Health solutions

Healthier mothers and babies:Mommy stay with me

By Dr.Amrita Basu(MBBS,MS) on February 6, 2018 63

Healthier mothers and babies is what everyone wants

When me and my sister where babies ,we grew up in daycare .Both of our parents worked and there was nobody to take care at home.

Mommy stay with me:Maternal seperation and baby health

Back then government didn’t give mother’s childcare leave.

Looking back ,my memories say growing up days were fun. No really horrible memories.Back then we missed our mom, but there was nothing she could do.We needed the money.

Fast forward to today.I am luckier.I didn’t have a full time job when my baby was born.And now my work has flexible timing and a better government policy of childcare, supporting it.

But even then I worry .When I have to take leave suddenly due to baby issues.It always sounds like an excuse.But all moms know, the most difficult thing in this world is to walk away from teary eyed little ones.

But the question is no longer just the babies immediate health.Your decision will change a little person’s life.

Baby’s health and mothers health are important parameters of health standards and improvement.

Government has expensive projects in place to make healthier mothers and babies.

But still we are haunted by the increasing number of mental and physical lifestyle diseases.

A few things are different for different socio economic classes.

India’s uncontrolled population explosion ,lack of strict birth control makes good healthcare facilities ,adequate nutrition, difficult for the large majority below the poverty level.Their problem has no solution ,till the people in charge understand that limited resources , and unlimited babies make for impossible situations.They make gullible votebanks ,but unproductive citizens

In a country where survival of babies is often the primary question,few have time to worry about their future physical and mental health.

But if you want a better tomorrow for your baby you may need to plan your today well.

What research says?

Healthy mothers have healthy babies.What you think too can affect your baby
Mothers nutrition and child’s nutrition both are important.Nutrition has a large role .Both undernutrition and over nutrition will cause malnutrition.There’s malnutrition of obesity to watch out for.
Stress levels during pregnancy can alter the stress response in the unborn child.
Childhood stresses can cause lifetime harm ,both psychologically and physically.

Your physical and mental health has a lot to do with your childhood.

Yes you already know this.

But did you know most of your adult diseases ,can be traced back to childhood?

Mother’s will sigh in exasperation. What else are we suppose to take care of?

Just blaming childhood stresses ,is but oversimplification.

The various researches show a 2 ‘HIT'(3) theory.

1st hit is a stressors in childhood .This cause changes at the cellular level and in your brain wiring.Your adaptation is good ,average or poor,

Presence or absence of a similarly potent stressor later .A cascade of neurochemical,neurohormonal, over -reaction.Because your brain is already sensitized you go into protective mode.

Result:

Metabolic diseases and mental health problems.

That’s scary ,but I am hopeful

Because this is good research .

Why You ask?

Someone is finally talking about it.Maybe things will change

Government of Italy has declared 22nd September “Fertility Day”.They want to encourage women to have children.They have a declining childbirth rate ,and an economic slump.But the Government gives inadequate support to working mothers and most private companies don’t have flexibility for working moms.

The research findings can help .A lot.

To help moms stand up for “work from home” policy.
To take jobs with flexible work hours.
To not have to explain why they want to be with their babies and compromise the career ladder.
For child right biggies to keep in mind ,for future recommendations and actions.
For corporations to take Corporate social responsibility to another level

Plus you are at risk, only if you face another episode of high chronic stress.So actively try to decrease stress
Teach children to cope positively with it.

Another good news is, since you know this ,you can have lifestyle habits in place to deal with it.

Yes you can beat the childhood

scars by practicing healthy lifestyle .

There’s a lot of science backing this up.Many studies has been done including one at the Tata Institute of Fundamental Research in Mumbai .

What can this stress triggers do?

Obesity(2)
Diabetes
Hypertension
Metabolic dysfunction(3)
Hyperlipidemia
Muscle wasting disease
Depression

How does this happen?

Sress in early childhood causes change in muscle mitochondria.

(Mitochondria are the cellular organelles which help you generate ATP as energy currency for your body.)

Hypothalamic pituitary axis which controls stress has an altered response (3).

Stressors removed .Normal growth pattern.

Re-exposure to similar stressors later in life:Metabolic dysfunction ,physiological and emotional distress.

What are the early life stressors that can cause this?

Prenatal postnatal early childhood ,adolescent period are all susceptible.

Stressors may be:

Nutritional
Emotional
Physical
Sexual.

They may present as:

Starvation during famine and war

Maternal separation
Childhood neglect
Adverse parenting
Childhood physical or sexual abuse
Medical trauma

These stressors can alter the stress adaptation responses.

They are major risk factors for developing metabolic disorders (1)

With improved environment children can adapt themselves to these stressors .Growing up,they will be externally normal.But since these cellular changes have happened ,if exposed to chronic stress in later life ,metabolic and psychological problems can be precipitated .

Why does this happen?

Childhood stress reprograms your HPA axis (3)and your brain in general .

Some people adapt well due to good environment follow primary stress exposure.

But others may have maladaptive responses.This can cause inappropriately high levels of cortisol in your blood during exposure to chronic stress as adults.

The pancreatic B cells may be lower in number following childhood stress adaptation.

What this means ?

If you face high level of chronic stress later in life your brain and hormones can over react.

Putting you at risk of obesity diabetes, hypertension and depression-anxiety disorders.(4)

Maternal separation during early life disturbs neuroendocrine, neurochemicals and behavioral changes in adults.

Maternal seperation can be variable .From 40 minutes to 8 hours.Which period will be traumatic for the child is difficult to predict.

Abuse in childhood and adolescence ,can cause type 2 diabetes,food addiction and significantly heavier adult women(6).

What can you do to protect yourself & your child?

Don’t worry during pregnancy.

Related

5 Tests you should do when you are planning a baby.

Alcohol and pregnancy what you should know

Always work actively to lower your stress levels.

Teach children coping skills through play.

Exercise:Low levels of physical activity is seen to increase and precipitate theses metabolic problems.A good physical exercise schedule protects against development of these metabolic disorders.

Avoid high calorie diet .Swinging insulin levels can make you prone to 2 Diabetes ,obesity,depression,anxiety and a host of other problems.

Practice mental health exercises.

All moms deserve to spend time with their babies.All babies need their mothers.

Mompreneur’s biz focus :Jewellery making & Basudha

But to make this possible, we need the help of society ,government and the corporate sector.

Everyone has a mother and you are what you are because your mom cared .

What do you think we should do to change the situation?

Are you a mom struggling with work-biz-home?Share your story with me in the comments below.

I am taking my alexa rank to the next level with Blogchatter

#MyFriendAlexa.

At the end of second week of the campaign My Alexa rank:

Global:449707

India:37113

Lets see what works.

This post is also linked up with

#Writing Wednesdays

References:

1)Chrousos GP. Stress and disorders of the stress system. Nat Rev Endocrinol (2009) 5:374–8110.1038/nrendo.2009.106 [PUBMED]

2) Stress and obesity/metabolic syndrome in childhood and adolescence.

Int J Pediatr Obes. 2011 Sep;6 Suppl 1:21-8. doi: 10.3109/17477166.2011.615996.Pervanidou P¹, Chrousos GP.

3)Early-Life Stress, HPA Axis Adaptation, and Mechanisms Contributing to Later Health Outcomes.Jayanthi Maniam, Christopher Antoniadis, and Margaret J. Morris[PubMed]

4)Nemet D, Dolfin T, Litmanowitz I, Shainkin-Kestenbaum R, Lis M, Eliakim A.Evidence for exercise-induced bone formation in premature infants. Int J Sports Med (2002) 23:82–510.1055/s-2002-20134[PubMed]

5)Franks PW, Ekelund U, Brage S, Wong MY, Wareham NJ. Does the association of habitual physical activity with the metabolic syndrome differ by level of cardiorespiratory fitness? Diabetes Care(2004) 27:1187–9310.2337/diacare.27.5.1187 [PubMed]

6)Mason SM, Flint AJ, Field AE, Austin SB, Rich-Edwards JW. Abuse victimization in childhood or adolescence and risk of food addiction in adult women. Obesity (Silver Spring) (2013) 21:E775–8110.1002/oby.20500 [PubMed]

7)Mela V, Llorente-Berzal A, Diaz F, Argente J, Viveros MP, Chowen JA.Maternal deprivation exacerbates the response to a high fat diet in a sexually dimorphic manner. PLoS One (2012)7(11):e48915.10.1371/journal.pone.0048915 [PubMed]

8)Masuzaki H, Flier JS. Tissue-specific glucocorticoid reactivating enzyme, 11 beta-hydroxysteroid dehydrogenase type 1 (11 beta-HSD1) – a promising drug target for the treatment of metabolic syndrome.Curr Drug Targets Immune Endocr Metabol Disord (2003) 3:255–6210.2174/1568008033340135 [PubMed]

9)Mindfulness meditation

10)Chronic stress:32 simple solutions

Vitamin D supplementation : How much do you need

By Dr.Amrita Basu(MBBS,MS) on January 25, 2018 1

How much Vitamin D supplementation do you need?

This is being desperately researched.You might be confused with the wide range of options available.

When I wrote about how Vitamin D deficiency is a pandemic ,one of my readers suggested I explain a litle bit about supplements and special cases.
Vtamin D supplements can prevent and treat both skeletal and non skeletal problems .

Research links vitamin D deficiency to:

Autoimmune disease
Cancer
Cardiovascular disease,
Depression
Dementia,
Infectious diseases,
Musculoskeletal problems(muscle pain,back pain decreased mobility, risk if fall,fractures without trauma)

UV radiation is a human carcinogen .It can cause skin cancer. UV radiation is also responsible for vitamin D synthesis, by your skin.
The Ultraviolet spectra unfortunately ,is the same for Vitamin D goodness ,and the cancer scare.

Vitamin D Supplementation:How much do you need

If you have been tested ;you know that the Vitamin D, blood test is expensive.Your doctor will ask you to do it ,only when certain clinical,laboratory or X-ray red flags ,look suspicious.

Risk factors

Clinical :

Decreased Oral intake
Malnutrition
Low sun exposure
Malabsorption syndrome( pancreatitis inflammatory bowel disease,post bariatric surgery celiac sprue,amyloidosis, short bowel syndrome)

Diseases:

Liver disease
Renal insufficiency
Nephrotic syndrome

Certain antiepileptic medicines

Lab reports which indicate Vit D testing:

Elevated Parathormone
Low 24 hours urinary calcium
Elevated total /bone alkaline phosphatase
Low serum calcium

Radiologic Red flag:

Nontraumatic fracture
Decreased bone mineral density(osteoporosis /osteopenia)

Worldwide, naturally occurring dietary sources of vitamin D are limited.Food fortification is often optional, inconsistent, inadequate.

Some studies recommend doctors to routinely test for hypovitaminosis D,in patients with musculoskeletal symptoms.These include bone pain, myalgias, and generalized weakness.

What to measure ?

You should measure your total 25(OH)D ,to check body stores of Vitamin D.

What is the best Vitamin D level?

Optimal 25(OH)D : 25-80 ng/mL
Mild to moderate deficiency :10 -24ng/ml
Severe deficiency: <10ng/ml
Possible toxicity:>80ng/ml

Suggested treatment schedule (3):

Severe vitamin D deficiency (<10 ng/mL): “Loading dose” 50,000 IU of vitamin D orally once weekly for 2-3 months/ 3 times weekly for 1 month.

Maintenance :Very important otherwise recurrence of hypovitaminosis
Daily dose of 800 to 2000 IU.

Special conditions :

Tube feeding without malabsorption :Cholecalciferol (D3) powder form in satchet preferred. D2 or Ergocalciferol is oil based and can clog the feeding tube.So better avoided.

Malabsorption :
May need higher doses as per condition.

Your doctor can prescribe:

1)Vitamin D in doses of 800-5000 IU/day to improve musculoskeletal health.This will decrease fractures and falls in adults ( ≥ 65 yrs).The actual dose will depend on vitamin D levels.

2)Documented vitamin D deficiency:Total dose of at least 600,000 IU divided over several weeks is best to replenish significantly reduced stores.appears to be Single large doses of 300,000-500,000 IU should be avoided.
Large Vitamin D supplementation is not recommended in the absence of lab results.

3)Young, healthy adults :800 to <2000IU/day is adequate.

4)Children with Rickets:Treatment of cause + Vitamin D supplementation loading dose+Maintenance dose of Vitamin D with Calcium

Loading Dose:60,000IU/week for 10 weeks

Maintenance:800IU /day along with calcium supplementation( Calcium:75 to 100mg per Kg body weight/day)

A word of caution.Always start any supplementation, under doctors supervision. Hypervitaminosis occurs only after ingestion of more than 10000 IU/day who may be having , generous/excessive calcium at the same time.

It’s best to take Vitamin D with a little bit of fat/your meal.Since it’s a fat soluble vitamin it’s absorption is better.

Takeaway :

If you have confirmed Vitamin D deficiency take your doctors advice and start an appropriate dose.

If you don’t know ,don’t want to get tested or just confused .Take 1000 IU per day as daily allowance. This puts a stop to continued depletion of calcium stores .But dosen’t have an effect on your lowered stores.

Save some money .Get your Vitamin D blood level tested and be sure.

Have you ever tested your Vitamin D .Do you want more such research based answers ,to avoid unnecessary expenses .
Comment below to let me know.

Disclaimer:Always start any supplementation under doctors supervision.The information provided is meant to help create awareness and is not to be considered as professional medical advice.

REFERENCES :

1)Vitamin D supplementation: what’s known, what to do, and what’s needed.HainesST1, ParkSK. Pubmed

2)The vitamin D questions: how much do you need and how should you get it?Wolpowitz D1, Gilchrest BA.J Am Acad Dermatol. 2006 Feb;54(2):301-17. Epub 2006 Jan 4.Pubmed

3)Vitamin D Deficiency in Adults: When to Test and How to Treat Kurt A. Kennel, MD, Matthew T. Drake, MD, PhD, and Daniel L. Hurley, MD.Pubmed

4) Holick MF. Vitamin D deficiency. N Engl J Med. 2007;357:266-281 [PubMed]

5) Plotnikoff GA. Weather or not: the importance of vitamin D status monitoring and supplementation. Minn Med. 2009;92(11):43-46 [PubMed]

6) Glerup H, Mikkelsen K, Poulsen L, et al. Commonly recommended daily intake of vitamin D is not sufficient if sunlight exposure is limited. J Intern Med. 2000;247:260-268 [PubMed]

Diet and Depression

By Dr.Amrita Basu(MBBS,MS) on January 25, 2018 17

Currently writing a book on the effect of nature and play on daily wellbeing

Dr.Amrita Basu(MBBS,MS)

Diet and depression share a love-hate relationship. Eating too much or too little can both be warning signs. A healthy balanced diet will help you keep your mind and body healthy. The Bengali diet is a typical fish and rice diet. When I was young I rarely appreciated my mom’s fish-rice staple menu.

Diet and Depression : What you need to know — Diet and Depression: What you need to know

Is gut health related to your mood swings? Recent research says yes.YOu will do well to listen to your gut and keep it healthy.

Typical food patterns before depression

You will have a poor appetite or overeat (emotional eating)You will want to skip meals. Your sweet tooth will take the upper hand. Also when you skip meals, especially carbs you are more likely to suffer from mood swings. This is because your brain exclusively uses glucose (the building block of carbs) as energy

Top tips from nutritional neuroscience:

Have fish rich in omega-3 fatty acids.
Fruits and veggies are important to give you important water-soluble vitamins like vitamins B,C, folate.
Vitamin B complex and folate are both important to prevent relapse after therapy with antidepressants.
Check Vitamin D status and adjust the daily dose.
Whole grain cereals and legumes
Nuts like walnuts,almonds which are a rich source of omega-3 fatty acid
Don’t skip carbs.
Go for the low GI carbs and avoid sugar spikes.
Proteins especially animal proteins are complete proteins and have all essential amino acids for your body to function. But skip processed meat as far as possible, because that’s where the danger of colon cancer and problems of altered gut flora lies.
Your brain chemicals or neurotransmitters are proteins. These neurotransmitters help relay info. They are also responsible for your moods. Serotonin is the mood elevating neurochemical.9-% of Serotonin is released in the digestive tract and is responsible for the communication between your gut and the brain and is a responsible member of the Enteric nervous system. Yes, your gut is your second brain, and your vagus nerve which is the tenth cranial nerve, helps your digestive system, connects it to the brain, and is possibly behind the strange feeling in the pit of your stomach when your are anxious. You need tryptophan an amino acid to make this chemical. Where will you find tryptophan? High-quality proteins contain all the essential amino acids like in eggs,chicken, meat, and dairy. But remember moderation is key. Avoid processed food.
Probiotics
Minerals which are important: Calcium Iodine Chromium Iron Selenium Lithium

Now, this may go against all fad diet recommendations. But you do need certain food to function.

Most research will tell you your total diet quality is important. Food not only nourishes your body, it also nourishes your soul. Mood disorders like depression, anxiety, OCDs are influenced by your diet. Your diet will help your medicines. It will also play a role in deciding how much you are helped.

DIET AND DEPRESSION:Fish diet improves omega 3 fatty acid

Whether you can be weaned off drugs and whether relapse is possible. Don’t ignore your food cravings and your food habits. They hold the key to your moods. Interestingly your gut microbes may be playing a role in influencing your moods. Its quite common that when your bowels are not moving, your mood is off.

There’s more to gut feeling than you previously thought. The gut has its nervous system which transmits to your brain(The brain is the big boss) Your gut microbes also may be releasing special neurotransmitters which affect how you feel. More reason to keep your gut populated by healthy probiotic organisms. This research is still in its early stages. But emerging trends make this an interesting possibility. What’s your diet tip to keep your mood up? Comment below to let me know.

How to fight off depression:Lifestyle Medicine

By Dr.Amrita Basu(MBBS,MS) on January 22, 2018 9

To fight off depression is a daily challenge

My father is a patient of MDP.Both me and my sister have actively fought against succumbing to self-pity .But genetics is a tough cookie.

Luckily for many like me ,Major depressive disorders , have no single gene in its bag.It’s actually a complex dish, made up of multiple genetic factors and spiced up by environmental stimuli.

The bad news :it’s in your genetic makeup.

The good news :you can absolutely beat it.

The question is how can you fight off depression

Prevention…that’s my answer .

If that doesn’t work you have medicines ,to get you started on the road to recovery.

Once on this road you have to get your stuff together and actively prevent the sticky hold of depression your mind.
I have suffered bouts of deep blues (this sounds better,the word depression is sad),but have managed to get back.I consistently do a few things ,to hold onto my happy mind so that my sad mind can’t rule.

What can derail your plans

Major life decisions like

New job
New baby
New relationship
New place
All of the above together can push you off the edge.

The trick is to stop yourself from taking a head first dive.

A bit of the blues ,will colour everyone’s life. What you have to take care is to have a mental checklist.

When the blue strikes, start 1,2,3.

I am writing mine down .Maybe it will help someone..

#Blood tests must do.It might be your body

Get your thyroid hormone
Haemoglobin and
vitamin D levels checked.
All three are known to make depression worse and may be the cause.

Sometimes hormones or chronic illness can cause your brain chemicals to go astray.

That means your brain is not the prime culprit here.You treat your thyroid ,you get better.You get the drift.

Let’s now try Lifestyle medicine.Yes that’s an actual term and currently my favourite( be prepared to hear it frequently )

When you use environmental, behavioural, and psychological stimuli to improve your physical and mental wellbeing you are on Lifestyle Medicine.

#1
Exercise
Start walking/running /exercising
This is multifactorial.
Exercise releases endorphins:natural antidepressants.
When you exercise your body and mind both feel healthier.
When you walk/run/lift weight/do yoga/martial arts ,it improves self-esteem.

When you exercise your thyroid gland works better and you feel better.A simple routine is all you need.
Loosing weight by exercising helps your thyroid gland.

#2 Diet

Fresh fruits and veggies.Balanced diet.No fasting.Frequent small meals.
Vitamin C and other antioxidant-rich diet help fight depression.

Avoid alcohol, fried, highly salted, thyroid depressing , food which can make you lethargic, lazy , sad and depressed

#3 Try Mindfulness meditation

Mindfulness is a form of meditation.You can get many free YouTube videos which will help.
# 4 Garden

Or have at least 1 pot of green plant at home which you will take care of

Looking at green plants is known to improve mental health

#5 Share your thoughts on Instagram posts #mental health and see the support pouring in.I will be there too.

#6 Start your own blog and share your thoughts.I will be rooting for you.
The things I have written are what I follow to feel better and fight my lows every day.Sometimes it’s not so great,but everyday fight to feel better.Maybe you will need medication to get you started.If you have a thyroid problem, vitamin D deficiency or any other medical problem, that will need to be treated with medicines and the tips above.

#7 Sleep

8 hours per day.This is a major factor which can cause depression in susceptible people.

# 9 Avoid alcohol , drugs, smoking any substance abuse.These can derange your brain chemicals and will make the problem worse.

10 Pray and thank God.Because you are lucky.You still have insight.Knowing you have a problem us the most important step.

.That’s a sign that your brain wants to get better.Hold onto that thought.Never give up.

P.S I started my blog because I really wanted to help others live better.By sharing my journey maybe somebody will be helped!

Disclaimer: Depression is a serious condition.This health information is meant for awareness.All medical decision regarding health should be taken after consulting your doctor.Read my full disclaimer here.

How to continue breast-feeding when working

By Dr.Amrita Basu(MBBS,MS) on January 21, 2018 8

Can you continue breast-feeding when working

This question worries all women wHo want to have a baby and still not give up a great career.

In today’s world where women are working hard to break glass ceilings, you are faced with difficult choices.

Some people don’t have this choice. Losing an income is not an option. Baby care requires money.
The most difficult one is when you are breastfeeding.

If your baby is more than 6 months old then ,weaning starts .You have less of a worry.
But what about if baby is 2 months 3 months 4 or 5 months.

In today’s fast paced life even babies are hurried.
Government benefits for women are better.But corporate India gives you a maximum of 12 weeks of paid maternity leave.

Whatever the mother’s emotion, those who are working face the tough choice of giving up their job (often economically not possible) or weaning their babies off breast milk prematurely.

Rarely women may have sympathetic bosses with exceptional maternity benefits and enjoy bonding with their little ones for the first 6 month of life with no worry.
More often that’s not the case.
Corporate India looses women in the middle and top management positions because moms really can’t choose between a baby and climbing the career ladder.
Men surprisingly never have to face this particular choice.
Recently I read an article where a woman in a senior place in a bank talks about fertility leave and maternity benefits ,she had enjoyed in a top multinational bank in India.

My top 5 wishes for moms who want to work and take care of their babies.

Work from home option
Flexible working hours
Child care leaves without losing out on promotions and increments
Creche at workplaces (Even fathers will be benefitted)

Since these wishes will need some time to be fulfilled .

Few tips for breastfeeding moms who work:

Ideally infants should be exclusively breast-fed till 6 months of age.
EBF or exclusive breast-feeding means only mommy milk.No juice, water, nothing.
I am writing about this, because I was a mom who had to leave her 2 month old to join work (I had very little maternity benefit as I was a temp then).

I share the following tips to help you and your baby .If you face a challenge of continuing breast-feeding while working,take heart there are ways.

Top tips to breastfeed even after joining work:

1) Invest in a good automatic breast pump. The manual one is not so great.Use a breast pump to express your breast milk.

Before joining work practice expressing milk at home .Leave child with caregiver for short trials to gradually adjust baby to bottle .

Continue breast-feeding at other times.That acts as a good stimuli for a great milk flow.

Relax,listen to music ,eat healthy.Don’t forget the right amount calorie and nutrient supplementation. (Will be writing about this)

2) You can refrigerate at temperature of 4 to 8 degree Celsius in baby safe sterile feeding bottle .Express and store in the amount that your baby takes per feed.

3) 1 hour before each feed place the bottle in a water bath.This helps the milk come to normal temp.Breast milk if heated in a microwave will get curdled.So no heating.

4) You can the ask your family member or care giver, whoever is taking care of baby ,to feed your baby every time she cries for feed.Its better to be baby led than forceful feeding.

5) Remember to train them to always wash hands with an antiseptic hand wash, before feeding baby.

6) Always throw away residual milk after feed.

7) Don’t reuse bottle after a feed.Only used sterile bottles for every feed.

How to clean the feeding bottle?

Separate all parts of the feeding bottle.
Feeding bottles should be sterilized in a microwave .You can also use a steam sterilizer or steam it over a stove top.

Ideally feeding bottles should be of food grade glassware microwave safe,BPA free .

Never add excessive cleaning solution.One drop in 5 litre of water.More than this there will be detergent residue which is bad for the baby.

If not able to sterilize bottle immediately after a feed follow 3 steps:

Throw away the residual milk.
Rinse thoroughly under running water .
This gets rid of the milk smell and the residual milk.
Following, up with clean water.
Sterilize it when you have time.

Feeding kit ,my favourites:

1)My favourite bottles are Chicco glass feeding bottles .

2)The Philips Avent Single Electric Comfort Breast Pump (*affiliate link) was a thoughtful gift from my sister

3)Steam sterilizer

Always sit comfortably with a good back support while expressing milk.

Don’t forget breast care and hygiene .

Moisturize nipple (Use Nipcare) after every feed or expression helps prevents drying and cracks

Tell me your experience. .What’s your opinion about women having to choose between baby and career.

How can we help break this glass ceiling?

This is a part #Dailychatter Day 3 theblogchatter.com

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Disclaimer:

This article is meant to help and inform.Always consult your doctor for personalized recommendation.

Coping with terror attacks:Madness and mental hacks

By Dr.Amrita Basu(MBBS,MS) on January 21, 2018 31

Coping with terror attacks is difficult for everyone:The madness

It’s a horror story with a dystopian twist.

The recent terror attack in an upmarket ,swanky cafe is depressing me terribly.
This was followed by 3 more acts of unbelievable violence .

Living in a democratic country with a pot pourri of religious belief, the dark cloud of terrorism is an unwanted threat to your happy mind.
Your mind likes being happy.But now it doesn’t know.
You know it’s not about religion .
Not about love.
Not about belief.
It’s about Control.
It’s about wanting to be the one who everyone fears.

This kind of madness few witness twice in their lives.

You are the post Independence generation.
You literary have everything.
Females specially have a lot to thank for .

The dark horror of terror attacks ,is spreading its poisonous tentacles of xenophobia.
Add it to the distinctively communal mentality of wanting to convert
The distrust mounts.
History will tell you how many times mad rulers have tried to rule the world.
And how many times they succeeded.

So take heart.
They win if you are afraid.

In this country you are lucky.

You have a voice.This voice is most important.

Even where “I “is actively practiced ,people who spread terror want something more .

They want subjugation.They don’t want tolerant ,moderate brave voice.
They want unquestioning faith.
They want to kill non believers.
Some of the religious preachers claim they don’t support killing innocents.

Obviously anybody who is a non believer is not innocent. That’s pretty smart right!
If you don’t support these people, they might even call you intolerant.
But there are worse things than being called intolerant.

If you are carrying out a crime or supporting a crime..Both cases you are guilty of the crime.
That’s why there’s something called “accessory to murder”.

Terrorists are mad murderers.

Religion is a way of life.

Killing people cannot be a way of life.
It’s a way of death.
It’s almost like a Stephen King horror..with blood gore and psycho killer.
Only this time there are many .
Machete wielding, gun totting,suicide bombing ….interesting set of skills.

If they are real ,what would you say about the possibility that they are injected full of hallucinogenic drugs.
The people who recruit and train don’t die.Its the trainees who die.

Maybe their brains are rewired under hypnotism (just like in Satyajit Ray’s famous movie …magaj dholai.)

The horrors are too many.While mourning, one another happens.

Whatever it is .
You need to cope.
You have to be strong.
Todays gift :some coping skills.
Maybe little.But it’s a beginning.

First what you may feel ....

Psychological (and physical)
impact of exposing yourself to such trauma via television, radio
and social media:

Anxiety
Palpitations
Breathlessness
Hypertension
Insomnia are some of the frequent effects of viewing violence on and off-screen.

Even reading about them often causes panic attack.
You stop exercising .Start binge eating, looping thoughts ,cribbing about small things .

Socially isolating yourself.
Becoming afraid .
Have difficulty maintaining daily routine
Sense of loss
Sense of impending doom.
Feeling of loss of control.

So how can you cope with Terrorism:Mind hacks

1)Start reading mystery novels.You have to be ready to save the world.

2)Martial arts training/shooting skills

(Controversial tip:Learn Hypnotism
Learn how to break away from hypnotism.
Channel your inner eye.)

3) Avoid the news if it makes you feel better.
4)Cuddle your child or anyone else you might want to (within limits).

5)Pray
Help as many people as you can, in any way .
6)Garden
7)Try to talk about it without becoming panicked.

8)Spread awareness as much as you can.

SELF CARE WHEN YOU ARE COPING WITH TERRORISM

9)Avoid using alcohol or drugs for coping.It will make the problem worse.

10)Don’t forget self-care .
But why is self-care important in
the face of tragedy and trauma?
Maintenance of self-care ,helps you keep up normalcy.
It’s an important step in coping.When self care is absent ,it’s a danger sign.

Then you might be needing medical help.

Self-care practices:

Don’t forget to put on lipstick even when you are worried(not recommended for men, not a good look).
Exercise.
Try to eat healthy even when you just want to binge.
Drink plenty of water
Plenty of fruits and vitamins
Read a lot ,write a lot
Practice mindfulness

11)Practice positive thinking.Negative prediction bias may make things worse

Whatever your religion or colour ,we are actually children of the same God.

Try to hold on to that thought.

Spread a little goodwill ,in any way I can.
Try to be kinder.

Praying for the world.Let us all survive to fight another day.

This post is a part of Day Two #HalfMarathon #DailyChatter at the Blog Chatter.

Health solutions

Healthier mothers and babies is what everyone wants

What research says?

Why You ask?

What can this stress triggers do?

How does this happen?

What are the early life stressors that can cause this?

Stressors may be:

They may present as:

Why does this happen?

What can you do to protect yourself & your child?

Sharing is good Karma!

How much Vitamin D supplementation do you need?

Research links vitamin D deficiency to:

Risk factors

Diseases:

Certain antiepileptic medicines

Lab reports which indicate Vit D testing:

Radiologic Red flag:

What to measure ?

What is the best Vitamin D level?

Suggested treatment schedule (3):

Special conditions :

Your doctor can prescribe:

REFERENCES :

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Typical food patterns before depression

Top tips from nutritional neuroscience:

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To fight off depression is a daily challenge

The question is how can you fight off depression

What can derail your plans

Major life decisions like

#Blood tests must do.It might be your body

10 Pray and thank God.Because you are lucky.You still have insight.Knowing you have a problem us the most important step.

Sharing is good Karma!

Can you continue breast-feeding when working

My top 5 wishes for moms who want to work and take care of their babies.

Few tips for breastfeeding moms who work:

Top tips to breastfeed even after joining work:

How to clean the feeding bottle?

If not able to sterilize bottle immediately after a feed follow 3 steps:

Feeding kit ,my favourites:

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Coping with terror attacks is difficult for everyone:The madness

First what you may feel ....

So how can you cope with Terrorism:Mind hacks

Self-care practices:

Sharing is good Karma!

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