Poem - For My Daughter Abira Farzeen 😍❤️

 In your eyes, I see a world anew,

A precious gem, so pure and true.

My darling daughter, you're a treasure untold,

A love so deep, it will never grow old.

From the moment you came into my life,

You filled my days with endless delight.

Your laughter, like music, dances in the air,

Bringing warmth and joy beyond compare.

In your smile, I find solace and grace,

A reflection of love that lights up your face.

Your innocence, a beacon in the night,

Guiding me through darkness with your light.

With each passing day, you grow so fast,

Blossoming into a beauty that will forever last.

May your dreams take flight on gentle wings,

As you reach for the stars and all that life brings.

I'll be there beside you, holding your hand,

Through life's ups and downs, I'll help you withstand.

You're my heart, my soul, my reason to be,

Forever and always, you'll mean everything to me.

So, my dearest daughter, this poem I send,

To express the love that will never end.

You are a gift, a blessing from above,

And in your embrace, I find endless love.

Know that no matter where life may lead,

You'll always have me, in times of need.

For you are my daughter, forever cherished,

A love so deep, it can never be diminished

Your Mummy,

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World Thyroid Day 2023

 A medical disease known as hyperthyroidism is characterized by an overactive thyroid gland that produces an excessive amount of thyroid hormone. A key factor in controlling the body's many metabolic processes is the thyroid gland, which is found in the neck.

"Grave's disease is the primary cause of hyperthyroidism, an autoimmune condition. The thyroid gland generates more thyroid hormone during this condition, which regulates metabolism and also has an impact on heart rate and other organ functions.

Some of the typical signs to look out for include sudden weight loss, tachycardia (increased heart rate), irregular periods, anxiety, insomnia, and increased appetite. 

CAUSES: 

1. - Thyroiditis which is inflammation of thyroid glands due to viral infections
2. - Due to a particular medication
3. - It can happen post pregnancy

Observe the base of the neck for any unusual development or edema. The symptoms of anxiety, palpitations, and hyperthyroidism are quite similar, making a false diagnosis possible in the absence of adequate testing, Dr Bindumathi P L, Sr. Consultant - Internal Medicine, Aster CMI Hospital, Bengaluru.

From person to person, it can vary. But it also involves agitation, a racing heartbeat, loss of hair, weight loss, mood fluctuations, sleeplessness, protruding eyes, and muscle weakness.

SOLUTIONS

A lot of people doubt if it is treatable. But hyperthyroidism is not only treatable but curable. Most patients do well with oral medications while others require surgery along with medication.

 avoid the condition, one must

1. 1-Avoid eating junk food
2. 2-Eat healthy and balanced diet free from caffeine, meat, egg yolk, soya and diary products as well as fish, iodized food and supplements
3. 3-Taking apple, oats, apricot, citric fruits, green tea, yogurt, Broccoli, skimmed milk and cabbage will help prevent the condition from arising
4. 4-Regular exercises, yoga and eating probiotics as well as green vegetables will help
5. 5-Regular follow ups with doctors will also help prevent
6. 6-Avoid iodized salt intake; certain drugs like amiodarone, interferons, and monoclonal antibodies can induce hyperthyroidism.

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HOW MUCH PROTEIN DO WOMEN NEED

  Protein helps to maintain and regenerate skin, hair, and other tissues. A number of enzymatic reactions, metabolic activities, and the generation of hormones all depend on it. Numerous health issues, including the following, can result from inadequate protein intake.

Fatigue withering of muscles
Disturbances in mood
weakened immunity
hormonal irregularities

 A pale complexion, swelling in the limbs, thinning hair, brittle nails, and sluggish wound healing are typical indicators of a protein deficit. Consult your doctor if you notice these symptoms or think you may not be receiving enough protein.

I questioned what this really meant when it was said that men and women have different bodies and wants. What was the ideal protein intake for women in particular? In actuality, protein recommendations for men and women differ.

 The results of various studies on the recommended protein consumption for women are presented below, along with a detailed analysis of protein's role and significance.

Women's health in particular depends on protein. That is the end effect of what it achieves:

Helps maintain hormonal balance.

Protein supports the hormone production required for women's reproductive health. Progesterone and estrogen in particular are bound by a protein known as globulin, which helps the hormones move through the bloodstream. 

Hormone balance is crucial for managing your menstrual cycle and reducing PMS symptoms.

Helps with muscle recovery and growth

Protein's capacity to promote muscle growth and recuperation is another significant contribution it makes to women's health. Our muscle fibers suffer little tears during exercise. Our body then heals these tears using amino acids from the protein we eat. If you eat enough protein, your muscles will recover from activity fast and will keep getting stronger over time.

Boosts Metabolism

Protein's capacity to speed up metabolism and promote weight loss is an important factor in women's health. Increased protein consumption has been linked to fewer cravings, more calories burned during digestion, and an overall longer feeling of fullness. You can achieve your body composition objectives and keep a healthy weight by ensuring that your diet contains a suitable amount of protein.

Boosts energy levels

Our energy levels are stabilized throughout the day as a result of protein's ability to control blood sugar levels. We stay nourished and avoid energy slumps by eating protein frequently.

Strengthens immunity

Finally, protein is essential for immunological function because it helps create antibodies that defend us against disease. We can effectively protect our bodies from infection and sickness by consuming adequate protein.

How much protein should a woman eat each day?

According to experts, women should normally ingest 0.8 grams of protein per kilogram of body weight (or about 0.36 grams per pound). Accordingly, a lady who weighs 140 pounds needs to eat roughly 50 grams of protein each day. Of course, 

this is a guess. Depending on elements like exercise level and fitness objectives, your particular needs will change. To get individualized nutrition advice, speak with your doctor or a nutritionist.

   image by Google image 

What factors influence women’s protein needs?

 The factors that can influence a woman’s protein needs include body composition, age, Menstrual Cycle, Pregnancy & Breastfeeding,

The followings are 4 tips for increasing your protein intake.

 1- Include more protein-packed foods on your plate. like lean meats like chicken breast, fish, and turkey; and plant-based proteins such as nuts, seeds, quinoa, and legumes like black beans, lentils, and chickpeas.

2- Powder Protein: You can pick from a variety of protein powders, such as whey, casein, and plant-based choices like soy or pea protein. Try out several flavors and textures to see which suits you the best.

3-  protein-rich foods on hand, even when you’re short on time. Try prepping meals and snacks in advance so that healthy and filling foods are always on.

4- Consider supplements. Supplements can be a useful aid for people who have trouble getting enough protein in their diets. Whey, casein, and plant-based proteins like soy or pea protein are common protein supplements that can be added to shakes and smoothies or used to make high-protein sweets like pudding and protein bars.

Points takeaways

Women of all ages need protein, which is a vital nutrient. Having enough high-quality protein each day is crucial to maintain good health and performance. Consult your doctor if you're unsure of how much protein you should eat.

 The foundation for your future health and well-being is laid now by taking the effort to make sure you're receiving adequate protein.

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Harmful effects of social media overuse in teens.

 Experts on the negative consequences of kids using social media excessively advocate appropriate screen time Experts on the negative consequences of kids using social media excessively advocate appropriate screen time.
In a recent advice, the US Surgeon General stated that teenage use of social media can be detrimental to their mental health. Experts advise limiting children's screen time.
In a recent advise, US Surgeon General Dr. Vivek Murthy urged parents, legislators, and technology corporations to address the escalating mental health problem.

 He warned that teenage usage of social media carries a significant risk of harm to children's and adolescents' mental health and well-being. Use of social media for more than three hours a day increases the chance of developing anxiety and depression. Teenagers' poor sleep is also associated with excessive social media use, and this might worsen the effects on their mental health. In an interview with HT Digital, health professionals discuss the negative consequences of social media as well as.

GIRLS CAN SUFFER FROM BODY IMAGE ISSUES 

"Kids who frequently use screens and engage in unsupervised social media use may experience mental health problems. These children view unsettling or violent material, which can harm their mental health. The children may experience stress, anxiety, depression, violence, frustration, and loneliness as a result, which is cause for concern.

 In addition, some females who try to appear like or resemble a particular celebrity they like may experience problems such as low self-esteem, concerns with body image, and even eating disorders. Many young people are always addicted to their devices. 

The parents are in charge of making sure that the child doesn't use the allotted amount of screen time. Under the supervision of parents, children should have no more than an hour of screen usage every day. Making ensuring the child watches educational stuff rather than violent or sexual material is a good idea, advises Dr. Jagdish Kathwate, Consultant Neonatologist & Pediatrician, Motherhood Hospital, Pune.

A FEW MINUTES OF PER DAY SCREEN TIME CAN HELP

We advise watching for a few minutes each day rather than binge-watching on the weekends. Even if parents try to limit it, kids may view the screen behind their backs since they have access to them and a persistent desire for screen time. According to Dr. Sachi Pandya, Consultant - Paediatric Psychology, NH SRCC Children's Hospital Mumbai, "when you allow some amount of screen time instead of setting strict boundaries around it, it just gives the message to the child that they are not getting deprived of screen and therefore it may reduce the cravings for it.

RISKS OF CYBER BULLYING, DEPRESSION, AND SLEEP DEFICIT

"For teenagers, social media has both benefits and drawbacks. Kids now have better access to current events and global events, and they are more creative thanks to the medium. Children have a better chance of making friends online, but excessive usage of social media can be bad for their health. They are less engaged in real-world activities as a result of spending too much time on social media, which may result in depression, anxiety disorders, body image problems, an ongoing desire for outside approval, peer pressure, and cyberbullying. Inadequate or disturbed sleep as well as interrupted sleep may result from this. 

When kids are glued to social media sites all the time, they are less active which may lead to several health issues, says Dr Shreya Dubey - Consultant - Neonatology & Paediatrics, CK Birla Hospital Gurugram.

BEST TIME FOR KIDS TO SCREEN

Dr. Dubey advises the following screen time for children of various ages:

1. Except for video chatting, there should be no time spent on screens for children under the age of two.

2. One hour of supervised screen usage is acceptable for children between the ages of 2 and 5.

3. 2 hours per day of recreational screen time is sufficient for teenagers and youngsters older than 5 years old.

image by google images

source info>google 

image by google image 

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Is Exercise Really Good for the Brain?

Physical activity has proven health benefits. However, a recent study based on information published over the last 30 years questions the significance of exercise for both brain health and cognition and calls into question the cliche Mens sana in corpore sano (a healthy mind in a healthy body). Our group of health and neurological researchers shared the findings of our study involving more than a quarter million people a few days after that study's publication. Our findings amply demonstrate the advantages of both moderate and intensive physical activity on cognitive functioning, igniting a crucial scientific discussion. Who is correct and who is incorrect? Here is what the research reveals. Does physical activity have no benefit for cognitive function? The initial research was released on March 27, 2023. It is a review of 24 meta-analyses that takes a more thorough method to re-examine data from 11,266 healthy individuals. Although almost all of the 24 meta-analyses that made up this review came to the same conclusion—that exercise was good for cognitive function—the authors contend that the studies themselves weren't done well enough. They point out, for instance, that baseline levels of physical activity and the tendency of the scientific community to publish only important results were infrequently taken into account. After making these modifications, the scientists discovered findings that suggested the advantages of exercise may even be minimal and are actually smaller than those predicted by the earlier meta-analyses. DNA and genetics come to the rescue. The second study, ours, is a genomic analysis of approximately 350 000 individuals that was released on March 31, 2023, four days later. Our findings offer solid proof that engaging in both moderate and intensive physical activity has positive effects on cognition. The two-sample Mendelian randomization method, which is the foundation of this proof, makes use of the random changes in our DNA that take place at conception, before we are even born. Long-term benefits of moderate exercise. Our research demonstrates that exercise enhances cognitive performance, but more crucially, that the benefit of moderate exercise (brisk walking or cycling) is 1.5 times greater than that of strenuous exercise (playing basketball or running). This result demonstrates that exercise can improve cognition without requiring us to exert ourselves to the point of fatigue. Our findings no longer indicated an impact on cognitive function when all forms of physical activity (including sedentary and light physical exercise) were taken into account. This result demonstrates how crucial it is to engage in physical activity of at least moderate intensity in order to experience its cognitive benefits. Our findings support a recent study that highlights the significance of exercise duration and intensity for the release of a protein called BDNF in the brain. This protein is essential for the development of new neurons, connections between them, and blood vessels to nourish them. Thus, one of the physiological mechanisms explaining the positive effects of exercise on cognitive performance involves this protein, whose production rises during exercise. The results suggesting a positive impact of exercise on brain function are further supported by the sheer fact that this explanatory mechanism exists. It is never too late to begin. The results disparity between our genetics-based study and the analysis of meta-analyses may be explained by a number of variables. First, unlike our study, the review only examines individuals in good health. Second, whereas the review did not draw a distinction between light, moderate, and strenuous physical exercise, our study does. Finally, the review is based on therapies lasting between one month and two years, but our genetic method analyzes long-term impacts throughout a lifetime. Given that we are discussing the temporal components of physical exercise here, it is crucial to keep in mind that there is never a bad time to start working out. In fact, according to a 2019 study, beginning physical activity later in life had the same overall benefits for one's health as staying active all throughout one's life. CONCLUSION. Making judgments in a hurry is never a smart idea. Our research suggests that exercise is still advantageous for maintaining brain health and memory. Furthermore, given the current socio-political climate of scientific skepticism, we shouldn't draw conclusions from a single study that contradicts years of prior research while using the exact same data. As is frequently the case in science, it is better to wait for more research before making recommendations for modifications to physical activity standards. Before revising public health messages, there should be an accumulation of converging evidence from several research teams. This paper demonstrates that we are still far from that point and that physical activity continues to have positive effects on a variety of physical and mental health outcomes.

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Finding the Best Carbs for Gut Health

Finding the Best Carbs for Gut Health: What to Look for

The general short- and long-term health of our gut microbiome is confirmed by a review that was published in March 2020 in the journal Microorganisms. In light of this, Dr. Brown adds that the sort of carbohydrates you consume might have an impact on your gut health either favorably or unfavorably. "Eating a lot of refined carbs—such as those found in sugary drinks and processed foods—can lead to inflammation and an imbalance of gut bacteria, which may increase the risk of various digestive disorders," the author claims.

 However, consuming fiber-rich carbs, including those in whole grains, fruits, and vegetables, can support gut health by supporting good bacteria in the stomach, regulating bowel movements, and lowering cholesterol. It's better to eat a mix of high-fiber carbohydrates and to avoid refined carbohydrates or foods with a lot of added sugar if you want your gut health to be at its best. Dr. Bulsiewicz continues that the degree of refinement with carbs is quite significant. Refined carbohydrates, such as white bread, pastries, and beverages sweetened with sugar, have had a large portion of their natural fiber and nutrients removed, which can cause sharp blood sugar spikes and may be a factor in insulin resistance and other metabolic problems.

 However, whole plant meals that have undergone minimum or no processing still contain significant amounts of fiber and nutrients, making them better for gut health than highly processed diets. "The decision is rather clear-cut. Choose food that you could cultivate whenever feasible rather than food that was created in a lab, advises Dr. Bulsiewicz.

1. Oats 

 Oats are superior to other whole grains for your digestive system, according to a review published in The Journal of Nutrition in October 2021. After analyzing 84 studies, it was discovered that those with celiac disease and people without any digestive disorders who consumed oats had more good gut bacteria. Beta-glucan, a particular type of soluble fiber found in oats that transforms into a gel-like consistency in the gut to help keep things moving through your digestive tract, bulk up your stool, and encourage more frequent bowel movements. Start your day with this fashionable dish for scrambled oats, or forgo the bakery muffin and try Breakfast Blueberry-Oatmeal Cakes. 

Tempeh 2.

Dr. Bulsiewicz and your microbiota both enjoy eating any type of fermented plant food. The foods sauerkraut, kimchi, pickles, olives, and tempeh "deliver living microbes [probiotics] that provide additional benefits in addition to having the fiber and polyphenols to support a healthy gut microbiome." My objective is to have 3 to 5 portions of fermented food each day, he claims. A particularly sage option is tempeh, which is produced from fermented soybeans that are pressed into loaves. In addition to providing a good balance of protein, fat, and carbohydrates, tempeh also packs an unusual one-two punch of prebiotics and probiotics, two important agents in enhancing your gut microbiota. Participants in a February study found that after just 28 days of consuming 3 12 ounces of cooked tempeh daily, The Brain's Best Fermented Foods, According to Recent Research 

3. Chia, and Flax Seeds 

 These three omega-3 super seeds are also staples in Dr. Bulsiewicz's diet since they are adaptable, simple to sneak into everything from smoothies to salads, and nutrient powerhouses all at once. "I love chia, flax, and hemp seeds so much. They are all rich in protein, fiber, and omega-3 fatty acids. In other words, when you eat these items, you are boosting all three macronutrients in your diet, according to Dr. Bulsiewicz. A December 2017 study published in the International Journal of Obesity found that these seeds' omega-3s produce anti-inflammatory short-chain fatty acids that may strengthen our intestinal walls and boost immunity in addition to the gut-supporting fiber

. 4. Legumes 

 Beans and legumes, which are rich in fiber and resistant starches that support a healthy gut microbiota, "are among the healthiest foods out there," according to Dr. Bulsiewicz. Bonus: They are reasonably priced. "Having a cheap and incredibly healthy food option is nice with inflation being what it is," said the speaker. Dr. Brown confirms that beans and legumes including chickpeas, black beans, kidney beans, and lentils are a robust source of plant-based protein that can, among other things, help manage blood sugar levels. According to studies, consuming beans may help lower your chance of developing chronic illnesses like diabetes and heart disease. Additionally, they encourage regular bowel movements, make you feel fuller for longer, and support healthy gut flora, according to Dr. Brown. Small-but-mighty lentils deliver polyphenols and prebiotic carbs that nourish our beneficial gut bacteria in such a way that it may help lower the risk for gut-related diseases, according to a review published in the International Journal of Molecular Sciences in November 2017. These Air-Fryer Stuffed Potatoes with Lentil Stew and Vegan Lentil Soup are a staff favorite at EatingWell.

The conclusion> 

 Stop avoiding carbohydrates. Dr. Brown summarizes that a healthy, high-fiber diet can support good gut health and lower your chance of developing chronic diseases. Fruits, vegetables, whole grains, seeds, beans, legumes, and fermented plant meals are among the healthiest carbohydrates for intestinal health.

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