Thursday, 9 October 2014
Thursday, 25 September 2014
Why You Should Consider Taking Prenatal Supplements
Meeting your nutritional needs becomes so much more important when you are pregnant. It’s the time when you have to make sure you are eating enough fruits, vegetables, dairy products, and other food sources that can provide you with the right vitamins and minerals. However, it is quite difficult to get all the nutrients you need just from your dietary intake alone.
This is why many women consider taking prenatal supplements during (or
even before) pregnancy.
What You’ll Find in Prenatal Supplements
There’s no question about whether you can get the nutrients essential
for pregnancy from dietary sources or other natural sources, because you
definitely can. But it’s more about getting enough of these nutrients why
prenatal supplements matter.
Here are some of the nutrients that prenatal supplements can provide
that you may have difficulty getting from other sources.
Vitamin D
Vitamin D helps with the mother’s absorption of calcium and in promoting
healthy bone growth in the developing baby. Of course, exposure to sunlight can
provide you with vitamin D; however, some expectant mothers who mostly stay
indoors are at higher risk of vitamin D deficiency.
Folic Acid
Folic acid is the synthesized form of folate, a B vitamin that is
commonly found in dark green leafy vegetables, such as spinach, lettuce,
parsley and broccoli. Not all women eat enough of these vegetables, though, so
a supplement that will give you adequate amounts will be helpful for the growth
of the foetus.
Folic acid should not just be taken during pregnancy, however. Women who
are planning to conceive should already have sufficient folic acid intake as
early as three months before pregnancy. This is because folic acid is necessary
for reducing the risk of neural tube birth defects, which can affect the baby’s
brain, spine or spinal cord.
Omega-3
Omega-3 fatty acids, which are usually found in fish supports the
development of the baby’s central nervous system. While women are advised to
have a regular serving of fish, they are also warned against mercury content,
which can affect their and their baby’s health. Many prenatal supplements now
contain omega-3 fatty acids to make it easier for moms-to-be to meet their
needs.
Iodine
Iodine deficiency is one of the world’s biggest problems, which results
in conditions such as the enlargement of the thyroid. Pregnant women who are
not consuming enough iodine are at an increased risk of miscarriage. For the
baby, the mother’s iodine deficiency may result in poor mental development or mentalretardation, and other birth
defects such as deaf-mutism.
Who should Consider Taking Prenatal Supplements
Again, prenatal supplements can be taken to ensure that you are getting
the right amount of nutrients that your body needs for a healthy pregnancy.
Women who have a diet restriction or limited source of the essential nutrients
for pregnancy should consider prenatal supplements. Specifically, vegetarians,
lactose intolerant women and those with problems in nutrient absorption may
find prenatal vitamins beneficial for their pregnancy.
Thursday, 11 September 2014
What to Eat and What Not to Eat During Pregnancy
Meeting your nutritional needs becomes so much more important when you
are pregnant. It’s the time when you have to make sure you are eating enough
fruits, vegetables, dairy products, and other food sources that can provide you
with the right vitamins and minerals. However, it is quite difficult to get all
the nutrients you need just from your dietary intake alone.
This is why many women consider taking prenatal supplements during (or
even before) pregnancy.
What You’ll Find in Prenatal Supplements
There’s no question about whether you can get the nutrients essential
for pregnancy from dietary sources or other natural sources, because you
definitely can. But it’s more about getting enough of these nutrients why
prenatal supplements matter.
Here are some of the nutrients that prenatal supplements can provide
that you may have difficulty getting from other sources.
Vitamin D
Vitamin D helps with the mother’s absorption of calcium and in promoting
healthy bone growth in the developing baby. Of course, exposure to sunlight can
provide you with vitamin D; however, some expectant mothers who mostly stay
indoors are at higher risk of vitamin D deficiency.
Folic Acid
Folic acid is the synthesized form of folate, a B vitamin that is
commonly found in dark green leafy vegetables, such as spinach, lettuce,
parsley and broccoli. Not all women eat enough of these vegetables, though, so
a supplement that will give you adequate amounts will be helpful for the growthof the foetus.
Folic acid should not just be taken during pregnancy, however. Women who
are planning to conceive should already have sufficient folic acid intake as
early as three months before pregnancy. This is because folic acid is necessary
for reducing the risk of neural tube birth defects, which can affect the baby’s
brain, spine or spinal cord.
Omega-3
Omega-3 fatty acids, which are usually found in fish supports the
development of the baby’s central nervous system. While women are advised to
have a regular serving of fish, they are also warned against mercury content,
which can affect their and their baby’s health. Many prenatal supplements now
contain omega-3 fatty acids to make it easier for moms-to-be to meet their
needs.
Iodine
Iodine deficiency is one of the world’s biggest problems, which results
in conditions such as the enlargement of the thyroid. Pregnant women who are
not consuming enough iodine are at an increased risk of miscarriage. For the
baby, the mother’s iodine deficiency may result in poor mental development or
mental retardation, and other birth
defects such as deaf-mutism.
Who should Consider Taking Prenatal Supplements
Again, prenatal supplements can be taken to ensure that you are getting
the right amount of nutrients that your body needs for a healthy pregnancy.
Women who have a diet restriction or limited source of the essential nutrients
for pregnancy should consider prenatal supplements. Specifically, vegetarians,
lactose intolerant women and those with problems in nutrient absorption may
find prenatal vitamins beneficial for their pregnancy.
Thursday, 28 August 2014
Five Fun Ways to Bond with Kids
Being able to spend time with the family is a
valuable thing for kids. It helps build the relationship among siblings and
between the children and the parents, and creates happy memories for everyone.
It also guides and helps the little ones shape the kind of lifestyle that they
will have.
Go for a Bike or Walk Together
Perhaps your family time consists of going out
at the beach, having a picnic at the park, visiting the museum or enjoying the
rides at the theme park. But aside from this, you can incorporate physical
activities into your daily or weekly routine. I remember those times when my
mum and I would take the dog for a walk every afternoon – while it was just
walking around the neighbourhood streets, it was all exciting just the same!
If your kids love to go biking, then why not
join them? Along the way, you can share some scenic views and teach them many
things about their surroundings. You can even reinforce the importance of
safety when they are travelling. Of course, that's aside from allowing them to
enjoy what they want while being physically active.
Don't Make the Chores Feel like Chores
Sure, we want to teach the kids to learn some household chores and to even learn to love helping us. But they
are kids and there will be times when they just won't feel like doing things
(you certainly understand this, don't you?). A way to deal with this is to not
make chores feel like chores.
What exactly does that mean? Well, you can try
various methods, depending on the situation. For instance, instead of just
asking them to set the table for lunch, 'challenge' them to name the person who
will be sitting on each chair. If you don't always have a specific seat for
everyone, then make it a guessing game! Folding the clothes? Make it more fun
by asking them who owns each garment, or by letting them name the colour of
each clothing. Sing and dance while doing the chores, make up your own cheer
and chant, incorporate the tasks in little games – the ways are endless, you
just have to be creative.
Another activity that kids will love – well,
this requires little convincing, but you never know – are gardening tasks.
Being naturally curious and adventurous beings, your children will love the
soil digging, weed pulling and watering activities. But just in case they are
not in the mood for it, you can always turn on the sprinkler and play with them
while tending the garden. You probably loved that when you were a kid, so why
won't they?
Build Your Own Play Area in the Garden
Speaking of gardens, if you want the kids to
spend more time at home while still being able to have fun, a play area in the
garden is a great idea. And what's better? You won't have to do it by yourself!
From planning to building, you can let them be part of it. Ask them what kind
of play area they want and what they wish to find there. At the same time, add
your own ideas and include areas where they can learn sports, such as a small soccer field in your
backyard.
It doesn't end there though. Although it was
created mostly for their enjoyment, you should take some time to join them
whenever possible. It's a great way to make them feel that their play area was
specially built so you can easily find a place to spend time with them, and not
find a way to distract them away from you.
Join a Charity Sports Event
Lately, there have been plenty of charity sports
events, such as marathons and walkathons. These are great activities to break
away from the usual day-to-day fun that you have together, especially as there
are events that encourage the entire family to join. Plus, you won't only be
enjoying an outdoor event as a family; you will be doing it for a cause and be
able to teach your child the value of sharing and helping.
Cheer for Your Kids during their School Game
Okay, this isn't really much of a physical
activity for you – perhaps, except for the driving, cheering and jumping – but
it definitely means a lot especially for your kid. Just being around will help
encourage them to keep up with what they are doing, and this has a long-term
benefit of helping them develop a healthier lifestyle. For them, this does not
only count as a time for bonding with you; it encourages them to do what they love
to do and to be
involved in activities that promote a healthy wellbeing.
And this doesn't always have to be a sporting
event; it can be anything that your kid is participating in at school. Believe
it or not, it will actually count as 'fun family experience' for your child.
Monday, 18 August 2014
Nutrients that You Need During Pregnancy
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Nutrition is an
important discussion for pregnant women. Sufficient nutritional intake ensures
that you are able to adequately support your baby's growth, and provide enough
supply for your own body. Deficiency in any of the essential nutrients during
pregnancy can affect the mother's health and lead to the foetus being
underdeveloped.
Many of the nutrients you require during pregnancy can come from eating a healthy, balanced diet. This includes a wide variety of fruits, vegetables, meat, dairy products and grain. If you have an adequate variety of healthy choices, it is easier to get the right amount of vitamins and macronutrients, such as protein, carbohydrates and fats.
300 to 450 Calories for More Energy
Weight gain is expected during pregnancy, as you will need to increase your calories. It is a common misconception; however, that you should eat for two, as the growing child is not equivalent to one adult. For a healthy weight gain during pregnancy and to support the utilisation of fats and protein, you may be required by your doctor to add 300 to 450 calories to your daily diet, but this can vary depending on your base weight. The increase in calorie intake may also continue, in varying amounts, when you begin breastfeeding.
How Much Iron?
Another important component for optimal foetal development is iron, which is necessary for the baby's rapid growth and helps manage blood loss during childbirth. The mother's low-iron intake can result in preterm delivery and can affect the motor function of your child, especially during the infant years.
Your doctor will help you determine how much iron you need to add to your daily intake, but generally, an extra 3.3 mg of iron is needed for the second trimester and 5 mg for the third trimester.
Dietary sources of iron include lentils, white beans, soybeans and spinach. Pregnant women are also advised to get their iron from lean meat, fish and protein because it is easier for the body to absorb iron from these sources.
1000 mg Calcium Daily
Calcium plays a major role during pregnancy, as your baby needs it for the development of his bones and vital organs. A large portion of your calcium deposits are found in your own bones and teeth, and if you don't have enough calcium for your baby's bone growth, it will be taken from the stored calcium in your body. As a result, this can make you vulnerable to having weak bones, which can have long-term effects.
The recommended calcium intake for pregnant women is 1000 mg per day, which is also the same for non-pregnant women. Although there is no significant increase to the recommended value, it is highly advised that pregnant women should make sure that they are getting the required amount on a daily basis.
Folic Acid Even Before Pregnancy
Neural tube defect, otherwise referred to as NTD, is a defect in newborns that affect their brain or spinal cord. Although this condition has no known cause, it has been found that sufficient folic intake reduces the incidence of NTD.
However, it is important to remember that aside from the amount of folic acid, the time of intake also matters. For folic acid to have an impact on your baby's development, you should already have sufficient intake even before conceiving. Ideally, a woman planning to get pregnant should be getting 0.4 mg to 4 mg of daily folic acid three months before pregnancy until the first trimester. However, since not all pregnancies are planned, it is recommended that women of childbearing age should ensure they have sufficient folic acid intake.
Other Essential Nutrients Before and During Pregnancy
Nutrient |
Mother
|
Child
|
||
Role
|
Adverse effects of insufficient intake
|
Role
|
Adverse effects of insufficient intake
|
|
Vitamin D
|
Helps in the absorption of calcium which is important for
optimum bone health
|
Increased risk of osteomalacia, or softening of the bones
|
Aids in the bone growth of the developing baby
|
Bone development issues, rickets
|
Iodine
|
Regulation of thyroid hormones
|
Hypothyroidism
|
Assists in the cognitive development
|
Can lead to neurological disorders
|
Omega-3 DHA
|
Important for the increase in the maternal blood and
breast milk
|
Risk of preterm delivery
|
Necessary for the brain, nerve and visual development and
overall foetal growth
|
Risk of developing disorders in the central nervous system
|
Prenatal Vitamins and Supplements
One question commonly asked by women is whether it is necessary for them to take prenatal vitamins during pregnancy or just rely on their diet for all the nutrients they need.
While it is true that food sources can provide for most of your needs, there are instances when dietary sources are just not enough and you will need to get your required nutrients through other means. This is where prenatal vitamins and supplements come in. These types of supplements are specifically made to meet the daily nutritional requirements of a pregnant woman, so she may sup port her health and her baby's needs.
Most prenatal supplements contain several nutrients, like an all-in-one pregnancy supplement, while others provide only a specific vitamin or mineral. When considering taking prenatal vitamins, make sure talk to your doctor about appropriate supplementation during pregnancy and other health concerns.
Monday, 7 July 2014
How to Avoid Iron Deficiency in Children
Importance of Iron
Iron is an important mineral needed by the body for
the production of red blood cells. The role of red blood cells is to carry
oxygen to various organs of the body. Without sufficient red blood cells, the
circulation of oxygen in the body will be limited, thus hindering the organs
from doing their job as needed.
How Much Iron Do Kids Require?
The amount of
iron a child requires depends on their age, gender and activities. Infants up to 6
months usually receive adequate iron from their mother's milk, or from
iron-fortified formula.
11 mg / day
|
|
1 to 3 years
|
7 mg / day
|
4 to 8 years
|
10 mg / day
|
9 to 13 years
|
8 mg / day
|
14 to 18 years
|
|
Boys
|
11 mg / day
|
Girls
|
15 mg / day
|
When children are
not getting the required amount of iron each day, they can suffer diseases such
as iron-deficiency anaemia. There will be a decrease in red blood cell
production, which can affect several organ systems. In infants and toddlers,
this can affect their motor and mental function, leading to learning and
behavioural problems.
Adolescent girls
who are undergoing menstrual bleeding are at risk of being iron deficient if
they are unable to receive enough iron prior to their period. Toddlers who are
drinking cow's milk may also not be getting sufficient iron as cow's milk
doesn't have enough iron to meet their needs.
Symptoms of Iron Deficiency
The signs and symptoms of iron deficiency may not necessarily show
during the early stages. However, when the amount of red blood cells in the
body is significantly low, you may notice that your child is:
- Feeling weak and fatigued
- Irritable and has mood swings
- Not eating well, or is experiencing appetite loss
- Turning pale
- Constantly feeling dizzy
Sources
of Iron
Teaching your child to maintain a healthy diet will help ensure that they will be getting enough nutrients for their daily needs. To make sure that they receive sufficient iron, food items that you should consider adding to their diet are:
Teaching your child to maintain a healthy diet will help ensure that they will be getting enough nutrients for their daily needs. To make sure that they receive sufficient iron, food items that you should consider adding to their diet are:
- Tuna
- Dried fruits
- Dried beans and peas
- Eggs
- Tofu
- Leafy, green vegetables
- Red meat
- Iron-fortified products, such as cereals, bread and milk formula
Tuesday, 17 June 2014
Children and Calories
To ensure
children’s healthy growth, it is necessary to provide them with the nutritional
needs their bodies require. Giving kids healthy and nutrient-rich meals
throughout the day will help their physical and mental development, as well as
teach them how to live a healthy lifestyle.
Children’s
calorie needs is dependent mainly on their age. With the changes in a child’s
body, as well as their daily activities, children’s daily calorie needs
increases as they age.
Here’s a table of children’s daily calorie needs, based on their age, gender and level of activity.
Age
|
Boys
|
Girls
|
||||
Sedentary
|
Moderately Active
|
Very Active
|
Sedentary
|
Moderately Active
|
Very Active
|
|
2-3 years
|
1,000-1,200 calories
|
1,000-1,400 calories
|
1,000-1,400 calories
|
1,000 calories
|
1,000-1,200 calories
|
1,000-1,400 calories
|
4-8 years
|
1,200-1,400 calories
|
1,400-1,600 calories
|
1,600-2,000 calories
|
1,200-1,400 calories
|
1,400-1,600 calories
|
1,400-1,800 calories
|
9-13 years
|
1,600-2,000 calories
|
1,800-2,000 calories
|
2,000-2,600 calories
|
1,400-1,600 calories
|
1,600-2,000 calories
|
1,800-2,200 calories
|
14-18 years
|
2,000-2,400 calories
|
2,400-2,800 calories
|
2,800-3,200 calories
|
1,800 calories
|
2,000 calories
|
2,400 calories
|
Keeping yourself
aware of your child’s calorie requirements not only helps you make sure that
you are giving them enough nutrients and energy to keep them healthy and
active, but it also helps them keep a disciplined diet. 45 to 65 percent of
daily calories should come from carbohydrates, 25 to 35 percent from fat, and
10 to 30 percent from protein. You should also make sure your child has a daily
supply of fibre, sodium, calcium and vitamin D.
Most kids can be
picky about food, so it is important to know what foods interest them whilst
still able to give them healthy and nutritious meals. Making them eat the same
kind of meal repeatedly at short intervals will cause them to lose appetite and
turn to junk foods.
To emphasise the
importance of healthy food, involve them in activities such as preparing
healthy dishes, and introducing them to new foods. Children can be hesitant
about eating new kinds of food, but they will eventually start trying something
new at their own pace. Do not push or force them to eat meals that they do not
enjoy. What you can do is slowly encourage them by eating with them to show
them that you enjoy the food, and hopefully, they will, too.
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