The Modern Woman's Guide to Wellness: Thriving in Work and Life

 

In today's fast-paced world, working women have mastered the art of wearing multiple hats with grace and determination. Yet beneath the polished exterior of professional success lies a common challenge: maintaining personal health and wellness while excelling in demanding careers. This comprehensive guide offers practical, science-backed strategies to help you flourish both professionally and personally.

Foundation: Nourishing Your Body

Start Strong with Morning Fuel

Your morning meal sets the tone for your entire day. Research consistently shows that women who prioritize breakfast experience better energy levels, improved concentration, and more stable moods throughout their workday. Transform your morning routine by preparing nutrient-dense options that require minimal time but maximum impact.

Consider overnight oats topped with berries and nuts, Greek yogurt parfaits with seeds, or whole grain toast with avocado. These options provide sustained energy without the mid-morning crash that comes from skipping breakfast or relying on sugary alternatives.

Hydration: Your Secret Weapon

While coffee might feel like a necessity, excessive caffeine can interfere with iron absorption and contribute to anxiety. Instead, make water your primary beverage choice. Infuse it with cucumber, mint, or citrus for natural flavor enhancement. Proper hydration supports cognitive function, helps maintain energy levels, and aids in managing stress responses.

Strategic Meal Planning

The key to consistent healthy eating lies in preparation. Dedicate time each weekend to plan your meals, prep ingredients, and create systems that support your nutrition goals. Batch cooking grains, chopping vegetables, and preparing protein sources in advance can transform hectic weekdays into opportunities for nourishing meals.

Essential Nutrients for Women's Health

Calcium and Vitamin D Partnership

Your bones are living tissue that requires consistent support. Incorporate dairy products, leafy greens, and fortified foods into your diet. Pair these with vitamin D sources like fatty fish, egg yolks, and safe sun exposure to optimize calcium absorption.

Iron: Your Energy Ally

Women's iron needs are unique due to monthly cycles. Include lean meats, legumes, spinach, and pumpkin seeds in your diet. Enhance iron absorption by pairing these foods with vitamin C-rich options like bell peppers or citrus fruits.

Omega-3 Fatty Acids for Brain Health

These essential fats support cognitive function, mood regulation, and heart health. Incorporate fatty fish, walnuts, flaxseeds, and chia seeds into your weekly meal rotation.

Movement: Finding Your Rhythm

Embrace Variety in Exercise

The best workout routine is one you'll actually follow. Experiment with different forms of movement to discover what energizes you. Whether it's morning yoga, lunchtime walks, evening dance classes, or weekend hiking, consistency matters more than intensity.

Micro-Workouts for Busy Schedules

When time is limited, embrace the power of brief, focused exercise sessions. Ten minutes of stretching, a quick walk around the block, or bodyweight exercises can significantly impact your energy and mood.

Mental and Emotional Wellness

The Art of Boundary Setting

Learning to say no is a skill that protects your energy and mental health. Evaluate commitments based on your priorities and values. Remember that declining one request allows you to fully engage with the commitments that truly matter.

Mindfulness in Daily Life

Cultivate present-moment awareness throughout your day. Whether you're in a meeting, spending time with family, or commuting, practice giving your full attention to the current activity. This reduces stress and enhances the quality of your experiences.

Managing Hormonal Fluctuations

Recognize that mood changes are a normal part of women's health. During challenging times, focus on gentle self-care, adequate sleep, and nutritious comfort foods rather than restrictive or punitive approaches.

Sleep: Your Recovery Foundation

Quality sleep is non-negotiable for optimal health. Create a bedtime routine that signals to your body it's time to wind down. This might include dimming lights, practicing gratitude, gentle stretching, or reading. Aim for 7-9 hours of sleep nightly, and prioritize consistency in your sleep schedule.

Preventive Health Care

Regular Health Screenings

Invest in preventive care through regular check-ups, screenings, and health assessments. Early detection and prevention are powerful tools for maintaining long-term wellness.

Listen to Your Body

Pay attention to changes in energy, mood, or physical symptoms. Your body provides valuable feedback about what it needs for optimal function.

Life Stage Considerations

Adapting to Change

Women's health needs evolve throughout different life stages. Whether you're navigating career transitions, family planning, or hormonal changes, adjust your wellness strategies accordingly. Seek professional guidance when needed and remember that flexibility is key.

Building Your Support System

Professional Networks

Connect with other working women who understand your challenges. Share strategies, celebrate successes, and provide mutual support through difficult times.

Personal Relationships

Nurture relationships with family and friends who support your goals and well-being. Quality connections contribute significantly to overall life satisfaction and stress management.

Practical Implementation

Start Small

Choose one or two strategies from this guide to implement immediately. Once these become habits, gradually add additional elements to your wellness routine.

Track Progress

Monitor how different strategies affect your energy, mood, and overall well-being. This helps you identify what works best for your unique situation.

Celebrate Victories

Acknowledge your efforts and progress, no matter how small. Self-recognition builds momentum and motivation for continued growth.

The Path Forward

Wellness isn't a destination but a journey of continuous adjustment and growth. As a working woman, you have the power to create a life that supports both your professional ambitions and personal well-being. By implementing these strategies gradually and consistently, you'll build a foundation for sustained success and happiness.

Remember, taking care of yourself isn't selfish—it's essential. When you prioritize your health and wellness, you show up more fully for everything and everyone that matters to you. Start today, be patient with yourself, and celebrate the strong, capable woman you are becoming.

Your journey to optimal wellness begins with a single step. Take that step today, and watch as small changes compound into transformative results. You have everything within you to thrive—now it's time to nurture that potential into reality.

Thank you for reading !! See you in next post ....until then be healthy and be fit !!

Women's Health Through the Ages: Essential Knowledge for Every Life Stage

 

                                                PicSource: Women's Health Magazine

Women's health needs evolve dramatically throughout life, presenting unique challenges and opportunities at every stage. 

From the hormonal changes of adolescence to the golden years of post-menopause, understanding these transitions empowers women to make informed decisions about their healthcare. 

This comprehensive guide explores critical health considerations across five key life stages, providing essential knowledge that every woman should know.

The Teenage Years: Building a Foundation for Lifelong Health

The teenage years mark a pivotal time in a woman's health journey. During ages 13-19, the body undergoes dramatic changes that set the stage for reproductive health and overall well-being. 

One of the most significant health concerns during this period is iron deficiency anemia, particularly among teenage girls.

Why Iron Deficiency Matters in Teens

Heavy menstrual periods represent the leading cause of iron deficiency anemia in teenage girls. As young women begin menstruating, their bodies must adapt to regular blood loss while simultaneously supporting rapid growth spurts. This double demand on iron stores often exceeds dietary intake, leading to fatigue, weakness, and decreased academic performance.

                                                Pic Source: Forbes

The adolescent body requires approximately 15 milligrams of iron daily – significantly more than adult men need. When menstrual cycles are heavy or irregular, as commonly occurs during the first few years after menarche, iron losses can quickly outpace intake. Parents and teens should monitor for symptoms like unusual fatigue, pale skin, cold hands and feet, or difficulty concentrating.

Building Healthy Habits Early

Establishing good nutritional habits during the teenage years creates a foundation for lifelong health. Iron-rich foods like lean meats, beans, fortified cereals, and dark leafy greens should feature prominently in teen diets. Additionally, vitamin C enhances iron absorption, making combinations like orange juice with iron-fortified cereal particularly beneficial.

The Reproductive Years: Optimizing Fertility and Health

Women in their twenties and thirties face unique health considerations centered around reproductive choices, career development, and establishing long-term health patterns. Understanding fertility and reproductive health becomes crucial during this stage.

Fertility Awareness and Timeline

One of the most common questions women ask during their reproductive years concerns fertility timelines. For women under 35 with regular menstrual cycles, healthcare providers typically recommend trying to conceive for twelve months before seeking fertility evaluation. This timeline reflects the natural conception rates among healthy couples – approximately 85% conceive within one year of regular, unprotected intercourse.

However, this timeline shifts for women over 35, who should seek evaluation after six months of trying. Age-related fertility decline accelerates after 35, making earlier intervention beneficial. Women with irregular periods, known reproductive issues, or concerning family histories should consult healthcare providers regardless of how long they've been trying.

Beyond Fertility: Preventive Care

The reproductive years offer an ideal time to establish preventive care routines. Regular gynecological exams, Pap smears, and discussions about contraception and family planning create a comprehensive healthcare approach. This stage also presents opportunities to optimize nutrition, exercise, and stress management – factors that significantly impact both immediate health and long-term outcomes.

Pregnancy and Motherhood: Nurturing Two Lives

Pregnancy represents one of the most medically supervised periods in a woman's life, yet many crucial health decisions occur before conception. Understanding prenatal nutrition, particularly the role of essential vitamins, can prevent serious birth defects and support healthy fetal development.

The Critical Role of Folic Acid

Folic acid stands out as the most crucial prenatal vitamin for preventing neural tube defects in developing babies. Neural tube defects, including spina bifida and anencephaly, occur during the first 3-4 weeks of pregnancy – often before women realize they're pregnant. This timing makes preconception folic acid supplementation essential for all women of childbearing age.

The recommended daily intake of 400-800 micrograms of folic acid can reduce neural tube defect risk by up to 70%. Foods naturally rich in folate include dark leafy greens, citrus fruits, beans, and fortified grains. However, synthetic folic acid in supplements and fortified foods is more easily absorbed than natural folate, making supplementation particularly important.

                                        Pic Source: Universityobgynassoc

Comprehensive Prenatal Care

Beyond folic acid, pregnancy requires attention to multiple nutritional and lifestyle factors. Iron needs nearly double during pregnancy to support increased blood volume and fetal development. Calcium supports fetal bone development while maintaining maternal bone health. Omega-3 fatty acids, particularly DHA, support fetal brain and eye development.

Regular prenatal visits allow healthcare providers to monitor both maternal and fetal health, screen for complications, and provide personalized guidance. These appointments also offer opportunities to discuss labor and delivery preferences, postpartum planning, and breastfeeding support.

Midlife Transitions: Navigating Changing Health Needs

The forties and fifties bring significant health transitions for women, including perimenopause and increased focus on preventive screening. Understanding appropriate screening timelines helps women make informed decisions about their healthcare.

Breast Cancer Screening Guidelines

Mammogram screening recommendations have evolved as research provides better understanding of benefits and risks. Most major health organizations, including the U.S. Preventive Services Task Force, recommend routine mammogram screening starting at age 50 for average-risk women. This recommendation balances the benefits of early detection against the risks of false positives and overdiagnosis.

However, screening recommendations aren't one-size-fits-all. Women with family histories of breast or ovarian cancer, genetic mutations like BRCA1 or BRCA2, or other risk factors may benefit from earlier or more frequent screening. The American Cancer Society suggests women at average risk begin annual mammograms at age 45, with the option to start at 40.

Perimenopause and Health Changes

The years leading up to menopause bring hormonal fluctuations that can affect everything from menstrual cycles to sleep patterns. Understanding these changes helps women navigate this transition more effectively. Regular healthcare visits during this period can address concerns about hormone therapy, bone health, cardiovascular risk, and cancer screening.

The Golden Years: Post-Menopause Health Priorities

Post-menopause presents unique health challenges and opportunities. The dramatic decline in estrogen levels affects multiple body systems, with bone health representing one of the most significant concerns.

Understanding Osteoporosis Risk

Osteoporosis becomes significantly more common in women after menopause due to declining estrogen levels. Estrogen plays a crucial role in maintaining bone density by regulating the balance between bone formation and breakdown. 

When estrogen levels drop after menopause, bone breakdown accelerates while bone formation slows, leading to net bone loss.

This process makes postmenopausal women particularly vulnerable to fractures, especially in the spine, hips, and wrists. The first few years after menopause represent a period of rapid bone loss, making this an critical time for intervention.

Protecting Bone Health

Maintaining bone health requires a multi-faceted approach. Adequate calcium intake (1,200 mg daily for women over 50) provides the raw material for bone maintenance. 

Vitamin D (800-1,000 IU daily) enhances calcium absorption and supports bone metabolism. Weight-bearing and resistance exercises stimulate bone formation while improving balance and reducing fall risk.

For some women, medication may be necessary to prevent or treat osteoporosis. Bone density screening helps identify women at highest risk and guides treatment decisions.

Creating Your Personal Health Timeline

Understanding women's health across the lifespan empowers informed decision-making and proactive healthcare. Each life stage presents unique opportunities to optimize health and prevent future complications. 

Regular healthcare visits, appropriate screening, and healthy lifestyle choices form the foundation of lifelong wellness.

Remember that these guidelines represent general recommendations. Individual risk factors, family history, and personal preferences should always be discussed with healthcare providers who can offer personalized guidance. 

Women's health is not one-size-fits-all, and the best healthcare decisions are those made in partnership with knowledgeable providers who understand your unique circumstances.

By understanding and preparing for each life stage, women can navigate their health journeys with confidence and knowledge, making informed decisions that support both immediate well-being and long-term health outcomes. 

Thank you for reading ..... until next post.....stay healthy ....stay wealthy

How to be as fit as possible - only for KIDS !!

There’s a lot of discussion these days about fit kids. People who care (parents, doctors, teachers, and others) want to know how to help kids be more fit.

Being fit is a way of saying a person eats well, gets a lot of physical activity (exercise), and has a healthy weight. If you’re fit, your body works well, feels good, and can do all the things you want to do, like run around with your friends.

Some steps only parents can take — such as serving healthy meals or deciding to take the family on a nature hike. But kids can take charge, too, when it comes to health.

Here are five rules to live by, if you’re a kid who wants to be fit. The trick is to follow these rules most of the time, knowing that some days (like your birthday) might call for cake and ice cream.

Eat a Variety of Foods, Especially Fruits and Vegetables

You may have a favorite food, but the best choice is to eat a variety. If you eat different foods, you’re more likely to get the nutrients your body needs. Taste new foods and old ones you haven’t tried for a while. Some foods, such as green veggies, are more pleasing the older you get. Shoot for at least five servings of fruits and vegetables a day — two fruits and three vegetables.

Here’s one combination that might work for you:

at breakfast: ½ cup (about 4 large) strawberries on your cereal

with lunch: 6 baby carrots

for a snack: an apple

with dinner: ½ cup broccoli (about 2 big spears) and 1 cup of salad

Drink Water and Milk Most Often

When you’re really thirsty, cold water is the No. 1 thirst-quencher. And there’s a reason your school cafeteria offers cartons of milk. Kids need calcium to build strong bones, and milk is a great source of this mineral. How much do kids need? If you are younger than 9 years old, drink 2 cups of milk a day, or its equivalent. Aim for 3 cups of milk per day, or its equivalent. You can mix it up by having milk and some other calcium-rich dairy foods. Here’s one combination:

2 cups (about half a liter) of low-fat or nonfat milk

1 slice cheddar cheese

½ cup (small container) of yogurt

You probably will want something other than milk or water once in a while, so it’s OK to have 100% juice, too. But try to limit sugary drinks, like sodas, juice cocktails, and fruit punches. They contain a lot of added sugar. Sugar just adds calories, not important nutrients.

Listen to Your Body

What does it feel like to be full? When you’re eating, notice how your body feels and when your stomach feels comfortably full. Sometimes, people eat too much because they don’t notice when they need to stop eating. Eating too much can make you feel uncomfortable and, over a period of time, can lead to unhealthy weight gain.

Limit Screen Time

What’s screen time? It’s the amount of time you spend watching TV or DVDs, playing video games (console systems or handheld games), and using the computer. The more time you spend on these sitting-down activities, the less time available for active stuff, like basketball, bike riding, and swimming. Try to spend no more than 2 hours a day on screen time, not counting computer use related to school.

Be Active

One job you have as a kid — and it’s a fun one — is that you get to figure out which activities you like best. Not everyone loves baseball or soccer. Maybe your passion is karate, or kickball, or dancing. Ask your parents to help you do your favorite activities regularly. Find ways to be active every day. You might even write down a list of fun stuff to do, so you can refer to it when your mom or dad says it’s time to stop watching TV or playing computer games!

Speaking of parents, they can be a big help if you want to be a fit kid. For instance, they can stock the house with healthy foods and plan physical activities for the family. Tell your parents about these five steps you want to take and maybe you can teach them a thing or two. If you’re a fit kid, why shouldn’t you have a fit mom and a fit dad?

Prostate Symptoms - you should know about it

Prostate Symptoms

Prostate cancer is life threatening when nothing is done either to prevent it or treat it. It takes time for it to develop and mature in your body. It might have started developing when you were thirty but because you didn’t know the symptoms you only discover it when you are 50 plus in it’s advanced stage. Treatment is more effective when the cancer is detected in its early stages. After all, the early bird always catches the worm. Here are some of the symptoms associated with prostate cancer.

You may experience difficulty when urinating. That is to say you might suffer some pain and discomfort. And you also have the urgent need to urinate from time to time despite the amount of liquid you would have drunk. The slow flow of urine and difficulty in stopping when you are in the bathroom is also a sign

When you find yourself waking up a lot in the middle of the night to urinate it is certainly not normal with the exception of the season winter, as the body loses a lot of water as a means to keeping you warm. But to be on the safe side check with your doctor to make sure that it’s normal. Also if you experience trouble when starting to urinate is a cause for concern and you must not ignore it.

Notice any blood in the urine? That is another symptom of prostate cancer. Your urine will darken from the normal yellow color to a more reddish color because of the blood.

Your sex urge begins to decline considerably. So if you are experiencing this problem stop looking for the answers in the wrong places and go in for check up.

Pain when ejaculating is another sign that you may be diagnosed with prostate cancer. Visit your doctor as soon as possible and stop stalling.

You will also experience pain in the hips, pelvis and back. It also means that the cancer is now in its advanced stages and has spread to the specified areas of your body.

In addition to the symptoms I have mentioned above, you may also have reduced ability to get an erection. This also happens when you have too much on your mind but if you know you are happy and stress free then something is seriously wrong.

If you experience any of the above then you should go and visit your doctor immediately. It may be a false alarm but it’s alright to know that you are safe. Remember that prostate cancer can happen to anyone so don’t do the mistake of ignoring these signs. 

It may just save your life from prostate cancer. 

Visit your doctor as often as you can for examination. Symptoms may start to show much later as compared to when the cancer had started to grow. 

A word of advice is that you shouldn’t wait for these symptoms to start showing so that you can do something about it. 

You know prostate cancer is real so take preventive measures against the cancer.

Thanks for reading, see you in next health post, until then .....Stay fit and healthy !!

How to feel 10 years younger ??

Want to feel 10 years younger, in both body and mind? Here is the list to include in your grocery cart. Its worth, delicious

picks—all backed by science to keep you sharp, fit, and having fun :-)

The things many of us take for granted when we’re young—having sharp vision, bouncing back from illness, being able to skip down the block—don’t have to fade away entirely (even if you’d rather walk than skip!).

The foods we eat can have profound effects on how we move through the world, and can contribute to both longevity and quality of life along the way

The key is anti-inflammatory foods. “Chronic inflammation pushes your body’s organ systems to work extra hard to achieve normal functionality,”

explains Jaclyn London, M.S., R.D., author of Dressing on the Side (and Other Diet Myths Debunked) and host of the podcast On the Side With Jackie

London, R.D. “All that extra work is what ultimately damages your cells over time and can increase risk of chronic diseases like type 2 diabetes, heart

disease, and cancer,” she adds.

So that’s the big picture, but what’s extra amazing about these types of food is that most of them have bonus benefits that

improve specific functions of your body, like vision, heart health, and joint movement.

Oh, and they’re really delicious, because what’s the point of feeling young if you can’t enjoy what gets you there?

FOR A SHARP BRAIN

BLUEBERRIES These tiny fruits are so packed with anthocyanins (antioxidants known

for giving blue-, red-, and purple-pigmented foods their color) that they’ve become the berry

of choice in brain research. “A growing body of scientific evidence is examining how blueberries

can support brain health as part of a healthy eating pattern, and recent studies suggest that they

may help ward off cognitive decline and improve cognition in older adults,” says Frances LargemanRoth, R.D.N., a nutrition expert and creator

of The Smoothie Plan, a new Prevention book.

WALNUTS It’s funny that this wrinkly nut resembles a brain, because it harbors a slew of

nutrients for your noggin. In one study, consuming walnuts helped adults perform better on cognitive

tests of memory and concentration, likely due to their polyphenols and polyunsaturated fat. Another

study found that women were less likely to have memory issues after

age 65 when they ate at least two servings of walnuts per week during

the prior decade or so.

FARRO Whole grains like farro, quinoa, and barley are rich in

B vitamins, which research suggests can help protect memory and may slow

the rate of cognitive decline. 

Bonus:

B vitamins also help your body more

efficiently use all the other nutrients

you consume, London adds

For more, see this Shorts

Seven tips to keep your skin healthy

 

The condition of your skin serves as an essential indicator of health. Skin disorders can be caused by a lack of basic maintenance. If you don't notice these issues now, they will become more noticeable and difficult to control as you become older.

When it comes to keeping your skin healthy, there are several laws you can't break. For optimum results, it is essential you take the following action steps right away.

Drink plenty of water - this one is obvious, but often overlooked as it needs repeated emphasis. Its true that your life is busy, but that doesn't negate the fact that drinking water is a lower priority. 

On the contrary, you have to drink more when you are out. Drinking water makes your skin glow and keeps it hydrated, especially on a hot summer day. 

As you are aware the temperatures in your own country, can reach unbearable levels in the summer, so bring a bottle of water and keep drinking even if you're not thirsty. 

Your skin will thank you later.

Apply sunscreen - this rule is so important that it's amazing how many people overlook putting on sunscreen. 

You are exposed daily to the harmful rays of the sun. People who spend long hours in offices tend to discount sunscreen use because they're indoors anyway. 

However, even ten minutes of sun exposure without protective sunscreen can do a lot more harm than good. 

One thing to consider is that summers are very hot. Please get into the habit of not only applying sunscreen first thing in the morning, but also applying it repeatedly throughout the day.

Exercise regularly - for glowing skin, you should exercise at least three times a week, if not every day. Or start with three times a week and gradually work up to a goal of getting some exercise every day. 

A balance of strength training and cardio is ideal for getting in the best shape of your life. 

Exercise gets your blood pumping and carries oxygen to all parts of your body, providing nourishment to your skin and overall health. 

So find the best exercise that works for your body – the options are many. 

You have yoga, pilates, running, swimming and many more activities to choose from. Over time you will see a huge difference in your skin.

Showering after a workout - yes, the post workout glow is amazing. However, right after a workout, going through the showers is mandatory.

Sweaty bodies and gym clothes are a breeding ground for bacteria, which can lead to breakouts in sensitive areas like your face and upper back. 

So, if you want to avoid pimples and breakouts, make sure you don't leave too much space between exercising and showering. 

You should use good quality shower gels, body washes, shampoos and conditioners.

Eating the right foods -  The foods we put into our system can either improve the health of your skin or wreak havoc on it. 

Therefore, it is essential to do research and be much more aware of what goes into our bodies. 

The best way to stay mindful is to spend time cooking, because only when you cook does your knowledge of nutrient intake increase. Sometimes the nutrient quotient depends on how you cook your food. 

Some components that should be part of your dietary plan include fish, nuts, fruits, vegetables, among others. 

Green tea is an antioxidant that works wonders for the health of your skin.

Don't forget vitamins and supplements - skin care and its associated routines require a lot of little things to be aware of. 

Vitamins and supplements play a role in skin care. Collagen is an essential support for skin health and is found in skin, nails, hair, tendons, ligaments, cartilage and bone. 

So if you take vitamins and supplements that contain vitamin C, this supports collagen formation by contributing to normal collagen formation for normal skin function.

Remove makeup -Many people put on makeup daily. However, they tend to shirk the responsibility of removing their makeup before going to bed. They tell themselves that it's okay to remove it the next morning. 

This is never a good idea because the same ingredients that keep you looking good can cause a skin reaction when left on for long periods of time. 

And also the skin care that is supposed to be done afterwards is what makes the skin look young and supple. Therefore, you should maintain a skin care regimen both day and night, and it should include, at a minimum, a cleanser, toner, and face cream. 

Look for products that work for your skin that have a high moisture component that allows you to feel and look hydrated throughout the day and night. 

Finally, Skin care is essential, and the procedures outlined above are some of the most fundamental you can take to keep your skin healthy.

Thanks for reading....please let me know your views , comments, tips and suggestions.

As always....take care of your health, be fit and healthy :-)

Vitamins and Minerals

Vitamins and minerals

Vitamin and mineral information is not vital to our body, as vitamins and minerals are, but it can help us make improved choices both in terms of the food we eat. – And in significant when we need to take vitamin and mineral supplements to make up the deficit.

Whilst vitamin and minerals are essential for our body, as nutrients, and occasionally catalysts to get our metabolic procedure going, our body does not make most of its own. Some B vitamin complex are made in our gut, provided we have a healthy population of good bacteria or the probiotics. But usually, we get our vitamins and minerals from food themselves.

Vitamins and minerals are like the foot soldiers in the army. They get about doing their work, but they do so as part of an organized team. Vitamin in sequence describes how we need  thirteen different types of vitamins to make sure our body works as it should – mend and making new tissue and cells, underneath the immune system, serving the body’s metabolism, and get rid of waste and metabolic by-products.

Vitamins and minerals don’t manipulate things like our heart rate, high or low blood pressure, or glucose levels in the body. But they do go into the making of the things that do – our enzymes and hormones. The body slot in compound pathways, a bit like a line of dominos, for the tasks that require to be done. And many vitamins, like vitamin K, are concerned in these. Vitamin K for example, takes part in the procedure by that glucose is stored in our cells, set for when it’s desirable.

Vitamin and minerals – How Much is enough?

Depending on our age and gender, whether we are breastfeeding or pregnant, we all have diverse vitamin and minerals needs. The RDA (recommended daily allowance) takes into details the diverse metabolic requirements we face at different life stages.

Children, teenagers and infants all have special daily vitamin and minerals needs, as do the elderly people. They reflect the levels of movement of our rising and waning body systems.

If you are interested in reading more on dietary supplements , read below:

Dietary supplements – what exactly are they?

Dietary supplements are so-called supplements. Therefore, these are - as the name food supplements already define - products that are intended to supplement our daily diet.

They are offered in numerous forms, including tablets, capsules, powder, or even in liquid form. They contain numerous nutrients such as vitamins or minerals that are also found in normal foods, but not in such a concentrated form and in such high doses. Most dietary supplements consist of herbal substances such as St. John's wort, ginger or garlic, but there are also dietary supplements containing animal products such as salmon oil capsules.

Dietary supplements can be bought over the counter online or in drugstores, not just in pharmacies. Since they are officially not considered medicine but foodstuffs, which are subject to the food ordinance subject to your own Country where you reside. However, some dietary supplements are offered as part of medical treatments, mainly in the field of medicine. With dietary supplements, the body can absorb many more of the important substances than is possible with daily food intake.

Where can I get nutritional supplements?

You can get the normal and far too high doses of food supplements in every shop, but you can get the really good and therefore healthy ones at your local pharmacy store

What do dietary supplements do?

There are many different forms of dietary supplements. Some are packed with vitamins, some with magnesium, some with iron. Generally, these dietary supplements are available in tablet form, some as regular tablets, some as effervescent tablets. But the commercially available dietary supplements from the supermarket are sometimes even harmful in their dosage.

Other, really good tablets also contain a high concentration of the ingredient, but this is not a concern. Exactly these dietary supplements with the right dose help people who are very heavily involved in their work or who always have a busy schedule and do not manage to eat healthy all around due to lack of time.

Don't get me wrong, these supplements are not a substitute for a healthy and complete meal, they don't serve as the equivalent of ingesting fruit and veg, but on days when you've had absolutely no opportunity to eat healthily, it certainly is appropriate to take these pills.

Wishing you good health, as always :-) !!!

Guide to remove soft contact lenses safely

How to Remove Contact Lenses Safely. The latter is difficult than the former one which raises risk of damaging the eyes. 

In the following article, there are precautionary measures given on how to remove contact lenses safely.

Steps to Remove Contact Lenses Safely

Here are steps that will hopefully help you to remove contacts skillfully.

1. Prior touching your contacts, make sure you wash your hands using a disinfectant solution. Dirty hands may raise risk of causing eye infections.
2. Now that your fingers are clean, open your eyes widely so that the eyeball area is visible.

    3.    Fill the contact lens case with disinfectant solution beforehand.

   4.    Now use the index finger of the recessive hand to pull the upper eyelid and then use middle finger of dominant hand to pull the lower eyelid. 

   5.     Look up and using the index finger of dominant hand, slowly pull down the contact lens and take out the lens.

    6. Rinse the contact lens before putting it in the appropriate case.

   7.     Repeat the same with another lens. Give rest to your eyes for sometime after removing the contacts.

Precautions While Removing Contact Lenses:

• Be careful and always handle the lens gently while removing it out.

• Avoid growing long fingernails as these can tear the lens while removing out.

• Never use the normal tap water for rinsing the lens.

• After removing the lens form the eyes, out them in a new solution.

• Remove your face makeup only after removing the contact lens.

Following these steps and precaution to remove contact lenses may seem tiring during initial days. 

However, once you get used, it seems to be very simple and easy. Hope this article may find helpful to you.

Dr Lal PathLabs Diagnostic Pathology Services

Dr Lal PathLabs was founded by Late Dr. (Major) S.K. Lal, a pioneer in the field of pathology who had been trained in the army and later at the Cook County Hospital, Chicago, USA.  It employs more than 3,000 people and serves almost 12 million customers a year.

Contact Dr.Lal PathLabs

Dr. Lal PathLabs Ltd.

12th Floor, Tower B, SAS Tower,

Medicity, Sector-38,

Gurgaon-122001, Haryana.

Fax : +91 124 4234468

Email

lalpathlabs@lalpathlabs.com

Website

www.lalpathlabs.com

National Customer Care

011-3988-5050

It offers various diagnostic tests by specialty mentioned below; also one can find a test by its first letter.

1.    Cardiologist

2.    Dermatologist

3.     Diabetologist

4.    Endocrinologist

5.    Gastroenterologist

6.    Genetic Disorder

7.    Gynecologist

8.    Hematologist

9.    Infectious Disease specialist 

10.  Nephrologists

11.  Neurologist

12.  Oncologist

13.  Ophthalmologist

14.  Pediatrician

15.  Physician

16.  Psychiatrist

17.  Rheumatologist    and

18.  Surgeon

Find Dr. Lal PathLabs near your location, here:

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If you can’t make to visit Dr .Lal Pathlabs in your city, you can avail their services of Home collection appointment. Also, go through list of Lab test offered by Dr.Lal Pathlabs, here:

Home Collection

LabTests Offered

Do let us know your views & comments on, how was your experience with Dr.Lal Pathlabs services.