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Wedding Season - 6 Dietary Tips To Keep You Healthy!

Dr. HelloDox Care #
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#Healthy Living#Diet and Nutrition#Weight Gain

Maintaining a healthy diet is of prime importance during a wedding season. Slightest of negligence can lead to unaccounted fat, leading to cardiovascular and other diseases. While working out can help to stay away from putting on the extra pounds, a healthy diet goes a long way in ensuring that the body functions at the optimum level.

Here is a list of important tips that will help to follow a healthy diet and refrain from putting on extra weight:

Stay away from unnecessary fat: Most wedding parties have numerous food options. The high fat items such as dairy product, oily dishes should be eschewed in order to ensure that the body is not overstuffed with unnecessary fat that is difficult to get rid of.

Look at the portion size: Another good way of maintaining a healthy diet is to pick and choose the right dishes and go for small portion size rather than going all out for the one dish one likes. There is no harm in trying multiple dishes, but the same should be done in small portion sizes.

Planning for the day: One critical aspect of eating healthy is to eat throughout the day. On the day of a wedding, there are many people who tend to save the stomach for the party meal or drink. This is a very bad approach as far as eating healthy is concerned. A good way to plan the day is to eat light throughout the day. Salad, for instance, comes as a relief during the wedding session.

Making a routine: Sticking to a diet chart helps a great deal in maintaining a healthy diet. The diet chart should comprise of multiple options. For instance, one need not stick to an oatmeal for breakfast every morning. Variety will help to break the monotony and encourage a person to stick to the diet routine.

Calorie count: In continuation of the diet chart, keeping a rough count of the calorie consumed on a daily basis also helps to stick to a healthy diet. Calorie count is a good way of keeping track of what one is eating and how much impact it will have in the longer run. Since wedding parties tend to possess a lot of food items, a rough calorie count will help an individual to balance the calorie count in the next few days.

Refrain from too much drinking: Staying away from alcohol can be difficult in wedding parties, but their consumption increases the urge to eat more. It, therefore, makes sense to not consume more than a couple of drinks in any wedding party.

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Some Ayurvedic Tips To Gain Weight

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#Weight Gain#Ayurveda Treatment

Are you tired of hearing the latest pitch on how to lose weight, when all you want to do is to just gain some kilos instead? Unfortunately, this is the truth; there is way too much information on how to lose weight but barely anything on how to gain weight, especially in a healthy and balanced way. But the good news is that you can turn to Ayurveda for some solutions to put on weight the right way and the best part is that it determines your optimal weight not by the number on the weighing scale but by your body constitution- kapha, vata and pitta. Here are few important strategies that may help you gain weight in a way that it does not hamper your overall health. The Ayurvedic approach is healthy, simple and holistic along with being effective.According to Ayurvedacharya Dr. Partap Chauhan, Director, Jiva Ayurveda, "A person should always maintain healthy weight - not too much and not too less. Ayurveda recommends 'balance' or an 'optimum state' in everything, including your body weight. That said, if you are recuperating from an illness or you are very thin and you want to gain weight, do it gradually and naturally. Do not rely on weight-gain supplements which may cause liver and kidney problems. A healthy person, with appropriate weight for his or her age and height is more likely to have good immunity and lead a happy life."

As per Ayurveda, people with Vata dominant physiology are typically thin, while people with Kapha dominant physiology tend to be overweight. So, if you have a Vata body-type, there is a limit to how 'fat' you can become. Instead of worrying about gaining weight, it is imperative to focus on being strong and healthy.

Dr. Chauhan lists down some tips that Ayurveda suggests in order to gain weight in a healthy way-

1. Include soy bean in diet. Soy is high in protein and is perfect if you are a vegetarian looking for good sources of protein. Eat a fruit or drink fresh fruit juice, if possible every day or at least three times a week. If your diet includes non-vegetarian foods, you can add any meat of your choice twice a week.

2. Include more curd, ghee, milk, sugarcane, rice, black gram and wheat in your daily diet. These are all good for gaining weight in a healthy manner.

3. Gaining weight doesn't mean you don't have to exercise. In order to gain weight healthily, one must exercise regularly to allow the body to metabolize the food you have consumed and further keep your appetite strong.

4. Small quantities of spices such as cinnamon, garlic, ginger, cardamom, clove and black pepper in your diet help in stimulating your appetite.

5. Sleep well at night. Get at least eight hours of proper sleep. Avoid distractions before going to bed, like mobile phones or laptops. Drink a glass of cow's milk with a pinch of turmeric for a sound sleep.

6. Eat in a normal speed, neither too fast, nor too slow. Eating at a normal speed stimulates the salivary glands, which aids digestion.

7. Do not watch television, use your mobile phone or read while you are eating. Eat actively and allow your body to be engaged in the act of eating.

8. Choose a clean and noise-free environment to have your meals.

9. Do not drink a lot of water before or after meals. You may take small sips during meals if you need. In winters, you can sip lukewarm water during meals.

10. Massaging the body with sesame oil allows the muscles and bones to become strong. It also promotes blood circulation which will carry nutrients to all parts of your body.

As per Ayurveda, people with Vata dominant physiology are typically thinHome remedies to gain weight

-Take equal amounts (50 grams) of figs, almonds, dates and raisins. Add 100 grams of gur (sugarcane jaggery). Saute it in cow's ghee until it takes a jelly-like consistency. Eat this twice daily, after meals.

-3 - 5 grams of Ashwagandha and Shatavar powder taken every morning and night with milk will help you gain weight.

So, if you are looking to add those extra kilos, make sure you do it in a healthy way.

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Happy in Marriage, Heavier on the Scale?

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#Weight Gain

Everyone has had that friend who was svelte when single and then became noticeably more plump after entering a state of marital bliss. Now, there is new evidence that it was not your imagination: After following a group of newlyweds for four years, the researchers found that the happier you are in your marriage, the more likely it is that you will gain some extra weight.

"It's pretty widely accepted that marriage itself is associated with weight gain and divorce with weight loss," said lead researcher Andrea Meltzer, an assistant professor of psychology and a social psychologist at Southern Methodist University, in Dallas. "What is less clear is the role of [marital] satisfaction in marital weight gain."

To focus on that, Meltzer recruited 169 young couples, all married within the past six months, and followed them over four years. The husbands, on average, were 25, while the wives were 23. On eight occasions, information was collected on both their satisfaction with the union and their weight.

The results?

''Satisfaction is positively associated with weight gain," Meltzer said. "Spouses who are more satisfied tend to gain more weight, and spouses who are less satisfied tend to gain less weight."

That finding held, she said, even after compensating for such obvious factors as pregnancy. The association doesn't prove a cause-and-effect link, she stressed.

Meltzer presented the findings recently at the Society for Personality and Social Psychology annual meeting in New Orleans.

How to explain the extra pounds?

Those less satisfied with the relationship, Meltzer speculated, may be contemplating divorce. So, they might be trying to maintain an ideal weight to attract a new mate.

Those who are satisfied may be relieved that the hunt for a mate is over, and slack off on weight-control strategies. She calls this the ''mating market'' model, suggesting that weight maintenance is motivated mostly by a desire to attract a partner.

For the study, Meltzer said she did not separate out men and women, but the effect held for both genders.

The average weight gain over the four-year period was not great, but Meltzer noted that it could add up to a substantial amount over time.

At the study's start, the husbands had a body-mass index (BMI) of nearly 26, defined as slightly overweight. The wives' average BMI was 23, defined as a normal weight.

"For each unit of increase in satisfaction found, either by the person or the partner, a 0.12 increase in BMI occurred every six months, on average," Meltzer said.

For example, a woman who is 5-foot-4 and 120 pounds has a BMI of 20.6. If she gains a half pound, her BMI would increase to about 20.7.

"At the end of the four-year study, they [on average] are still in a healthy weight range," Meltzer noted. "But we don't know what happens after four years yet."

One expert said the findings make sense.

The idea that less satisfied partners may be watching their weight to pave the way to search for a new partner and that more satisfied partners may be slacking off is ''very plausible," said Charlotte Markey, an associate professor of psychology at Rutgers University, in New Jersey.

However, she said, other explanations may help account for marital weight gain. "It is also possible that happily married couples see each other more and eat together more [dining in the company of others can lead people to eat more]."

In her own research, presented at the same meeting, Markey found that partners compare themselves to each other when making assessments about their own weight. She studied more than 100 heterosexual couples and 72 lesbian couples for her research.

"This is pretty intuitive, but never documented," she said. "People in relationships seem to be comparing themselves to their partners, and those comparisons seem to shape how they feel about their weight and their body."

"We would expect that if you are overweight, you might feel bad," Markey said. "If you are overweight and in a relationship with someone thinner, you feel that much worse."

She also found that women who reported low relationship quality were likely to adopt unhealthy weight-management strategies, such as crash diets.

So what are newlyweds to do?

Health issues, including weight maintenance, are relationship issues, Markey stressed. Couples should talk about how to eat well and be physically active.

"These things should not be separated. If you love your partner, you should be involved and invested in his or her health," she said. "You should also care about maintaining your own health so that you are around to spend time with your partner."

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Weight Gain During Pregnancy May Lead To Preterm Birth

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#Weight Gain#Pregnancy

Abnormalities in interval between pregnancies, mother's body mass index (BMI) prior to pregnancy and the amount of weight gain in pregnancy can lead to preterm birth, a new study has found.The study, published in the journal Maternal and Child Health Journal, showed that if these factors were modified, it could reduce the risk of premature births.

"The highest risks for premature birth were in women who were underweight, had poor weight gain during pregnancy, or short periods of time between pregnancies. Excessive weight gain in obese women also increased the risk," said Emily DeFranco, Associate Professor at the University of Cincinnati.

DeFranco and her colleagues conducted the study from birth records of nearly 4,00,000 people. Potentially modifiable risk factors for preterm birth were present in more than 90 per cent of women in the study.

Fewer than half of women begin pregnancy with a normal weight, and only 32 per cent achieve the recommended pregnancy weight gain.

"Attention should be paid to educational interventions on the importance of birth spacing, achieving an optimal pre-pregnancy weight, and ensuring adequate nutrition and weight gain during pregnancy. Improvements in these modifiable risk factors could have significant influence on premature birth and infant mortality worldwide," DeFranco added.

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Weigth Gain Post-Pregnancy: 5 Points Women Should Keep in Mind

Dr. HelloDox Care #
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#Pregnancy#Weight Gain

Putting on weight seems like a breeze while losing those kilos can really be a tough struggle, especially post pregnancy. During pregnancy, the mother needs to eat for two to ensure that the growing baby is getting all the required nutrients. After delivery, it's of course not just a day's work to make all that weight vanish. Exercise is a must and so is a healthy diet, away from junk and processed food. But taking up the responsibilities of the baby hardly leaves any time or energy behind, and this is one of the major reasons why women start ignoring their health and putting on weight. Then there are all those hormonal changes to deal with. More so with all the celebrations with friends and family, and being showered with love and good food, expanding becomes inevitable.

But don't let the pampering spoil you royally. As much as you may convince yourself that all those kilos that you are still continuing to gain is because of "post-pregnancy" it is actually far from the truth. Your post-delivery lifestyle choices are in play here.

1. Eating Habits

According to a new study done by University of Michigan in the US, new mothers keep the weight on by eating food off their child's plate.

2. Lack of Sleep
Sleep in another factor that plays a crucial role. Sleep deprivation is a common issue that new parents face due to constant monitoring of the baby.

3. Food Cravings

Lack of sleep is the instigator of unhealthy lifestyle choices because your mind is not fresh. In new mothers, it often leads to increased food cravings and appetite even if they want a healthy diet, leading to weight gain.

4. Sitting Down for Longer Periods of Time

"Mothers tend to put the needs of their children first, so they might not be exercising or taking care of themselves," said lead author Olga Yakusheva, Associate Professor at the University of Michigan in the US. Little things like spending more time sitting with their kids reading or watching a movie can result in weight gain.

5. Lack of Self-Motivation

In addition, many women really crank up their diet and exercise for a short time to get back to their pre-pregnancy weight and often get discouraged by the results. It is a tough struggle which takes time to help you get the desired body weight. As such they leave exercising all together.

However, if women want to lose the weight, they should cut the calories and work out more as well as take a holistic approach focused on a long-term healthy lifestyle, the researchers suggested.

For the study, the team looked at data for 30,000 women who had given birth between one and four times. Although all the women gained weight due to their age, there was a sharp difference between those who gave birth and those who did not. By the time their children were toddler age, mothers who had given birth had put on at least one pound more each year than those who were childless.

Dr. Sujit Shinde
Dr. Sujit Shinde
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Dr. Priyanka Awale
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