Category: Health

It is crucial for individuals who have an active lifestyle to be mindful of the most common knee injuries that athletes experience. This knowledge helps you understand what to anticipate from a treatment plan. Remember that a slight soreness you dismissed today might lead to your demise tomorrow.

Knee Bursitis

The fluid-filled sacs located near your knee joint are the knee bursae. When the bursae function properly, they aid in the smooth movement of the joints, preventing the ligaments and tendons from rubbing against the bone.

Knee bursitis occurs when the bursae swell, and it is more common among athletes because they are very active and constantly put pressure on their knees. Persistent pressure, jarring blows, and repeated movements may generate unpleasant friction and contribute to bursitis. The condition worsens if you keep the joint in one position for an extended period.

Warning signs of this condition include swelling and redness around the front of the knee, pain when kneeling, and trouble straightening the knee.

Patellar Tendonitis

Typically, athletes get tendonitis by playing sports that require a lot of leaping or landing. This condition may also occur if you abruptly increase the number of workouts or train on hard surfaces like concrete. The additional strain on the tendon causes microscopic rips that inflame the muscle.

Pain from patellar tendonitis usually begins gradually. Even athletes with mild to severe symptoms often continue to compete. The injury may not create any complications at first and will frequently heal rapidly, but this can cause the tears to form quicker than the body can recuperate. The damage will worsen over time, resulting in discomfort and dysfunction.

Varying Dislocations

Knee dislocations are either high-velocity or low-velocity. High-velocity knee dislocations are usually the result of a violent event, such as a car collision. Conversely, low-velocity knee dislocations are common in sports.

A knee dislocation happens when athletes place the foot on the ground, and there is a sudden change of direction or rotational action. Some of the gnarliest injuries you’ll see in a competition involve dislocating knees.

Multiple Ligaments

The three most dreaded letters in sports are ACL, as a torn ACL will sideline you or your favorite athlete from competition for months. Ligament injuries, often known as knee sprains, are a prevalent sports injury that causes the knee joint to become unstable. They also substantially restrict knee mobility.

The four primary ligaments that bind the thigh bone to the shin bone to stabilize the knee are:

• Anterior cruciate ligament (ACL) – The middle part of the knee that allows forward movement
• Posterior cruciate ligament (PCL) – This ligament is also in the middle part of the knee but allows you to move backward
• Lateral collateral ligament (LCL) – The LCL provides stability in the knee
• Medial collateral ligament (MCL) – The MCL supports the outside portion of your knee and is treatable without surgery

Patellar Fractures

Patellar fractures are severe knee injuries that may cause significant disability. They occur when you fall directly on your kneecap because of overuse or direct damage. A fracture may occur when the amount of force applied exceeds the capacity of the bone. The location, intensity, and type of injury may vary.

Understanding the most common knee injuries that athletes experience allows you to notice any warning signs while training, evading a potentially debilitating injury.

When you start oxygen therapy, you often bring more medical equipment into your home than you probably ever have before. Rearranging your home to house oxygen tanks can be difficult, especially when that equipment is hazardous. Keep reading to learn how to store oxygen tanks in your home so that you can feel safe and keep your oxygen tank safe as well.

Fire Safety First

You must put safety first as you consider where you want to store your oxygen tanks in your home. While you want the tanks to be close to the user for easy access, you also need to keep the tanks and everyone in your home safe.

The oxygen inside them isn’t flammable on its own, but it ignites things easier and burns things faster, so think of tanks as a “sleeping giant” as you look for the best storage space. Choose a storage area at least 15 feet from any heat or ignition sources to protect this sleeping giant and everyone in the home.

Always Upright

Safely storing your oxygen tanks is about more than keeping them away from heat and ignition sources. You also need to keep them in an area where they can always be upright with no risk of falling over. If an oxygen tank falls over and its valve breaks off, the tank can become mobile, moving at 40 mph in less than a second. A broken tank has enough power to break through two cinderblock walls. Prevent this by securing the oxygen tanks in an upright position in a rack, cart, or stand.

Good Ventilation

While you should keep oxygen tanks in a secure area where children or pets can’t tamper with them, that storage space also needs good ventilation. The compressed oxygen in your tanks is very reactive, but good ventilation can prevent a dangerous reaction to fumes and air contaminants. For example, fumes from grease and paint could build up in and around your storage cabinet, posing a risk. Make sure to leave tanks uncovered so that the provided ventilation can function. You should never cover your oxygen tank with fabric or store it in an area where something could fall and cover it.

Now you know how to safely store oxygen tanks in your home to prevent fire, tank mobility, and reactivity. By storing your tanks in an area far from heat and ignition sources, where the tank can stay upright, and where good ventilation is always available, you can keep your tanks and your family safe.

If you’re one of those people wants to stay in shape but worries about missing their favorite food, there is no need to panic. The warm weather is a natural invitation for people to get out and get active. There is a large variety of sweet and healthy snacks to eat after a workout to help make things easier. These are a few ideas to consider trying out for yourself.

Fruit and Coconut Milk Shakes

If you love coconut milk’s smooth and silky texture and eat fruit daily, this pairing is perfect for you. Coconut milk contains antioxidants and electrolytes that are perfect for regaining your strength after a high-intensity workout. Combining this with some low-sugar fruits in a shake makes it an enjoyable drink that you can save for later.

Peanut Butter and Bananas

This combination is more than the king of rock’s favorite sandwich filling. Peanut butter is great for lowering your cholesterol levels and supplying protein. Pairing it with a potassium-rich banana and you have a power couple that is easy to enjoy after a long exercise routine. Combining these two into a tasty snack helps relax your muscles and slows down the activity for the day.

Raw Honey and Bitter Orange

Honey has a history of being a sweet treat. Some consider honey to be the first candy in history. Recreate an ancient delicacy by drizzling a small amount on a couple slices of calcium-rich bitter orange slices. This is a great way to help retain your bone strength in little bite-sized pieces. This is a classic combination that feels like a guilty pleasure when consumed after a hard workday.

Working out takes dedication and time, but you shouldn’t have to sacrifice enjoying food. There are plenty of sweet and natural foods capable of aiding the body in its recovery By considering some of these sweet and healthy snacks to eat after a workout, you have a treat to look forward to upon the completion of your next set.

In a world full of beautiful and flawless smiles, many people are suffering from malocclusion that lowers the confidence of growing children and adults. An overbite is a form of malocclusion which is commonly found in children, teens, and adults.

It should be treated as soon as possible to prevent further damage to your teeth. If left untreated, it can cause deterioration, pain leading to the loss of teeth. Before starting treatment for an overbite, one must have to know completely about the possible treatments and causes that can result in this condition.

In this article, we have added many treatment options for treating overbite. Before heading to it, have a look at the causes and results of the untreated condition.

Occlusion vs Malocclusion

Occlusion is the normal alignment of the teeth and jaws while Malocclusion is the deviation from the normal arrangement. Overbites, underbites, and open bites are certain types of malocclusions.

Overbite, also known as buck teeth, is the condition when front upper teeth extend beyond your bottom teeth. There are also gaps between teeth and they may become crooked. It can result in severe gum diseases like tooth decay, swelling of gums, and pain.

Overbites make a person unattractive and affect your professional life. overbite up to 3 millimeters is normal but if overbite is above 4 millimeters, it must be treated. Overbite is commonly confused with overjet but these are not the same. In overjet, upper teeth extend beyond bottom teeth at an angle.

Causes of overbite

Many hereditary factors and childhood habits can cause overbite. Among the hereditary factors, one major factor is the shape and size of jaws. In this case, there is either too much room for your teeth or no room for accommodation of all the teeth. Teeth become crowded or spaced apart in the mouth giving an unpleasant look and pain to the sufferer. It may be a genetic disease running in the families.

In childhood, many children suck their thumbs or use pacifiers and bottles frequently. In adults, chewing different objects like pencils, teeth grinding, and nail-biting is very common. All these factors can cause severe malocclusion conditions in individuals.

Approximately 50 percent of the population is suffering from an overbite. Orthodontists put it into two different classes based on the severity of the problem. These classes are:

Class 1: This is the most common overbite in individuals in which there is a minor misalignment. It can be bearable and treated easily.

Class 2: in this class, major misalignment can cause a lot of discomfort. It can cause decay of teeth and jaw pain.

Temporomandibular joint (TMJ), which is a hinge joint between jawbone and skull, could be a cause of many dental conditions, especially overbite.

Results Of an Untreated Overbite

If the overbite is caused in childhood, it must be treated as soon as possible. Because its effects on the facial structure can lower the self-esteem and confidence level of children. It should not be left untreated in any case or the result will be irreparable tooth damage. Other effects of overbites are difficulty in speaking, tooth loss, headaches, and many other disorders.

One serious effect of overbite is sleep apnea. Overbite lowers the flow of air in the body. Your body does not get proper oxygen which leads to sleeping disorders, heart and respiratory diseases. Fix it before getting a serious influence.

Types Of Overbites

Although overbite is the problem of jaws it can be classified into two types. These types are:

1. Dental overbite

In a dental overbite, alignment of teeth is not normal. The upper jaw moves forward.

2. Skeletal overbite

It is the condition in which there is a difference in the sizes of both jaws i.e., the lower one being smaller than the upper one. The lower jaw is in a backward position resulting in an overbite.

How To Diagnose the Problem?

If you want to know whether you are suffering from overbite or not you can check your teeth position in your mouth. Close your mouth with all your teeth in their normal position or smile into a mirror. Now observe the deviation and overlapping of top and bottom teeth. A slight deviation is normal but it is more than 3mm you need to fix it.

Another way of problem detection is seeing your dentist. Go for a physical checkup and x-rays to see if you are suffering from it. The dentist can tell you about the severity of the problem and suggest possible treatments to treat it better than self-diagnosis. Dentists can also refer you to an orthodontist to start the treatment immediately. Once diagnosed, stop doing anything that can worsen the condition and seek assistance.

Treatment Of Overbite

There are many methods to treat overbite. You can consult the dentist or orthodontist to know which method will suit you better with your lifestyle. Some methods suggested by orthodontists are:

· Braces

Braces are an older and most frequently used treatment for the fixation of overbites and overjet. If your teeth are crowded or crooked, or jaws are misaligned, braces can fix all these problems. The gaps between your teeth can be corrected using braces.

Metal or ceramic-made braces are attached to all the teeth and connected using a wire. It is a slow process but gets your teeth and jaws back to the normal position by removing space or straightening the teeth. Once the teeth get back to the normal, springs and band, etc. are added to shift and move jaws back to the original position.

If you are choosing this method of fixing overbites; you need to visit your orthodontist at least every month for the whole period of treatment which is about one to three years based on the severity of overbite. The orthodontist tightens your braces as much as needed, which is an important part of treatment and cannot be done at home.

Being the most accurate method for the treatment of overbite, braces provide the needed pressure to slowly adjust the position of your teeth. You must be careful during this procedure and follow all the instructions of the orthodontist. Biting on a hard object, chewing gum, or eating sticky things can cause problems in the treatment like breaking of braces.

You may need to wear a retainer after braces are removed. Retainers prevent the returning of overbite otherwise you may need to restart the treatment. Retainers are not fixed; they can be worn all the time or as per the suggestion of the orthodontist.

· Aligners

Aligners are suitable for minor to moderate overbite but not for a severe overbite. They can be removed for eating or brushing teeth but must be worn for the maximum part of the day. Unlike braces, aligners do not provide constant pressure.

The approximate wearing time of aligners is 22 hours per day to provide maximum force to move your teeth. Otherwise, this method is useless. Many clear aligners are available that are easier to wear than the traditional braces.

· Removal of teeth

If the overbite is caused by the baby teeth, they are removed. The permanent teeth get enough room to align in the normal position. In adults, this method is not usually used by orthodontists.

But in the case of a severe problem like the crowding of teeth, dentists and orthodontists remove one or two teeth to provide enough space for the remaining teeth to correct their alignment.

· Growth modification devices

These devices are used to position your jaws correctly, mostly in teens. Headgear is an appliance used to fix the growing jaws of teens and children. These devices modify the growth pattern of jaws and correct the gaps between all your teeth. Either growth of the upper jaw is stopped or the lower jaw is positioned correctly. Traditional braces are used mostly in conjugation with these devices to align the jaws and teeth correctly.

This method is used for teens mostly because their bodies are constantly growing, not for adults whose body growth has been permanently stopped. Other growth modification devices are Herbst that is attached to the molars to fix overbite and Bionator that modifies the growth of teeth and jaws for correct alignment.

· Jaw surgery

Jaw surgery, also known as orthognathic surgery or corrective jaw surgery is performed to treat severe malocclusions such as skeletal overbite that cannot be fixed with braces. It corrects the deformation of face structure.

In this surgery, jawbones are aligned correctly which usually occurs when the growth of upper and lower jaws is not equal and right. Braces are used in this treatment too. You need to wear your braces before the surgery as well as after too.

The orthodontists will perform the x-rays of your skull. If the alignment of your jaws is not normal, they will continue the surgery. Some bones are added or removed to fix the structure of jaws and add many surgical plates, wires, and screws to fix the bones at the proper place following the healing process.

You need to be very careful during this period or maintain good health and hygiene. It takes a few weeks to several months to return to the normal lifestyle.

Home Treatment of Overbite

Many people on the internet will try to convince you that overbite can be treated at home easily. But it is not true even if they provide you with many shreds of evidence about it. All the hacks these quacks will tell you are either of no use or can result in serious and irreparable damage to your teeth and jaws that will make this situation even worse.

All you can do at home is to stop the causes that can cause overbite. Keep an eye on your children and stop them if they have adapted habits like thumb sucking or using the pacifier for a long time. Once the teeth have deformed, there is nothing you can do except visit the dentist or orthodontist and seek medical assistance for fixing it.

To change the arrangement of the teeth and reduce the gaps between them, consistent and correct pressure and force are needed that can only be applied by using braces or aligners. These treatments do not work in a single day or a week like the so-called hacks on quacks on the internet.

If a sudden force is applied to the teeth or jaws, it can cause breaking rather than fixing. Only a professional dentist can fix these conditions perfectly. You just need to be consistent with your treatment and follow all the instructions of your orthodontist.

These are all the possible treatments for the fixation of overbite. The treatment duration may vary from person to person of different ages.

Is There Any Treatment That Permanently Treats Overbite?

No treatment can treat overbite permanently. All the methods discussed above can treat the overbite but it may return if you stop to be careful about your teeth. You need to wear retainers for your whole life to pull your teeth together. If you stop following the instructions of your dentist or orthodontist, malocclusion may occur again.

Early diagnosis is important for effective and quick treatments. If you observe any change or discomfort in your mouth, go to visit a dentist as soon as possible. The best thing that you can do to prevent dental issues is to go for a regular medical checkup.

After the age of 7 years, make it a habit to visit doctors once or twice a year for a complete checkup of your body. Treat your disease immediately instead of waiting for the condition to get worse.

Final Words: Fixing Overbite

Never ignore a little discomfort or pain in your body too. Start your treatment and choose the treatment as suggested by the orthodontists only. For the treatment of minor or moderate overbite, aligners or braces are best.

For the treatment of severe overbite, jaw surgery is performed along with the braces before and post-treatment. Use retainers after these treatments to keep your teeth fixed at the optimum place.

Important: Information shared in this article is for information purpose only. Please visit your dentist for expert advice.

As you get older, your body may require different care and attention than it did when it was younger, and in some cases, it may require the exact same. Here is what you need to know about the aging mouth and how to keep it young.

The Effects Of Wear And Tear

Whilst teeth are strong, with the molars being able to bear down over 200 pounds of pressure, they aren’t immune to damage. Indeed, over the course of your life, especially around the middle of your life, the amount of gnawing, grinding and crunching will eventually catch up to you.

This could lead to the outer layer of enamel becoming flattered and decaying slightly. The surface of a tooth could also suffer from years of wear and tear due to overexposure to acidic foods such as citrus fruits and fizzy drinks.

It’s also possible that cavities can still rock up at an older age, so oral hygiene and a regular dental check-up is still as important for a 50-year-old as it is for a 10-year-old. Gum tissue can naturally recede with age, so that the soft root tissues will need extra care.

Options You Have For Fixing Up Teeth

Years of wear and tear may have left your teeth in some state of disrepair. It could be that they are cracked or damaged, or it could be that one or two have even fallen out.

Fortunately, you will have options for fixing them. You could use dentures, which include a dental procedure that goes over your teeth, hiding any cracks or damaged teeth in general. In most cases, these dentures will be moulded to fit your mouth quickly, allowing you to eat still and speak without any hassle.

You could also look into the possibility of dental implants, which are becoming increasingly popular today. That’s because they offer something the others don’t, which is a straight-out replacement. It’s essentially an artificial tooth placed within the mouth as a replacement for a damaged or missing tooth.

This is considered one of the best ways to bring back your younger smile or even improve it beyond where it had ever been. It can be fitted into one part of your mouth or several, depending on your needs.

You can get this sort of procedure from an experienced dentist, who will be able to go over your options via a consultation. You can learn more here through Pure Dentistry, one such Brisbane-based dentist who can explain the costs to you and the finer details to get you started on your journey.

The Well Being Of Your Mouth Can Affect Your Body

What some people aren’t aware of is that the condition and health of your mouth could affect your body. Personal hygiene itself can be a factor, with evidence that gum inflammation could be associated with conditions such as diabetes or heart disease. That’s because bacteria that cause gum infections could travel through the bloodstream, triggering inflammation in organs and tissues across the body. That’s why you must go for regular check-ups and maintain a good oral hygiene standard.

Our immune system is responsible for protecting our body from disease-causing or lethal microorganisms. It does a great job, but sometimes it fails because of immunosuppression in an individual or attack of a very large number of pathogens and makes you ill.

An individual must adopt a healthy lifestyle to prevent diseases. Many products are available in the market that claims to increase a person’s immunity, but you must know that immunity is not increasing the number of immune cells in our body; that is what most supplements do. It is because different cells work against different pathogens, and we do not know which cells must be increased in our body.

According to the studies, our healthy immune system depends on our dietary intake. It is usually observed that the people living in poverty are more susceptible to diseases. Some nutrients like selenium, iron, vitamins A, B, C, E, and others change the activity of our immune system and expose us to different diseases. Stress is one of the major causes of immunosuppression in different individuals.

Foods to Boost the Immunity

Proper diet and exercise are beneficial for having a strong immune system. There are certain foods available that provide you with all the essential nutrients that boost your immune system. Some of the foods to boost our immune system and their importance are discussed below.

1. Citrus Fruits

Citrus fruits are too important for our immune system and protect us from several diseases, including cancer and kidney stones. Vitamin C present in citrus increases the number of lymphocytes in the body that are the most important cells fighting against the invading microbes.

Some fruits are included in the list of citrus fruits and can be taken with our food. Some citrus fruits are:

• Oranges
• Lemons
• Limes
• Grapefruits
• Mandarins
• Tangerines
• Clementines

Vitamin C is not produced or stored in our body, so its daily uptake is necessary for better health conditions. The amount recommended for adults is:

• 75 mg for women
• 90 mg for men

If you are taking Vitamin C supplements, never exceed the 2000mg limit for a day. Although it is effective against many diseases like the cold, its effectiveness is not observed against the coronavirus.

Today, we will learn what is gestational diabetes? What are the causes and symptoms? How we can treat gestational diabetes? And the gestational diabetes diet plan.

“Gestational diabetes is high blood sugar that develops during pregnancy and usually disappears after giving birth. It can occur at any stage of pregnancy, but is more common in the second half.”

(National Health Service UK, 5th August 2016)

According to the National Institute of Child Health and Human Development, gestational diabetes affects 5 percent of all pregnancies, which means that there are about 200,000 cases of gestational diabetes in the US each year.

CAUSE OF GESTATIONAL DIABETES

During the time of pregnancy, how the body reacts and utilizes insulin changes. Naturally, our body starts to withstand the effect of insulin to provide the baby with more glucose. However, this process does fail in the case of some women. Sometimes, the body fails to respond to insulin or the other time, the body does not succeed in making the required amount of insulin for the body. Whichever the case, it results in excess of sugar level in the blood which becomes the cause of gestational diabetes.

SYMPTOMS OF GESTATIONAL DIABETES

Most of the women don’t have or experience any symptoms but some women might have unusual thirst, frequent urination in large amounts, fatigue, and sugar in the urine. Gestational diabetes can be diagnosed by urine tests in which the sugar in the urine is checked. Moreover, glucose screening test is also conducted by doctors around the twenty-eighth week of pregnancy where the patient drinks a sugary liquid and blood is drawn out an hour later. If there is an increase in sugar level, then glucose tolerant test will be conducted to diagnose gestational diabetes.

WHO IS AT THE RISK OF GESTATIONAL DIABETES?

Researchers have provided that a woman may be at higher risk if:-

1. She is overweight and has a BMI (Body Mass Index) of 30 or over 30 which affects the ability of insulin to keep sugar level balanced

2. She has a higher level of abdominal or tummy fat in the earlier stages of pregnancy

3. Doctors have noticed that women over 35 have greater risks of being diagnosed with gestational diabetes

4. She had Gestational Diabetes at the time of previous pregnancies; the patient is at higher risk that she may develop gestational diabetes again this time

5. She has a family history and diabetes run in the family. Moreover, statistics prove that African-American, Native American, Asian and Hispanic women are more likely to have gestational diabetes

6. She has a slightly elevated sugar level before pregnancy

7. Some researchers suggest if the woman is inactive or has been put on a bed rest, that very woman is at higher risk of gestational diabetes as they can gain additional weight during pregnancy due to lack of activeness and activity.

WHY IS GESTATIONAL DIABETES A PROBLEM?

Gestational Diabetes can have adverse effects on the baby as well as the mother. These conditions do not occur every single time but it may develop in case of gestational diabetes.

For the baby, it can result in high birth weight of the baby (which is known as Macrosomia) which can result in a more complicated and difficult delivery. Large bodied babies can be injured in case of natural delivery via vagina as their shoulders can be stuck resulting in shoulder dystocia. It may also cause early pregnancy or force the surgeon to opt for C-section at the time of delivery. Moreover, the baby may have unstable blood sugar (known as Hypoglycemia) and breastfeeding has to be started right away in order to provide the baby with glucose. If feeding is not possible, a thin plastic tube will be used to provide the baby will required glucose. Additionally, it may cause difficulty in Respiratory Distress Syndrome (RDS) in which the baby will have difficulty in breathing and will require oxygen right away. Jaundice can also be developed in the baby in which skin of his or her body will turn yellowish and white parts may change its color slightly. If jaundice is not cured, it can pose risk to the baby. Moreover, the magnesium and calcium level in the body of the baby can drop significantly upon delivery, resulting in a sudden involuntary muscular contraction (spasms) especially in hands and feet so the baby will require calcium and magnesium supplements.

Most of the times, diabetes does disappear after pregnancy, but the mother can still have it after delivery. Likewise, the chance of diabetes later in life, increases in case of mother as well as the baby.

HOW CAN GESTATIONAL DIABETES BE TREATED?

It is easy to treat gestational diabetes if it is found in earlier stage of pregnancy. Treatment for gestational diabetes includes

• Insulin injections

• Frequent monitoring of blood sugar

• Daily tests of blood glucose

• Physical activity/exercises

• A healthy diet and special meal plans

KNOWING & CONTROLLING SUGAR LEVEL

The patient must know and keep a check on two elements; She should know her sugar level( that is the to keep a frequent test on the level of glucose in the blood) and secondly how to keep the sugar level under control by eating a healthy diet, by the means of exercise or physical activity or through insulin, if required.

The sugar levels change every day and depend upon what kind of food you are consuming, in how much quantities and when are you eating the food. If you can keep a proper check on glucose levels and its changes during the day, it can help you and your nutritionist in devising and adjusting your diet plan and your overall treatment. Frequent checks during the day at will help choose what kind of meal is best for you, at which time of the day you need to eat and how much food is required by your body at a particular time. As the due date gets closer, the insulin resistance in the body increases gradually and then it may require your body to take insulin shots if glucose level is not under control.

Your health care provider can check the glucose level for you or even you can do it in a simple way at home. The glucose level can be checked in simple steps by squeezing out blood from any of your fingers using a small needle (called lancet) and then placing the blood on the specified place in the glucose meter. The meter will then provide your sugar level, in numbers, within a few minutes depending upon the type of meter. You need to test your sugar level four times a day or as prescribed by your health care provider. Four times might include early morning before you eat anything, 1 or 2 hours after breakfast, lunch, and dinner. You can also check the glucose level before going to bed at night which is called nocturnal glucose level.

Even though the glucose level fluctuates during the day, there is healthy range provided for each level and you should try to keep the glucose level within the range or otherwise you need to adjust your diet plan and overall treatment. For instance, in the early morning, fasting glucose level should ideally not be higher than 95 mg. Similarly, after an hour of eating, the sugar level should not rise above 120 mg.

GESTATIONAL DIABETES DIET PLAN

Eating well is beneficial and essential during pregnancy but the importance of opting for the right food and proper meal plan increases even more in the case of gestational diabetes. Sticking to a proper diet plan and regular exercise reduces the need for medication and also lessens the chance that you or your baby have complications during pregnancy, after delivery or in the future.

ROLE OF A PROPER DIET PLAN

Generally, a healthy and proper diet should include the perfect balance between all the food groups, thus it should be able to provide nutrients, minerals, and vitamins to the body during pregnancy. However, those women who have gestational diabetes tend to have special needs. The function of the ideal diet plan is to ensure two things that the blood sugar level stays in its level while the body gains weight accordingly as well. Therefore, it is important to consult a dietician, nutritionist or your health care provider for a proper diet plan.

BASICS OF A DIET PLAN

– According to the American Diabetes Association, women with gestational diabetes should have three meals (which are small to medium) and two to four snacks in the day. Small and frequent meals will ensure weight gain and control sugar levels

– Fiber and protein-rich food like salad, fruits and nuts should be preferred in your meal as mid-morning or mid-evening snacks

– Stick to exact same timings for the meal every day

– Do not tend to skip any meal or you will become more hungry for the next meal

– Limit or avoid processed food

– Avoid food that is high in sugar

– Vegetables and fruits should be included in every meal

– Proteins should be consumed with every meal

– Food portion should be controlled to avoid overeating

– Add nighttime snack like a piece of fruit or crackers in the plan

– We should keep in mind that every individual is different, so what works for an individual may not work for you. It is noticed that some meal which is recommended, might not work for you in keeping your glucose level in control so it is important to consult your nutritionist and sit together to devise a plan that works for you.

FOOD PORTION CONTROL

Even if healthy foods are consumed, eating too much can cause an increase in high glucose levels and cause a spike in blood sugar level, therefore it is necessary that a proper watch is kept on food portions consumed during the day. Using smaller plates can help in controlling food portion. Portion sizes have the biggest impact on glucose levels It is important that the same amount of carbohydrates are consumed in each meal. Food labels contain important information that can help you to manage the diet plan efficiently. You can also follow websites like My Plate Planner to create a healthy plan that keeps your glucose level in the range. My Plate “is the current nutrition guide published by the USDA Center for Nutrition Policy and Promotion, a food circle depicting a place setting with a plate and glass divided into five food groups.”

FOOD GROUPS – GESTATIONAL DIABETES DIET PLAN

Let’s take a look at the food groups and whether they should use or avoided and in how much quantities.

CARBOHYDRATES

Carbohydrates are the nutrients that are found in fruits, grain, milk products, and vegetables. Carbohydrates are important for the body during pregnancy and is the main source of energy for the body as the body uses carbohydrates to make sugars, like glucose. The consumption of carbohydrates works proportionately with the blood sugar level like a small intake of carbohydrate results in a small increase and likewise, a large intake of carbohydrates at a single meal can result in a large increase in the sugar level. Thus, it is important that the diet plan includes the intake of carbohydrates to such an extent that the requirement of glucose in the body is met and the sugar level is also kept in control.
The balance of carbohydrates will include that excess consumption at one meal should be avoided. Carbohydrates that are rich in fiber should be used and carbohydrates should be combined with protein or healthy fats in the meal. Moreover, the carbohydrate intake should be spread evenly over the day.

Example of healthy carbohydrates includes starches (whole grain bread, brown rice), beans, starchy vegetables, fruits, low-fat dairy products. Milk and yogurt provide carbohydrates plus also providing proteins and calcium alongside. Low-fat dairy can be used to manage the weight during pregnancy. Likewise, soy milk can be used by people who are either vegetarians or lactose intolerant. Similarly, almond milk or flax milk can control carbohydrate intake as they are not a source of carbohydrates but can be used as good alternatives.

Carbohydrate Counting

For the meal plan, it is important that the number of grams carbohydrate that is consumed in every meal and every snack is counted so that it does not go out of the range that is prescribed either by your health care provider or nutritionist You should have the count for each meal or snack as well as the total consumption during the day. A slight change in the meal plan can result in the count of grams of carbohydrates, therefore it is necessary to stay in the prescribed range

PROTEINS

Protein is an important part of a healthy diet. Most of the protein intake does not have carbohydrates and therefore they don’t result in an increase in the sugar levels but some vegetarian intakes of proteins like beans and legumes can contain carbohydrates. Two to three servings of protein are required by women with gestational diabetes.

FATS

These are responsible for providing fatty acids and vitamins. Fats are not responsible for raising blood sugar level because they don’t have carbohydrates, but they have a concentrated amount of calories. That is why fat intake should be limited to manage weight gain. It is necessary that such a diet is opted for which is low in saturated fat, trans-fat and cholesterol while is moderate in total fat. It is more appropriate to use vegetable oil than solid fat like the ones found in meat or daily products. Some foods in this group include butter, mayonnaise, and salad dressing.

FIBER

Fiber is that component of plant foods that cannot be digested by the body It includes skins, seeds and, bran. Fiber is important in controlling the glucose level as it slows down the digestion process and the absorption of nutrients. Foods like fruits, vegetables, beans and, peas are a good source of dietary fiber. Some sources of fiber like whole-grain products also help in preventing constipation.

VEGETABLES

Vegetables are a good source of carbohydrates, vitamins, fiber and, minerals. They have a small amount of fats unless they are cooked in high-fat ingredients like salad dressing, butter or cream, etc.

FRUITS

They are also providers of vitamins, fibers, minerals and, carbohydrates. Fresh fruits, fruits canned in their own juice or frozen fruits can all be consumed during gestational pregnancy.

WHOLE GRAIN PRODUCTS

Products like bread, rice, starchy vegetables cereal, pasta, crackers, and, pretzels are high in nutrients, vitamins, fibers, carbohydrates and minerals. High fat or fried starchy vegetables and grain products should not be consumed. Fat-free or low-fat sauces and toppings can be used occasionally.

DAIRY PRODUCTS

Products like milk, cheese, and yogurt should strictly be restricted and only fat-free or extremely low-fat ones (less than 1%) should be used.

MEAT, POULTRY, FISH, BEANS, AND NUTS

These food provide the body with minerals, vitamins and, protein. Extra fat and skin should be cut off from meat and meat should be cooked, grilled, broiled or roasted without any addition of fat or cholesterol.

FREE FOODS

Free foods are the ones that have an intake of less than 20 calories in them. They can be consumed without adjusting them into the diet plan. These include raw vegetables, condiments (like ketchup, fat-free cream, and salsa) and seasonings. Water is also considered as free food and it is advised you should drink a lot of water during pregnancy.

ALCOHOL

Alcohol is not a safe option to consume during pregnancy at all, so risk increases in cases of those women who have gestational diabetes as consumption of alcohol during the first three months of pregnancy can lead to miscarriage and other complications. Moreover, it can also result in hypoglycemia (drop in glucose level below 4 mmol/L) if gestational pregnancy is dealt with insulin

WATER

Water will not only help you keep hydrated but it will also help balance the blood sugar level by helping to flush sugar out of your body system. Therefore it is important to have a glass of water with each meal and another between each meal, therefore consuming three to four liters of water in the day while also exercising and participating in physical activity.

SAMPLE DIET PLAN

A sample diet plan, provided by Yale Health, is as follows
Breakfast (2 carbs=30g)

• 1 slice whole-wheat toast (1 carb)

• 1 egg

• 1 cup fat-free milk (1 carb)
Snack (1 carb=15g)

• 4-6 whole what crackers (1 carb)

• 1 ounce cheddar cheese
Lunch (3 carbs=45g)

• 2 slices whole wheat bread (2 carbs)

• 3 ounces turkey

• Lettuce and tomato

• 1 cup raw veggies

• 1 cup berries (1 carb)

• 1 cup fat-free milk (1 carb)
Snack (2 carbs=15-30g)

• 2 tablespoons peanut butter

• 1 small apple (1 carb)

• 3 cups popcorn (1 carb)

Dinner (3 carbs=45g)

• 4 ounces skinless chicken breast

• 1 medium baked potato (2 carbs)

• 2 tablespoons reduced-fat sour cream

• 1 cup broccoli salad

• 1-2 tablespoons salad dressing

• 1 cup fat-free milk (1 carb)

Snack _1-2 carbs-15-30g)

• 1/2 banana (1 carb)

• 2 tablespoons nuts

• 1/2 cup plain nonfat Greek yogurt (1/2 carb)

AFTER PREGNANCY

Research shows that those women who have gestational diabetes during pregnancy tend to have about 3 to 7 percent chance of developing type 2 Diabetes within 5 to 10 years. That is why it is important to remain healthy after pregnancy as well. Make sure to make a visit to your doctor after six weeks and then each year. Moreover, you should also contact your nutritionist to develop a diet plan that keeps your glucose level under control. You should also try to avoid sugars and refined carbohydrates that can spike your blood sugar level and increase risks of diabetes. You should continue your exercise and keep yourself fit. Moreover, try to breastfeed the baby for as long time as possible because breastfeeding women have a low level of glucose to circulate in their bodies.

Similarly, the baby should be tested for hypoglycemia, even when there are no symptoms of it. Make sure that the child consumes a nutritious diet, maybe the one that you were consuming during your pregnancy days. Make sure he keeps his body weight under control and his BMI is checked regularly. Moreover, the child gets exercise as much as possible and participates in physical exercises and sports

We covered vitamin C and Vitamin D3 earlier, let’s have a look at Vitamin F & Vitamin F deficiency symptoms. Vitamins are an organic molecule; it is a very vital micro-nutrient that is required by organisms in small quantity. It is essential for the proper functionality of metabolism.

Vital nutrients are unable to get synthesized in the body, either manufactured in insufficient amount. In this regard, these nutrients should get in the shape through diet.

WHAT IS VITAMIN F?

Vitamin F does not have an accurate definition in contrast to other vitamins. Regarding this, it gets much better classified as fat. Fats are very significant for proper biological functioning in the body. Fats are unable to get synthesized in our body.

It is an illusionary vitamin; vitamin F is known as essential fatty acids (EFA’S). It is referring to fatty acids of Omega-3 and omega-6.

WHAT IS THE COMPOSITION OF VITAMIN F?

The composition of vitamin F is two vital fatty acids known as Linoleic Acid and Alpha-Linoleic acid. Sometimes it is also composed of three kinds of fatty acid, which is arachidonic acid.

The term vital fatty acids are indicating that fatty acids needed for proper functioning of organs; it will not act as fats which work as fuel in the body. Do not confuse essential fatty acids with essential oils, and they are both different things. Essential oils are imperative due to being concentrated essence.

Why Is This Vitamin Essential For Body?

Proper biological functioning in the body is only possible if the body gets an adequate amount of omega-3 and omega-6 fatty acids. These both omegas are moderated by mutual integration in the body and result in proper functioning. Vitamin F is essential for the body. It is responsible for several functions in the organism. Take a brief look below, mentioning some of the significant tasks of vitamin F performed in an organism.

• It is vital for decreasing the level of blood cholesterol in the body.
• It can reduce the risk of heart diseases.
• It is beneficial for the skin. It gives a youthful appearance to the surface.
• It makes the hair shiny and healthy.
• It is essential for healthy nerves and mucous membrane.
• It motivates the growth of beneficial bacteria in intestines.
• It is significant for the coagulation of blood.
• It can also help in lowering body weight.
• It is supportive of the circulatory system, nervous system, and cardiovascular health.
• It is crucial for the proper functioning of the immune system.
• It is beneficial for the function of bones, especially joints. It makes all the bone movements easier.
• It is supportive of the glandular activity, particularly the adrenal glands and thyroid.
• It is very vital for proper and adequate operation of the reproductive system.
• It is very influential for the manufacture of sex and adrenal hormones.

Excluding all the calories intake, the average adult should intake 1 – 2% of vitamin F regularly in their diet. Lots of different reports ensured that the deficiency of vitamin F could cause lots of various problems in an organism.

WORKING OF VITAMIN F

Vitamin F or essential fatty acids are significant for customary functioning and growth of sustainin body cells. They are necessary for the synthesizing of tissue lipids, and the death and life of heart cells. These of Vitamin F features make it essential for healthy skin and hair. For the care of the skin, linolein acid gives healing, anti-inflammatory, and moisturizing support. It can also battle with acne to provide you with soft skin. It will keep your skin elegant and youthful. Vitamin F is too good to facilitate the absorption of additional active ingredients like anti-oxidants. It is due to its skill to permeate the barrier of the skin.

Deficiency usually gets occurred of omega-3 in contrast with omega-6. Naturally, it is due to the abundant amount of omega0-6 our diet. Other than this, the deficiency of this vitamin can cause several issues like dry hairs and skin, hair loss; wound healing will take much time; the generation of the cell will also get decreased.

WHAT ARE THE SOURCES OF VITAMIN F?

There is an excellent variety of food rich in vitamin F. Linoleic or omega-6 can get obtained by various oils like oil of safflower, oil of grape-seed, oil of poppy-seed, oil of sunflower, and hemp oil. You can also get it from cocoa butter, almonds, and egg yolks.

Seeds oil, some beans, chia, fish and hemp seeds are all the rich sources of alpha-linolenic acid.

For aesthetics, you can get linoleic acid in skin nourishing and building formulae. Vitamin F is a quite perfect thing for post care of some corrective cure like peels; they are known to give the anti-inflammatory features, which let the wound recover rapidly, it also helps in minimizing the scars and relieving the pain.

Linoleic acid should get considered as cure room staple because of its potential healing and recovering features. It is not only valuable for escalating the healing for post-corrective cures, but it is worthwhile for the treatmeny of burns, sores cold, and such other little issues. You should set firmly in mind that vitamin F acts as a building block of healthy cells, and makes it a much essential part of the healthy aging regimen.

DEFICIENCY OF VITAMIN F

Vitamin F cannot get synthesized in an organism naturally. In this regard, it is very crucial to take it as a must in our regular food. Its deficiency can cause some severe health issues. Some of the diseases caused by the lack of vitamin F/ Vitamin F deficiency is listed below;

• The long term total parenteral nutrition, in this disease, the patient get suffered due to the inadequate amount of lipids.
• Cystic fibrosis
• Infants with low weight
• Premature infants
• Serious mal-nourishment
• Fat malabsorption
• Acrodermatitis enteropathica
• Hepatorenal syndrome
• Multisystem neuronal degradation
• Crohn’s disease
• Cirrhosis and alcoholism
• Short bowel syndrome

Vitamin F Deficiency Symptoms

The deficiency of vitamin F leads to hair loss; this problem can get resolved it an adequate balance of vitamin F get restored. Its shortage can result in tearing of ducts to get dried and not function properly. If your eyes get severely dries increase the intake of vitamin F in your diet. Without a sufficient amount of vitamin F, the level of cholesterol will get enhanced in your body, and your blood will clot more often. The deficiency of vitamin F will affect your immune system. All your minor wounds will get heal in a much slower way. The number of colds, bouts of the flu and such other infections will get increased in your body.

CONCLUSION

Vitamin F is much necessary for the human body, especially for the skin. It acts as a skin conditioner. The matter of concern is that it does not get synthesized in the body naturally. You are required to intake it regularly for adequate functioning and operations of biological systems. There are lots of rich sources by which you can conveniently get a sufficient quantity of this nutrient.

Never confuse yourself with essential fats and essential fatty acids; these both are different terms and also function in different ways. It is very safe for daily consumption in the body. Its toxicity is yet not reported. It will not even get interacted with medicines to show any adverse results. But still, for the addition of anything to your diet, you should get assistance from the health care provider.