Monthly Archives: November 2017

Work Fast for Teenage Girls

There is no doubt that in order to be healthy, a person needs to eat a balanced diet and exercise everyday. The same rule applies to teenage girls as well. And more so, as during one’s teens, the body is still growing and hence needs the right amount of nutrition. On an average, the daily calorie requirements of a teenage girl lie anywhere between 1800-2100 calories. It is very important that she derives majority of these calories from healthy diet foods rather than junk foods such as pizzas, burgers, soft drinks etc. which are a very popular food choice among teenagers these days. As junk food has led to widespread obesity among teens, it is up to the parents to help the teens understand the benefits of making healthy food choices.
Healthy Diet for Teenage Girls
Proteins
Diets for teenagers should include some good protein foods such as lean meats, fish, boiled eggs, beans, broccoli, cheese and spinach. Proteins provide the body with amino acids which are considered the building blocks and hence are very important for a growing teenager.
Complex Carbohydrates
Complex carbohydrates such as those found in whole grain breads, brown rice, muesli, and bran take much more time than simple carbohydrates to break down into glucose and thus, provide a teenager’s body with gradual flow of energy for the entire day. Diets that work fast for girls should include complex carbohydrates, especially at breakfast, as they help her remain energetic throughout the day.

Calcium
A healthy diet will be incomplete if calcium rich foods such as low fat milk, yogurt and cheese are not included in it. Calcium helps in building healthy bones and teeth and can be very beneficial if included in the diet of a teenager. Drinking milk everyday helps in maintaining the normal eyesight as milk is a rich source of vitamin A and B12.
Fiber
It is often seen that over weight teenage girls resort to crash diets to lose weight fast, which is not at all a healthy option. Crash diets mostly recommend eliminating a particular food group from the diet, thus depriving a teenager’s growing body of a number of essential vitamins and minerals. Instead of going on a crash weight loss diet, one should include lots of fiber rich foods such as apple, blackberries, prunes, papaya, baked beans, broccoli, lentils and zucchini in her diet. Fiber not only aids in proper digestion of food but also makes a person feel full, thereby reducing his overall food intake. Fiber foods contain indigestible carbohydrates, which when leaving the body, carry the unwanted wastes and fats along, thus aiding in weight loss.

Healthy Heart

A smile is probably one of the simplest of cures for anything in this world – broken confidence, broken dreams, even a broken heart. I have almost lost count of how many times I have looked into the mirror and just smiled at myself, and how it has worked to get me out of a bad mood! At the end of it you become so infected by your own smile, you wish the reflection you are seeing in the mirror were an actual person and you could hug that person and thank that person for being so nice to you!
Smiling for a Healthy Heart

The heart is one of the most vital organs of the body. The size of your heart is roughly equal to the size of your fist – with the thumb closed in. Now just imagine; such a tiny little pump sees to it that every drop of blood – and there are countless in 5 liters of blood – circulates through the body almost twice a day, everyday. That is indeed a lot of work, and you can imagine the amount of pressure on the heart and even the blood vessels of the body. Now just think about the amount of things, and the number of times, and the countless moments in life that we spend being upset about something – does it still seem worth it?

I said in one of my previous articles that it is only a healthy body that can host a happy mind. Today I will go on to say – converse is also true. If you are happy, you are going to feel great, and your body is going to respond to all that positive energy within itself. If you stay happy, you will feel positive about your life, more confident to tackle all of life’s challenges, and grab the bull by its horns. And one of the best ways to stay happy is to keep smiling. More smiles correspond to less frowns, which mean less tension and stress. Ultimately less pressure on the mind and body pave the way to a healthy body and a healthy heart.

Laughter Therapy

Did you know that laughing actually improves your blood circulation? Take a look at yourself the next time you laugh over something – the extremities of your face – particularly your nose tip and your ears – will have probably gone red and hot! It has been proved now that laughter causes the endothelium of blood vessels to dilate. Laughing also causes the body to release nitrous oxide, or the laughing gas as it is commonly called. And what’s more – seeing someone laugh makes you smile, then grin ear to ear, and finally laugh yourself! And that is what forms the basis of Dr. Madan Kataria’s brainchild, Hasyayoga – or Laughter Yoga. The source of laughter in these groups, where laughter is an exercise rather than just an expression, is not humor. But anyone passing by one of the Hasyayoga groups would burst out laughing looking at them anyway. Increased laughter means better blood circulation, which in turn ensures the health of your body, and particularly that of your heart.

Boost Their Memory While Having Fun

Forgetfulness, although a sad fact, is a part of old age. Statistics show that around 75% of seniors are concerned about their memory-related problems. Lapse of memory is not a disease, but an inevitable part of growing old. However, it can be reduced to a certain extent by engaging in brain exercises and memory games. One of the most interesting solutions to this problem is to constantly play memory-related games, which would help to keep the brain fit. Seniors, like kids, love to play games. Some of the popular games that many senior citizens play, even today, are card games, bingo, Scrabble and Uno.

An elderly, who has a memory problem, could improve his memory by challenging his mind with puzzles, reading books, solving crossword, and playing other brain-exercising games. If you have grandchildren at home, take time out to play games with them. This would not only keep you mentally fit but also would be a good stress buster. You may not believe but popular games like checkers, chess and monopoly help to improve the long-term as well as the short-term memory of seniors.

One of the best and most popular memory games for seniors is the crossword puzzle. You can either play it alone or ask one of your friends or spouse to join you. You can always use a dictionary for solving the puzzle. A crossword not only enhances your vocabulary skills but also keeps you mentally alert. There are many other types of puzzles on the Internet which will also be helpful.

One of the party games seniors could play is a cumulative story-telling game. In this game, senior should sit in a circle. One of them should begin the game by saying, “On Monday, I had chicken sandwiches for dinner” The second person would repeat the line said by the earlier member and also add a successive line. Continue the game till it comes back to the first person. He has to tell the original line, plus the successive lines added by other members.

Take the popular game show ‘Name That Tune’ as a cue for creating an interesting memory game for seniors. You can play music or just the tune on the music player or the karaoke machine. Ask the group of seniors to identify the tune. The group can also sing the entire song together (after identification) to have more fun. Similarly, as an alternative, short clips of popular movies can be shown to people and asked to identify them.

It would be a wise idea to pursue a hobby that requires concentration. For instance, reading, a game of chess or solving a puzzle would mean racking your brain. This would enable you to retain your memory and enhance mental capabilities. Similarly, gardening, arts and crafts also provide the required exercise for brain.

Baby from Developing Plagiocephaly

A newborn baby has a soft and delicate head due to which it tends to develop a deformity because of continuous pressure. The deformity usually occurs as a flat spot on the baby’s head. Development of such a deformity in newborn babies is known as plagiocephaly or flat head syndrome. This syndrome is usually seen when babies spend more time lying down in one position for a long time, which results in continuous exertion of pressure on that particular area, ultimately resulting in a flat spot. A flat head can also be a result of pressure exerted on the baby’s head during its passage from the birth canal during vaginal delivery. Such deformities tend to rectify within six weeks after birth.

Increased incidence of Sudden Infant Death Syndrome (SIDS) lead to “Back to Sleep” campaign under which parents were instructed to make their babies sleep on their back. Practicing this approach definitely reduced the occurrence of SIDS however, it led to increased incidence of flat heads among babies. Even though this deformity does not cause brain damage, it is a cause of concern.

Prevention of Plagiocephaly

The most common form of plagiocephaly is positional plagiocephaly. This develops when a baby is placed on a mattress with its face up for a long time, and continuous pressure is exerted on a particular area of the head. As babies are incapable of moving their heads in different directions, pressure on a single area leads to the development of a flat spot. Here are a few ways to prevent this problem in babies.
Include a fair amount of “tummy time” when your baby is awake. Mothers should make their babies practice to be on their tummy because many babies do not like it. Starting their tummy time right away will help them develop a habit of spending time on their tummy.
Make your baby spend time in other positions like being upright or lying on its side. This will let your baby experience other positions and help discovering the world around it in a different way.
Changing your baby’s position throughout the day will also help in preventing plagiocephaly.
Do not place your baby on a car seat or baby swing for long, as this adds to the time of pressure exerted on the baby’s head.
You can spend more time carrying your baby on a sling throughout the day. Babywearing is a nice way of reducing the amount of time the baby spends on its back. This not only increases the total time you spend with your baby, it will also be a treat for your little one to enjoy your company!
Keep changing the direction of your baby’s head while sleeping. This will prevent the baby from keeping its head tilted in one direction for long.
Place a baby pillow underneath you baby’s head during sleeping. Such pillows distribute pressure evenly and prevent babies from developing flat heads.
Feed your baby by placing it on both the sides alternatively. This will decrease the time spent in one position and reduce the chances of developing a flat head.