Health
Methi Thepla :Fenugreek Flatbread Easy Recipe
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Mental Health for Moms-to-be (Guide)
How to stay positive when you are stuck at home and a mom-to-be? Well-being, wellness whatever you call it is multifactorial. Peace of mind and happiness go hand in hand, with good health. Health is an inside and out business.
When I discussed travel during pregnancy and COVID19, my friend who was at the beginning of her third trimester, asked me about what to do when you are far too ahead o your pregnancy or have some condition that prevents travel?
What you will find
Being a mother is a wonderful blessing. But it’s also a non-exact synonym for sacrifice.
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You need a Creative Project
You expect your own self to give it all up. Society expects that from you too. But you need to keep a balance between what’s good for your body as well as mind. If travel is not a good option don’t just feel sad. Plan.
Start a project. You can have many arts, crafts, DIY, lettering project ideas from Tangi. When India was in lockdown in 2020,the medical practice had its stress.But my daily lettering projects, writing projects helped me stay focused and calm .
You can start tangles mandala or you can use free coloring pages like the one below, to calm your mind for mindful meditation. Getting into the flow helps lower, stress hormones and boosts the happiness hormones.
Walk:The Secret of good health
Walk every day in front of the TV, while talking on the phone or listening to music. A forty minutes walk is rejuvenation in a nutshell. The best part it’s free, you can do it anytime anywhere. You don’t have to do it at a stretch, but even in short bursts work to boost your endorphins and your overall health.
Walking has numerous, physical, mental health benefits and is a wonderful way to take care of own health without spending a dime. But if you feel inspired like I did, getting a treadmill is the best investment for the long term good health.
Listen to music and groove a little by yourself. That’s a definite pick me up if ever there was one. It’s also super fun.
If your movement is restricted or you need bed rest, then listen to meditation tracks and try meditation. It’s best if you start small and then build up the duration. Even one minute is good as long as you are consistent. Listen to audiobooks, you can choose from a wide variety on Kukufm.
One tip: Listen to genres you enjoy and motivational ones. Avoid negativity, horror shows, and breaking news . Pregnancy hormones make women’s mood labile. So be careful what you put inside your mind.
Eat Right
Have plenty of fruits and veggies in your diet. Skip high fat, sugar, or salt in your food. They will make you feel bloated and not good for your moods. Having a protein-rich balanced diet is crucial for good health.
The Thing about your Bowel!
This is a topic few people will write about.Its not cool enough or polite to talk about what people do in their “loo” time.But as a doctor, enquiring about your bowel and bladder habits ,comes as a part and parcel of clinical history. Your morning loo visit time is sacred. Have a routine. Constipation is a mood killer and serious problem.Your alimentary or digestive system has its own nervous system .
Its called the Alimentary nervous system where an important mood lifting neuro chemical called serotonin(5 hydroxy tryptamine) is released .Infact upto 95% of serotonin is secreted in the gastrointestinal tract.So if your tummy doesn’t work well or is not “just right”,your mood will suffer.Sertotonin influences your mood,digestion, sleep and several other important functions.So gut health is crucial.
Embrace Green
The start of my gardening life was in 2014 .It helped me fight a lot of stress I was facing back then.I never looked back and my green friends help me everyday.
If you are bed ridden ,you can’t garden.But if you are otherwise healthy ,just staying indoors,plants can change your life.
Having a few green plants around indoors,on the windowsill and the garden will help boost your mood. This is a super tip. But don’t go overboard buying too many, if you have never been a plant person.
Buy a few easy-to-grow plants, keep, them healthy, then get some more. You can even grow a microgreen container garden on your windowsill.
The last two tips I will give you is not for everyone. But it helped me. Indulge in your hobby. Read motivational or happy books. If you are stuck in bed, then reading is a lifesaver.But again avoid horrors and tragic tales your brain doesn’t need them now
Write a little
Last but not the least write. You can write a thankfulness journal or gratitude journal every day. It says it takes 21 days to create a habit. I started doing this way back in 2017 and now I find things in my day to be thankful for even when it seems all gloom and doom.
It’s not about ignoring reality but about embracing the parts which make is stronger and learning from them.
You can also write your own book, fiction or nonfiction. Start with 100 words every day. By the time you deliver, you would have written two novels or multiple short stories even if you miss a few days in between. That’s something to gift your child when they grow up. Imagine the stories you can tell them.
If you are feeling especially vocal then start a blog. You never know the adventure you will have!
Happy healthy mommies have happy healthy babies Wishing you all the health and happiness.
Remember Self care.Get a pedicure ,foot massage at home.Many salons and service providers have these options.
Ignore social media during these times .You don’t need it.Instead spend time doing the things you love and enjoy.
But if your mood doesn’t get better, then this is what you should know
Depression or anxiety around the time of pregnancy and childbirth are medical condition and you will need to talk to your doctor.
A little bit of sadness,moonshine,anxiety is normal .With different hormones flooding your body a woman’s mood can changes a lot .But this is what you should know about clinical depression.
This needs immediate care.
The Union Social Justice and Empowerment Ministry last year, launched a 24/7 toll-free mental health helpline. This aims to provide support to people facing anxiety, stress, depression, suicidal thoughts, and other mental health concerns.
The mental health rehabilitation helpline, KIRAN, is accessible from a landline as well as mobile phones. The number is 1800-599-0019.
Writing this as a part of CauseAchatter by Blogchatter championing Gender talk and mental health.Women are even more afraid to talk about their mental health when they become moms.That’s why awareness is crucial.
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EASY Plants for your Balcony Garden (Tested)
Sharing is good Karma!
Travel in COVID times: Guide for Pregnant women
Traveling is tough in COVID times. It’s even more difficult if you are pregnant.
Becoming a mother is profound. In COVID times, it just got more tricky. With restrictions lifting everywhere, everyone has the “travel bug “calling out to them. This COVID 19 travel guide ,will help everyone but a few specifics are for moms-to-be.
Keeping healthy and happy both need work. Being cooped up indoors is taking its toll on all of us. If you have travel planned or some emergency requires you to travel, this post will help you.
Have a budget, plan where you want to go,this is important for safety.
The questions this post will answer
First up, talk to your Obstetrician before making any travel decision. Every pregnancy is different, and you are unique. Your doctor knows best about your condition. Second-trimester(14-28 weeks) travel to a nearby location or a short weekend staycation is something you can plan if it’s a change of scenery that you are looking for. Go for an antenatal checkup before planning a trip; that way, you can take the doctor’s opinion and have peace of mind too.
First trimester travel is risky since most micarriage happen during that time.
Third-trimester travel is often uncomfortable when backaches, bathroom breaks, risk of Deep vein thrombosis, and preterm labor all adding to the worry. Any trip more than four hours long can be a problem, during pregnancy, even at the best of times.
When is travel strictly avoided?
It depends on the medical condition of the mom-to-be. But the following are common medical reasons for avoiding travel.
- When there’s a risk of miscarriage
- Twin/multiple pregnancies
- History of vaginal bleeding
- Cervical incompetence
- Placental problems
- Preeclampsia in this or previous pregnancy
- High blood pressure during last or present pregnancy
- Gestational diabetes in this or previous pregnancy, history of preterm labor in a previous pregnancy, or history of ectopic pregnancy in a previous pregnancy
- Precious pregnancy
What should you avoid while traveling?
While unnecessary travel is not recommended for anyone, it is even more important for pregnant women and kids.
- Avoid unplanned trips
- Avoid trips with very small kids who can’t wear masks.
- Avoid international travel
- Avoid long-distance journeys(longer than four hours) even in India.
- Stay away from crowded places.
- Avoid travel if you have any history of complications in a previous pregnancy or any risk factors in the current one.
Wherever you go, the market, shopping mall, your relative’s home, or a staycation, remember to wear a mask (N95 will be best ), wash your hands, use a sanitizer, and maintain social distance.
The Where
Sea beach, mountains, or the forests anywhere in India, you will be spoilt for choice. The only real limitation is how much you can search and plan.Sea beach: Mandarmoni, Puri, Goa, Mahabalipuram, Pondicherry.
A few tips for the second option include Darjeeling, Kurseong. Kalimpong, Dharamshala, Shillong, Cherrapunji, Shimla, Nainital, Manali, Pahalgam.
What kind of hotel?
The best-case scenario is a weekend rental home at the seaside. Fresh air good food and exercise, all in one place.Holiday rentals with housekeeping options and a kitchenette will be perfect for a few days by the beach. If Holiday homes are steep or not available, look for boutique hotels in offbeat locations.
Tea gardens have quaint resorts ,which give luxury experiences and personalized service.Since these places don’t have many rooms,crowds are uncommon.
The Tumsong resort in Darjeeling or the Cedar Inn Hotel is both lovely properties. Divine Hima in Dharamshala, Ri Kynjai at Shillong and The Polo hotel at Cherrapunji, The Dona Sylvia Novotel at Goa, The Grand Dragon at Leh Ladakh, or the Taj Visakhapatnam are all properties that take excellent care of their guests.
Look for rooms that do not share ventilatory systems and have separate A/C or heating units. Centralized heating, air conditioning system is best avoided.
Precautions to take while traveling in COVID times
- While traveling in trains, keep your mask on. You will have to carry your own bedding too.
- Avoid touching heavy use structures, doorknobs, window panes without spraying a surface sanitizer. You can also use a disinfectant wipe to touch them or clean them.
- Wash your hands well with soap and water for at least 20 seconds before eating.
- Ingesting sanitizer, which stays on your hands with every meal, is terrible. When you smear your hands with sanitizer, let the hand dry for at least twenty seconds for it to be effective.
- While traveling, don’t touch your face, mouth, eyes.
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How is the Health of the Nation: The report is an eye-opener!
But how will you eat while traveling and at hotels?
Now while traveling, carrying quick snacks works best due to the current situation. In any case, avoid crowds while taking off your mask for eating.
In hotels, order room service or eat at outdoor restaurants, poolside, and terrace where tables are kept six to 10 feet apart. Avoid sitting in air-conditioned indoor dining areas.
I prefer standing while eating outdoors. That way, I can increase the distance from other people quickly. Sounds strange writing this down, but we live in unique times.
Having a small kitchenette in the room can be a big help if you have special dietary needs. Try to avoid street food as travelers’ diarrhea can be a problem. In any case, don’t take over the counter drugs for any problem as that may affect the unborn child. Avoid overly spicy, salty, oily food as it can aggravate morning sickness and cause bloating. Eat a balanced diet with plenty of fruits, vegetables, and the right type of protein. Don’t forget to take your supplements.
What you must carry while traveling?
- Must carry several masks
- Gloves
- Sanitizer
- Antiseptic wipes
- Soap
- Snacks water
- Your Antenatal medical records and supplements
- Your health insurance and your Doctor’s number on speed dial
Takeaway:
You have to remember 5 things-
- Talk to you your doctor before you plan your travel.
- Wear your mask.
- Practice good hand hygiene
- Maintain social distancing.
- In case you face any trouble, go to the nearest Government Medical facility.
Sharing is good Karma!
Making of an Army of Leprosy Warriors and (Flipchart) Their Great New Weapon
Making of an Army of Leprosy Warriors and Their Great New Weapon.
Hansen’s disease or leprosy is a curable infection caused by Mycobacterium leprae. India still accounts for more than half of all new cases of leprosy in the world. But for the past two years, the decreasing number of new adult and pediatric patients have given us fresh hope.
What is crucial in this fight to lower the disease burden is early diagnosis and timely treatment with multidrug therapy. In fact, India is running the most extensive leprosy eradication program in the world. But challenges remain because of the low rates of self-reporting, low levels of awareness, and lack of knowledge.
Now, this war against leprosy is getting an army of leprosy warriors which is getting strengthened by a new weapon of mass awareness and early detection. But first, let us understand what this army is fighting against!
Symptoms of Leprosy
The first step is to know the symptoms. Common symptoms of Leprosy (Source CDC) are –
- Single or multiple whitish/pale patches involving the skin, upper airways, and peripheral nerves.
- Single or multiple nodules involving the skin, upper airways, and peripheral nerves.
- Numbness of the affected regions of skin
- Eye problems (if left untreated, can even cause blindness)
- Ulcers on soles of feet
- Blocked feeling in the nose
- Enlarged nerves (commonly around elbows, knees, and ankle)
- Muscle weakness (can lead to paralysis if not treated)
- They spread, become larger, affecting nerves, wasting muscles, causing crippling disabilities if left untreated.
How does Leprosy spread?
It spreads through droplets, from the nose and mouth, during close contact with untreated patients. Mycobacterium leprae multiplies slowly. The incubation period is five years. That means after exposure, the disease may occur even five years later.
How to fight the stigma?
Awareness around leprosy is the biggest battle to win – widespread societal awareness and acknowledgment that leprosy is just like any other bacterial infection which is completely curable, along with eradication of superstitions around leprosy – will go a long way in fighting the stigma. Knowing the symptoms, self-reporting, getting diagnosed and an understanding that timely treatment will help in complete recovery will further help in eradicating the stigma around leprosy.
A ray of hope is there – The Government of India and the Sasakawa Health Foundation are doing great work in spreading awareness, education, supporting rehabilitation, and helping fight leprosy. SHF helps in awareness, giving access to education and financial support for self-reliance to leprosy-affected persons and their families.
The weapon – Flipchart and the help it can provide in mass awareness and early detection
Flipchart is a pictorial aid for the early detection of leprosy. It is in the form of a booklet which makes for easier understanding due to its pictorial and storytelling style. The Flipchart is being distributed to community health workers (ASHA workers),
Flipchart will help ASHA workers spread awareness about the early symptoms of leprosy. With Flipchart, these leprosy warriors have an effective tool in their fight against Hansen’s disease. This army of Flipchart-wielding ASHA workers has the potential to do what we need to win this war against leprosy – mass awareness and assisted early detection.
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The many ways a Flipchart for Leprosy will help the army of Leprosy Warriors – The ASHA workers
· Showing the pictures, ASHA worker can explain the early stages of the disease.
· How it appears at first to different people
· How to get help
· Where to get help
· She can talk about free medicine available at hospitals.
· What happens if you don’t get treated on time and in the right way.
· When it has the right visuals, then things get more comfortable to explain.
· There is less chance of misunderstanding or miscommunication.
· There is also less fear and much less discrimination.
· The ASHA workers will be more confident, reading the text while showing the pictures.
An example of How Flipchart wielding ASHA worker can help – The story of Renu’s brother
When Renu’s brother Raju first noticed a white patch on his forearm, he ignored it.
He also did not shout at Renu when she slapped hard on his forearm while playing.
This got Renu worried. She had seen Meena di, the ASHA worker in their village, showing a colorful book with pictures similar to the patch on Raju’s forearm. She discussed it with her mother and then decided to call Meena di home for advice.
Seeing the patch on Raju’s forearm, Meena di gently pinched it and asked a few questions. She then advised them to visit Dr. Natesh at the village PHC the next morning.
Dr. Natesh performed a few tests and confirmed that Raju had contracted leprosy, and he would need to take medicine, which will be given free of cost, for six months to get fully cured. Everyone was relieved and thanked Meena di profusely.
But Meena di was thinking about how Renu had seen her Flipchart and taken note of it. When she discussed this with her supervisor, s/he decided to give flipcharts to all ASHA workers working in the area.
Takeaways
The burden of leprosy can only be reduced by early diagnosis and appropriate treatment. Awareness at the community level, using the Flipchart will help in fighting Hansen’s disease. A picture speaks a thousand words. Please share this blog post and help. Help us in the fight against this disease.
