symptoms include:
Period disgracing: Numerous young ladies miss school due to need of items or shame.
Limited get to cleanliness items (“period destitution” influences millions).
Workplace discrimination (lack of paid menstrual leave in most countries).
Progress & Awareness
Movements like #PeriodEndofPoverty advocate for free menstrual products.
Countries like Scotland provide free period products by law.
More open discussions in media (e.g., Netflix’s Period. End of sentence.).
5. Menstrual Hygiene & Health Management
Essential Hygiene Practices
Changing pads/tampons each 4–6 hours (avoids diseases like TSS).
Washing hands some time recently and after dealing with menstrual products.
Using clean, absorbent materials (avoiding unsafe alternatives like rags or leaves).
Menstrual Product Options
Product
Pros
Cons
Disposable Pads
Easy to use, widely available
Environmental waste
Tampons
Discreet, good for active use
Risk of TSS if left too long
Menstrual Cups
Reusable, eco-friendly, cost-effective
Learning curve for insertion
Period Underwear
Washable, leak-proof
Expensive upfront cost
Sustainable Menstruation
Using reusable items (such cups and cloth pads) helps to reduce plastic waste.
Biodegradable pads are gaining popularity.
6. Menstrual Disorders & Health Conditions
Some individuals experience medical conditions related to menstruation:
1, Dysmenorrhea (Painful Periods)
Primary: Common cramps due to prostaglandins.
Secondary: due to diseases like fibroids as well as endometriosis.
2. Amenorrhea (Absent Periods)
Primary: No periods by age 16 (possible hormonal issues).
Secondary: Missing 3+ cycles (stress, PCOS, or excessive exercise).
3. PCOS (Polycystic Ovary Syndrome)
Symptoms include weight increase, excessive hair growth, and irregular periods.
Linked to insulin resistance and infertility.
4. Endometriosis
Tissue similar to the uterine lining develops outside the uterus.
Causes chronic pain and infertility.
7. The Importance of Menstrual Education
Why Education Matters Reduces shame and misinformation.
Helps girls manage symptoms effectively.
Encourages boys and men to be supportive.
How to Improve Awareness
School programs teaching puberty and menstrual health.
Parental guidance to normalize discussions at home.
Government policies that guarantee access to menstruation products.
Conclusion
Menstruation is a common, solid process—not something to be covered up or embarrassed of. By improving education, access to hygiene products, and breaking societal taboos, we can create a world where menstruation is understood and respected.
Final Thoughts
Normalize conversations about periods.
Promote equitable access to menstruation products.
Advocate for better healthcare for menstrual disorders.
“Fruits to Avoid with Kidney Stones – A Complete Guide to Prevention”Kidney stones form when certain substances (like oxalates, calcium, uric acid, or phosphate) accumulate in the urine and crystallize. Although stones formed from uric acid and other forms are also present, Calcium oxalate stones are the most frequently occurring type.
Since fruits can be a hidden source of oxalates, fructose, or other stone-promoting compounds, it’s important to know which ones to limit or avoid if you’re prone to kidney stones. Below is a comprehensive list of fruits that may increase kidney stone risk, along with safer alternatives.
1.Avoid fruits high in oxalates if you have calcium oxalate stones.
Oxalates bind with calcium in urine, forming crystals. Some fruits contain very high oxalate levels and should be minimized or avoided:
Very High-Oxalate Fruits (Highest Risk)
Carambola, or starfruit, is extremely harmful to kidney sufferers and can result in acute kidney damage. Blackberries – Among the highest oxalate fruits (≈10–15 mg per ½ cup).
Raspberries – High oxalate content (≈7–10 mg per ½ cup).
Kiwi – Contains moderate oxalates (≈5–7 mg per fruit).
Figs (Dried) – Concentrated oxalates (≈24 mg per ½ cup).
Rhubarb – Not technically a fruit, but often used in desserts (very high oxalates).
Moderate-Oxalate Fruits (Limit Portions)
Blueberries – Lower than blackberries but still contain oxalates.
Purple Grapes – Higher oxalates than green grapes.
Tangerines (in excess) – Small amounts are fine, but large quantities may contribute.
2. Fruits High in Fructose (Risk for Uric Acid Stones)
“Pineapple’s high glycaemic index can potentially affect urine chemistry, while grapes, particularly red or purple ones, are rich in fructose and oxalates.”
Watermelon (in excess) – While hydrating, very high in fructose if overconsumed.
Dried Fruits (Avoid for Stones)
Dates are rich in both sugar and oxalates.
Raisins – Concentrated fructose + oxalates.
Prunes – Can increase oxalate excretion.
3. Other Problematic Fruits for Kidney Stones
Canned Fruits in Syrup – Added sugars increase stone risk.
Fruit Juices (Apple, Grape, Orange) – Lack fiber, high in sugar/oxalates.
Overripe Bananas – Higher oxalate content than fresh ones.
Best Fruits for Kidney Stone Prevention (Safe Choices)
Lemons & Limes – Best for kidney health (drink lemon water daily). Oranges – High in citrate, low in oxalates. Papaya – Low oxalate, good digestion aid. “Peaches and nectarines – Enjoy in moderation.” Pears (peeled) – Lower oxalate than apples. Cantaloupe & Honeydew: Hydrating and low in oxalates. Apples (peeled) – Better than berries for oxalate content.
Science-Backed Tips for Fruit Consumption with Kidney Stones
Drink Lemon Water Daily – Citrate binds calcium, preventing stones.
Pair High-Oxalate Fruits with Calcium (e.g., yogurt with berries) to reduce oxalate absorption.
Avoid Fruit Juices – They lack fiber and concentrate sugars/oxalates.
Stay Hydrated – Dilute urine to prevent crystal formation.
Final Verdict: Worst vs. Best Fruits for Kidney Stones
Men’s Dry Skin Treatment: Causes, Solutions & Best Skincare Products, “Here’s a universal truth: Dry, flaky skin can have a negative impact on men’s confidence. It’s not just frustrating; it’s also humiliating to be perpetually itching at your own skin!
Picture this: a date with that charming barista from the coffee shop, an essential sales pitch, or a crucial job interview, and all you can focus on is the dryness overtaking your face.
Dry skin is not only unattractive but also itchy and bothersome. Anyone who has had chapped lips in the winter knows how uncomfortable it can be!
Many men mistakenly think that their only option is to grin and bear it, hoping others won’t notice. Fortunately, there’s a solution.
In this article, you’ll learn effective ways to tackle men’s dry skin once and for all. Let’s begin with the essentials.”
“WHAT ARE THE SIGNS OF DRY, FLAKY SKIN?”
“Dry, flaky skin in men can be a short-term issue or a chronic concern that impacts any area of the body.
Various factors influence symptoms, including your environment, age, genetics, diet, and outdoor exposure.
Dry skin symptoms may include any of the following:
You observe fine lines or fissures in your skin that may bleed.
You experience redness on your skin.”
Here’s the positive news: Typically, dry skin does not indicate any severe health issues. Additionally, it can often be managed effectively at home with minimal adjustments to your regular skincare regimen.
That stated, you should contact a dermatologist if:
No matter what you do, your skin will not improve.
Your dryness disrupts your sleep.
You see indications of infection on your skin.
You experience significant patches of peeling, flaking, or scaling skin.
Understanding the reasons of men’s dry skin is essential before delving into specific treatment options. One or more of the following causes can contribute to dry, flaky skin:
Weather: Another reason winter is awful is because skin tends to be the driest during the winter months when moisture and temperature levels drop. However, if you stay in a desert, the time of year might not be as important.
Heat: Wood-burning stoves and ovens space heaters, central heating, and fireplaces all dry out your skin and lower humidity.
Long, hot baths and shampoos might be soothing after a long day of work, but they can also deprive one’s skin of its natural oils and moisture, leaving it dry and rough.
Swimming: Chlorine has been shown to dry up your skin even though it’s excellent at fighting microorganisms.
Soap: A lot of shampoos, detergents, and soaps dehydrate your skin.
Underlying skin conditions: Dry skin is common in people with psoriasis or atopic dermatitis (eczema).
The weather
Because there isn’t any moisture in the atmosphere to help keep your skin hydrated, your skin dries up quickly.
Your skin loses about 25% of its normal ability to retain moisture throughout the winter, which speeds up the evaporation of nutrients in your skin and results in—you guessed it—dry, flaky skin.
On the other hand, sweating in hot weather causes dehydration, which irritates and dries out your skin.
Hot baths and showers
After a long day of work, it may feel good to take a long, hot shower, but it’s not so healthy for your skin. So, don’t take too hot of a shower!
Your skin’s outermost layer shields the inner layers from damage and guards against evaporative moisture loss. Sebum oil, which serves as a waterproof barrier and lubricates and protects your skin, is used to achieve this.
Sebum is removed from your skin by hot water, resulting in wrinkles. Your skin becomes dry, flaky, and irritable without this protective oil because it finds it difficult to hold onto moisture.
Swimming
Chlorine not only kills germs but also removes sebum from your skin. This causes dry, itchy skin, particularly for those who have sensitive skin.
Some chlorine elements may stay on your skin even if you bathe or rinse after exiting the pool.
Regular contact to chlorine can also result in a terrible ailment known as ‘chlorine rash’. In this situation, your skin will require treatment with over-the-counter medications such as hydrocortisone.
Soap
while we equate soap with cleanliness and sanitation, it isn’t exactly excellent for the skin. Long-term use of soap might be detrimental to your health. Here’s why.
Soap destroys healthy bacteria, which eradicate dangerous bacteria and protect you from disease-causing microorganisms. While soap is effective in killing unwanted bacteria, it also kills beneficial bacteria, leaving you susceptible to hazardous pathogens and germs.
Soap depletes your skin’s lipids, which serve three functions. They keep your skin supple and hydrated, aid in disease prevention, and provide a protective barrier by filling in the spaces between your epidermal cells. Soap removes these lipids, reducing your body’s defence against disease-causing microbes.
Soap contains chemicals. Typical off-the-shelf soap contains a variety of potentially harmful ingredients. For example, sodium lauryl sulphate (SLS) is a known “mutagen” that can cause changes in cellular components. Benzyl acetate is a carcinogen associated to certain types of cancer, whereas benzaldehyde can depress the nervous system.
Underlying skin conditions
Contact dermatitis is a red, itchy rash caused by coming into contact with a substance to which the skin is allergic. When you come into contact with something that produces a reaction, your skin develops a red, cracked, itchy rash, which might be mistaken for eczema.
In today’s fast-paced environment, it is more important than ever to priorities our mental health. Stress, anxiety, and burnout are common struggles, often overlooked in the hustle of daily life. However, practicing self-care can significantly improve emotional well-being, reduce stress, and enhance overall happiness. This blog discusses the significance of self-care activities for mental health and offers practical ways to include it into your daily routine.
What Is Self-Care?
The deliberate actions taken to maintain and enhance one’s physical, mental, and emotional well-being are referred to as self-care. It’s not just about pampering yourself—though that can be part of it—but about choosing decisions that promote long-term health and pleasure. Self-care helps prevent burnout, reduces anxiety, and fosters resilience in challenging times.
Chronic stress can result in major mental health problems such as depression and anxiety. meditating, deep breathing, and writing are all self-care methods that assist to relax the mind and lower cortisol levels.
2.Improves Emotional Resilience
When you prioritize self-care, you build emotional strength, making it easier to cope with setbacks and challenges. Activities like therapy, talking to loved ones, or engaging in hobbies can boost emotional stability.
3.Enhances Self-Esteem
Taking time for yourself reinforces self-worth. Simple acts like setting boundaries, saying no when necessary, and engaging in positive self-talk can improve confidence.
4.Prevents Burnout
Overworking without breaks leads to exhaustion. Regular self-care—whether taking breaks, getting enough sleep, or unplugging from technology—helps maintain balance.
5.Promotes Better Physical Health
Mental and physical health are deeply connected. Exercise, proper nutrition, and adequate sleep contribute to both a healthy body and a stable mind.
Lack of sleep worsens anxiety and depression. Aim for 7-9 hours of quality sleep by maintaining a consistent bedtime routine, reducing screen time before bed, and creating a restful environment.
2. Practice Mindfulness and Meditation
Mindfulness helps you stay present and reduces overthinking. Even just five to ten minutes of meditation per day might help reduce stress. Apps like Headspace or Calm can guide beginners.
3. Stay Active
Exercise releases endorphins, which naturally boost mood.Find a physical activity that you enjoy, such as yoga, walking, or dancing.
4. Nourish Your Body
A balanced diet impacts mental health. Reduce processed foods, stay hydrated, and eat nutrient-rich meals to support brain function.
5. Set Boundaries
Learn to say no to avoid overcommitment. Protect your energy by limiting time with toxic people and setting clear work-life boundaries.
6. Engage in Joyful Activities
Make time for hobbies that bring happiness—reading, painting, gardening, or listening to music. Joyful activities recharge your mental batteries.
7. Connect with Others
Social support is crucial for mental health. Spend time with loved ones, join support groups, or seek therapy if needed.
8. Unplug Regularly
Constant digital stimulation increases stress. Take breaks from social media and emails to reduce mental clutter.
9. Practice Gratitude
Writing down things you’re grateful for shifts focus from negativity to positivity, improving overall outlook.
10. Seek Professional Help When Needed
Therapy isn’t just for crises—it’s a proactive self-care tool. A mental health professional can provide coping strategies tailored to your needs.
Final Thoughts
Self-care is not selfish—it’s essential. By making small, consistent efforts to nurture your mental health, you create a stronger, happier version of yourself. Begin with a few different workouts and eventually establish a regimen that’s successful for you. Remember, mental health is an experience, not a destination.
What Is a Skin Allergy? Causes, Symptoms, and Treatment, Skin Allergy refers to an immune reaction causing redness, itching, rashes, or hives when the skin comes into contact with allergens like pollen, chemicals, metals (nickel), or certain fabrics. Common types include eczema, contact dermatitis, and urticaria. Treatment involves avoiding triggers and using antihistamines or topical steroids. Types of skin allergies:
1. Atopic Dermatitis (Eczema):
Chronic irritating inflammation, usually in skin folds. Common in children; linked to asthma & hay fever.
Cystine Stones (Rare, Genetic) Very high fluid intake (4+ liters/day). Reduce salt & animal protein. Final Tips ✔ Check urine pH (ideal: 6–6.5). ✔ Exercise (helps prevent obesity-related stone risk). ✔ For recurring stones, get a 24-each hour testing for urine to customise diet
Discover success rates & when surgery is needed. Here are 4 common methods of kidney stone removal, depending on the size, location, and type of stone:
1. Extracorporeal Shock Wave Lithotripsy (ESWL)
How it works: Uses sound waves to break stones into small fragments that pass naturally in urine.
Ideal for: Small to small to medium- stones (5mm-2cm) in the renal veins or upper ureter Recovery: Outpatient procedure, no incision, but may cause bruising or blood in urine.
2. Ureteroscopy (URS) with Laser Lithotripsy
How it works: A thin scope is inserted through the bladder into the ureter/kidney, and a laser breaks the stone. Fragments are removed with a basket.
Best for: Stones in the ureter or kidney (usually <1.5–2 cm).
Recovery: Usually outpatient, may require a temporary stent.
3. Percutaneous Nephrolithotomy (PCNL)
How it works: A small back incision is made, and a nephroscope removes large stones directly.
Best for: Large stones (>2 cm) or staghorn calculi.
Recovery: Hospital stay (1–2 days), longer recovery than ESWL or URS.
4. Natural Passage with Medical Expulsive Therapy (MET)
How it works: Drinking lots of water + taking alpha-blockers (like tamsulosin) to help small stones (<5mm) pass on their own.
Best for: Tiny stones in the ureter.
Recovery: Non-invasive but can be painful; may take days to weeks.
Symptoms:Previous kidney stones Symptoms include severe flank pain (renal colic), discomfort extending to the groin, nausea and vomiting, blood in the urine (haematuria), frequent urination, or urinary urgency
Risk Factors:
*Dehydration
*High-sodium or high-protein diet *Family history of kidney stones *Conditions like hyperparathyroidism, gout, or UTI
2. Physical Examination
Tenderness in the flank or lower abdomen. Checking for signs of infection (fever/chills if obstruction leads to pyelonephritis).
Serum creatinine & BUN (kidney function). Calcium, uric acid, phosphate, electrolytes (metabolic workup). When hypercalcemia exists, provide the thyroid hormone parathyroid hormone (PTH).
5. Stone Analysis (If Passed or Retrieved)
Chemical examination of a passing stone aids in preventative methods.
Differential Diagnosis (Conditions That Mimic Kidney Stones)
Pyelonephritis (a UTI with painful flanks and fever) Appendicitis (right-sided pain) Diverticulitis (left lower quadrant pain in elderly) Musculoskeletal pain (e.g., muscle strain) Ectopic fertilisation (in women of reproductive age)
Next Steps After Diagnosis
Pain management (NSAIDs, opioids if severe). Hydration to help pass small stones (<5mm). Medical expulsive therapy (e.g., tamsulosin for larger stones).
Surgical intervention (if stone is large, infected, or causing obstruction):
ESWL (Extracorporeal Shock Wave Lithotripsy) Ureteroscopy with laser lithotripsy Percutaneous nephrolithotomy (PCNL) for large stones (>2cm)
Kidney Stone Symptoms: How to Recognize the Signs Early, Kidney stones are hard deposits of minerals and salts that occur within the kidneys. They can cause extreme pain and discomfort as they pass through your urinary tract. Recognizing the symptoms early can help you seek treatment before complications arise.
Common Symptoms of Kidney Stones
1. Severe Lower Abdominal, Side, or Back Pain
frequently referred to as one of the most excruciating aches in the world.
Pain can vary in severity and occur in waves. Typically starts in the back or side below the ribs and radiates to the lower abdomen and groin.
2. Pain or Burning During Urination
Happens when the stone gets to the point where the bladder and ureter meet.
frequently confused with a urinary tract infection.
3. Frequent Urination or Urgency to Urinate
Feeling the need to urinate more often, even if little comes out.
brought on by discomfort from the urinary tract stone.
4. Blood in Urine (Hematuria)
Urine may appear pink, red, or brown.
Caused by a stone scratching the urinary tract lining.
5. Cloudy or Foul-Smelling Urine
Could indicate an infection alongside the kidney stone.
Often accompanied by fever or chills if infection is present.
6. Nausea and Vomiting
Due to shared nerve connections between kidneys and the digestive tract.
Severe pain can also trigger nausea.
7. Fever and Chills (Sign of Infection)
If a kidney stone causes a blockage leading to infection, fever may develop.
Would you like more details on treatment options or prevention tips? Let me know! Disclaimer: This blog is intended to provide information only and should not be used as a substitute for professional medical advice.Always consult a healthcare provider for diagnosis and treatment.
Phases of Labor and Delivery: What to Expect in Each Stage,Bringing a new life into the world is an incredible journey, but it can also be overwhelming—especially if it’s your first time. Understanding the stages of labor and childbirth can help you feel more prepared and confident.
The Three (or Four) Stages of Labor
Labor is typically divided into three main stages, though some experts consider the early phase of the first stage as a separate stage, making it four.
You may experience shaking, chills, or afterpains.
Skin-to-skin bonding and breastfeeding often begin.
Tips for a Smoother Labor
✔ Stay hydrated and nourished (early labor). ✔ Move around (walking, swaying, birthing ball). ✔ Use breathing techniques (slow breaths, patterned breathing). ✔ Lean on your support team (partner, doula, birthing specialist). ✔ Stay flexible—birth plans can change!
Final Thoughts
Every job is unique. Some are fast, some are slow, but knowing what to expect can help you feel more in control. Trust your body, communicate with your healthcare team, and remember—you’re about to meet your baby! Would you like tips on pain management or postpartum recovery? Let me know in the comments! 💕
Utilize our expert tips for navigating your first pregnancy and self-care as you prepare for motherhood.
Pregnancy Basics for New Mothers
If this is your first time expecting, you might feel unsure about what to anticipate. To help you ease your worries, we’ve compiled essential tips on understanding the birthing process, selecting healthcare providers, and more.
Research the Childbirth Process
It’s crucial to familiarize yourself with the childbirth process. This knowledge not only sets realistic expectations but also helps mitigate any fears you may have. Keep in mind that each mother’s labor journey is distinct. A helpful way to prepare is to explore the delivery type you prefer. Here are some options to consider:
– Vaginal births – Caesarean births (C-section) – Water births – Deliveries with a midwife or doula
Create a Birth Plan
1. Writing a birth plan allows you to outline your labor and delivery preferences, which can be discussed with your partner and healthcare provider. It serves as a way to convey what matters most to you.
They can use it to understand the breathing, pushing, and delivery methods you wish to try, along with any medical interventions you prefer, if needed.
Choose a Healthcare Provider You Trust
Your prenatal provider should prioritize collaborating with you to ensure your voice is heard throughout your experience. It’s important that your provider is attentive to your choices, addresses your concerns, and guides you through the entire process. If you feel unheard, consider seeking a different provider.
Consult Your Doctor, Not Google
Instead of turning to the internet for answers, we suggest jotting down your questions and bringing them up during your next appointment. Searching online often leads to worst-case scenarios or misunderstandings. It’s best to consult someone who knows you and your pregnancy.
Be Kind to Yourself
The third—and perhaps most important—tip is to practice self-compassion during your pregnancy. You will undergo numerous physical and emotional changes, but treating yourself kindly can make a significant difference.
Key Takeaways for First-Time Mothers
If you’re new to pregnancy, you might experience changes that come as a surprise.
– Spider veins: These thin, temporary veins may appear on your skin due to increased blood flow; they are typically harmless.
– Itching in the belly: An itchy stomach is usually just your skin stretching, so there’s no need for concern.
– Vivid dreams: Expect heightened emotions during pregnancy, and your brain may process them through intense dreams.
– Early lactation is common; breast milk production can begin during pregnancy.
– Changes in libido: Hormonal and emotional fluctuations can result in varying sexual desires, which is completely
5 Traits with Surprisingly Low Calorie Fruits – Healthy & Satisfying Picks!Discover 13 treats with surprisingly few calories but a lot of taste and nutrients, perfect for a healthy and balanced diet.
Calorie restriction might be one of the most challenging diet changes to undertake. Many Traits with Surprisingly Low Calorie Fruits might leave you feeling hungry and dissatisfied in between meals.
However, there are plenty of nutritious foods available that are both filling and low in calories. Here are 13 low-calorie dishes that are surprisingly filling.
1) Oats:
High in Fiber: Rich in beta-glucan, a soluble fiber that helps lower cholesterol and stabilize blood sugar.
Protein: Contains more protein than most grains (~5g per ½ cup dry oats).
Vitamins & Minerals: Good source of manganese, phosphorus, magnesium, iron, zinc, and B vitamins.
Antioxidants: Contains avenanthramides, which may reduce inflammation and blood pressure.
Low Glycemic Index: Helps with sustained energy and weight management.
Greek yogurt is a thick, creamy, protein-rich dairy product made by straining regular yogurt to remove whey, resulting in a denser texture and tangier taste. It’s a staple in Mediterranean diets and popular worldwide for its health benefits and versatility.
Nutritional Benefits (Per 100g, Non-Fat Plain)
Protein: ~10g (almost double regular yogurt) – great for muscle repair & satiety.
Probiotics: Contains live cultures (e.g., L. bulgaricus, S. thermophilus) for gut health.
Calcium: Supports bones and teeth (~10% DV).
Low in Carbs: ~3–4g (unsweetened), making it keto-friendly.
Low Lactose: Easier to digest for some with lactose intolerance.
Weight Management: Keeps you full longer, reducing cravings.
3) Soup:
Soup is a versatile, comforting dish made by combining ingredients like vegetables, meats, grains, and legumes in a flavorful liquid (broth, stock, or water). It can be served hot or cold, smooth or chunky, and ranges from light appetizers to hearty meals.
Stews (e.g., beef stew, gumbo) – Thicker, with slow-cooked meats/veg.
Legume-Based (e.g., lentil, minestrone) – High in fiber and plant protein.
Cold Soups
Gazpacho (Spaish tomato-cucumber soup).
Vichyssoise (French leek and potato soup served chilled).
Health Benefits
Hydration: Broth-based soups help maintain fluid balance.
Nutrient-Dense: Packed with veggies, lean proteins, and fiber.
Digestive Health: Easy on the stomach, especially when sick (e.g., chicken soup for colds).
Weight Management: Low-calorie options keep you full longer.
Immunity Boost: Bone broth contains collagen, minerals, and amino acids.
How to Make Soup Basic Steps
Sauté Aromatics (onions, garlic, celery, carrots) in oil or butter.
Add Liquid (broth, water, or coconut milk).
Simmer Ingredients (vegetables, meats, grains, or legumes).
Season (salt, herbs, spices).
Blend (if creamy) or leave chunky.
Pro Tips
Flavor Boosters: Parmesan rind, bay leaves, soy sauce, or lemon juice.
Thickeners: Cornstarch, flour, puréed beans, or potatoes. Garnishes: Fresh herbs, croutons, yogurt, or grated cheese.
Popular Global Soups
Italian: Minestrone, Pasta e Fagioli.
Asian: Ramen, Tom Yum (Thai), Hot & Sour (Chinese).
Latin American: Pozole (Mexico), Sopa de Lima (Peru).
Middle Eastern: Lentil soup, Harira (Morocco).
Potential Downsides
High Sodium: Canned/restaurant soups often contain excess salt (opt for low-sodium or homemade).
Cream-Based Calories: Some creamy soups are high in saturated fat.
Allergens: Common triggers include dairy, gluten (in noodles), or shellfish.
4) Berries:
Berries are small, juicy, brightly colored fruits packed with antioxidants, vitamins, and fiber. Though botanically some (like strawberries) aren’t true berries, they’re all nutrition powerhouses.
Popular Types of Berries
Strawberries – High in vitamin C, footplate, and heart-healthy Polyphemus. Blueberries – Famous for antioxidants (anthologists) that support brain health. Raspberries – Rich in fiber (8g per cup) and ellagic acid (anti-cancer properties). Blackberries – Loaded with vitamin K and manganese for bone health. Cranberries – Known for UTI prevention (proanthocyanidins stop bacteria adhesion). Goji Berries – Dried, high in vitamin A and zeaxanthin (eye health). Acai Berries – Amazonian superfood, often in bowls/smoothies for antioxidants. (Bonus: Less common – elderberries, boysenberries, mulberries!)
Nutritional Benefits (Per 1 Cup Serving)
Low-Calorie: Most berries have 50–85 calories per cup.
High Fiber: Aids digestion and blood sugar control (e.g., raspberries = 8g fiber).
Vitamin C: Boosts immunity (1 cup strawberries = 150% DV).
Antioxidants: Fight inflammation and oxidative stress (blueberries rank #1 among fruits).
Low Hypoglycemic Index: Safe for diabetics (won’t spike blood sugar).
Health Benefits
Heart Health: Improve cholesterol and blood pressure (thanks to flavonoids).
Brain Protection: May delay cognitive decline (studies link blueberries to memory boost).
Cancer Prevention: Ellagic acid (in raspberries) and resveratrol (in blueberries) show anti-tumor effects.
Skin Health: Vitamin C + antioxidants combat wrinkles and UV damage.
How to Eat Berries
Fresh: Snack on them raw or add to yogurt, salads, or oatmeal.
Frozen: Perfect for smoothies or baking (often cheaper and just as nutritious).
Dried: Like cranberries or goji berries (watch for added sugar).
Cooked: In jams, pies, or sauces (but heat can reduce vitamin C).
Fermented: Try berry kombucha or shrubs (drinking vinegar).
5)Eggs
Eggs are one of nature’s most nutritious and versatile foods, packed with high-quality protein, healthy fats, and essential vitamins. Whether scrambled, boiled, poached, or baked, they’re a staple in diets worldwide.
Nutritional Profile (1 Large Egg, ~50g)
Calories: ~70
Protein: 6g (complete protein, with all 9 essential amino acids)
Fats: 5g (including 1.5g saturated, 2g monounsaturated, and omega-3s in enriched eggs)
Cholesterol: ~185mg (mostly in yolk)
Vitamins & Minerals:
Vitamin B12 (energy, nerve function)
Choline (brain health, fetal development)
Vitamin D (bone health, immunity – in yolks)
Selenium (antioxidant)
Lutein & Zeaxanthin (eye health)
(Note: Brown vs. white eggs have no nutritional difference—color depends on the hen’s breed!)
Health Benefits
Muscle Building & Repair: High biological value protein (best for muscle synthesis).
Brain Health: Choline supports memory and cognitive function.
Smoking makes it more difficult and time-consuming to conceive. The likelihood of conception reduces with increased cigarette consumption, especially when a woman smokes more than ten cigarettes per day. Furthermore, smoking lowers the success rate of in vitriol fertilisation (IVF), with smokers needing more cycles to achieve successful results than nonsmokers.
2. Smoking accelerates the onset of menopause:
Smoking prematurely depletes the ovarian reserve and increases ovarian ageing by 1-4 years, resulting in early menopause.
3. Smoking increases pregnancy risks:
Smoking during pregnancy increases the risk of spontaneous pregnancy loss, preterm premature rupture of membranes, and preterm labour. Furthermore, smoking while pregnant increases the risk of miscarriage, contributes to low birth weight, and limits intrauterine growth.
Cigarette smoke contains toxic components that raise the risk of ectopic pregnancy, a serious condition in which a fertilised egg implants outside the uterine wall.
4.Smoking puts the fetus’s health at risk:
Vaping and other tobacco use during pregnancy expose the fetus to nicotine, which impairs both fetal and postnatal development. Children whose mothers smoke are more likely to have allergies, asthma, respiratory infections, and decreased lung capacity. They are also at risk of obesity, hyperactivity, stunted growth, worse academic performance, and possibly links to significant mental illness.
Are You Having Difficulty Gaining Weight? Well, You Are Not Alone!
Fruits for Weight Gain Many people, including you, want to gain weight naturally but struggle for a variety of reasons. But did you know that gaining weight is not so difficult? All you need is the right diet.
Because each person’s body is unique, everything they eat and do impacts them individually. For example, one person may gain weight by eating a nutritious diet, whereas another may not gain weight by eating a lot of weight gain foods. So, first assess your body type, then decide what to eat.
Furthermore, there are different ways to acquire weight, but making wise choices is essential for healthy weight growth. Eating fruits is one of the most effective approaches to achieving a healthy weight. You can gain weight by eating fruits.
Fruits are generally low in calories, but there are some delectable fruits that can help you gain weight. These fruits are heavy in calories, but they also provide essential vitamins, minerals, and fiber.
In this essay, we’ll talk about which fruits can help you gain weight and what nutritional benefits they provide.
Let us get started.
5) Fruits to Help With Your Healthy Weight Gain.
Do you struggle to achieve healthy weight gain? Don’t worry, fruit can help!
Here’s a list of 5 nutrient-dense fruits that are abundant in essential nutrients and natural sugars, as well as delicious options for weight gain.
1) Banana :
Everyone likes bananas. But did you know that bananas are the best choice for those trying to gain weight? Yes! You heard it right! Bananas contain natural carbs, minerals, and easily digestible calories.
Bananas’ Nutritional Value.
Calories-105 calories.
Carbohydrates: 27 grammes.
Natural Sugar: 14 g
Potassium
vitamin B 6
Benefits of Weight Gain
Bananas are a great source of digestible calories. If you go to the gym or exercise regularly, include bananas in your diet; they are excellent for instantly increasing your energy levels.
It contains natural sugars that provide a quick energy boost, making it ideal for those who go to the gym every day.
It is high in fiber, which helps to manage food cravings and calorie consumption.
Health Benefits :
Bananas include potassium, which promotes proper muscle function and blood pressure management.
Energy Metabolism: Vitamin B 6 is required for energy metabolism, which ensures that your body maximizes the usage of the calories it consumes.
Bananas’ fiber content promotes proper digestion and gut health.
Avocados are a creamy, delicious fruit with surprising nutritional benefits that can help you gain weight. Avocados are high in micro nutrients like potassium and vitamins K, C, B5 (pantheistic acid), and B6 (pyridoxine), as well as abundant in calories, making them an excellent addition to your weight gain diet.
The Nutritional Value of Avocados
Calories: 160. Healthy fats: 9 grams
Fiber: 14 g.
Potassium: 487 mg (14% of DV).
Vitamin K: 28 mcg (35% of the recommended daily value).
Natural sugars are primarily sucrose and fructose.
Fiber: 5.3 g.
high in vitamin C.
The Weight Gain Benefits of Sapodilla
Sapota, also called chikoo, is an excellent fruit for healthy weight gain due to its high calorie and natural sugar content.
Packed with carbohydrates, vitamins, and minerals, it provides a quick source of energy and helps increase calorie intake.
Additionally, its dietary fiber aids digestion and improves appetite, making it easier to consume more food and support weight gain effectively.
Health Advantages Besides Weight Gain
Sapota, or chikoo, offers numerous health benefits beyond aiding weight gain. It is rich in antioxidants, vitamins (like vitamin C and A), and minerals such as potassium and iron, which help boost immunity, improve skin health, and support overall well-being.
The fruit’s high fiber content promotes healthy digestion and prevents constipation, while its natural sugars provide a steady energy boost.
Additionally, sapote contains compounds that may help reduce inflammation and support heart health, making it a nutritious addition to any diet.
“Nutrient-Rich Sapota Recipes to Support Healthy Weight Gain”
Sapota, or chikoo, can be incorporated into various delicious and calorie-rich recipes to support weight gain.
Try blending it into a creamy milkshake with whole milk, a scoop of protein powder, and a drizzle of honey for a nutrient-packed drink.
You can also mix sapote with yogurt, nuts, and seeds to create a high-calorie smoothie bowl.
For a dessert option, combine diced sapote with custard or ice cream for a sweet, energy-dense treat. Adding sapote to oatmeal or porridge with nuts and dried fruits is another great way to boost calorie intake while enjoying its natural sweetness.
4) Mangoes:
The Mangoes, often referred to as the “king of fruits,” are a tropical delight known for their sweet, juicy flavor and vibrant colours.Packed with essential nutrients like vitamins A, C, and E, as well as fiber and antioxidants, mangoes offer numerous health benefits.
They support immune function, promote healthy skin, aid digestion, and may even help regulate blood sugar levels. Whether enjoyed fresh, blended into smoothies, or added to salads and desserts, mangoes are a versatile and delicious addition to any diet. Their rich taste and nutritional profile make them a favorite fruit worldwide.
Mangoes are a nutrient-rich fruit packed with essential vitamins, minerals, and antioxidants. They are an excellent source of vitamin C, which boosts immunity and promotes skin health, and vitamin A, which supports vision and immune function. Mangoes also provide dietary fiber, aiding digestion and preventing constipation. They contain antioxidants like beta-carotene and Polyphemus, which help combat oxidative stress and inflammation. Additionally, mangoes are a good source of potassium, which supports heart health, and magnesium, which aids muscle and nerve function. Their natural sugars provide a quick energy boost, making them a delicious and nutritious addition to a balanced diet.
Weight Gain Advantages of Mangoes
Mangoes are an excellent choice for healthy weight gain due to their high calorie and natural sugar content.
They are rich in carbohydrates, which provide a quick and sustainable energy boost, making them ideal for increasing calorie intake.
Additionally, mangoes contain essential vitamins like A and C, along with minerals such as potassium and magnesium, which support overall health while gaining weight. Their natural sweetness and versatility make them easy to incorporate into calorie-dense smoothies, desserts, or snacks, helping you achieve your weight gain goals in a delicious and nutritious way.
Health Benefits of Mangoes
They are rich in vitamin C, which strengthens the immune system and promotes healthy skin, and vitamin A, which supports eye health and vision.
The high fiber content in mangoes aids digestion, prevents constipation, and promotes gut health.
Mangoes also contain antioxidants like beta-carotene and polyphenols, which help reduce inflammation and protect against chronic diseases.
Additionally, they provide potassium, which supports heart health by regulating blood pressure, and magnesium, which aids muscle and nerve function.
Their natural sugars offer a quick energy boost, making mangoes a nutritious and tasty addition to a balanced diet.
1. Mango Banana Smoothie: Blend ripe mangoes with bananas, whole milk, a scoop of protein powder, and a tablespoon of peanut butter for a creamy, calorie-rich drink. This combination provides healthy fats, protein, and natural sugars to support weight gain.
2. Mango Coconut Rice Pudding: Cook rice with coconut milk, diced mangoes, and a touch of honey or sugar for a sweet, energy-dense dessert. Top with nuts or seeds for added calories and crunch, making it a perfect treat for healthy weight gain.
5) Dates
Nutrient-Packed Dates: A Sweet and Healthy Super food.
Description for Dates:
Dates are a naturally sweet and nutrient-dense fruit, often referred to as a super food due to their impressive health benefits. Packed with essential vitamins, minerals, and fiber, dates provide a quick energy boost while supporting overall wellness.
They are rich in potassium, which promotes heart health, magnesium for muscle and nerve function, and iron to combat anemia.
Dates also contain antioxidants that help reduce inflammation and protect against chronic diseases. Their natural sugars make them a healthier alternative to refined sweets, and their versatility allows them to be enjoyed as a snack, added to desserts, or used in smoothies and energy bars.
The Nutritional Value of Dates
Calories: 277
Carbohydrate: 75 grammes
Natural sugars: 64 grammes.
Fibre: 7 g.
Potassium: 650 mg (18% DV).
Iron: 2.1 mg (12% DV).
Weight Gain Benefits of Dates
1. High Calorie Content: Dates are calorie-dense, making them an excellent choice for increasing daily calorie intake in a healthy way.
2. Natural Sugars and Carbohydrates: Packed with natural sugars and carbs, dates provide a quick and sustained energy boost, ideal for weight gain.
3. Rich in Nutrients: They contain essential vitamins and minerals like potassium, magnesium, and iron, ensuring overall health while gaining weight.
4. Versatile and Easy to Add to Diet: Dates can be eaten as a snack, added to smoothies, or used in desserts, making it simple to incorporate them into calorie-rich meals.
Overall Health Benefits of Dates
1. Boosts Energy: Dates are rich in natural sugars like glucose, fructose, and sucrose, providing a quick and sustained energy boost.
2. Supports Digestive Health: High in dietary fiber, dates aid digestion, prevent constipation, and promote a healthy gut.
3. Improves Heart Health: Packed with potassium, dates help regulate blood pressure and support cardiovascular function.
4. Strength Bones: Dates contain minerals like magnesium, calcium, and phosphorus, which contribute to bone health and prevent osteoporosis.
5. Rich in Antioxidants: Dates are loaded with antioxidants like flavouring and carotids, which reduce inflammation and
protect against chronic diseases.
6. Combats Anemia: The iron content in dates helps increase haemoglobin levels, making them beneficial for those with anemia.
Others Calorie-Rich Fruits To Include in Your Diet.
Dried fruits
Fruit options include dry apricots
figs
raisins
papaya
currants
Including these fruits in your diet can help you achieve your calorie goals while providing essential vitamins, minerals, and antioxidants for overall health.
Eat Delicious Fruits for a Stronger, Healthier You!
Incorporate a variety of delicious and nutrient-packed fruits into your diet to boost your energy, support weight gain, and enhance overall health.
Fruits like bananas, mangoes, avocados, dates, and grapesare not only tasty but also rich in calories, natural sugars, vitamins, and minerals.
These fruits provide essential nutrients such as potassium, magnesium, iron, and antioxidants, which promote heart health, improve digestion, strengthen bones, and combat inflammation.
Whether enjoyed fresh, blended into smoothies, or added to meals, these fruits are a simple and enjoyable way to fuel your body, build strength, and achieve a healthier, more vibrant you!
7-Day Diet Plan for Women to Gain Weight: Healthy Meal Ideas & Tips. Have you tried various weight-gain tactics but haven’t gotten the results you want? You are not alone. Many women assume that gaining weight is easier than losing it; however, this is not always the case. For some women, gaining weight can be as difficult as losing it. Understanding the value of calories is essential for a successful weight gain journey. It’s also worth noting that gaining muscle, mass, and weight takes time. This article is dedicated to ladies who want a simple yet efficient weight gain diet plan.
In this article, we will identify the top foods that will undoubtedly help women gain weight or muscle, as well as a weekly diet plan tailored to their needs.
What is the calorie need for a woman to gain weight?
Before attempting to gain weight, women must understand that their current weight, age, gender, metabolism, and level of exercise all determine how many calories are necessary. The following strategies will prove useful in gaining weight:Calculating Maintenance Calories: These are the calories your body will expend to maintain its weight. Calculate the figure using the Total Daily Energy Expenditure calculation, which is based on BMR and activity.
2. Add a Caloric Surplus : To gain weight gradually, aim for a surplus of 300-500 calories each day. The excess of 500-1,000 calories may cause faster weight gain but enhance fat storage.
3. Monitor and Adjust : Keep track of your improvement every week. If you aren’t gaining weight after a few weeks, raise your calorie intake by 200-300 calories every day.
4. Focus on Quality Calories : To guarantee balanced nutrition while gaining weight, eat nutrient-dense meals such as lean proteins, healthy fats, whole grains, and high-calorie snacks like nuts, seeds, and avocados.
Two cooked eggs and one slice of whole-grain bread with peanut butter.
1 glass of full-cream milk with 1 teaspoon of honey.
Mid-Morning
1 banana + 10 almonds.
Lunch
1 cup steaming rice, 1 cup lentils, and 1 cup paneer with veggies.
One small cup of curd.
Dinner :
Two rotis with one cup of chicken or tofu curry.
One small dishes of salad.
Day 2 :
Breakfast
1 veggie omelette (2 eggs) plus 1 ghee-based paratha.
One glass of orange juice.
Mid-Morning
One apple plus one dish of bulk gainer.
Lunch
1 cup rice with 1 cup rajma (kidney bean) curry.
One small dish of cucumber raita.
Dinner :
Two rotis with one cup of fish or mixed veggie curry.
One small cup of curd.
Day 3 :
Breakfast
1 bowl of oats cooked with milk
One boiled egg.
Mid-Morning
1 glass of large amounts gainer with milk or cold water.
Lunch
One cup of biryani with chicken or veggies.
One dish of green salad.
Dinner :
2 rotis and 1 cup of palak paneer.
One small dish of dal.
Day 4 :
Breakfast
2 idlis with coconut chutney and sambar.
One glass of fresh fruit juice.
Mid-Morning
One serving of bulk gainer, with some roasted peanuts.
Lunch
One cup of brown rice, one cup of chana masala, and one dish of curd.
Dinner :
2 rotis and 1 cup of egg curry.
One small dish of salad.
Day 5 :
Breakfast
One dish of poha with peanuts and veggies.
One glass of buttermilk.
Mid-Morning
1 serving of bulk gainer and banana
Lunch
One cup of rice, one cup of dal tadka, and one dish of veggies.
One small cup of curd.
Dinner :
Two rotis with one cup of chicken or mixed veggie curry.
One dish of salad.
Day 6:
Breakfast
One veggie sandwich with cheese.
One boiled egg.
Mid-Morning
One serving of bulk gainer.
Lunch
1 cup of pulao (vegetable and chicken). One dish of curd.
Dinner :
2 parathas with paneer and potato filling.
One small dish of dal.
Day 7 :
Breakfast
1 bowl of vegetable-based upma.
One glass of fresh fruit juice.
Mid-Morning
1 serving of bulk gainer plus 10 almonds.
Lunch
1 cup rice with 1 cup rajma curry.
1 salad bowl.
Dinner :
Two rotis plus one cup of fish or paneer curry.
One small dish of cucumber raita.
Conclusion :
Healthy and sustainable gains in weight need a well-planned diet that is followed consistently and patiently. An organized diet chart for women encompassing 7 days might result in weight gain when calorie-dense, nutrient-dense meals with needed vitamins and minerals derived via mass gainer consumption.
ion are included in the diet. Further more, ladiss should eat healthy fats, learn proteins, and complex carbs rather than junk food and empty calories.
There are numerous reasons why someone might want to gain weight, including being naturally underweight owing to genetics or a quick metabolism. Being underweight could also signal a poor diet or underlying health issues.
Furthermore, many people who are not clinically underweight may want to acquire muscle and weight for a variety of reasons.
However, gaining weight safely is critical. That can involve eating more nutrient-dense meals and leading a healthy lifestyle in general, such as getting enough sleep and decreasing stress to the extent possible.
Whatever your motives for wanting to gain weight, there are several ways you might employ. We’ve mentioned a few options that might help.
The most crucial thing you can do to gain weight is build a calorie surplus, which means consuming more calories than your body requires.
This calorie calculator can help you determine how many calories you need.
If you want to gain weight gradually and steadily, aim for 300–500 calories more than you burn every day, according to the calculator. If you want to gain weight quickly, aim for approximately 700-1,000 calories above your maintenance range.
Keep in mind that calorie calculators only offer estimations. Your requirements may differ by several hundred calories a day, give or take.
To have an understanding of how many calories you’re consuming, it can be beneficial to count calories for the first few days or weeks, but it’s not necessary to do so continuously.
Consume Extra Protein.
In a 2020 study with 23 participants, lean muscle mass can be increased by increasing protein, according to Trusted Source.
Consuming sufficient amounts of high-quality proteins is a reliable and necessary source for optimum development, growth, and overall health.
High-Protein Foods Include :
Food categories include meats, fish, eggs, and dairy products. Legumes and nuts If you struggle to get enough protein in your diet, protein supplements such as whey protein can assist.
But protein can also dramatically lower appetite and hunger. Trusted Source, making calorie intake more difficult.
To find out if increasing your protein consumption might help you reach your weight-gain target in a safe manner, think about consulting a physician.
Consider speaking with a doctor to determine whether boosting your protein intake could help you safely achieve your weight-gain goal.
Quinoa, oats, and fruits like blueberries, bananas, and oranges. Buckwheat with sweet potatoes.
A balanced diet must include carbohydrates. A number of variables, like your age, sex, and general health, can affect how much you should try to eat each day. But generally speaking, doctors advise that between 45 and 65 percent of your daily calories should come from carbohydrates.
Consume More Energy-Rich Foods.
It is critical to include a variety of energy-dense meals in your diet. These are foods that are high in calories compared to their weight.
Using a variety of spices, sauces, and condiments can be beneficial for this. The more delicious your food is, the easier it will be to consume more. Toppings may also contain additional calories.
Here are some energy-dense foods that may aid in weight gain:
Nuts include almonds, walnuts, macadamia nuts, and peanuts.
Raisins, dates, prunes, and other dried fruits.
High-fat dairy products, such as whole milk, full-fat yogurt, cheese, and cream.
Fats and oils, such as avocado oil and extra virgin olive oil.
Grains, such as oats and brown rice.
Meat, such as chicken, beef, hog, and lamb; you can even select fattier pieces.
Tubers include potatoes, sweet potatoes, and yams.
Additional foods high in energy, such as trail mix, peanut butter, coconut milk, avocados, dark chocolate, and granola.
If weight gain is a goal for you, it may be a good idea to avoid over-consuming vegetables and fruit.
Additional quick tips:
Here Are a Few More Ways That Could Help You Gain Weight Even Faster :
1. Drinking water before meals can fill your stomach, making it more difficult to consume adequate calories.
2. Weight-gainer shakes: If you’re having difficulties gaining weight, look into weight-gainer smoothies. They are high in protein, carbohydrates, and calories.
3. Use larger plates: If you’re attempting to eat more calories, choose a smaller plate because people tend to eat less.
4. Get quality sleep: Good sleep hygiene is a very important trusted source of muscle building.
5. Avoid smoking, and if you already do, consider stopping. Smokers typically weigh less than non-smokers, and stopping smoking frequently results in a weight increase.
To gain weight, you’ll probably need to consume more calories.
You may avoid overeating and guarantee that surplus calories go to your muscles instead of merely your fat cells by commencing a resistance exercise routine.
Resistance training, also known as strength training, consists of body weight exercises and free weights. It promotes muscle hypertrophy, which increases muscle mass.
According to one study, protein supplementation during a trusted source of resistance training resulted in a 27% increase in lean mass growth in healthy adults.
If you have any medical issues or skeletal problems that may make exercising difficult, it may be beneficial to consult with a physician.
When’s the last time you took a moment to genuinely enjoy a meal? Not just cook something and turn on Netflix, but genuinely sit down, appreciate the food in front of you, and pay attention to the flavour.
In today’s fast-paced world, it’s easy to get caught up in the rat race and lose sight of the simple pleasures of life, such as eating a wonderful dinner.
Here’s where mindful eating can assist.
What Is The Definitions OF Mindful Eating?
Mindful eating involves paying attention to your thoughts, emotions, and bodily sensations while eating, savouring each bite, and recognising your body’s hunger and fullness cues.This approach fosters a stronger connection with food, the environment, and yourself.
Mindful Food vs. Dieting
The key distinction between mindful eating and dieting is that the former emphasizes the quality of your eating experience, whilst the latter focuses on restricting certain food groups or monitoring calories.
Mindful eating is not a specific weight management strategy; rather, it fosters a healthy and balanced relationship with food that is devoid of guilt or deprivation.
The Advantages of Mindful Eating
The benefits of mindful eating are numerous, including improved digestion, better management of emotional eating, and enhanced satisfaction from meals.
Furthermore, mindful eating has been associated to decreased binge eating, better weight management, and increased mental and emotional well-being.
Mindful eating allows you to enjoy your meals more and establishes a loving, long-term approach to sustenance [1][2].
Elements of Mindful Eating
Here are some principles for mindful eating and what you might anticipate from them.
Develop the Right Space
Create an environment that encourages relaxation and attentiveness during mealtimes. This could include preparing the meal with elegant crockery, lighting candles, or playing gentle background music.
Creating a serene environment will encourage you to eat thoughtfully.
Listen to your Body
It all begins with listening to your body. One of the fundamental ideas of mindful eating is to pay attention to your body’s natural hunger and satiety cues.
Paying close attention to these indicators will help you avoid overeating and create a healthier relationship with food.
It all begins with listening to your body.One of the fundamental ideas of mindful eating is to pay attention to your body’s natural hunger and satiety cues.
Paying close attention to these indicators will help you avoid overeating and create a healthier relationship with food.
Mindful eating activities and meditation
Before eating, meditate or practice deep breathing to focus your attention on the current moment. Practice Portion Control.
Practice Portion Control
Overeating is frequently caused by eating big portions that are not consistent with a healthy meal plan.
To encourage mindful eating, offer yourself smaller servings and use smaller dishes to fool your brain into believing you’re eating more. If you’re still hungry after finishing your first serving, wait a few minutes before deciding whether you need seconds, enabling your body to recognise fullness.
Consume Slowly and Savour
Mindful eating encourages you to chew slowly and enjoy each bite.Eating slowly not only improves the flavours and textures of your meal, but it also trains your body to recognise when it is full, reducing overeating.
Focus of the Senses
Engaging All of Your Senses When Eating Enhances Your Appreciation for the Meal. Pay Attention to the Colours, Scents, Textures, and Flavours of Your Food, and Take the Time to Appreciate.
Enjoy Your Food
Cultivating thankfulness for the food you eat develops a connection to the environment and the people who provide it.
This practice enables you to make more aware, sustainable eating choices while also promoting a stronger sense of well-being.
10 Steps for Mindful Eating Here’s a Step-By-Step Method for Mindful Eating:
Find a peaceful and pleasant environment: Choose a setting with few distractions so you can concentrate on this mindful eating activity.
Prepare a tiny amount of food. Choose a tiny item of food, such as a sultana, chocolate, or a slice of fruit.
Observe the food: Take time to examine the food, noting its shape, colour, and texture.
Engage your sense of smell by bringing the meal close to your nose and inhaling its aroma, paying attention to any sensations it produces.
Take a little mouthful: Put the food in your mouth and take a small bite without chewing yet. Examine the flavour and texture of your tongue.
Chew gently: Begin to chew the meal slowly, appreciating the flavours and textures as you break it down.
Pay attention to your body: As you chew, notice any sensations or reactions your body has in response to the food.
Swallow mindfully: When you’re ready, swallow the meal and pay attention to the sensation of it moving down your throat and into your stomach.
Reflect on the experience: After swallowing, take time to focus on the entire eating experience, including any feelings or thoughts that arose.
Repeat: Try this mindfulness eating practice with different varieties of food to have a better awareness for the distinct tastes, textures, and fragrances each one has.
The Overcoming Common Challenges
To manage emotional eating, identify triggers and develop healthy coping strategies. Set boundaries and communicate your intentions to avoid mindless eating.
Stay committed to mindful eating by reminding yourself of its benefits, practising self-compassion, and celebrating small victories.
Total Body Mindfulness
Take your mindful eating to the next level with a free consultation with one of our nutrition experts.
They will provide you with a personalised meal plan and guided steps to help you achieve your health and fitness goals.
Book your consultation today to create a healthier, more enjoyable relationship with food!
Benefits of Outdoor Activities Surprising Benefits of Community-Based Outdoor Activities | Boost Health & Connection” Most individuals are aware that regular physical activity has numerous health benefits, including a reduced risk of cardiovascular disease, hypertension, type 2 diabetes, and certain malignancies. You may be aware that regular physical activity benefits cognition, quality of life, sleep, mood, bone health, and physical function. But did you know that being active in natural areas, often known as green exercise, and being active in groups can provide additional health benefits?
In addition, incorporating a social component into your outdoor activities can enhance the existing synergistic effects by increasing your longevity. Loneliness and social isolation can raise the risk of early death by 26% and 29%, respectively. More broadly, a lack of social connections can increase your chance of premature death by the same amount as smoking 15 cigarettes each day. Each of the activities listed here can be done individually. If you want to make more positive social connections in your life, join a social media group and share your experiences with others while striving to improve your health and wellness.
Walking
The Walking, while perhaps the most accessible type of outdoor physical activity, should not be disregarded in terms of health benefits and social ties. Walking briskly (2.5 miles per hour or quicker) is a type of moderate-intensity physical activity that, when done consistently, can help you fulfill the Physical Activity Guidelines for Americans.
When walking outside, you may not always know how fast you’re moving, so it’s a good idea to use the walking test to determine if you’re working at a moderate intensity. If you can talk comfortably but not sing, you’re working at a moderate intensity; if you can’t say more than a few words without pausing for a breath, you’re working at a vigorous intensity and should slow down.
Hiking, Rucking and Trail Running
The Hiking is a simple outdoor sport that requires little equipment and experience. Hiking entails travelling a long distance in the outdoors, sometimes across natural terrain, while avoiding hazards like tree roots and rocks. This exposure to natural elements can assist in restore mental and emotional health, including better mood and optimism, while also reducing stress, anxiety, and negative rumination.The intensity of hiking can be changed by varying the pace, distance, height variations, terrain type, and overall technical complexity of the route. The barriers to getting started are modest, although proper footwear is required.
Try rucking, which is walking while carrying a burden, to make trekking more difficult. A backpack has traditionally been used to add weight to your body, but a weighted vest can also be used for this purpose. Weight can be added to your backpack using filled water bottles, sandbags or specialised plates developed for use with rucking backpacks. The objective is to add weight to your walk to make it more difficult, but the burden should be comfortable and not interfere with your posture while walking at a tough pace. If your pack is too heavy and you are bending down at the waist, lighten it.
Trail running is another excellent technique to make a traditional run or walk harder while also adding variation to your physical activity regimen. Changes in terrain make jogging or hiking more difficult than on a flat path or treadmill. Before beginning to run on a trail, it may be beneficial to walk it first to become acquainted with any obstructions or hurdles that may become more difficult to handle as your speed increases.
Cycling :
The Cycling, whether road or mountain biking, is another form of exercise that, when done on a regular basis, can bring several health benefits. Cycling, like other forms of outdoor physical activity, can be used for exercise or active transportation, either alone or with others. Cycling does have certain entrance obstacles, such as access to safe or designated riding lanes and the need to purchase and maintain a bike and other equipment, but it is still a fantastic outdoor workout option.
Classes for Group Exercise
Although many people are aware of the range of group exercise programmes available at gyms, fitness centres, and health clubs, they might be shocked to learn that many of these same classes are also held outdoors. This enables you to profit from green exercise while also enjoying the many health advantages of group physical activity. Boot camps, circuit training, cycling, dance, yoga, martial arts, high-intensity interval training, flexibility training, and sports conditioning are among the classes that are frequently given outside.
Discover the top reasons you’re not losing weight and learn how to overcome common weight loss obstacles. Find out what might be holding you back! – description
Reasons You’re Not Losing Weight: Many of us believe we might lose weight if we were more disciplined about our food and exercise routines. Patricia Ordody, a health coach, presents a distinct perspective on 2025 in her essay for healthwel360.com.
January is awash with diet schemes and exercise programs, and this year may be even more so due to exceptional circumstances. There are numerous reasons why, no matter how hard you work, your efforts aren’t yielding the expected outcomes. Here are some unique ideas for the new year:
1. Are You Eating Food Enough?
Our body is highly sophisticated and complex. It protects us by constantly adjusting its many activities in order to keep equilibrium. So, when you considerably reduce your calorie intake, your metabolic rate falls in order to burn fewer calories; otherwise, you will not have enough energy to carry out all life-sustaining functions. Your body will also cling to whatever you feed it and will not let go of anything you wish it would, such as excess weight, in order to protect you from “perceived famine.” Last but not least, without adequate nutrients, your body will begin to break down muscular tissue, further slowing your metabolism.I don’t need to highlight the fact that constant calorie counting and restriction cause unpleasant feelings, lower motivation, less happiness, and more stress.
2. Too Much Exercise
Stress, in whatever shape it takes—social, emotional, professional, environmental, or even the stress you put on yourself by following a diet and exercising every day—will disrupt all of our body functions if not controlled. Long-term stress impairs the body’s ability to regulate itself. When stressed, it will prioritize what it needs to do when threatened over digestion and metabolism, defeating your weight reduction goals. You may believe that running 10 kilometers per day or doubling up on a high-intensity workout are necessary for weight loss, but they may be contributing to the problem. Exercise can sometimes be used as an excuse to eat or drink more than normal, either subconsciously or knowingly. In addition, if basic cortisol levels are already increased owing to stress, strenuous exercise will raise them even further. When cortisol levels are consistently high, the body does not break down fat.
3. Ingesting the Wrong Things
We all have different dietary and lifestyle needs. Habits, exercise level, state of health, personal preferences, geographic area, age, body type, culture, season, stress level, and sleep all influence the nutrients we need on a daily basis. Diet theories fail to account for these critical factors. While fundamental dietary principles, such as the Swiss Food Pyramid, provide a foundation, we must learn when and how much of certain foods work best for us, as well as respect our “bio-individuality.”
4. Too Much Of Food Focus
We all have different dietary and lifestyle needs. Habits, exercise level, state of health, personal preferences, geographic area, age, body type, culture, season, stress level, and sleep all influence the nutrients we need on a daily basis. Diet theories fail to account for these critical factors. While fundamental dietary principles, such as the Swiss Food Pyramid, provide a foundation, we must learn when and how much of certain foods work best for us, as well as respect our “bio-individuality.”
5. Calories In Are Not Calories Out.
You cannot balance your calories by just expending more than you take in. A Snickers bar contains 200 calories, which causes different biochemical reactions in your body than broccoli, lean meat, or quinoa. Our bodies are complicated and sophisticated, requiring many criteria to determine the best nutrition, physical activity, and balance for you. You cannot outrun a lousy diet with nutritional supplements and protein bars, and not all supplements are beneficial. Quality, quantity, and, most importantly, a solid nutritional foundation are essential.
There are innumerable more factors to consider, such as sleep quantity and quality, medical conditions, medications, hormones, food intolerances, and many more, which is why a comprehensive approach to health and weight management is essential.
Some tips to set yourself up for success in 2025:
Drink two liters of water each day.(just water, or with a bit of natural lemon taste; no Coke Zero or any other artificially sweetened beverage)
Walk whenever and wherever you can: Combine it with a phone call to a buddy or checking off your to-do list (pharmacy, grocery shop, etc.).
Walk whenever and wherever you can. Combine it with a phone call to a friend or checking off your to-do list (pharmacy, groceries). If you want to begin exercising, aim low. Plan ten to fifteen minutes three times a week. Most certainly, you will do more, but starting is the most difficult aspect. Even if you only do ten minutes, you want to set yourself up for success in order to keep the practice.
Instead of focusing on what you can’t have, try to incorporate more nutritious foods. This means eating a salad first, then a piece of cake, and then a glass of water before the hot chocolate. Telling yourself not to have something will simply increase your desire for it.
Get help: By the age of 40, we had ingested approximately 40,000 meals: These habits cannot be undone overnight.
Make it clear why you want to get healthier: to enjoy playing with your kids more, to fit into a specific pair of jeans, to perform better at work, or to obtain a second date. We change not based on what we know, but on how it makes us feel.
As a health coach, I will work with you to develop a completely personalised “roadmap to health” that is tailored to your specific body, lifestyle, tastes, and goals. Contact me if you want to learn more about how I can help you lay the groundwork for success – health is wealth.
“Are You Ready to Spring Forward? | Tips for Adjusting to Daylight Saving Time” Every year, the time shift between spring and fall upsets our daily habits, affecting our sleep patterns, mental well-being, and overall health. As a father of three daughters, I can tell you directly that this change is about more than simply modifying my own schedule; it’s about managing the chaos that comes with three tiny children who don’t care what the clock says. Whether it’s convincing kids that sleep is actually earlier in the spring or dealing with their endless energy in the fall when it’s dark at 5 p.m., the struggle is real!
Moving Forward! Daylight Saving Time
Positive Effects :
More daylight in the evenings. More time after work to get in 9 holes of golf. (This is beneficial for my mental health.) More sunlight for playing outside with the kids, which usually results in a later dinner but some of the nicest memories. The extra daylight encourages evening walks and park visits, which improves everyone’s sleep at night. Longer days help me keep motivated at work while also giving me the stamina to chase my three daughters around after dinner.
Negative Effects :
Losing an hour of sleep may not seem like a big deal, but try explaining it to a three-year-old who is suddenly grumpy and refuses to nap. Furthermore, research reveals that heart attack risks increase somewhat following the springtime change—most likely due to insufficient sleep! This alteration may cause drowsiness and reduced reaction times. I definitely feel groggier on those early morning school runs.
Fall Back (End of Daylight Saving Time)
Positive Effects :
An additional hour of sleep! This makes the day feel extremely long. (in a good manner) However, in reality, my children wake up at the same time, and I have to convince them that it is not yet breakfast time. That extra sleep can be a game changer for stress, I must admit. It makes me feel more patient and relaxed. Now that the sun is up in the mornings, I feel more confident about getting the kids out the door and to school securely.
Negative Effects :
Even if we gain an hour, my daughter’s body clocks do not change overnight, resulting in several days of irregular wake-up hours. Shorter days can bring on the winter blues, and I feel it in my children as they begin to miss outside activities. The early arrival of nightfall means more indoor time and, frankly, more screentime battles.
With all of those personal anecdotes, I’ve learnt a few things and Googled some more, but here are some recommendations for adjusting for DST.
Time changes are inconvenient, but being prepared can make all the difference. Making tiny changes and focusing on healthy habits might help you and your family adjust more smoothly. And if not, do as I do: accept the chaos. Because, whether it’s spring forward or fall back, my girls still get up before the crack of dawn!
