What are the first 1000 days in pregnancy?

What is ‘the first 1000 days?’

Pregnancy care remains one of the most important aspects of obstetrics and gynaecology. The first 1000 days signify the period that spans 1000 days from the conception of a child. It’s a period that denotes the children’s experiences throughout the first 1000 days of their life – from conception to age 2. The concept of ”First 1000 Days” involves a period of swift physical growth and quick mental growth.

The foetal health depends upon the mother for nutrition and various other aspects. Mother’s nutrition plays a crucial role in the mental, emotional and physical growth of the foetus. The first three months of pregnancy are referred to as the first trimester. 

‘The first 1000 days… Why are they so important?

Statistics suggest that about 155 million children worldwide suffer from stunting. Stunting or stunted growth involves a low birth weight for the age of such children. 52 million kids are wasted. It signifies that 52 million kids have a low birth weight for their height. A population of about 41 million kids grapple with obesity or being overweight. As many as 50% of pregnant women worldwide suffer from anaemia due to poor diet. The same issue contributes to anaemia even in the babies born to anaemic ladies. Millions of children are unable to get the nutrition they require for healthy growth and development. 

Nutrition in pregnancy and infancy:

Do you wonder how you can facilitate proper trimester care? You may consider various methods to ensure sufficient nutrition for your infant during the first 1000 days. The first step towards full-fledged pregnancy care starts during the first three months of pregnancy. The first step is to eat a varied diet full of vitamins and minerals. Breastfeeding is the best way to start strengthening the baby soon after he/she is born. Breastmilk is known for various health benefits. It promotes higher intelligence, IQ scores, and motor function skills. Breastmilk is essential for healthy brain development. Breastmilk protects the baby from various health issues. They may include eczema, abdominal issues, SIDS, various allergies and viruses. Breastfeeding betters the overall senses and emotional processes in the babies. 

As you are done with breastfeeding, stockpile your kitchen with natural ingredients and wholesome foods. Make sure that your baby is getting a list of items full of micronutrients. They should be free of allergens. It’s time you allow your baby to pamper his/her taste buds. Informed parenting and nutritional diet are the backbones of those healthy 1000 days. 

Nutrition in the first 1000 days:

Parents play a crucial role to identify the kid’s nutritional requirements. Babies require ample proteins, calories and nutrients- as a foetus and as a child – for a healthy life. Below is a list of nutrients essential for the babies during the first 1000 days.

  • Vitamin A:

Major organs, vision and cells depend on Vitamin A. The deficiency of Vitamin A may be rare. But now, it’s occurring as a global challenge.

  • Long-Chain Polyunsaturated Fatty Acids (Like DHA):

DHA, more formally, long-chain polyunsaturated fatty acids are essential in the healthy development of the brain. DHA aids the overall immunity and immune function. This is probably the reason why most obstetricians ask pregnant women to stay away from fish contaminated by mercury. 

  • Calcium:

No other nutrient replaces Calcium in the way it aids bone function. Calcium is an irreplaceable part of a kid’s diet as it addresses bone health. Calcium forms a major part of the nutrition required for healthy blood clot function, muscles, teeth and nerves. 

  • Folate:

Folate is essential for the health of both mother and her baby. Folate plays a crucial role in the development of the brain and spinal cord. Fruits, grains, prenatal vitamins and leafy green vegetables promise ample supply of folate. 

  • Iodine:

Iodine actively contributes to healthy brain development. Lack of iodine or scarcity of iodine may impair brain development. 

  • Iron:

Around one in 10 kids grapple with iron deficiency in some phase. The deficiency of iron may cause impairment of social behaviour, disabilities while learning and irritability. Every baby is born with some quantity of iron. The overall amount of iron naturally depletes in 4-6 months. And therefore, iron supply is important throughout the 1000 days of a baby’s life. Iron is also linked with depression in later life. Even if you address the deficiency of iron in the first 1000 days, it may influence adulthood. It’s important to ensure ample provision of iron from pregnancy through the age of two. 

Baby’s brain in the first 1000 days:

The first 1000 days are crucial for the baby’s brain to develop quickly. The baby’s brain develops quicker than ever during these first 1000 days. The way the brain of the baby develops and accustoms itself to its environment determines the kind of personage the baby will grow into. A dietary regimen you introduce to your platter in pregnancy will contribute to your baby’s intelligence. Similarly, the diet in early childhood allows your baby to learn, adopt physical skills and foster good emotional health.

Being famished or exposed to distress during the first 1000 days will leave lifelong impacts on your baby’s healthy growth. The brain is an organ that associates itself with many other parts of the body. Therefore, if it’s exposed to unsafe or unhealthy circumstances in the first 1000 days, it hampers physical growth as well. 

Distress and trauma during the first 1000 days:

Baby’s nervous system and healthy growth is an unavoidable aspect of a healthy pregnancy and childbirth. Researches denote that a mother exposed to distress or depression in pregnancy may end up complicating the overall pregnancy and childbirth. High blood pressure, obesity, diabetes and heart ailments may threaten the baby later in his/her life. 

Domestic violence or emotional neglect in pregnancy may leave lifelong impacts on the baby. Parents who lack composure before the baby is born may fail to establish a good emotional rapport with the baby. It’s not your fault if you encounter any emotional neglect in pregnancy. But speak to a counsellor or a life coach if you need a kind hand. 

What best can you do to achieve the maximum benefits from the first 1000 days?

  1. Enjoy a healthy and balanced diet when you are pregnant
  2. Seek psychological support if you feel that you are facing emotional neglect. 
  3. Avoid smoking, caffeine, alcohol and drugs
  4. Breastfeed the baby at least for the first 6 months.
  5. Make sure that the baby is on a healthy and balanced diet
  6. Give your baby the love and attention and make her feel secure
  7. Manage your stress by getting involved in various playful and funny activities 
  8. Form an affable relationship with your baby
  9. Relationships are the bonds that your baby learns to develop from you.
  10. Let them learn how to view the world and how to fit into a healthy society with healthy relationships. 

How does a mother’s nutrition affect the foetus?

Impact of a mother's nutrition on fetal development - Motherhood Hospital India

Almost everyone close to an expectant mother motivates her to eat for two. How does it apply to pregnancy and pregnant women? Although it implies that pregnancy is a license to enjoy overeating, maternal nutrition is much above plenty of food. It means ample calories and proper nutrients are vital to a healthy pregnancy. Consuming the right foods and choosing the right diet allows full-fledged foetal development. The mother needs to gather the right bits of information on prenatal diet and supplements. The mother should plan her diet and ensure that the unborn is getting the proper nutrients. And certain tips for new mothers are a key to assuring health throughout all the trimesters.

Prenatal nutrition Ÿ?? An overview:

Nutrition is known as the most significant factor in healthy foetal development. The availability of the nutrients for the foetus depends on various factors. The factors may include nutritional stores, diet and maternal body composition. Prenatal nutrition stands as the most important determinant of various developments. It impacts foetal growth, physiological functionality and Gestational Weight Gain (GWG). Gestational Weight Gain (GWG) is a complex phenomenon contributing to active foetal growth and development. Maternal metabolism, maternal physiology and placental metabolism influence the GWG. The changes in maternal homeostasis interfere with the placental structure and function thereby influencing the growth of the foetus. 

How to count calories for pregnancy?

Exceptions may exist even in terms of maternal health as they do elsewhere. Many pregnant women feel perplexed that they don’t require any additional calories in the first trimester. The second trimester, however, may mark the onset of about 340 additional calories per day. The third trimester involves the consumption of about 450 additional calories every day. 

Weight gain remains a normal change in pregnancy. Most obstetricians view weight gain as a normal development in pregnancy. Maternal weight gain influences the growth of the foetus. Poor growth and shortened gestation may raise the risk of babies with low birth weight.?˜

How does pre-pregnancy nutrition affect foetal growth?

The maturation of sperm and oocytes mark the onset of the periconceptional period that occurs before fertilization. The period extends until the fertilized egg implants. The overall process completes relatively faster (about 9 days in humans) than expected. But various developmental, metabolic and genetic changes render the process different. The embryonic genome sees epigenetic changes. More formally, the changes to the DNA don’t alter the genetic code, they instead affect how a gene gets expressed by turning the expression on or off. 

 Such modifications are sensitive to environmental conditions and prominent nutrients. They might adjust to facilitate survival under available conditions. Nonetheless, the gene pattern may be deleterious in environmental conditions outside the uterus. It may ultimately contribute to ailments later in life. 

Epigenetic changes prevail throughout one’s lifetime. The periconceptional period, however, remains unique as only a small number of cells are present in the period. Complete exposure to the environment facilitates the overall cell population to consolidate a genetic program that prevails throughout the development. 

Does it influence the present situation? And how so if it does?

The concept doesn’t stand as a new trend. Previous analyses have studied the impact of periconceptional maternal nutrition on the disease and development of offspring. Maternal obesity or maternal overeating can negatively influence the metabolic regulation in a child. Various factors including undernutrition may raise the risk of metabolic disease in the offspring. 

Essential nutrients for pregnant women:

Various nutrients vital for maternal health determine the foetal health throughout the development of the foetus. Various nutrients shape foetal nutrition and development throughout pregnancy.

Below are the essential nutrients:

  • Iron:

Iron is an irreplaceable mineral carrying oxygen to the maternal and foetal organs and tissues. The dietary iron needs tend to double in pregnancy due to various reasons. Blood volume increases both for the mother and her unborn in pregnancy. The recommended iron dose for pregnant women is 27mg. Most dieticians and obstetricians recommend an iron-fortified prenatal vitamin. Red meats, leafy greens, oats, fortified grains, lentils and beans offer opulent iron content. Citrus fruits, peppers, tomatoes and strawberries in combination with iron-fortified vitamins or supplements will aid in iron digestion and absorption. 

  • Folate:

Healthcare professionals worldwide recognize folate as an essential nutrient for foetal growth. Folate stands as a vital nutrient for foetal brain development and spinal cord development. The folate deficiency is often linked to neural tube defects. Women should consider administering folate before they conceive. 

Pregnant women need at least 600 mcg of folate a day. Nuts, seeds, eggs, leafy green vegetables, broccoli and fruits are the rich sources of iron. Confide in your doctor while you are expecting. It’s best to openly discuss your medical history with your obstetrician. It helps your obstetrician to recommend the right dosage of folate and other nutrients. 

  • Calcium:

Calcium plays a crucial role in foetal bone development and teeth. It has a role even in maternal orthopaedic health. The scarcity of calcium in prenatal health leads to the exhaustion of the maternal calcium stores. Mother’s bones may suffer as a result. Calcium intake in expectant women may aid in dozens of healthy developments. 3-4 cups of dairy may suffice the daily requirement of 1000mg calcium. Soy products, broccoli, canned salmon, dark leafy vegetables are recommended in the absence of dairy. 500mg calcium may aid in better absorption of calcium. Various calcium supplements are available today in the marketplace.

  • Choline:

Choline is a dietary essential helping the brain and spinal cord maturation in pregnancy. Eggs, beans, nuts and animal products offer rich choline content. 

  • Vitamin D:

Vitamin D works in collaboration with calcium towards the healthy development of foetal bones and teeth. Therefore, most obstetricians maintain that Vitamin D is a must for pregnant women. The recommended dose of Vitamin D in pregnancy is 15 mcg. Sunlight, fatty fish, eggs, fortified milk and mushrooms are various sources of Vitamin D. 

  • Fibre:

Fibre always remains one of the most integral dietary essentials. Many pregnant women complain about developing constipation during pregnancy. Various fruits and vegetables rich in fibre are recommended right from the first trimester of pregnancy. Water is another natural resource that helps prevent constipation. 

What foods to avoid while breastfeeding?

You may have just discovered that you might be pregnant. You are already feeling the excitement. And congratulations on starting one of the best phases of your life. However, your diet in pregnancy and breastfeeding influences your baby’s health in various ways. Breastfeeding care is also one of the most important subjects in postpartum health. The pre-pregnancy period gives you ample time to decide on the right diet and healthy lifestyle choices. 

Healthy breastfeeding diet – what does it mean?

A healthy pregnancy diet or breastfeeding diet doesn’t just mean eating for two. The facts may contradict a few beliefs prevailing today. The onset of the 3rd month of pregnancy implies that you just need an extra 200-300 kcal per day in addition to your diet before pregnancy. A healthy diet involves a mixture of various food items that satiate your nutritional requirements. Add lots of fruits, vegetables, beans and lentils with a small amount of dairy and meat if and as needed. 

What are the foods to avoid while breastfeeding?

While dietary essentials and multivitamins prescribed by your obstetrician/dietician are important, you should avoid certain foods and lifestyle habits while breastfeeding. 

Below are the foods to avoid while breastfeeding:

  • Fish with high mercury:

The consumption of fish high in mercury level or other foods with mercury may affect breastfeeding. Breast milk with high mercury levels may interfere with your baby’s neurological development. If your obstetrician asks you to avoid seafood, avoid it strictly. If you love to eat fish or seafood, make sure that you don’t exceed two portions a week. 

  • Peanuts:

It’s best to avoid peanuts if your family has a history of allergies to peanuts. The allergens in the peanuts might progress into the production of breastmilk. They may hamper your baby’s health. As a result, the baby may suffer from various health issues. The disorders may include hives or rashes and at times, cough with wheezing. Even a small consumption of peanuts ends up complicating the production and nutritional value of your breastmilk. 

  • Alcohol:

Never drink alcohol in pregnancy. Even occasional drinking is forbidden in certain cases. Alcohol tends to cross the placenta and hamper your baby’s growth in various ways. It may create physical, mental or growth issues in babies. Most obstetricians will forbid you from drinking alcohol the day you conceive. Avoiding alcohol while breastfeeding is as important as avoiding it throughout pregnancy.  

  • Citrus fruits:

Citrus fruits are known to give a sense of relaxation. They are perhaps the best source of Vitamin C. But they can interfere with your baby’s tummy as they are acidic. Babies have an amateur gastrointestinal tract. Therefore, it’s hard for their gastrointestinal tract to digest the acidic components. Babies may develop rashes and start spitting up after you breastfeed them. Although grapefruits and oranges can be fussy during breastfeeding, you won’t have to remove them from your diet. If you think you are prone to their adverse effects, opt for the other vitamin-C rich fruits. You may consider including pineapples or mangoes in your diet. 

  • Broccoli:

Broccoli is a vegetable that offers dozens of health benefits. But if you are to breastfeed your munchkin, avoid Broccoli. If you will breastfeed your baby after consuming Broccoli, your baby may develop flatulence or gassiness. Even onions, cauliflower, cabbage and cucumber cause flatulence. It’s best to avoid or restrict them while you breastfeed your baby. 

  • Coffee:

The various ways caffeine impacts the foetus are under scientific scrutiny. The amount of caffeine in coffee is double the amount in cocoa, colas and tea. Try to limit your coffee intake or abstain from it throughout your breastfeeding phase. Some portion of caffeine from the coffee you regularly consume may end up in your breast milk. Insomnia and irritability are the two main signs that caffeine in your breastmilk is affecting your child’s health. Caffeine may cause other detrimental effects. It may include a decrease in the levels of haemoglobin. Caffeine hampers the iron content in the milk interfering with the baby’s overall nutrition. 

  • Chocolate:

Chocolate, tea and coffee have a common feature. They stimulate the brain. They are the stimulants that uplift your mood. Chocolate is a rich source of Theobromine. Theobromine is known for an effect similar to caffeine. You might be a chocoholic. But it’s time now to take a break. If you are breastfeeding, restrict the occasions you prefer chocolate or chocolate drinks on. Analyse the way your baby behaves if you breastfeed your baby after enjoying your favourite chocolate. If you see irritation and crankiness in your baby, it’s a likely sign that chocolate traces in your breastmilk are affecting your baby. The erratic and grumpy behaviour of your baby becomes more evident if you consume over 750 mg of Theobromine every day. It may cause insomnia in the mother as well. 

  • Peppermint:

Herbs are known to cure old ailments. They act as a remedy when you have almost no other alternative around. They are helpful specifically if you are allergic to certain medications. But when the herbs like peppermint are taken in large doses, they may interfere with the production of breastmilk. The mothers who are lactating should always avoid peppermint. 

  • Garlic:

Breastmilk is vulnerable to various dietary habits and lifestyle choices. The smell of garlic may interfere with the smell of breastmilk. If your baby develops apathy or discomfort while nursing, it’s likely that your baby dislikes the breastmilk. Many babies start frowning when they encounter the smell of garlic. It’s better to avoid garlic when you are breastfeeding. 

  • Dairy products:

Food intolerances and food allergies are growing nowadays due to various reasons. Some babies may develop intolerance to cow milk. Allergens may enter breast milk if the mother is lactating and consuming dairy products in high quantity. Stop consuming dairy products temporarily if you see your baby developing an allergic reaction after you breastfeed your baby. Skin allergies, eczema and insomnia may follow if your baby is allergic to the breastmilk with traces of dairy products. Replace high-fat dairy products with something like organic food products or toned milk. 

How long can I go without eating while pregnant?

How long can I go without eating while pregnant?

Author – Dr. Shefali Tyagi MBBS, DGO, FRCOG, MRCOG, PGDMLE, PGDPC, FRANZCOG
Consultant – Obstetrics & Gynaecology at Motherhood Hospital, Sarjapur

Pregnancy is the phase where your body undergoes various changes. You start knowing these changes better as your delivery date gets closer. For a few people, these changes may be worrisome. If you begin to gain weight, you must realize that there are food items to keep you healthy. There may be many alternatives to opt for. Conceiving foods are those that help you maximize your fertility.

Most religions consider fasts as a ritual of gratitude towards god. And even atheists may practice fasts as a trend. But do you think it’s safe to observe fasts when you are pregnant or breastfeeding? Fasts you observe for religious causes are different from those observed to manage weight. 

How much weight gain is in a healthy range in pregnancy?

Mothers should always rely on a healthy and balanced diet plan as they plan to conceive or attain the conception. A healthy weight is mandatory to ensure that both mother and baby are in good health. 

  • The women with a normal body weight should aim for an increase of around 11kg to 16kg.
  • Women who are obese before their pregnancy shouldn’t gain above 7kg to 11kg as they become pregnant.
  • Women who are underweight before their pregnancy should seek their obstetrician’s advice. 
  • The obstetrician may consider checking your medical history.
  • Your obstetrician may recommend an increase of around 12kg to 18kg.

What conceiving foods should you add to your platter?

The day you prepare to conceive is perhaps the day that makes you more diet-conscious than ever. If you are preparing a platter that makes you fertile, here are the foods to add.

  • Beets:

Beets are perhaps the most underrated foods. Beetroots may help improve blood flow to the uterus. It ultimately aids embryo implantation.

  • Sweet potatoes:

Sweet potatoes contain beta-carotene, an ingredient best known to aid the production of progesterone.

  • Berries:

Folate and zinc are the two antioxidants known to deactivate the free radicals. Raspberries, blueberries and strawberries contain antioxidants that enhance fertility. Just add berries to your platter along with some healthy fat and proteins.

  • Walnuts:

If you enjoy a snack that spices up your evening, walnuts will be the best bet. Walnuts are an excellent source of Vitamin E and omega-3 fatty acids. They even contain B vitamins and protein. Apart from being turbocharged fibres, they are the only vegetarian foods containing omega-3 fatty acids. 

  • Sunflower seeds:

Male fertility is unquestionably as important as female fertility. Sunflower seeds improve sperm motility and boost the male libido by increasing the sperm count. Sunflower seeds make one of the best garnishes for your favourite delicacies.

  • Leafy green vegetables:

Green leafy vegetables are an all-time favourite for many. They are the evergreen boosters of health. But they are especially important when you are planning to get pregnant. Leafy green vegetables are a rich source of iron, folate, calcium and many other essential nutrients.

Is it safe to observe fast when you are pregnant?

Carrying a baby tends to increase your nutritional needs by about 300 calories per day. Fasting in pregnancy may be difficult. Some researches show that staying away from food or fasting for any length of time in pregnancy may contribute to the production of ketone bodies. Ketone bodies are the molecules produced by the liver in periods of low food consumption. They may leave adverse effects on the foetal health. These are the factors that predispose pregnant women to risks. You must abstain from fasts while carrying.

Most religious disciplines exempt pregnant and lactating women from fasts. Hydration is often the key to maximize your prenatal health naturally. Water plays a crucial role in the healthy growth of a baby. Therefore, it’s essential to stay hydrated in every phase of pregnancy. Many studies link dehydration to various health issues such as preterm labour, birth defects and low amniotic fluid. It’s best to seek your obstetrician’s guidance and stay under a midwife’s observation. Ask your dietician/obstetrician about how to round off a ‘conceiving diet’/pregnancy diet plan.

You should ask your obstetrician if it’s safe to observe a fast in pregnancy. Most obstetricians will ask you to drink at least 8 glasses of water a day. You may be asked to stay away from any strenuous physical activity. No two pregnancies are the same. If your obstetrician confirms that it’s safe to observe a fast, you may proceed. Your obstetrician may consider many other factors before allowing you to fast. The factors may be the trimester you are in, your medical history, previous deliveries and the medical conditions underlying. Your obstetrician may ask you to prevent loss of fluids.

How safe is it to observe fasts while breastfeeding?

Breastfeeding adds more to the nutritional requirements. You may need at least 450 to 500 extra calories per day. You may gradually start feeling better and decide how you can start or continue fasting. Almost every religious discipline would exempt mothers who are breastfeeding from fasting. 

Most reputable obstetricians agree that fasting for a day doesn’t affect milk production or the mother’s health or baby’s health. The only condition for a fast in breastfeeding is that both mother and baby should be in good health. Moms should seek an obstetrician’s advice. Obstetricians may advise you to increase your fluid intake before fasting.

The other condition for a safe fast is your abstention from strenuous exercises. Fasts tend to burn too many calories. And if you are fasting, strenuous exercise may complicate the overall health. If you feel thirsty, it’s a likely sign redirecting you to increase your water intake. Moms who are breastfeeding should habituate themselves to regular water intake. A few additional glasses every day while nursing may elevate your overall approach.

However, your obstetrician may not want you to extend your fast on any grounds. Extending fasts while breastfeeding may hamper the milk quality. It may affect your baby’s health. Your obstetrician may even prevent you from observing a fast soon after the childbirth. The reason why you should abstain from fasting instantly after childbirth is exhaustion. Your body and your baby are recovering from exhaustion after delivery. Your body is busy establishing the maternal milk routine. A healthy breastfeeding diet is as important as healthy conceiving foods. Therefore, extending a fast in pregnancy or breastfeeding isn’t always a good idea. 

At Motherhood Hospitals, we have a team of experienced super specialists backed by the latest in infrastructure and facilities. We have the best fetal medicine specialists in Sarjapur Road, Bangalore. We are experts in handling complex deliveries, gynecological, and other surgeries including a range of laparoscopic surgeries.

Do take an appointment with the best maternity hospital in Sarjapur Road, Bangalore at a center closest to you. Meet with our doctors who will carry out the required investigations, diagnose the issue and recommend the most appropriate treatment, enabling you to lead an active life.

If you wish to get in touch with Dr. Shefali Thyagi, please book your appointment here.

How can I become more fertile?

Pregnancy care remains one of the most important subjects when a happy couple prepares for happy parenthood. Fertility issues tend to affect about 15% of the global population. The doorway to effective parentage can sometimes be full of hurdles and challenges. Fertility issues may differ from person to person based on various parameters. Thankfully, there are natural ways to increase your fertility. Lifestyle changes and food choices play a crucial role in boosting your fertility. The quest for parenthood starts with taking prenatal vitamins and passes through various significant phases. A conceiving diet is the diet that balances all the nutritional contents.

  • Start with removing the burden of free radicals:

Antioxidants are turbocharged conceiving foods with high nutritional value. Antioxidants such as zinc and folate improve fertility in both men and women. An increase in folate consumption may improve the rates of implantation, clinical pregnancy and live birth. Men may improve their healthy sperm parameters with foods rich in omega-3 fatty acids and omega-6 fatty acids. The studies are still on to confirm how antioxidants improve fertility. But studies favour the fact that antioxidants have the potential to enhance sperm quality. Conceiving foods like vegetables, nuts, grains and fruits help improve fertility in both men and women. Beta Carotene, lutein, folate, vitamins C and E offer the right reproductive health.

  • Make sure you maintain an ideal weight:

Both male and female partners in a couple strive for the ”perfect weight”. But the perfect weight may not always be a healthy or ideal weight for fertility. People struggling to cope with weight loss or weight gain find it difficult to conceive. Weight is one of the important parameters influencing overall fertility. Weight may affect hormonal regulation and ovulation. Women with PCOS may grapple with weight issues. Healthy weight in women, on the contrary, helps regulate normal ovulation and improve the chances of conception. 

  • Ensure the optimum sperm quality:

The importance of having sperm with optimum quality parameters is the key to healthy parenthood. Sperm motility, concentration, structure and volume are the key determinants affecting reproductive health. Men can go on to establish an exercise routine and a standard dietary regimen. Men may also have to adopt certain lifestyle changes. Avoid smoking, maintain a healthy diet, manage stress and address free radicals with antioxidants. Treat infections and safeguard yourself from occupational exposures to toxins. Some andrologists suggest that a healthy male partner should keep the area around the scrotum cool. It’s under research as to how a cool scrotal area betters male fertility. Men should avoid wearing tight underwear that may affect their scrotal region. Men should even avoid hot tubs or saunas. Some studies recommend that men should keep laptops and cell phones away from the scrotum.

  • Avoid recreational drugs:

Studies denote that recreational drugs may interfere with the creation of a healthy progeny. Recreational drugs are linked to the risk of birth defects in the child and medical problems in the mother. 

  • Avoid caffeine:

Caffein in large doses may increase the risk of miscarriage. Caffeine is present today in various disguises apart from our regular coffee. Restrict your coffee consumption. Even colas and energy drinks contain caffeine. You likely end up consuming more caffeine than you think. Caffeine may associate itself with boosting sperm motility. Nonetheless, above 300mg of caffeine every day may end up damaging the sperm DNA. When caffeine influences your lifestyle in combination with smoking and alcohol, it may result in low-quality sperm. 

  • Manage your stress and control it effectively:

The overall process of trying for conception includes various steps and prerequisites. Stress is known to interfere with our life in various ways. Studies link stress to the increased production of prolactin in women. Prolactin may interfere with regular ovulation. Stressed men may encounter various reproductive health issues. Enjoy spending time in the activities like yoga and aerobics. 

  • Enjoy a jumbo breakfast:

Enjoying a mega breakfast may help you include a healthy lifestyle habit. Polycystic Ovary Syndrome (PCOS) is known to be one of the major causes of infertility. Studies show that mega breakfast every day may improve the hormonal effects of PCOS. If Women having PCOS with moderate weight consume most of their calories at breakfast, it balances two of their hormones. Regular and heavy breakfast may reduce insulin levels by 8 per cent and testosterone levels by 50 per cent. Both these hormones are known to interfere with healthy fertility. However, it’s important to downsize the dinner when breakfast is heavy.?˜

  • Include a fibrous diet:

Fibre intake is known to benefit your health in various ways. Fibre helps us get rid of excess hormones and keep blood sugar under control. Certain dietary practices that include fibre may help remove excess oestrogen by binding to it in the intestines. It further helps the overall process by removing the oestrogen from the body as waste. Avocados, fruits and sweet potatoes may help lower the oestrogen and progesterone. The most significant fibre that helps remove excess oestrogen is the soluble fibre from fruits. Always consult your obstetrician/dietician to ascertain a healthy level of fibre in your diet. 

  • Check and address your protein sources:

Animal proteins like fish, meat and eggs are harmful to some people. Replace the animal proteins with healthy proteins to obtain from nuts, seeds or beans. Some animal proteins may interfere with overall fertility in women. It may help decrease ovulatory infertility by more than 50 per cent if women replace animal proteins with vegetable proteins. 

  • Enjoy 30 minutes or an hour of regular exercise:

Exercise comes with a lot of fun and a few irreplaceable packs of excitement. It has various health benefits. A rise in moderate physical activity helps maintain finer levels of fertility in both men and women. Men should regularise various fronts of their daily plan. Men should get involved in every physical activity that helps them maintain a healthy BMI. Men may consider including a diet with lean proteins and fresh fruits and vegetables. It’s important to remember that spermatogenesis is a process occurring at slightly below body temperature. Exercise in a good space and avoid overheating yourself. Stop excessive exercise as it may interfere with your reproductive health. When it comes to women, rigorous or strenuous exercise may counteract ovulation and the hormone progesterone. Everyone has his or her own dietary and fitness expectations. Therefore, always ask your obstetrician and dietician about various suitable dietary regimens and exercise techniques. 

10 tips to combat parental burnout

Parental burnout still manifests as a social taboo. The restless and frustrated parents find it hard to cope with low energy levels and the overall experience involving helplessness. Being a parent brings every wonder of the universe to your doorstep. But at the same time, it may leave many parents exhausted. Being able to experience composure and ecstasy is important to curb parental burnout. 

What is Parental Burnout? How does it manifest?

Both professional and housebound parents are likely to develop parental burnout. Being a woman is one of the common risk factors for parental burnout. Being in a part-time job, being jobless and carrying a college degree are few other factors contributing to parental burnout. Occupational inflexibility plays a crucial role in increasing parental burnout. 

Those showing signs of parental burnout develop exhaustion and deep-seated depression. Various other symptoms may add to the complexity of the burnout. The symptoms may include withdrawal or emotional detachment from your partner or children. Experiencing parental burnout leads to a loss of efficacy as a parent. Those with the symptoms may treat their kids apathetically. Parental burnout is similar to workplace burnout in various ways. Both include loss of productivity, lack of comfort and lethargy as the prevalent signs. 

The right technique to cope with parental burnout starts with your ideology. Ask more senior parents about the idea of perfect parenting.

Below are the reasons or factors that predispose you to parental burnout.

  1. Being attentive to a fault:

Being always there with and for your kids is bad for both of you. You cope with a great deal of occupational ongoing fatigue. When you overextend yourself for your kids, you restrict their ability to learn. Leaving kids alone helps them handle the situations alone and develop experimental ideas. Let them be the critical thinkers of the 21st century. Let them learn to take decisions on their own. The more you extend support for your kids, the more you make them dependent. It increases your workload thereby adding more to the burnout.

2. Failure to give yourself space you are worth:

Personal space is something all of us are worthy of. Lack of personal space adds to the ongoing irritability. We feel murky and short-tempered when we are tired or perturbed by certain occurrences in life. When we get to deal with our children in a grumpy mood, we yell at them. Such situations confirm that it’s hard to take care of others in the event of low personal space. We should give ourselves space and try making a difference to the tedium and bustle around. 

3. Faith in the illusionary ideas:

All of us feel excited to enjoy parenthood. We try to continue the same level of excitement as time passes by. But the reality may soon detect us and change the way we practice parenthood. Being a parent brings wonders of joy but not without a price. The experience as a parent demands a hefty sum of emotional and physical dedication. When you fall short as a parent, you may consider blaming yourself for having no conscience. Many
parentS end up feeling guilty for spending money, time and resources on themselves. They feel they should have spent everything on their kids. What ultimately overrides them is a sense of alienation and lack of enjoyment. 

4. Loneliness:

Parenting is perhaps the sweetest combination of hard work and smart work. But being without support in your quest for parenthood can be tricky and groggy. If you have no support, you may feel exhausted and demotivated. 

5. Pursuing perfectionism as a hobby:

Parental burnout shows that you are trying your best. Check how you can strategize yourself. Start verifying how you go about in your course of achievements. Being overwhelmed and exhausted during parental burnout is common.

10 tips to combat parental burnout:

  1. Add more to your expertise:

We tend to accumulate skills and toolkits while growing into a parent. We acquired a few skills from our parents. It’s the right time to use those nuggets of wisdom. If you are an active follower of social media, you may have even adopted skills from modern media. You may consider experimenting with the availabilities and find new approaches. You may find some forums and counselling sessions online. It’s important to realize is change is unavoidable and the law of time. Some changes may start and complete immediately. A few other changes, however, may take longer than we expect. Such changes are a process. Your ideology and analytical approaches will always support you and your expertise as a parent. 

2. Exercise:

The health benefits of regular exercise are irreplaceable. Exercise betters both physical and mental health. It’s known to release good hormones and facilitate feelings of composure and completeness.

3.  Communicate yourself better and effectively:

It’s never too late to let go of the sense of alienation and loneliness. Do it as you did when you expressed your ecstasy for the first time. Communicate your sentiments when you are around your next of kin or best buddies. Share your fears and dubious sentiments. Seek help from all who care for you and your role as a parent. 

4. Stop comparing yourself to other parents:

The comparison may often call for criticism and lack of composure. Everyone is born with different personality and personality traits. The aggregates that make you different from the others may help you shine as a parent. Comparing yourself to others, on the contrary, adds to a lack of composure. Examine yourself every day and find out how you made difference in the present day. It will help you evolve and better your parenting skills. 

5. Adopt all that you find workable in the current scenario:

Nobody is perfect. But every one of us has the superior right to practice the perfect lifestyle. Include the perfect lifestyle practices that allow the parent in you to mature and transform. Don’t worry about what people say or think about you.

6. It’s all about being compassionate:

Being compassionate is important. And being compassionate towards everyone including you is a positive trait. Recognise that irritability and criticism go hand-in-hand. More is the compassion in you, better will be the self-esteem.

7. Practice mindfulness:

Mindfulness adds to your composure. It brings you face-to-face with every affirmative side of you. It allows you to reconnect to everything that made you a responsible human being. When anger and anxiety override you, symptoms like fast breathing make you uncomfortable. But mindfulness allows you to be awake and stay alert.

8. Find space for yourself:

Schedule your favourite activities. Go for a short walk. Enjoy a cool bath. Visit your close friend and enjoy the free time. 

9. Avoid setting rules in a fit of rage:

Don’t give feedback to your children in a fit of rage. Relax for a while.

10. Set boundaries:

Set boundaries to the additional responsibilities you take. Make sure you regularly engage yourself with your kids during weekends. 

How can I take care of myself during pregnancy?

Taking care of yourself and your baby is important. And the extensive care starts the day you realize that you are pregnant. Pregnancy care is easier than expected, specifically when you start it at the earliest. The concept of pregnancy care or prenatal care may include various healthy lifestyle choices. Right from taking prenatal vitamins to scheduling appointments with your obstetrician, a healthy pregnancy denotes all you can start methodically. 

How much weight gain is normal or essential in pregnancy?

Your obstetrician or midwife will guide you about healthy weight gain. It happens to be different for everyone. Nonetheless, most women gain about 25 to 30 pounds. Underweight women may have to gain more weight as directed by their obstetrician. Being overweight or underweight demands different dietary interventions. It may further depend upon various parameters like your BMI and medical history.

How do you wish to begin your journey?

A journey that starts with the first trimester spans 9 months of ecstasy and a bit of nervousness. Start with an appointment with your obstetrician. Schedule an appointment immediately as you find that you have sprained your ankle. Your obstetrician will start with knowing about your medical history. Doctors may ask you about the symptoms you developed after your pregnancy began. Your obstetrician may subsequently give you some invaluable pregnancy tips on safety and nutrition. 

  • Start with quitting smoking:

That’s the best thing you can ever do for yourself and your baby. Countless studies worldwide show that women exposed to smoke are less likely to conceive. They may not carry their pregnancy to term even if they conceive. And smoking predisposes you to grave complications in labour. Studies associate smoking with an increased risk of having a premature baby or stillbirth. It’s perhaps the best time to kick the butt. 

  • Enjoy a diet that balances your nutritional requirements:

Eat plenty of vegetables and fruits. Carbohydrates may fulfil your nutritional requirements. Beans, cheese, meat, fish, pulses and eggs are those dietary essentials you should start counting on. Based on your pre-pregnancy health, you may consider including an additional meal in your diet. Both perennial and seasonal fruits help you maintain a healthy regimen. Green leafy vegetables are jampacked with iron and folic acid. Start eating nuts and make yourself full of vigour and vitality throughout the pregnancy.?˜

  • Start practising a lifestyle full of hygiene and sanitation:

Wash your hands frequently. Use a soap preferably recommended by your obstetrician or midwife. The importance of hygiene and sanitation is growing day by day. Make sure that your hands are thoroughly sanitized before and after every meal. Trim your nails frequently. Personal hygiene helps you prevent infections and transmitting them to the baby.

  • Mild physical activity in pregnancy:

You may consider joining a pregnancy exercise class. Many yoga classes held today will give you the right knowledge on exercise in pregnancy. It’s great to exercise every day unless you have issues regularizing your exercise. Exercise helps you thrive on a healthy lifestyle and avoid tedium. Try to exercise for 30 minutes every day. Enjoy slow walks in the garden or lawn instead of brisk walks. Swimming is another choice that makes your day. Hydrating yourself is mandatory to assure that you don’t suffer from heats or dehydration. Dehydration is a common concern in the second trimester. Avoid any exercises causing a fall or skid. Wear skid-proof footwear. 

It’s best to contact your GP or obstetrician if you develop the following symptoms while exercising:

  1. Backache
  2. Chest pain
  3. Dizziness
  4. Blurred vision
  5. Loss of orientation 
  • It’s better to jot down all:

You may have many things to consider as you conceive and start nearing childbirth. You may take many things into account. Think about your medical history, your preferences, your current health status and your immediate surroundings. Write down all you wish to follow and include.

Following are the things you may consider including in your diary:

  1. How would you include pain medications?
  2. Special clothes you wish to wear
  3. Your favourite music/tracks
  4. Positions you prefer for labour and childbirth
  5. If you wish to avoid any procedures
  6. Plans to cope with complications if you have a medical history as such

How would you avoid or cope with the common pregnancy concerns?

  • Morning sickness:

Nauseous sensations are common mostly in the broad daylight during pregnancy. It’s better to plan small meals and eat them exactly as planned. Avoid anything that tastes spicy or acidic. Acidic foods may complicate your morning sickness in various ways. It’s better to confide in your obstetrician or midwife if your morning sickness lasts longer than 3 months. Morning sickness and weight loss may be the signs that foretell complications. Bring those to your obstetrician’s notice if weight loss accompanies 3 extensive months of morning sickness. 

  • Muscle cramps:

Muscle cramps or leg cramps may not be there to stay. If mild physical activity accompanies your midwife’s suggestions, you may avoid leg cramps easily. Stretch the calves of your legs by flexing your feet towards your knees. Drink plenty of water as directed by your obstetrician.

  • Tiredness:

Nothing is as common as tiredness and doldrums when you are pregnant. Take naps each time you feel overridden by doldrums. Make sure you aren’t anaemic. If you are anaemic, take every necessary precaution as your obstetrician guides you. 

  • Constipation:

Fibre happens to be the best natural source available if you feel constipated. Drink plenty of water. Fruits, vegetables and cereals may suffice. Laxatives can be dangerous in pregnancy. Don’t take any laxatives unless your obstetrician asks you. Prefer stool softeners over hard laxatives.

  • Haemorrhoids:

Constipation can be a precursor to Haemorrhoids. Avoid straining while passing the stool. Use stool softeners instead of any laxatives. 

  • Varicose Veins:

Don’t use tight clothes around your waistline or legs. Rest with your feet facing the ceiling. Don’t sit in an uncomfortable posture for a long time. Avoid standing for an extended period. 

  • Downright moodiness:

Hormonal changes are prevalent in pregnancy. It’s not new for a pregnant lady to develop moodiness in pregnancy. Life is all set to welcome a pleasant change. Get set for it with open arms. Avoid being rough on yourself. Consult the right psychiatrist if you feel overridden by nervousness or depressive thoughts. 

Pap smear tests: At what age and how often

Explore the importance of pap smear tests for cervical health - Motherhood Hospital India

By Dr Manisha Tomar, Consultant Obstetrics & Gynaecology, Motherhood Hospital, Noida

Being the second most common cancer in women between the age group of 15 and 44 years of age, the awareness towards cervical cancer and its screening are miniscule in our country. Cervical cancer is a completely preventable disease because of its well defined, long pre-malignant phase and it can be detected easily by regular screening tests and follow up. Unfortunately, the females in India are unaware about the screening process for the cervical cancer care. With the vaccination, screening and treatment, the World Health Organization (WHO) has recently aimed to reduce more than 40% of new cases and 5 million related deaths of cervical cancer by 2050.

WhatŸ??s Pap smear test?

ItŸ??s crucial that we should also learn about Pap smear test. ItŸ??s a screening test used to detect potentially pre-cancerous and cancerous processes in the endocervical canal. The doctor takes out a cluster of cells from a personŸ??s cervix using a spatula-like instrument to look for changes in the cervixŸ??s cells. A pap smear helps in diagnosing cellular changes resulting from cancer, precancer, human papillomavirus (HPV), inflammation, or an infection.

At what age one can go for Pap smear?

According to the Centers for Disease Control and Prevention (CDC) recommend, all women who fall between the age group of 21 and 65 years should get their Pap smears tests at regular interval. However, the National Institutes of Health (NIH) recommend that girls below 21-year-old should be refrained from pap smears. At the same time, they also suggest that women over 65-year-old shouldnŸ??t get a Pap smear except under certain circumstances, such as abnormal results or increased risk factors for cancer.

However, both menopausal and postmenopausal, should continue to have Pap or HPV tests. Women who have had a total hysterectomy for a noncancerous condition and have not had a previous history of precancerous Pap tests may be able to stop Pap screening depending on their medical history and risk of contracting human papilloma virus (HPV).

One should not forget that testing is the best tool to detect pre-cancerous conditions that may lead to cervical cancer. Cervical cancer can be cured if detected on time.

How often one should go for Pap smear based on age?

Here are the following recommended testing schedules based on a personŸ??s age:

  • From 21Ÿ??29 years

The ideal age for having Pap smear is 21-year-old. If the result is negative then the next test would be done after the gap of three years.

  • From 30Ÿ??65 years

In this age, the person can either have a Pap test, or a combined Pap and HPV test after consulting with the doctor. In case of single Pap test, then the doctor would ask to come after three years if the tests are normal. When the person opt for the combined test, and both results are normal, the doctor would ask to wait for 5 years for the next screening test.

If a person is having her periods at the time of their scheduled appointment, they should check with their clinician whether they should go ahead with the test. In most of the cases, the test happens if youŸ??re menstruating.

 Doctors can suggest a person to avoid only the following before a Pap smear:

  • Having sex
  • Douching the vagina
  • Using tampons or vaginal lubrication
  • Vaginal creams, suppositories, or medications
  • Using birth control foam, cream, or jelly

Cervical Cancer: Causes, Symptoms, Prevention, and Treatment

Dr Madhushree Vijayakumar, Consultant Obstetrician & Gynaecology, Motherhood Hospital, Hebbal.

1 . What is cervical cancer and what are some of the major causes?

Cervical cancer is a type of cancer where cells change in womenŸ??s cervix, which connects their uterus with vagina. Causes of cervical cancer is the beginning of unusual changes in the tissue of the cervix. Most cases of cervical cancer are linked to infection with human papillomavirus (HPV). HPV is common and for most people there is less chances of virus developing into cancer. This means other factors Ÿ?? such as your lifestyle choices or environment factorsŸ?? also determine whether you’ll develop cervical cancer.

2 . What are some signs and symptoms of cervical cancer to look out for?

There are no symptoms or sign in early stage cervical cancer but for more advanced level cancer spread it includes signs as:

  • Unusual vaginal bleeding after intercourse, between periods or after menopause.
  • Bloody or watery vaginal discharge that may be heavy and have a foul odour.
  • Pelvic pain or pain during sex

3 . How do the symptoms vary in different stages of cervical cancer?

There are 4 stages to cervical cancer:

  • Stage 0: Precancerous cells are present. At this stage there are none or zero symptoms.
  • Stage 1: In this stage cancer cells have grown from the surface into deeper tissues of the cervix, and possibly into the uterus and to nearby lymph nodes. Symptoms at this stage are less.
  • Stage 2: In this stage cancer has now moved beyond the cervix and uterus, but not as far as the walls of the pelvis or the lower part of the vagina. It may or may not affect nearby lymph nodes and have symptoms like pelvic pain during intercourse, vaginal discharge.
  • Stage 3: This is an advanced stage where cancer cells are present in the lower part of the vagina or the walls of the pelvis, and it may be blocking the ureters, the tubes that carry urine from the bladder. It may or may not affect nearby lymph nodes and may have symptoms like trouble peeing, swollen legs and bone pain among with stage 2 symptoms.
  • Stage 4: This is the last stage where cancer affects the bladder or rectum and is growing out of the pelvis. It may or may not affect the lymph nodes. Later in stage 4, it will spread to distant organs, including the liver, bones, lungs, and lymph nodes. Symptoms spreads to whole body resulting in Weight loss and lack of appetite, fatigue, kidney failure, pelvic pain.

4 . How does cervical cancer affect your body?

Generally cervical cancer does not have an opportunity to affect the rest of the body, mainly because it is often diagnosed in its earliest stages. But if not diagnosed at early stage in can spread to other parts of their body (metastasize), often the lungs, liver, bladder, vagina, and rectum.

5 . Who is most at risk of developing cervical cancer?

Risk is a factor that increases the chances of getting a disease to a person and for cervical cancer these factors may raise a woman’s risk of developing one.

  • Human papillomavirus (HPV) infection- HPV is themost important risk factor, though there are less chances of it developing into cancer but cervical cancer is frequently associated with HPV16, HPV18. People who are infected with high risk of HPV types are people who have sex at an earlier age or have multiple sexual partners.
  • Immune system deficiency- women with low immune systems have higher chances of developing cervical cancer.
  • Herpes and Oral contraceptives- women who have genital herpes and who takes birth control pills, may be associated with an increase in the risk of cervical cancer.
  • Smoking and age- there are more chances for women to develop cervical cancer who smokes twice a daily compared to non-smokers. Women with the age group of above 20 to mid-30Ÿ??s are exposed to this risk more.

6 . Is cervical cancer curable? Can cervical cancer spread quickly?

Cervical cancer is often curable if diagnosed at early stage. For early cervical cancer doctors recommend surgery to remove the cervix and some or all of the womb, or radiotherapy, or a combination of both. For advanced level radiotherapy with or without chemotherapy, and surgery is also sometimes used.

Cervical cancer cells are slow in growth, once cells in the cervix begin to undergo abnormal changes, it can take several years for the cells to grow into invasive cervical cancer. So there are many opportunities for early detection and treatment before the cancer has progressed to later stages.

7 . How do STIs increase your chances of cervical cancer? What is HPV and how does it affect your chances of getting cancer? 

STIŸ??s like HPV increases your chance of cervical cancer. HPV is Human Papillomavirus Infection it is the most important risk factor for cervical cancer. ItŸ??s related to a group of 150 viruses.  Low risk HPV causes warts on or around the female and male genital organs and in the anal area. High risk HPV causes cancers, including cancer of the cervix, vulva, and vagina in women, penile cancer in men, and cancers of the anus, mouth, and throat in both men and women. It is a common virus and in most people the body can clear the infection by itself.

8 . What are some preventive measures that can lower your chances of cervical cancer?

Cervical cancer is a slow and deadly disease whose symptoms cannot be predicted at early stages. However some prevention can reduce the risk of cervical cancer such as regular screening or pap smear test to detect and prevent precancers, getting HPV vaccine, delaying first sexual intercourse until late teens or older, limit the number of sex partners and practice safe sex by using condom, avoid sexual intercourse with people who had many sexual partners or are infected with genital warts or show other symptoms, quit smoking.

9 . What are the different treatment options for cervical cancer? How long can each one last?

Cervical cancer if detected at earliest stage can be cured if not then various treatments are prescribed by the doctors for different stages such as surgery if cancer cells has not spread from the cervix, this is the most common treatment. Radiation therapy if doctors feel the cancer cells are present inside the body. In advanced stages radiation and chemotherapy is recommended. In later stages palliative therapy is provided to relieve symptoms and improve the patientŸ??s quality of life and living.

Treatment for cervical cancer is a long process and takes a plenty amount of time of years.

10 . How long does it take to recover from cervical cancer treatments?

After the treatment it takes about 8 weeks for side effects to resolve although in some cases it can be permanent. ThereŸ??s also a possibility that side effects can occur after years or months of treatment.

Benefits of Deep Breathing By Dr. Shilpi

Breathing correctly is important for your overall well-being. Inhaling, exhaling a few deep breaths every day could make a drastic improvement in your lifestyle. It is important to take out 5-10 mins for deep breathing everyday as its benefits are uncountable, here are some important ones that will motivate you to deep breathe.

Natural painkiller

When you deep breathe, the body releases endorphins, which are the feel good hormones and a natural pain killer created by the body itself.

Improves blood flow

When we take deep breaths, the upward and downward movement of the diaphragm helps remove the toxins from the body promoting better blood flow.

Improves immunity

Deep breathing brings fresh oxygen and exhales out toxins and carbon dioxide. When the blood is oxygenated, it ensures smoother functioning of your vital organs, including the immune system. A cleaner, toxin-free and healthier blood supply help ward off infection causing germs from the base and strengthens your immunity. Deep breathing also acts as a natural toxin reliever. It also benefits the absorption of vitamins and nutrients in the body, making sure you recover faster as well.

Improves posture

Believe it or not, bad posture is related to incorrect breathing. If you donŸ??t believe, try it yourself. Try to breathe deeply and notice how your body starts to straighten up during the process. When you fill your lungs with air, this automatically encourages you to straighten up your spine.

Reduces inflammation

A lot is said that diseases like cancer only thrive in bodies that are acidic in nature. Deep breathing is said to reduce the acidity in your body, thereby making it alkaline. Stress also increases acidity level in the body. Breathing also reduces stress and thus the acidity.

It detoxifies the body

Carbon dioxide is a natural toxic waste that comes out from our body only through breathing. But when our lungs are compromised by shallow breathing the other detoxification system starts working harder to expel this waste. This can make our body weaker and lead to illness.

Breathing relaxes mind and body

When you are angry, tensed or scared, your muscles are tightened and your breathing becomes shallow. Your breathing constricts. At this time your body is not getting the amount of oxygen it requires. Long deep breathing reverses this process, allowing your body (and mind) to become calmer.