Here Is How Many Hours of Sleep You Need to Boost Your Mood, Maintain Good Health, and Have Enough Energy Throughout the Day!, Food & Health : Today Indya

Here Is How Many Hours of Sleep You Need to Boost Your Mood, Maintain Good Health, and Have Enough Energy Throughout the Day!

Food & Health

positivethingsonly

Sleep is not only a time when your body shuts off. While you sleep, your brain stays busy and prepares you for the following day.

Here Is How Many Hours of Sleep You Need to Boost Your Mood, Maintain Good Health, and Have Enough Energy Throughout the Day!

Getting restorative sleep every night can improve your quality of life. It has an impact on your physical and mental health, vitality, creativity, immune system, heart and brain health, emotional balance, productivity, and your weight.

If you do not get enough restorative sleep, you will be unable to concentrate, think clearly, make decisions, communicate, create, learn and work at a level even close to your full potential.

But, if you address your sleep problems and make time to get the sleep you need every night, it will improve your overall health, productivity, and energy. It will reduce your risk of weight gain, obesity, diabetes, high blood pressure, heart disease, kidney disease, and many other health problems.

The Amount of Sleep You Need Depends on Multiple Factors — Particularly Your Age. The Other Factors Include:

– Sleep quality. In case your sleep is often interrupted, it means that you aren’t getting restorative sleep. Remember that your sleep quality is just as significant as the quantity.

– Previous sleep deprivation. In case you are sleep deprived, then the amount of sleep you need elevates.

– Aging. As you get older, your sleeping patterns may change. If you sleep more lightly, the amount of sleep you need elevates.

– Pregnancy. If you are pregnant, the amount of sleep you need may increase.

Here’re The National Sleep Foundation’s Recommendations for the Amount of Sleep People Need:

– Seniors (over sixty-five years): seven to eight hours.

– Adults (twenty-six to sixty-four years): seven to nine hours.

– Young adults (eighteen to twenty five years): seven to nine hours.

– Teenagers (fourteen to seventeen years): eight to ten hours.

– School-aged kids (six to thirteen years): nine to eleven hours.

– Preschoolers (three to five years): ten to thirteen hours.

– Toddlers (one to two years): eleven to fourteen hours.

– Infants (four to eleven months): twelve to fifteen hours.

– Newborns (up to three months): fourteen to seventeen hours.

Even though these are The National Sleep Foundation’s recommendations for the amount of sleep people need, it is up to you to determine how many hours of sleep you need to boost your mood, maintain good health, and have enough energy throughout the day.

Article Original Source : http://www.positivethingsonly.com/hours-sleep-need-boost-mood/

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World Breastfeeding Week: 7 Foods That May Naturally Improve Milk Production

Food & Health

NDTV

The first week of August is recognised as the World Breastfeeding Week. The social campaign was designed to spread awareness about breastfeeding; the dos and don'ts nursing mothers should keep in mind to ensure that their child receives the best nutrition.

The first week of August is celebrated as the World Breastfeeding Week. World Breastfeeding Week was first celebrated in 1992 by World Alliance for Breastfeeding Action (WABA). The social campaign was designed to spread awareness about breastfeeding; the dos and don'ts nursing mothers should keep in mind to ensure that their child receives the best nutrition. It is said that for upto six months, a baby should only feed on breast milk. "The nutrition supply in the first thousand days of life, starting from conception to 2nd birthday, lays the foundation of the long-term health. Breastfeeding is an essential part of this initial nutrition as breast milk is a combination of nutrients and bioactive markers that are essential for a new-born in the initial 6 months of life. Nutritional deficiencies early in life can result in long-lasting effects that can pass on to generations," said Dr. Manjari Chandra, Senior Nutrition Advisor at IVH SeniorCare. World Breastfeeding Week 2018 aims to highlight the benefits that breastfeeding can bring to the overall health of babies.

Needless to say, to ensure healthy breastfeeding, nursing mothers need to take extra care of themselves too. A lactating mother requires an additional 500 kcal/day. Dr Chandra said, "Lactating mothers are advised to continue with the prenatal vitamin supplements daily. Vitamins are secreted in the breast milk and maternal deficiency affects the breast milk directly. Vegetarian mothers also require the supplementation of vitamin D, B12, and calcium."

Did you know that India is one of the lowest ranking nations among Southeast nations when it comes to breastfeeding practices? As per Dr. Chandra, only 44% infants have access to breastfeeding in the initial hour of the life.

Many women across India often face problems with milk production. In many parts of the country, new mothers are offered certain foods during the first forty days after childbirth to gain strength and nourishment, and one such treat is the famous 'gondh ka laddoo'. Made with edible gum (gondh), desi ghee, sugar, raisins and a whole lot of chunky nuts and dry fruits; the laddoo is high in calories and is required to meet the extra calories needed by a new mother while she's breastfeeding the new-born.

Foods and herbs that promote lactation in new mothers are called galactogogues. Dr Veena Aurangabadwala, Gynaecologist, Zen Multispeciality Hospital, Chembur says "Something as natural as breast milk can be stimulated and maintained both in quality and quantity by lots of natural foods in a feeding mother's diet."

World Breastfeeding Week 2018: Dr. Veena shared with us few superfoods that may improve breast milk production.

1. Dill Leaves: Known more colloquially as Shepu (in Marathi) or Suva (in Hindi), dill leaf is a very good galactogogue. In addition to its peculiar taste, it also helps in digestion.

2. Fenugreek: Popularly known as Methi (in Hindi), both its seeds and leaves are extremely useful to improve breastmilk production.

3. Spinach: It is an excellent source of iron. Iron helps restore energy and fights anaemia and weakness. Spinach should be boiled well before consumption, especially during the monsoons, to avoid any waterborne infections.

4. Fennel: Fennel or fennel seeds also help in lactation, as they have oestrogenic properties. Apart from being fibre-rich, it's also loaded with otassium, folate, vitamin C, vitamin B-6, and phytonutrients.

5. Bottle gourd: This vegetable helps to keep the lactating woman well hydrated. Bottle gourd is full of water (about 92%), keeps your body hydrated, and is also a rich source of vitamin C, A and K and essential minerals like sodium, calcium, iron, zinc and magnesium.

6. Nuts: They are an excellent source of serotonin, which helps in increasing lactation. They are packed with vitamins and healthy omega- 3 fatty acids.

7. Garlic: This is one of the best foods to stimulate lactation. Apart from providing a new flavour to the diet, it acts as an excellent digestive as well.

As nearly 70% of breastmilk is composed of water, it's important for a lactating mother to keep herself well hydrated. It is natural for new mothers to feel extremely parched and thirsty through the overwhelming phase of breastfeeding. Young mothers need to know that there are many out there who are dealing with same challenges. "Hence, the best way to breastfeed is to keep trying and be patient", says Dr. Veena.

Article Original Source : https://www.ndtv.com/food/world-breastfeeding-week-7-foods-that-may-natural...