New weight advice for pregnancy

New weight advice for pregnancy

Many newspapers have reported on new official guidelines for how women can manage their weight before, during and after pregnancy. The advice comes from the National Institute for Health and Clinical Excellence (NICE).



The importance of the guidelines is borne out by figures suggesting that more pregnant women than ever are overweight or obese. The Guardian suggests that, “15-20% of women getting pregnant are overweight or obese”. The Daily Mail puts the number higher, saying that “almost half of expectant mothers are overweight or obese”. It goes on to spell out the dangers of being obese or overweight during pregnancy, which include “fatal health conditions such as blood clots, pre-eclampsia, miscarriages and stillbirths”.

The newspapers also dispel the myth that women should eat for two during pregnancy. Further advice reported in the press includes taking at least 30 minutes of moderate exercise per day during pregnancy, and that pregnant women should avoid dieting and only need to have an extra 200 calories a day in the last three months of their pregnancy.

These guidelines are published by NICE, and are evidence-based. They are designed so that doctors can give women up-to-date reliable advice to follow to maintain a healthy weight before, during and after their pregnancy.
Where did the advice come from?

The advice has just been published by the National Institute for Health and Clinical Excellence (NICE) as part of its public health programme. NICE produces guidance on the promotion of good health and the prevention of ill health for those working in the NHS, local authorities and the wider public and voluntary sector.
What are the health risks of being obese during pregnancy?

Women who are obese (with a BMI over 30) when they become pregnant face an increased risk of complications such as diabetes, miscarriage, pre-eclampsia, blood clots and death. Obese women are also more likely to have an induced or longer labour, post-delivery bleeding and slower wound healing after delivery. They also tend to be less mobile, which can result in a need for more pain-relieving drugs during labour. These can be difficult to administer in obese women, resulting in a greater need for general anaesthesia with its associated risks.

For women who have gained weight between pregnancies, even a relatively small gain of 1-2 BMI units can increase the risk of high blood pressure or diabetes during their next pregnancy and may also increase the chance of giving birth to a large baby.
What sort of diet does NICE recommend?

NICE offers the following dietary advice to help women to achieve and maintain a healthy weight:
Base meals on starchy foods (such as potatoes, bread, rice and pasta), choosing wholegrain where possible.
Eat foods rich in fibre.
Eat at least five portions of fruit and vegetables per day in place of foods higher in fat or calories.
Eat as little as possible of fried foods, and drinks and confectionery high in sugars and fats.
Eat breakfast.
Watch portion size of meals and how often they are eaten.
What should women aim to weigh before getting pregnant?

Women with a BMI of 30 or more can achieve significant health benefits if they lose between 5-10% of their weight. Further weight loss to achieve a BMI within the healthy range of 18.5 and 24.9 is encouraged.
What about weight during pregnancy?

The amount of weight a woman may gain in pregnancy varies a great deal, and only some of it is due to increased body fat. The unborn child, placenta, amniotic fluid and increases in maternal blood and fluid volume all contribute to weight gain during pregnancy.
Dieting during pregnancy is not recommended as it may harm the health of the child.
There is no need to ‘eat for two’ or drink full-fat milk (as opposed to lower-fat milk). Energy needs do not change in the first six months of pregnancy. Only in the last three months do a woman’s energy needs increase by around 200 calories per day.

Moderate-intensity physical activity will not harm the mother or baby. At least 30 minutes per day of moderate intensity activity is recommended. This can include activities such as swimming or brisk walking. If women have not exercised routinely up to that point, they should begin with no more than three 15-minute sessions a week, increasing gradually to daily 30-minute sessions.
There are no formal evidence-based guidelines from the UK Government or professional bodies on what constitutes appropriate weight gain during pregnancy.
How do I safely lose weight after giving birth?

Women are encouraged to breastfeed, but are advised against dieting while breastfeeding. Women who feed their babies with breastmilk only for the first six months may require an additional 330 calories a day, but this may differ between individuals, and some of these additional calories will be derived from fat stores built up during pregnancy.

If the pregnancy and delivery are uncomplicated, mothers may start a mild exercise programme consisting of walking, pelvic floor exercises and stretching immediately after giving birth, but women should not resume high-impact activity too soon. Women who have had complicated deliveries or caesareans should not resume pre-pregnancy levels of physical activity before consulting their medical caregiver.
Health professionals should be able to provide details of appropriate community-based services for women who want support to lose weight.
Where can I get more information?

Women should consult their GP or midwife about maintaining a healthy lifestyle before, after and during their pregnancy.

5 Superfoods You Can Sneak into Anything

5 Superfoods You Can Sneak into Anything



We’re not sure what exactly qualifies an ingredient to be a “superfood,” but we do know that we want these nutritious items in our diets. While almost all whole foods have lots of nutritious benefits, superfoods have more than most. It’s not always easy to get some of them into your diet, though. Luckily, there are a few superfoods that are easy to add into almost any dish. Make sure to pick these up next time you’re at the grocery store:

Chia Seeds

Chia seeds are a wonderful vegetarian source of protein and fat. They’re particularly known for their high omega-3 content, which is a super important fatty acid to have in your diet. Adding omega-3s into your diet can reduce inflammation in the body, according to the University of Maryland Medical Center, helping to protect you against chronic diseases such as arthritis, cancer and type 2 diabetes.

Don’t wait for recipes that call for chia seeds. Simply sprinkle them on everything: salads, bowls of oatmeal, sandwiches, smoothies, you name it! They’re a particularly wonderful addition to yogurt, as they provide some extra crunch.



Spinach

Spinach is a nutritional powerhouse. In addition to being a great plant-based source of protein, it’s high in fiber, calcium, iron, magnesium, potassium and folate.

There’s a reason why spinach is the most popular leafy green. It’s extremely versatile and has a mellow, crowd-pleasing taste. Add it to every salad and sandwich you make, blend it with your favorite fruit for a delicious smoothie (it will taste more like the fruit than the spinach, we promise!), or process it with nuts or avocado to create delicious pestos and other sauces.

Bone Broth

If you’re not vegan or vegetarian and you don’t currently cook with a homemade bone broth, you might want to start looking into it. Believe it or not, bone broth is incredibly nutritious. It contains glucosamine, which helps protect the bones and joints. It’s also rich in phosphorus, magnesium and calcium, a cocktail of nutrients that may support immune system health. Finally, it’s very rich in collagen, a protein that helps us stay looking and feeling young and healthy. Seniors especially may want to consider adding bone broth to their diets, as collagen production decreases with age.

To make bone broth, simply ask your local butcher for whatever bones he or she has lying around. Shape magazine says that you’ll probably get lots of discarded bone types, like feet, oxtail, necks and ankles. Put the bones in a large pot, add your favorite veggies for flavor (and even more nutrients) and cover with water. Simmer for one to three days, and you’ll have a super nutritious concoction that you can use for soups, drinks or sauteing. Freeze the broth in an ice tray and use a cube whenever you cook to boost the nutritional content of your meal.

Avocado

Oh avocado, how we love you. This delicious, rich fruit has been very en vogue for a few years now, and for good reason—it’s rich in healthy monounsaturated fat, as well as fiber and potassium.

Avocado tastes great on almost anything. Try it on sandwiches, in salads, in bowls of chili or other soups, or spread atop your protein source at dinner time. Add it to smoothies, or use it as a base for making vegan ice cream. Process it with olive oil, garlic and lemon for a delicious pasta sauce. If you love a food already, chances are you’ll love it even more with some avocado on top.

Blueberries

Blueberries are one of those fruits that it’s difficult to eat too much of. Blueberries are low in sugar, extremely rich in antioxidants and phytonutrients, and contain fiber, phosphorus, folate and vitamin C.

If you’re trying to boost your intake of blueberries, the best time to add them into your diet is at breakfast. They go great in cereals, smoothies and bowls of oatmeal or yogurt. Come lunch or dinner, they make a painless addition to salads. Or, eat them after dinner with some fresh organic cream for a nutritious dessert.

Top 12 Foods that Cause Inflammation

Top 12 Foods that Cause Inflammation

Everyday foods like bacon, eggs, coffee and dairy products are linked to inflammation. That might not sound like a big deal, but consider the fact that most chronic conditions like cancer, arthritis, diabetes, and obesity have been linked to inflammation. Low grade inflammation is a factor in most health issues. And if you suffer a pain disorder, you better believe that inflammatory foods will aggravate the condition.




Try reducing your consumption of these foods with the goal of eliminating them completely. The same holds true for alcohol and fried foods – both of these have been known to irritate and worsen arthritis.

Many common foods in the Standard North American Diet can cause or exacerbate inflammation in the body.

Below are my picks for the top 12 inflammatory foods:


1. What I call the “3 Ps”–Processed, packaged, or prepared foods. And, yes, fast food is atop the list of inflammatory foods thanks to the harmful oils, sugar and artificial sweeteners, food additives, and a whole host of nasty ingredients.

2. Hydrogenated and trans fats found in margarine, shortening, lard or products made with them. That includes baked goods, cookies, pies, buns. Of course there are healthier alternatives to these baked goods but most grocery stores and bakeries are using these harmful ingredients.

3. Meat (not wild-caught fish). I’m not suggesting that you need to go vegan or vegetarian here — although a plant-based diet tends to be much lower in inflammatory substances — but meat and poultry tend to cause inflammation; make them the background of your meals not the main dish.

4. Fried foods (French fries, onion rings, potato chips, nachos, hamburgers, etc.). I think these items speak for themselves.

5. White sugar and sweets, including soft drinks and sweetened juices. Newer research is showing that sugar is one of the most addictive substances you can use. It’s also highly inflammatory. No, you don’t need to eliminate sugar and sweets altogether simply reduce your consumption and choose fruit as your “go to” food when you’re craving something sweet.

6. Synthetic sweeteners (Nutrasweet, Splenda, saccharin, aspartame, AminoSweet, etc.)—research links these nasty substances to many serious health conditions. I avoid them like the plague.

7. Iodized Salt (use Celtic sea salt instead). Not harmful on its own but sodium is naturally found alongside other valuable minerals like potassium, calcium and magnesium. Choose unrefined salt which naturally contains many different minerals, not just sodium.

8. Food additives: colors, flavor enhancers, stabilizers, preservatives, etc. Some of the main ones include sulfites, benzoates, and colors named FD&C #”X.” Unfortunately, many foods consumed by children are loaded with these harmful, toxic ingredients.

9. Dairy products (yogurt, ice cream, cottage cheese, butter, cheese, etc.). Dairy products are packed with hormones, antibiotics, and other harmful ingredients so avoid them as much as possible.

10. Wheat products. Wheat is highly acid-forming and inflammatory in the body. Worse, most wheat available now is genetically-modified (GM). Many serious health conditions are starting to be linked to GM wheat consumption.

11. Other gluten-containing grains. Gluten is found in most grains and can be highly inflammatory. Choose grains or seeds like buckwheat, quinoa, or millet for your baking.

12. Alcohol. High in sugar and a burden to the liver, alcohol makes the top 12 inflammatory foods list. It is best eliminated or used in moderation.

Women More Likely Than Men to Binge Drink in College

Women More Likely Than Men to Binge Drink in College

FRIDAY, May 17 (HealthDay News) — It comes as little surprise that college students sometimes binge drink, but new research shows that college women are more likely to drink unhealthy amounts of alcohol on a weekly basis than are college men.




Much of this difference is probably because the amount of alcohol that’s considered safe on a weekly basis is much lower for women than it is for men: seven drinks for women versus 14 for men. But, there’s good reason for that difference. Women don’t metabolize alcohol in the same way as men, and lesser amounts of alcohol can increase the risk of breast cancer and liver disease in women.

Throughout the study, 15 percent of women exceeded weekly drinking limits compared to 12 percent of men. In addition, men’s weekly drinking appeared to go down throughout the year, but not so for women.

“College women adopt a drinking style that will cause toxicity soon. Overall, women drink less than men do, but they don’t seem to know how much less they should be drinking in a week,” explained Bettina Hoeppner, lead study author and an assistant professor of psychology at Harvard Medical School.

Hoeppner said the biggest concern is that women may be setting themselves up for long-term health problems, particularly if they’re not aware of the safe weekly alcohol limits. She noted that women might think they’re fine if they don’t binge drink, but it’s easy to hit the weekly limit by just having a glass of wine with dinner every night.

The U.S. National Institute on Alcohol Abuse and Alcoholism (NIAAA) defines low-risk drinking as no more than three drinks a day or seven drinks a week for women. For men, those limits are four drinks a day and 14 drinks a week.

The daily limits were set to avoid the physical and thinking problems that can occur from drinking too much in one day. The weekly limits took into account how much alcohol someone would need to consume to raise their risk of chronic health conditions, such as liver disease, sleep disorders, heart disease and some cancers.

Hoeppner’s study included 992 college students: 575 females and 417 males. The students provided biweekly reports of their daily drinking habits through a Web-based questionnaire.

Two-thirds of both the men and women exceeded the NIAAA weekly or daily guidelines at least once during the year, according to the study. Slightly more than 51 percent of the women and about 45 percent of the men exceeded weekly drinking limits at least once during the year.

Men were slightly more likely to exceed daily limits than women: 28 percent of men versus 25 percent of women, but the researchers said this difference wasn’t statistically significant.

The study findings appear online May 17 and in the upcoming October print issue of Alcoholism: Clinical & Experimental Research.

Dr. Marc Galanter, director of the division of alcoholism and drug abuse at the NYU Langone Medical Center, said he suspects that college women may be trying to drink as much as their male counterparts. “I think these young women are independent souls and are motivated to drink in a manner that’s similar to the way that men are drinking,” he said. “In terms of what’s considered normative, there isn’t much difference between men and women now.”

But, he cautioned, “Comparable levels of drinking for women have a greater impact in terms of intoxication.”

Study author Hoeppner said she didn’t think that women were necessarily trying to drink as much as men, just that they might not be as aware of what’s considered a safe weekly limit.

“Women need to be reminded that there are weekly limits, and women can exceed those limits quickly. It’s important to track the number of drinks you have per week, not just on occasion. And, alcohol prevention information should address the rationale behind weekly limits,” Hoeppner suggested.

5 Natural Health Tips for Type 2 Diabetes Prevention

5 Natural Health Tips for Type 2 Diabetes Prevention

Diabetes is the seventh leading cause of death in the U.S., according to the Centers for Disease Control and Prevention (CDC). It can lead to heart disease, stroke, kidney disease, blindness, or amputation, and it affects almost 26 million Americans. Another 79 million are at risk of developing type 2 diabetes.



Type 2 diabetes accounts for about 90 to 95 percent of all diagnosed cases of diabetes in adults. Type 2 diabetes in children and adolescents, although still rare, is being diagnosed more frequently. It usually begins as insulin resistance, a condition in which cells do not use insulin properly. As the need for insulin rises, the pancreas gradually loses its ability to produce it. Type 2 diabetes is associated with:

older age
obesity
family history of diabetes
history of gestational diabetes
impaired glucose metabolism
physical inactivity
race/ethnicity (African Americans, Hispanic/Latino Americans, American Indians, some Asian Americans and Native Hawaiians or other Pacific Islanders are at higher risk for type 2 diabetes and its complications)
Type 2 Diabetes Prevention
The National Diabetes Education Program (NDEP) says making small changes, like becoming more active and losing a small amount of weight if you’re overweight, can go a long way toward helping prevent or delay the onset of type 2 diabetes. Losing even 10 to 15 pounds – if you weigh 200 pounds – can make a big difference.

If you have diabetes, you can help prevent complications by making changes to reach your blood sugar, blood pressure, and cholesterol goals. The NDEP offers a “Make A Plan” tool to help identify, organize, and meet your goals, plus information on how to stop smoking and cope with stress.

During American Diabetes Month, the American Diabetes Association is calling for individuals to take a stand and support the move to Stop Diabetes® by participating in online information sharing and support.

Physicians from National University of Health Sciences offer some natural tips that may help reduce your risk for developing type 2 diabetes, and may be helpful if you already have it.

“Making a few relatively simple dietary and lifestyle changes, and adding additional screening to your annual physical, can go a long way in diabetes prevention,” says Dr. Brian Anderson, chiropractic physician at National’s on-campus integrative medical center. “Prevention steps are especially important if you have a family history of diabetes.”



5 Natural Health Tips for Type 2 Diabetes Prevention



1. Breakfast protein. Consume adequate protein for breakfast to help stabilize your blood sugar for the rest of the day. Dr. Anderson often recommends a meal replacement shake for breakfast with the following recipe: 2 scoops of your favorite protein powder, 6 – 8 ounces of yogurt or Kefir, 4 ounces of water, 1/2 cup of frozen berries.

2. Water. Start replacing sodas, commercial sports drinks, and other sugary drinks with water. “This is one of the biggest diabetes prevention tips for children and young people,” says Anderson. “Diabetes is striking increasingly younger age groups, and parents would do well to make water the first option when their kids are thirsty.”

3. Glycemic index. Educate yourself about the glycemic index and glycemic load and change dietary habits to choose foods lower on the glycemic index. Anderson explains that different foods can have a different impact on blood sugar elevation. Choosing foods that are lower on the glycemic index — for example, choosing whole grains over processed white flour products — can help stabilize your blood sugar levels.

4. Walk. Start using a pedometer and work your way up to 10,000 steps per day. Physical activity maintains insulin sensitivity. Even if you’re not up to a major workout, most people can walk more than they do.

5. Bio-impedance test. Have a bio-impedance test to give you your baseline body composition. A bio-impedance test can be performed by chiropractic physicians and will give you the most accurate measure of your body composition. A major risk factor in type 2 diabetes is obesity, so lowering body fat and gaining lean muscle mass is recommended.

National University of Health Sciences is a leading university for advanced degrees in complementary and alternative health.

Next: Diabetes takes many forms

Photo: Kim Steele/Photodisc/Thinkstock

All diabetes is not the same. In addition to type 2 diabetes, the National Diabetes Information Clearinghouse lists these other forms of diabetes:

Type 1 Diabetes
Type 1 diabetes is an autoimmune disease in which the immune system attacks and destroys insulin-producing beta cells in the pancreas. The exact cause of this is unknown. In time, the pancreas loses its ability to produce insulin. People with type 1 diabetes must take insulin every day to stay alive. Untreated, a person with type 1 diabetes can lapse into a life-threatening coma. There is no known prevention.

Type 1 diabetes represents about 5-10 percent of diabetes cases in the U.S. Anyone can develop type 1 diabetes, but it most often occurs in children or young adults. Symptoms include:

excessive thirst
increased urination
constant hunger
weight loss
blurred vision
fatigue
If your child has symptoms of diabetes, seek immediate medical help.

Gestational Diabetes
Diabetes can develop during pregnancy. About 3-8 percent of pregnant women in the U.S. develop gestational diabetes, but it usually resolves after childbirth. However, women who have gestational diabetes have a 40-60 percent chance of developing type 2 diabetes within 5 to 10 years.

Other Forms of Diabetes
Diabetes can also be caused by:

genetic defects in insulin action
diseases of the pancreas or conditions that damage the pancreas, such as pancreatitis and cystic fibrosis
excess amounts of certain hormones resulting from some medical conditions
medications or chemicals that reduce insulin action
infections, such as congenital rubella and mumps
rare immune-mediated disorders, such as stiff-man syndrome, an autoimmune disease of the central nervous system
genetic syndromes such as Down syndrome, Huntington’s chorea, and Prader-Willi syndrome
adults with latent autoimmune diabetes have signs of both type 1 and type 2 diabetes
The National Diabetes Information Clearinghouse (NDIC) is a service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), National Institutes of Health (NIH). For more information about diabetes, visit diabetes.niddk.nih.gov

5 tips for celebrating Men’s Health Week

5 tips for celebrating Men’s Health Week

The run-up to Father’s Day should be about more than ties, golf balls, and deciding what to grill on Sunday. Health should also be on the agenda.



Men’s Health Week was created by the U.S. Congress in 1994 to boost awareness of men’s health and ways to improve it. It’s a good time for men to contemplate their vigor, fitness, and overall health—and then do something about it.

Think you’re too old for that? It’s never too late to improve your health, no matter how old you are or what your current health status is. Here are five things you can you do to improve your health.

Get moving. Can you walk at a brisk pace for 2 miles? If so, you have a level of fitness sufficient to lower your chances of having a heart attack or dying from heart disease. If not, you can get there by putting one foot in front of the other, and going a bit further each day. Every increase in endurance translates to better health, including decreased risk of diabetes and possible protection from certain cancers. Plus you will feel better.

Get checked for colorectal cancer. If you are age 50 or older and have not been screened for colorectal cancer, you should. Of the various cancer screenings available to men, this one is the best deal because it can prevent, not just diagnose, cancer. A colonoscopy or similar procedure can find and remove precancerous colon polyps. If you have a sibling or parent who had a polyp removed before age 60, or had colon cancer at any age, it’s a good idea to start these checks sooner.

Know your blood pressure. If you don’t know your blood pressure, get it checked—and do whatever you have to do to keep it in a healthy range. High blood pressure, the proverbial “silent killer,” stalks systems throughout the body. Widespread damage occurs in the arteries, heart, kidneys, eyes, and brain. The ideal blood pressure is less than 120 over 80. Exercising more will have an immediate beneficial effect, as will cutting back on alcohol if you have more than one or two drinks a day.

Cut back on sodium in your diet. The average American man can easily take in 6 grams of sodium a day. That’s more than twice the recommended level. Most of this comes from eating fast foods, processed meats, canned and other prepared foods, and restaurant food. It’s just as important to add high potassium foods—including raisins, bananas, tomatoes, and spinach. Men who consume as much potassium as sodium have lower risks of heart disease. Start by reducing processed and pre-packaged food. Plan to cook some fresh meals during the week that include a vegetable, and save the leftovers for the next day.

Don’t ignore the warning signs. If you experience an unusual pain, ache, or other possible warning sign or symptom, don’t brush it off—as men are prone to do—as “probably nothing.” Blood in the urine or stool may be harmless, but it isn’t “normal.” It needs to be evaluated by a medical professional. Heart disease remains the leading killer of men and all Americans. Don’t ignore the signs:

Excessive sweating, shortness of breath, or exhaustion with exertion could be a treatable heart or lung problem.
Many men believe that the pain of a heart attack is felt only on the left side of the chest and moves to the left arm. It isn’t always that cut-and-dried. Heart-attack pain is often felt under the breastbone (sternum) and pain occurs in both arms as often as in the left arm alone.
Chest pain that is triggered by activity but that goes away with rest suggests angina (a narrowing of one or more coronary arteries) while oppressive pain that isn’t relieved by rest suggests a heart attack.
This week, give yourself the gift of good health. And keep it going beyond Father’s Day.

Will Eating Meat Give You Endometriosis?

Will Eating Meat Give You Endometriosis?


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If you eat dairy or meat, you’ll want to read this: Two pesticides carried in animal fat—beta-hexachlorocyclohexane (beta-h) and mirex—have just been shown to elevate women’s risk of endometriosis by up to 70%, according to new research by the Fred Hutchinson Cancer Research Center.

After testing the blood of 786 women in Washington state, researchers found that women with the highest levels of mirex were 50% more likely to have the condition, while women with even a moderate level of beta-h exposure were 70% more likely to have endometriosis, compared to women with the lowest levels. What's the connection? The pesticides’ estrogen-like qualities are thought to be responsible for the dramatic link between exposure and endometriosis, a painful, estrogen-driven condition where the lining of the uterus starts growing in other parts of the body.

But here’s the thing: Both pesticides, once popular insecticide and flame retardant additives, have been banned in the United States since the late 70s. So what in the world are they still doing in our veins?

“This class of pesticides is highly persistent; they’re not broken down in our bodies—they’re stored in our fat,” says study author Kristen Upson, PhD, of the National Institute of Environmental Health Sciences. The same is true for the fat of the animals we eat. “Our exposure is coming from the consumption of fatty foods like meat, dairy, and fish.”

Worse, these pesticides were sprayed over large swaths of land, undetectable but present in our environment. Although Dr. Upson declined to say whether cutting back on meat and dairy was a good way for women to reduce their exposure to the hormone-disrupting chemicals, it’s not hard to connect the dots.

“What I do know is there are now global efforts to create an international agreement to reduce and eliminate their use,” Dr. Upton says. “This finding really adds to our understanding of endometriosis and how environmental chemicals used in the past affect the current generation.” Learn more about the condition's symptoms and what to you if you suspect you have it with our complete guide to endometriosis.