What Is Exclusive Breastfeeding?
Exclusive breastfeeding means that a baby is fed only breast milk for the first six months of his life, with no additional food or drinks. This is the best nourishment for the baby, who is not even given water.
Benefits of Exclusive Breastfeeding for Mother and Baby
The importance of exclusive breastfeeding can never be understated. It minimises the dangers of infections and diseases. Furthermore, it is also considered beneficial for the mother, too. Read on to understand the advantages of exclusive breastfeeding for a baby and his mother.
Scientific studies have revealed that the healthiest babies are those that have been exclusively breastfed.
For the first six months of a baby’s life, breast milk is all that a baby really needs.
Exclusive breastfeeding is one of the best ways to minimise the chances of a baby getting diarrhoea, allergies, pneumonia and suffering from malnutrition, the addition of any other food will considerably increase the risks of the same.
Diabetes Mellitus or Type II Diabetes or NIDDM (Non-Insulin Dependent Diabetes Mellitus) is the condition which exhibits hyperglycemia (a condition where there is excess blood sugar levels).
The reason of the high blood sugar can be attributed to either of the two or both conditions. First, the Pancreas does not produce sufficient Insulin. Insulin acts as a carrier of Glucose into the cells of the body. Therefore if there is insufficient insulin levels in the blood, it wont be able to transport the glucose from the blood into the cells of the body.
The food that we eat, is finally converted to energy in the form of glucose and it is the food for each and every cell. If the cells do not receive the sufficient amount of glucose, it will start to starve.
Another reason for hyperglycemia is that, the insulin receptors on the cells get damaged or the structure changes such that, even though there is sufficient insulin levels in the blood, it cannot help transport the glucose into the cells of the body. In this case, over a long period of time, the cells of the body pass messages to the pancreas to secrete more insulin because it feels that it is not getting the glucose supply because of lack of Insulin. Therefore in such conditions, there is an elevated level of Blood Glucose (Hyperglycemia) and also elevated levels of Blood Insulin (Hyperinsulinemia).
So now we got to know what causes Diabetes. Now let us look at the subtle signs and symptoms that the body gives while suffering from Diabetes and it is highly warranted that when you are suffering from one or more of these symptoms, you should immediately get your blood sugar levels checked.
As discussed before, in Diabetes, the Glucose from the blood does not reach the cells of the body. So when the cell is deprived of the food, what will happen, it will get weak. Therefore the early symptoms of diabetes is unexplained weight loss and also chronic fatigue. You may get tired very soon and always feel like taking a short nap or sleep.
The other symptoms include,
Polyuria (you will have frequent urge of urination).
Polydipsia (frequent Thirst)
Polyphagia (Too much hunger)
Wound will take a longer time to heal. Generally small cuts and bruises will also take much longer time than usual to heal. This is a warning sign of elevated blood sugar levels.
We are all aware that we are passing through the Covid-19 pandemic which has wreaked havoc across the length and breadth of the country. Mass scale immunization remains the key to develop sufficient immunity against the virus. In the light of the above, Government of India has started the vaccination drive for all adults above 18 years of age. As we are undergoing the process of vaccination, there are sporadic news being circulated that the Vaccine is causing adverse reactions and many people who have taken the vaccine are developing the infection themselves.
Therefore it is necessary to demystify the myths surrounding Covid-19 vaccination. Let us look at the top 5 myths and place the facts:-
MYTH: The Vaccine itself contains the Virus. Therefore after taking the vaccine, many people are getting infected
FACT: The Vaccine does not contains the Virus. It just contains the immunity triggering component that helps the body develop antibodies so that when the Virus will enter our body, it is prepared to generate a cascading immunological process to fight the Virus.
MYTH: Many people have reported adverse reactions after taking the Vaccine
FACT: As per MOHFW data, more than 43 Crore Indians above 18 years of age have taken at least one dose of the Vaccination and so far the AEFI (Adverse Effect Following Immunization) is just 0.007%. So one should not panic or deter from taking the vaccine.
MYTH: I have developed fever and body pain after taking the vaccine. This is a side effect of the vaccine
FACT: Developingfever and body ache after taking the Vaccine dose is actually very normal. As mentioned before, the vaccine contains specific immunity triggering components, so once we take the vaccine, the body triggers an immunological process to build specific antibodies against those components. The fever, body pain, malaise etc. are just part of the immunological response and in fact such a response actually means that the body is working on the response to the vaccine.
MYTH: The Vaccine may cause impotency
FACT: Till date, in the numerous studies conducted across the globe and in India, there is no data that suggests any link between Covid-19 vaccination and impotency.
MYTH: Covid vaccine contains animal serum
FACT: No animal serum is used in the manufacture of the vaccine. Some vaccine used animal serum only for the preparation/ growth of the vero cells and the actual vaccine does not contain any animal serum ÂÂ
How should you seat when you are working from home?
In the era of Covid 19, many of us have become habituated with the word ‘Work from Home’. With almost of third of the lockdown phase most of the corporate offices rapidly shifted to working from home strategy. However, at the time of sitting a lot in front of the computer, some tips should be followed by us to avoid complications like muscular dystrophy.
• Adjust your chair by supporting your back and head right above shoulders and hips.
• Feet supported on the ground with adequate lumber support.
• Have the system in Infront of you and place the screen at eye level.
• Try to seat evenly without leaning on one side.
What will happen when you seat with bad posture?
As we get older our bad habits like slouching, inactivity resultant muscle fatigue and tension leading to poor posture. Complications like back pain, joint degeneration, spinal dysfunction, rounded shoulders will have to experience. Apart from that neck pain, headache, poor sleep and lack of motivation may also occur due to poor body posture. There are long-term effects like poor circulation, impaired lung function, Constipation, Incontinence, Heartburn, and so on. Affected muscles like the occipital, trapezius, adductors, piriformis, pectineus can relocate among all individuals with bad posture habitat.
How do you know if you have good or bad posture?
Well, think about how you sit during the daytime. Let’s try answering the question are there any aches or pain you feel at the time of sitting? If it is yes then it could be related to posture. According to physical therapists rounded shoulders, excessive curvature in the spine, forward head posture, a better way to assess those symptoms like aches or pains. If you feel uncomfortable in sitting or standing then you have to change or adjust your position. You have to consider having your posture which is assessed by a professional.
How can you make work from home more ergonomic? (Dos and Don’ts)
Do customize a space that can fit you
Don’t turn your couch into a workstation.
Do use your office chair if there is any possibility
Don’t swing your feet
Do work at a proper height
Don’t hunch over the laptop
Can you improve/ rectify your posture of sitting?
Most of us spend time 8 to 9 hours on regular basis at the time of working in front of our system. At the time of working from home, we are unaware of how poor posture we are sitting like. A correctly adjusted chair can help to reduce the risk factor of back pain. One easily adjusted chair is enough leading to change your height back part and tilt. Place the foot flat on the floor having footrest prohibit leg crossing.
Place the keyboard in front of you at the time of typing by leaving a gap of 4 to 6 inches in front of the desk. Place the monitor about an arm’s length by keeping your arm L-shaped and elbows by your side. Do back exercise every day to maintain strong postural muscles. For stretching the arms make sure the opening up of the chest. Hence these stretches will help you to release your tension by being allowed the shoulders to come back into better posture.
What is Long Covid?
Long covid is a condition where people diagnosed with Covid 19 long term symptoms. Featuring symptoms like fatigue, brain fog, joints aches, neurological, respiratory problems along with hypertension and so on.
How much Long Covid lasts?
Post-acute covid 19 seems to be a multisystem disease extending 3 weeks up to 12 weeks. Around 10% patients tested positive who remain unwell even after three weeks.
What tests are required?
Blood tests like C  reactive protein, ferritin, troponin, D dimer, chest X ray are done as well.        ÂÂ
Does Vaccination help to prevent long covid?
Vaccination process helps to prevent long covid symptoms by contracting the virus. An important role of vaccination is to maintain safety and efficacy level which is intended to human use.  As WHO is working along with their partners around the world to facilitate equitable safety access against Covid 19.
What are long Covid problems?
According to WHO, patients who have gone through severe covid infection experience problems in several body organs like eye, throat, lungs, heart and brain.
Case study reveals that 81% of covid 19 patients reported ocular issues with in just two weeks. 18% patients are reported photophobia where as 17% are reported itchy eyes.
A recent survey of general practitioners reveals sore throat, runny nose, headache, nasal problems along with cough, fever and shortness of breath.
Covid 19 can cause lung complications such as acute respiratory distress syndrome, pneumonia along with long term damage to the tiny alveoli within the lungs. The scar tissue can lead to long term breathing problems in the affected individuals.
Even within the youth individuals Covid 19 can cause strokes, Alzheimer’s and Parkinson’s disease where as some children experience multi system inflammatory syndrome.
Covid 19 can also affect prolonged damage with in the blood cells more likely to clotting and clumping off. Large clots can cause heart attacks, strokes.
Which safety measures should be taken by us to restrict Long Covid?
One thing needs to be kept in mind while recuperating from Long Covid. You are not contagious neither do you carry the virus in your body. But that should not restrict us from wearing masks, practicing social distancing and following Covid appropriate behaviors. A proper discipline in our lifestyle is the best possible way to come out from the clutches of Long Covid.
Right Diet: Always consult your dietician/Doctor before altering your food habits, but in genral, your food should be rich in protein, take sufficient leafy vegetables and fruits. Minimize proteins from animal source and increase from plant based sources. Soyabean, Legumes etc are good options. Eat atleast two helpings of fresh fruits daily. Drink atleast 8 glasses of water.
Exercise: Although fast fatigue is one of the major symptoms of Long Covid, at least try some mild to moderate aerobic exercises to improve your lung and heart function. Yoga is another very good practice for overall health recovery post Covid
Manage Stress and Sleep Patterns: 8 hours is great but a 7 hours of sound sleep should be bare minimum on a daily basis. This helps keep the cortisol levels in check and helps the body recover faster and better.
In the recently concluded national Sero Survey conducted by ICMR, we came across some data which you all need to know.
The Survey was conducted on 28975 sample size. In that 67.6% population had developed antibodies against Covid-19. If we look at the age wise segregation, >60  years, 76.7% population, 45-60 years, 77.6% population, 18-44 years, 66.7% had developed antibodies. Therefore the age group of 45-60 are slightly ahead than others in terms of development of antibodies.
If we look at the previous data trend, the first Sero Survey conducted in May-June 2020 showed only 0.7% population with antibodies. The second Sero Survey conducted in Aug-Sep 2020 showed 7.1% population. The third sero-survey showed 24.1%. The 4th Sero Survey saw a significant jump with 68%.
If we look at the breakup of the of the sample size, among the 28975, 7252 were healthcare workers. At 69.2%, women are leading against 65.8% with men. Urban areas showed 69.6% prevalence and Rural areas showed 66.7%.
If we look at from the Vaccination point of view, sero-positivity was 81% among people who had taken at least one dose and 89.8% among those who had taken both the does.
So what is the take home message from the 4th Sero Survey report, to sum in one sentence, we can say, there is a ray of hope but no room for complacency. Because on one hand, we can see that 68% population have developed anti-bodies against the virus. But still 30% of the population is still susceptible. Also, since the report is based on a sample size, the same result cannot be extrapolated across the population throughout all states and districts.
Therefore to cut the story short, please complete your vaccination dose and get your Spike Protein Antibody Test conducted to know your antibody titre.
Everything you eat and drink in the morning has an impact on our activeness, alertness, and concentration throughout the day. The morning meal is regarded by dieticians as the most important one for your health and proper functioning of your body, which is why you should not be skipping it. Breakfast helps you maintain stable insulin levels an at the same time reduces the risk of diabetes and obesity. What's more, it provides you with energy for the day, which improves brain functioning and general well-being.
When should you eat breakfast?
When you eat breakfast matters. You should eat it within an hour of waking up because then, the level of glucose in your body is really low and you need to boost it by eating a balanced, wholesome meal. Also, in the morning your stomach secretes more gastric juice. If you tend not to have your breakfast, you put yourself at risk of inflammation, gastric mucosal damage, and stomach ulcers. Many people on a weight loss diet believe that if they skip breakfast, they will lose weight. They couldn't be more wrong! During lunch or dinner, your body will quickly make up for the calorie deficit related to not having had breakfast. People who do not eat breakfast tend to snack on unhealthy foods to dull hunger pangs. Consequently, instead of losing weight, they gain it! When you eat your breakfast, you ramp up your metabolism, which, in turn, supports healthy weight maintenance.
How many calories should your eat for breakfast?
Calorific value of breakfast is related to the frequency of eating per day. In the optimal nutrition model, it is recommended that you eat five meals a day including breakfast that should provide more or less ¼ of the body's daily calorie intake. With three meals a day, breakfast should satisfy about 30% of the daily calorie needs. It follows therefore that a person whose daily calorie intake is 2 000 kcal, may eat 500 kcal for breakfast. Whereas, for people with lower daily calorie needs (e.g. 1 500 kcal), the caloric value of breakfast should be about 375 kcal.
Why Lunch should be lighter?
Considering the daily working routine or regime, most of us will be consuming the lunch while at the office or at work or on the go. As discussed earlier, a heavy breakfast will already replenish our overnight low glucose level and also provide us with the much needed calories and nutrients. A luch should be considered as a mere top-up. We should eat only that much so that the stomach does not feel empty and we do not run low on the glucose and calorie levels. Too heavy breakfast can bog you down as after a heavy meal, most of our blood gets concentrated around the GI region and our limbs and extremities like the brain gets devoid of blood as therefore we tend to feel sleepy and tired post a heavy lunch which may not be a good idea during work.
Dinner should be the least
It is advocated to have a very light dinner for few very specific reasons. After dinner, we do not carry out much activities. Hence the body does not require much energy and calories. This is not the only reason. Eating too much before sleeping can cause Reflux Disorder which can lead to GERD (Gastro Esophageal Reflux Disease). ÂÂ
Zinc as a nutrient
Zinc is a nutrient that plays many vital roles in your body. Because your body doesn’t naturally produce zinc, you must obtain it through food or supplements. Zinc is required for numerous processes in your body.
Function of Zinc
Sources of Zinc
Zinc is naturally found in various foods.
Daily Requirement of Zinc
The RDA (Recommended Dietary Allowance) of Zinc is 10-12 mg
Zinc Deficiency Consequences
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