Good nutrition in women and men plays an important role while conceiving. Prenatal nutrition is an important phase while preparing for pregnancy. Good nutrition and BMI play a significant role in the process of conception. Women need to focus on healthy weight and nutrients such as iron, folic acid and a balanced intake of other macro and micro nutrients to create a safe nine month antenatal phase.
Men also need to focus on their weight as excess weight will lead to hormonal imbalance which will have an effect on the quality of the sperm. Hence, it’s advisable for them to include a good amount of fruits and vegetables, antioxidants, vitamins and mineral-rich food in their daily diet.
Grains: While there are different types of grains, choose fortified grains with folic acid for additional benefit during pregnancy. Fill 1/4th of the plate with grains and cereals.
Vegetables: Vegetables are divided into different groups such as green leafy, orange coloured, starchy vegetables and other vegetables. Add 2-3 varieties of them in each meal.
Fruits: A variety of fruits is recommended to be consumed, at least 2 servings per day. They are not only a good source of vitamins and minerals, but also fibre.
Protein: Nuts, seeds and non-vegetarian sources like meat, fish, poultry and high biological value protein (egg) come under this. Choose lean meat like fish, poultry, nuts and seeds. Fill 1/4th of your meal plate with lean protein.
Dairy: Milk and milk products come under dairy, they are a good source of calcium and plant-based protein for vegetarians. Low fat or fat-free organic milk and milk products are ideal if obesity is an issue.
|B-carotene-carrots, pumpkin, squash||Folic acid, GLV, cauliflower, orange, lentils, broccoli|
|Zinc-sesame seeds, quinoa, pumpkin ,asparagus, lentils||Omega-3, walnut, chia seeds, flax seeds, carrots, salmon|
|Selenium-salmon, spinach, sunflower seeds||B-carotene, carrots, pumpkin, squash, GLV|
|Vitamin E-Almonds, Broccoli, Avocado||Zinc, eggs, nuts, meat, legumes|
|Vitamin C-citrus fruits, bell peppers, tomato||Vitamin B6, banana, spinach, garlic, cabbage, cauliflower, broccoli, bell pepper|
|L-arginine- Pumpkin, Peanut, chickpea, lentils||L-Carnitin, chicken, avocado, asparagus.|
Along with that emphasise on the intake of:
* Folic acid: It is known to assist in the development of a baby’s neural tube which forms into the spine and brain. A lack of vitamin is linked to spina bifida, a condition where the baby’s spine fails to form properly.
* Sources: Dark green leafy vegetables, cauliflower, orange and lentils.
* Iron: The need for iron will increase 50 to 60 per cent during pre-pregnancy. Iron helps our body to make new blood to carry the oxygen and nutrients to the baby during pregnancy. Lack of iron leads to anemia, weakness, shortness of breath, preterm delivery, low birth weight.
- Poultry, lamb, kidney beans, almonds, pistachios, walnuts, prunes, raisins, beetroot.
* Calcium: Preparing for pregnancy includes building healthy bones. If a woman’s diet lacks calcium during pre-pregnancy and pregnancy phase, the growing fetus draws the calcium from the mother’s bones, which can put her at a risk for osteoporosis in later stages of life.
* Milk and milk products, seafood, dried peas and beans, it is also found in green vegetables like broccoli, spinach and greens.
* Vitamin D: It has been linked to a variety of health benefits for women trying to conceive. It plays a significant role in fertility acting both on ovary and endometrium. At the ovarian level, vitamin D has shown to enhance ovulation.
- Egg yolk, milk, salmon, fortified cereals and orange juice.
Lifestyle and its impact on fertility
There are also lifestyle practices and disorders that can increase the risk of infertility.
The common health problems are PCOS, endometriosis, uterine fibroids, sexually transmitted diseases. Stress, smoking, alcohol, irregular sleeping patterns along with poor diet are known to affect fertility in both men and women.
These can affect the hormones, resulting in insulin resistance, thyroid issue, overweight, high blood pressure.
All that you have to know about menopause
Menopause is the time that marks the end of your menstrual cycles.menopause can happen in your 40’s or 50’s. menopause is natural biological process.It occur when you have gone 12 consecutive months without a menstrual period.
Stages of menopause:
There are three stages of menopause
- Per-menopause : per-menopause is the time leading up to menopause.
- Menopause : menopause occurs when you’ve stopped producing the hormones that cause your menstrual period an have gone without a period for 12 months in a row.
- Post-menopause : post-menopause is the time you’ve been without a menstrual period for 12 months.during this stage, menopausal symptoms, such as hot flashes, get milder or go away.
- Irregular periods
- Vaginal dryness
- Hot flashes
- Night sweats
- Sleep problems
- Mood changes
- Thinning hair and dry skin
- Weight gain and slowed metabolism
- Loss of breast fullness
Do you know cardamom shows the favourable result in treating the Triple –negative breast cancer?
Triple-negative breast cancer:
Triple –negative breast cancer (TNBC) is a particularly challenging form of the breast cancer. Triple –negative breast cancer is a kind of breast cancer that does not have any of the receptors that are commonly found in breast cancer. It spreads faster and has a very less favourable outlook.
TNBC cells test in the negative range for three components that are often targeted in hormone treatments for other breast cancers, they are:
- Progesterone receptors
- Human epidermal growth factor (HER2) protein.
As a result, there are fewer treatments available.
- It has anticancer properties against breast, prostate and colorectal cancer
- It has inflammatory and cardiovascular diseases
- It has different natural compounds for their potential as anticancer drugs
- These natural source of compounds can fight cancer through
- Inhibition of inflammation
- Oxidative stress
Are you well aware of PCOD and its symptoms?
PCOD stands for the Polycystic Ovarian Disease. The cause of PCOD is still unknown. However, the association of PCOD with low-grade inflammation, excess insulin, production of male hormones (Hyperandrogenism) in high quality and genetics can be found. Also, early age menstruation, unhealthy lifestyle and pollution are some of the contributing factors of PCOD.
It is characterized by multiple small cysts in the ovaries and makes the ovary enlarged and lead to excessive production of androgen and oestrogen hormones causing various bodily issues. Moderate exercises like brisk walking, jogging, cycling or swimming are all great activities that can help with PCOD. These type of exercises increases your body sensitivity to insulin, which reduces your risk of cardiovascular disease and type 2 diabetes.
- Menorrhagia (Heavy bleeding)
- Amenorrhea (Irregular periods, occurring every 2 to 3 months)
- Acnthosis nigricans ( pigmentation or darkening of the skin around the neck region
- Hirsutism (unusual body and face hair growth)
- Male-pattern baldness
- Uncontrolled weight gain around the waist area especially
- Stubborn acne, this is due to excess peripheral androgen
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