Healthy Tips & Patient Guide: March 2007

TIPS TO PREVENT ACNE FROM GETTING WORSE

Wash your face gently, twice a day with warm water and a mild soap. This will help remove dead skin cells and excess oil that is clogging pores.

Avoid hard scrubbing, harsh soaps or alcohol-based products. They may irritate your skin and make acne worse.

Wash your hair everyday, if it is oily.

Try to avoid exposure to grease, such as working around frying foods.

Also stay away from pore-clogging cosmetics or hair products.

Do not picking or squeeze pimples usually causes more swelling and redness. It actually pushes the infection deeper into your skin.

Friction from athletic gear, such as bike helmets, backpacks, or tight collars, can cause acne to flare up, especially if you sweat. It may help to shower after any activity that causes heavy sweating.

Avoid alcohol, nicotine and caffeine all together or at least for several hours before bedtime.

Take medications (prescription and nonprescription) only as directed by your doctor.

Exercise every day.

Stretch your legs at the beginning and end of each day.

Massage your legs regularly.

Avoid eating a heavy meal close to bedtime.

Maintain a regular sleep schedule.

Avoid daytime naps.

Use your bed only for sleeping.

Try not to use bedtime as worry time.

Change your sleep position.

Sleeping on your sides maybe will help you stop snoring.

Try raising the head of your bed about 4 inches.

Lose 10% of your body weight to help stop snoring.

Avoid alcohol and sedatives to stop snoring.

Inhale steam before bed to stop snoring.

Try nasal strips to stop snoring.

Do not share clothing, sports equipment, towels, or sheets.

Wash your clothes in hot water with fungus-killing (fungicidal) soap if you think you have been exposed to ringworm.

Wear slippers or sandals in locker rooms, showers, and public bathing areas.

Shower and shampoo thoroughly after any sport that requires skin-to-skin contact.

Wear loose-fitting cotton clothing.

Change your socks and underwear at least once a day.

Keep your skin clean and dry.

Always dry yourself completely after showers or baths.

Put your socks on before your underwear if you have athlete's foot, so that fungi do not spread from your feet to your groin.

Take your pet to the vet if it has patches of missing hair, which could be a sign of a fungal infection.

Apply talcum or other drying powder to the affected area daily to prevent ringworm from returning after treatment,

Drink plenty of water. The suggested daily water intake is 32 to 48 ounces.

Clean and moisturize your skin daily.

Wash your face twice daily - once in the morning and once at night before going to bed.

After you cleanse your skin, follow with a toner and moisturizer. Toners help to remove fine traces of oil, dirt and make-up that you may have missed when cleansing. Moisturizing is necessary even for people with oily skin. Buy a moisturizer that is best suited for your skin type (dry, normal or oily).

Block the sun. Always wear sunscreen with a sun protection factor (SPF) of 15 or greater.

Seek professional help for skin problems.

Eat a balanced diet. Eat a healthy and balanced diet. Avoid fried and greasy foods.

Self screening.

If you always take the elevator, try the stairs.

If you try to park next to the door of wherever you're going, park farther away and walk.

If your habit is to eat at your desk, take a 10- to 20-minute walk first, then have your lunch (or take a walk after you eat).

Instead of watching TV all day Saturday and Sunday, plan active weekends. Go to the park, take a walking tour, ride your bike, or row a boat.

Wear layered cotton clothing.

Avoid coffee, alcohol, spicy foods, and stress.

Sip cool drinks or use ice packs.

Relaxation and deep abdominal breathing.

Eliminate hot baths or showers before bedtime.

taking Vitamin E supplements

Take Exercise

Make sure it is safe. A safe diet should include all of the recommended daily allowances (RDAs) for vitamins, minerals and protein. The weight loss diet should be lower in calories (energy) only, not in essential vitamins or minerals.

Slow, steady weight loss. The program should be directed toward slow, steady weight loss unless your doctor feels your health condition would benefit from more rapid weight loss.

Be sure you are provided with a detailed statement of fees and costs of additional items such as dietary supplements or foods.

Your doctor should evaluate you before you start and you should be examined and monitored by a doctor during the program.

Include plans for weight maintenance after the weight-loss phase is over because and is not consistently implemented in weight-loss programs.

The program you select should help you improve your dietary habits, increase your physical activity, and help you change other lifestyle habits that may have contributed to your weight gain in the past.

To be safe and effective, any weight loss program must address the long-term approach or else the program is largely a waste of money and effort.

Wash your face gently, twice a day with warm water and a mild soap. This will help remove dead skin cells and excess oil that is clogging pores.

Avoid hard scrubbing, harsh soaps or alcohol-based products. They may irritate your skin and make acne worse.

Wash your hair everyday, if it is oily.

Try to avoid exposure to grease, such as working around frying foods.

Also stay away from pore-clogging cosmetics or hair products.

Do not picking or squeeze pimples usually causes more swelling and redness. It actually pushes the infection deeper into your skin.

Wash your face (or other affected skin) gently once or twice a day.

Do not squeeze pimples, because that often leads to infections, worse acne, and scars.

Use water-based skin care products that gently clean your skin. Avoid products such as milky cleansers, cold creams, lipsticks, and lip glosses that contain oils.

If you use nonprescription medicated creams, soaps, lotions, and gels to treat your acne, always read the label carefully to make sure you are using the product correctly.

Wash your face gently.
Wash your face once or twice a day with lukewarm water and a mild soap or cleanser.
Do not wash your face more often than once or twice a day may irritate and dry your skin.
Avoid hot water because it can make your acne worse.
Choose a mild soap rather than a deodorant soap for washing your face. Avoid soaps and skin cleansers that contain irritating substances.
Use gentle, circling motions instead.
Do not scrub your face with deodorant soaps because it can irritate and dry your skin.
Avoid skin care products that contain scrubbing agents.
Always completely rinse your skin after you wash it.
Gently pat skin dry.
Avoid rubbing your skin.
Use a moisturizing lotion or cream after you wash your face if your skin feels dry.

Source : WebMD Medical Reference

Reduce salt intake. This will help control your blood pressure.
Exercise. The human body was meant to be active. Exercise strengthens the heart muscle, improves blood flow, reduces high blood pressure, raises HDL cholesterol ("good" cholesterol), and helps control blood sugars and body weight.
Hydrate. Water is vital to life. Staying hydrated makes you feel energetic and eat less. Drink 32 to 64 ounces (one to two liters) of water daily (unless you are fluid restricted).
Enjoy every bite. Your motto should be dietary enhancement, not deprivation. When you enjoy what you eat, you feel more positive about life, which helps you feel better and less likely to overindulge.

Source : WebMD Medical Reference

Make sure you have contact details of your partner/birthing partner.
Carry a spare pair of knickers and a couple of sanitary towels. If your waters break, you'll want to change your underwear for your own comfort and the sanitary towels will help absorb the fluid
Keep a bag of essentials for your hospital stay with you or in your car.

Source : BBB.co.uk

TIPS FOR MAKING YOUR BIRTH PLAN

Think about:

How you feel about the induction or acceleration of labour
Who you want with you during labour
Whether you would like the option of a birthing pool for labour and/or birth, for some of the time or all the time
How you want your baby's heart rate to be monitored - electronically or not?
Your pain relief options
For a hospital birth, how long you want to be in for (although you may not get the choice)

Source : BBB.co.uk

Try taking a decongestant (such as pseudo ephedrine) before you get on the plane
Swallow often and chew gum during the flight
Babies can suck on bottles or pacifiers during the flight

Source : PTPhapros.co.id

Get plenty of sleep before you leave
Do not drink a lot of alcohol
Eat well-balanced meals
Avoid overeating
Exercise as much as you can on your trip
Use sleep medicines for only a few days
Get used to a new time zone by going along with the local meal and bedtime schedule
Even healthy people can get blood clots in their legs after long flights. Try to walk every now and then during your flight (unless the crew you not to). It also helps to drink water, stretch your calf muscles while you are sitting and wear support stockings.

Source : PTPhapros.co.id

Carry enough of all of your medicines in your carry-on luggage. Ask your doctor whether you should change your dosages if you are eating and sleeping times will change at your destination. Bring enough medicine to last your whole trip. Take extra medicine with you in case your return trip is delayed.
If you have diabetes or epilepsy, carry a notification and identification card. Have the name and phone number of your doctor with you in case of emergency. Remember to bring along the names and dosages of all of your medicines.
The air in airplanes is dry, so drink nonalcoholic, decaffeinated beverages and water to avoid becoming dehydrated.

Source : PTPhapros.co.id

Brushing your teeth at least twice a day, but even more preferably, after every meal and before bedtime
Flossing your teeth every day
Using a toothpaste that contains fluoride
Visiting your dentist for a check up and cleaning at least twice a year. At your visit, your dentist may recommend daily use of a fluoride rinse or fluoride gel to keep your teeth healthy

Source : WebMD Medical Reference

Drink water frequently to keep your mouth moist and loosen mucus. Carry water with you to sip throughout the day and keep water by your bed at night.
Suck on sugar-free hard candies, ice chips, or sugar-free popsicles. Chew sugarless gum (gums containing the sugar xylitol). These sucking and chewing actions help stimulate saliva flow.
Moisten foods with broths, soups, sauces, gravy, creams, and butter or margarine. Eat soft, moist foods that are cool or at room temperature.
Avoid commercial mouth rinses or mouthwashes that contain alcohol or peroxide. These ingredients will further dry out your mouth.
Avoid salty foods, dry foods (for example, crackers, toast, cookies, dry breads, dry meats/poultry/fish, dried fruit, bananas) and foods and beverages with high sugar content.
Avoid drinks containing alcohol or caffeine (for example, coffees, teas, some colas, chocolate-containing drinks). Alcohol increases water loss by triggering frequent urination. Alcohol, as well as caffeine, also dries out the mouth. Also avoid acidic beverages, such as any fruit juices (orange, apple, grape, grape fruit) and tomato juice.

Source : WebMD Medical Reference

Minimize your intake of spicy or salty foods as these may cause pain in a dry mouth.
Quit smoking.
Use a moisturizer on your lips to minimize irritation.
Use a soft-bristled toothbrush on your teeth and gums.
Rinse your mouth before and after meals with plain water or a mild mouth rinse (made with 8 ounces of water, ½ teaspoon salt, and ½ teaspoon baking soda).
Brush with a fluoride-containing toothpaste.
Use a humidifier to increase the humidity in your home, especially at night.

Source : WebMD Medical Reference

Brushing your teeth at least twice a day, but even more preferably, after every meal and before bedtime
Flossing your teeth every day
Using a toothpaste that contains fluoride
Visiting your dentist for a check up and cleaning at least twice a year. At your visit, your dentist may recommend daily use of a fluoride rinse or fluoride gel to keep your teeth healthy

Source : WebMD Medical Reference

Rinse your mouth with a mild salt-water solution.
Use a moistened piece of gauze or tea bag to apply pressure to the bleeding site. Hold in place for 15 to 20 minutes.
To both control bleeding and relieve pain, hold a cold compress to the outside of the mouth or cheek in the affected area for 5 to 10 minutes.
If the bleeding doesn't stop, see your dentist right away or go to a hospital emergency room. Continue to apply pressure on the bleeding site with the gauze until you can be seen and treated.

Source : WebMD Medical Reference

Rinse your mouth with warm water.
Use dental floss to remove any lodged food.
If your mouth is swollen, apply a cold compress to the outside of your mouth or cheek.
Never put aspirin or any other painkiller against the gums near the aching tooth because it may burn the gum tissue.
See your dentist as soon as possible.

Source : WebMD Medical Reference

Save any pieces.
Rinse the mouth using warm water; rinse any broken pieces.
If there's bleeding, apply a piece of gauze to the area for about 10 minutes or until the bleeding stops.
Apply a cold compress to the outside of the mouth, cheek, or lip near the broken/chipped tooth to keep any swelling down and relieve pain.
See your dentist as soon as possible.

Source : WebMD Medical Reference

Retrieve the tooth, hold it by the crown (the part that is usually exposed in the mouth), and rinse off the tooth root with water if it's dirty.
Do not scrub it or remove any attached tissue fragments.
If possible, try to put the tooth back in place.
Make sure it's facing the right way.
Never force it into the socket.
If it's not possible to reinsert the tooth in the socket, put the tooth in a small container of milk (or cup of water that contains a pinch of table salt, if milk is not available) or a product containing cell growth medium, such as Save-a-Tooth.
In all cases, see your dentist as quickly as possible. Knocked out teeth with the highest chances of being saved are those seen by the dentist and returned to their socket within 1 hour of being knocked out.

Source : WebMD Medical Reference

Try using dental floss to very gently and carefully remove the object.
If you can't get the object out, see your dentist.
Never use a pin or other sharp object to poke at the stuck object. These instruments can cut your gums or scratch your tooth surface.

Source : WebMD Medical Reference

Apply sunscreen with a sun protection factor (SPF) of 15 or greater 30 minutes before sun exposure and then every few hours thereafter
Select cosmetic products and contact lenses that offer UV protection
Wear sunglasses with total UV protection
Wear wide-brimmed hats, long sleeved shirts and pants
Avoid direct sun exposure as much as possible during peak UV radiation hours between 10:00 a.m. and 3:00 p.m.
Perform skin self-exams regularly to become familiar with existing growths and to notice any changes or new growths
Eighty percent of a person's lifetime sun exposure is acquired before age 18. As a parent, be a good role model and foster skin cancer prevention habits in your child
Avoid tanning beds

Source : WebMD Medical Reference

Take care when choosing cosmetics : Cosmetics like foundation, blush and moisturizer should be oil-free. Chose products that do not promote the formation of blemishes or cause blocked pores. Ask a qualified sales person or a dermatologist which skin products would be best for your skin type.
Don't pick your face : If you pick, squeeze or pinch blemishes, you risk developing acne scars. Don't rub or touch blemishes.
Be gentle with cleaning : Hard scrubbing will only make your skin condition worse. Gently wash your skin with a mild cleanser in the morning, at bedtime, and after heavy exercise. Avoid rough scrubs or pads. After you wash your skin, rinse it thoroughly.
Use sunscreen (SPF 30 or more) regularly : The sun can damage the skin and promote skin's premature aging; therefore, daily use of sunscreen is recommended. Although a tan or sunburn can make the skin feel less oily, the benefits are short-lived. Remember that some acne medications, as well as some other medications, can make you more prone to sunburns. For this reason, use sunscreens all of the time. Re-apply sunscreen when you are in the sun for prolonged periods of time.
Be careful when shaving : Avoid the accidental nicks of blemishes by shaving lightly and only when you have to. You can experiment with different razors to find the one that is more comfortable for your skin.

Source : WebMD Medical Reference

The best sleep position during pregnancy is "SOS" (sleep on side). Even better is to sleep on your left side. Sleeping on your left side will increase the amount of blood and nutrients that reach the placenta and your baby. Keep your legs and knees bent and a pillow between your legs.
If you find that you are having problems with back pain, use the "SOS" position and try placing a pillow under your abdomen as well.
If you are experiencing heartburn during the night, you may want to try propping your upper body with pillows.
In late pregnancy you may experience shortness of breath; try lying on your side or propped up with pillows.
These suggestions may not sound completely comfortable, especially if you are used to sleeping on your back or stomach, but try them out and you may find that they work. Keep in mind that you may not stay in one position all night and rotating positions is fine.
Do not sleeping on your back. This can cause problems with backaches, breathing, digestive system, hemorrhoids, low blood pressure and decrease in circulation to your heart and your baby. This is a result of your abdomen resting on your intestines and major blood vessels (the aorta and vena cava).
Do not sleeping on your stomach: When you are farther along in your pregnancy, your abdomen undergoes physical changes and makes it more difficult for you to lay on your stomach.

Source : AmericanPregnancy.org

When you feel you are both ready, take a calm, relaxed approach.
Let your child watch other members of the family go to the toilet. He will learn by copying others.
Introduce trainer pants or underpants when he feels he is ready.
Allow him to become familiar with the potty or toilet.
Help your child by providing something to step on to help him reach the toilet. A smaller toilet seat may also help.
Take him to the potty or toilet at regular times.
Praise him when he is trying to use the toilet or potty. This will encourage him to keep trying.
When he passes urine or poo in the toilet or potty, tell him he has done well.
It may help by rewarding him with hugs, praise, claps, stories or a star chart.
Be prepared for when he doesn't make it in time. Avoid scolding or punishing him.
Teach him to wash his hands after going to the toilet.
If your toddler becomes upset by using the toilet, put him back in nappies and wait until you are both ready to calmly and gently try again.

You should keep a strict cleansing routine.
You can start with a simple over-the-counter face soap.
It is a good idea to use fragrance free soap to avoid nausea.
Cleanse your face every night and every morning. Washing your face more than this can cause your skin to be dry.
Next use an astringent to remove any remaining oil.
Stay away from any acne medicated astringents; they may contain acne medicine that may not be recommended for pregnant women.
Finally, follow this procedure with an oil free moisturizer.

Source : AmericanPregnancy.org

Women who are underweight during pregnancy tend to eat low-calorie foods and not enough protein. The following are ways to get more calories:
Eat breakfast every day. Peanut butter or a slice of cheese on toast can give you an extra protein boost.
Snack between meals; yogurt and dried fruits can provide protein, calcium, and minerals.
Try to eat more foods that are high in good fats such as nuts, fatty fish, avocados, and olive oil.
Drink juices that are high in vitamin C or beta carotene, such as grapefruit juice, orange juice, papaya nectar, apricot nectar, and carrot juice.
Avoid junk food
Consult your health care provider about taking prenatal vitamins

Source : AmericanPregnancy.org

Avoid standing for long periods. If you must stand, make sure that you keep your feet moving to help increase circulation
Get up slowly from either sitting or lying down (This is very important when you are getting out of the bath)
Eat regularly. Avoid long periods between meals; it is better to snack throughout the day
Avoid hot baths or showers
Avoid lying on your back once you reach the middle of your second trimester
Wear loose, comfortable clothing to avoid restricting circulation

Source : AmericanPregnancy.org

Maintain a healthy weight.
Be moderately physically active on most days of the week.
Follow a healthy eating plan, which includes foods lower in sodium.
If you drink alcoholic beverages, do so in moderation.
If you have high blood pressure and are prescribed medication, take it as directed.

Source : NHLBI Health Information Center

TIPS FOR YOUR DIET PROGRAM

1. Eat less portion of food, not less quantity of food

Do not missing one of breakfast or dinner. In fact, breakfast is very important as main energy during the day and to reduce sugar or fat consumption when hungry.
Besides, eat regularly (3 times a day) will increase body metabolism that help reduce body weight because fat and calorie burning will be easier. Vice versa condition happen when you are hungry, where metabolism will decrease naturally.

2. Do not restrict to consume only one group of food

Diet that suggest you not to eat carbohydrate or fat, only fruits and vegetables, is not good for your health, because it can not fulfill your body need of vitamins and minerals, especially for teenager. The Body need balance calorie and nutrition to keep it fit. Choose low fat food instead of no fat at all.

3. Do not consume too low calorie

Women need 2000 calories per day, man need 2500 calories per day. If the calorie intakes only 1000 or less, it will cause low metabolism and anemia.

4. Do exercise

Exercise can increase body metabolism so that fat and calorie burning increase as well, so that body weight will decrease faster.

5. Do not eat salad

Salad is good, but you should remember that the mayonnaise contains high fat.

6. Drink low fat and high calcium milk

Drinking milk everyday is still needed, especially low fat and high calcium milk because it will build strong bone and give nutrition to your body.

7. Do not loose weight dramatically

It is better that the body weight decrease not more than 1-2 kg in a week because it can provoke another health complication, such as heart and kidney, that work hard to replace glucose deposit in the blood. This can affect your health.

Source :PTPhaphros.co.id

Set a schedule and try to keep it. For example, 15-minute walk around the block each morning and evening.
Do not try too hard at first can lead to injury and cause you to give up.
Get a friend or family member to join you. Motivate each other to keep it up.
Cross-train. Alternate between different activities so you don't strain one part of your body day after day.
Set goals. Gradually build up your program and set new goals to stay motivated.
Reward yourself. At the end of each month that you stay on your exercise program, reward yourself with something new, for example, new clothes, a compact disc, a new book, etc, something that will help keep you committed. But don't use food as a reward.
If you have a chronic health problem or a family history of heart disease at an early age, be sure to talk with your doctor before launching a new physical activity program.

Source : NHLBI Health Information Center

TIPS TO PROMOTE WEIGHT LOSS BY CALORIES SAVING

Increase Fruits

Eat a medium apple instead of four shortbread cookies. You'll save 80 calories.
Eat 1/4 cup of dried apricots instead of a 2-ounce bag of pork rinds. You'll save 230 calories.

Increase Vegetables

Have a hamburger that's 3 ounces of meat instead of 6 ounces. Add a 1/2-cup serving of carrots and a 1/2-cup serving of spinach. You'll save more than 200 calories.
Instead of 5 ounces of chicken, have a stir fry with 2 ounces of chicken and 11/2 cups of raw vegetables. Use a small amount of vegetable oil. You'll save 50 calories.

Increase Fat-Free Or Low-Fat Milk Products

Have a 1/2-cup serving of low-fat frozen yogurt instead of a 1/2-cup serving of full-fat ice cream. You'll save about 70 calories.

Source : NHLBI Health Information Center

Use fat-free or low-fat condiments.
Use half as much vegetable oil, soft or liquid margarine, mayonnaise, or salad dressing, or choose available low-fat or fat-free versions.
Eat smaller portions to cut back gradually.
Choose fat-free or low-fat milk and milk products.
Check the food labels to compare fat content in packaged foods items marked fat-free or low-fat are not always lower in calories than their regular versions.
Limit foods with lots of added sugar, such as pies, flavored yogurts, candy bars, ice cream, sherbet, regular soft drinks, and fruit drinks.
Eat fruits canned in their own juice or in water.
Add fruit to plain fat-free or low-fat yogurt.
Snack on fruit, vegetable sticks, unbuttered and unsalted popcorn, or rice cakes.
Drink water or club soda zest it up with a wedge of lemon or lime.

Source : NHLBI Health Information Center

Ask how foods are prepared. Ask that they be prepared without added salt, MSG, or salt-containing ingredients. Most restaurants are willing to accommodate requests.
Know the terms that indicate high sodium content: pickled, cured, smoked, soy sauce, broth.
Move the salt shaker away.
Limit condiments, such as mustard, ketchup, pickles, and sauces with salt-containing ingredients.
Choose fruit or vegetables, instead of salty snack foods.

Source : NHLBI Health Information Center

Choose low- or reduced-sodium, or no-salt-added versions of foods and condiments when available.
Choose fresh, frozen, or canned (low-sodium or no-salt-added) vegetables.
Use fresh poultry, fish, and lean meat, rather than canned, smoked, or processed types.
Choose ready-to-eat breakfast cereals that are lower in sodium.
Limit cured foods (such as bacon and ham); foods packed in brine (such as pickles, pickled vegetables, olives, and sauerkraut); and condiments (such as mustard, horseradish, ketchup, and barbecue sauce). Limit even lower sodium versions of soy sauce and teriyaki sauce. Treat these condiments sparingly as you do table salt.
Cook rice, pasta, and hot cereals without salt. Cut back on instant or flavored rice, pasta, and cereal mixes, which usually have added salt.
Choose "convenience" foods that are lower in sodium. Cut back on frozen dinners, mixed dishes such as pizza, packaged mixes, canned soups or broths, and salad dressings—these often have a lot of sodium.
Rinse canned foods, such as tuna and canned beans, to remove some of the sodium.
Use spices instead of salt. In cooking and at the table, flavor foods with herbs, spices, lemon, lime, vinegar, or salt-free seasoning blends. Start by cutting salt in half.

Source : NHLBI Health Information Center

Try to select a kit that allows some customization of the mouthpiece. Some kits come with a mouthpiece that can be molded to some degree. These are better than others that come with a standard mouthpiece.
Try to gain the opinion of others who may have already tried the kit you are considering.
If at any time you experience a prolonged change in the color of your gums or an increased tooth sensitivity to hot or cold foods and beverages, stop wearing the mouthpiece and see your dentist immediately.

Source : WebMD Medical Reference

Protect your feet with comfortable shoes that fit well. Before you put on shoes, always check to make sure there are no pebbles or other objects inside.
Test water temperature before you put your feet in to prevent burns.
Wash your feet daily with soap and water and dry them thoroughly to help prevent infection.
After bathing, moisturize dry skin on your feet with lotion, petroleum jelly, lanolin, or oil to prevent skin from cracking, which can lead to infection. Do not put lotion between your toes.
Ask your doctor to show you how to trim toenails. Soak your feet in lukewarm water to soften nails and trim them straight across to avoid ingrown toenails.
If you have corns or calluses, have them checked and removed by a podiatrist, a health care professional who specializes in managing foot diseases.
Exercise regularly and avoid smoking to promote good circulation.
Do not walk around barefoot.

Source : WebMD Medical Reference

Always wash your hands before preparing any food; wash utensils with hot soapy water after using them to prepare any meat or fish.
Don't thaw frozen meat at room temperature. Let meat thaw gradually in a refrigerator, or thaw it quickly in a microwave oven and cook immediately.
Avoid uncooked marinated food and raw meat, fish, or eggs; cook all such food thoroughly.
Check expiration dates on meats.
In restaurants, return any undercooked meat or egg products for further cooking. Ask for a new plate.
Don't eat any food that looks or smells spoiled, or any food from bulging cans or cracked jars.
Set your refrigerator at 37 F; never eat cooked meat or dairy products that have been out of a refrigerator more than two hours.
Keep juices or drippings from raw meat, poultry, shellfish, or eggs from contaminating other foods.
Carefully select and prepare fish and shellfish to ensure quality and freshness.
Do not use wooden cutting boards; even when thoroughly cleaned they provide an environment where bacteria can grow.
Avoid raw (unpasteurized) milk or foods made from raw milk.
Wash raw fruits and vegetables thoroughly before eating, especially those that will not be cooked.
Drink only pasteurized juice or cider.
Be aware of proper home-canning procedures.
If you are ill with diarrhea or vomiting, do not prepare food for others.
Wash hands with soap after handling animals or pet feces.
Mother's milk is the safest food for young infants. Breastfeeding prevents many food-borne illnesses and other health problems.
Do not feed honey to infants less than 1 year of age.
Those at high risk, such as pregnant women and people with weakened immune systems, infants, and the elderly should also include the following : avoid soft cheeses, cook foods until they are steaming hot, take care with foods from deli counters.

Source : WebMD Medical Reference

Cook meat thoroughly and wash all fruit and vegetables before eating, to avoid infection with toxoplasmosis, an organism that can affect your baby.
If you must change the cat litter tray or do any gardening, wear gloves as toxoplasmosis is also found in cat faeces. Keep cats away from food preparation areas.
Avoid mould-ripened soft cheeses such as brie or camembert, blue-veined cheeses such as stilton. All are associated with listeria, which can lead to premature birth and miscarriage. You should also avoid mould-ripened goats' and sheep's milk cheeses, such as chèvre, although hard cheese made from these, for example halloumi and feta, should be safe
Avoid pâté, for the same reason.
Make sure all ready-made foods are piping hot throughout before eating, as they are also a listeria risk.
Drink only pasteurised or UHT milk, which has had harmful germs destroyed.
Only eat eggs if they're hard-boiled or scrambled, to avoid salmonella infection.
Don't eat liver and liver products while pregnant, as they contain high levels of vitamin A, which can be harmful to your baby.
Avoid peanuts and peanut products when pregnant or breastfeeding if you, the baby’s father, or the baby’s brother or sister, have a history of allergic diseases or conditions such as eczema, asthma and hayfever.

Source : BBB.co.uk

Baggy tunic tops, sweaters and man-size T-shirts - can be worn until the end of your pregnancy if you get them large enough.
Tracksuit bottoms - if the style is suitable, you can replace the elastic waistband with drawstring to make the most of the width.
Comfy leggings and cycle shorts - they won't stretch to infinity, though, so you may need to buy maternity versions eventually.
Stretchy and comfortable underwear - bring out the granny pants, or wear smaller pants under your bump.
Maternity bras - get measured at about seven months.
Trousers can be fastened under your bump in the later months.
Floaty dresses - those that flare out from under the bust. Make sure they're long, though, or you'll find the front hemline rises higher than the back.
Lace-up shoes - to allow for minor swelling due to fluid retention.

Source : BBC.co.uk

Thank people for their concern - then carry on as you were
Keep yourself informed - use a reliable and trusted source
Speak your mind - if you're tired of other people's opinions, be assertive and say: "Thanks, but I think I can make up my own mind"
Mix with people you can rely on not to worry you - other parents at your antenatal class, for example
Talk with your partner - you can reassure each other
See the funny side - interpret people's concern as interest rather than interference, and try to enjoy being the centre of attention

Source : BBC.co.uk

FROM (A) TO (Z) PREGNANCY TIPS

A Avoid exposure to toxic substance and chemicals. Such as cleaning solvents, lead and mercury, some insecticides, and paint. Pregnant women should avoid exposure to paint fumes.

B Be sure to see your doctor and get prenatal care as soon as you think you're pregnant. It's important to see your doctor regularly throughout pregnancy, so be sure to keep all your prenatal care appointments.

and...

Breastfeeding is the healthiest choice for both you and your baby. Talk to your doctor, your family and friends, and your employer about how you choose to feed your baby and how they can support you in your decision.

C Cigarette smoking during pregnancy can result in low birth weight babies. It has been associated with infertility, miscarriages, tubal pregnancies, infant mortality and childhood morbidity. Additionally, cigarette smoking may cause long-term learning disabilities. If you smoke, you should try to quit. Secondary smoke may also harm a mother and her developing baby. It is a good idea to ask people to stop smoking around you during your pregnancy and after the baby is born.

D Drink extra fluids (water is best) throughout pregnancy to help your body keep up with the increases in your blood volume. Drink at least 6 to 8 glasses of water, fruit juice, or milk each day. A good way to know you're drinking enough fluid is when your urine looks like almost-clear water or is very light yellow.

E Eat healthy to get the nutrients you and your unborn baby need. Your meals should include the five basic food groups. Each day you should get the following: 6-11 servings of grain products, 3-5 servings of vegetables, 2-4 servings of fruits,
4-6 servings of milk and milk products, 3-4 servings of meat and protein foods. Foods low in fat and high in fiber are important to a healthy diet.

F Folic acid must be consuming about 400 micrograms daily both before pregnancy and during the first few months of pregnancy to reduce the risk of birth defects of the brain and spine. All women who could possibly become pregnant should take a vitamin with folic acid, every day. It is also important to eat a healthy diet with fortified foods (enriched grain products, including cereals, rice, breads, and pastas) and foods with natural sources of folate (orange juice, green leafy vegetables, beans, peanuts, broccoli, asparagus, peas, and lentils).

G Genetic testing should be done appropriately. It's important to know your family history. If there have been problems with pregnancies or birth defects in your family, report these to your doctor. Also, genetic counselors can talk with you about the information you might need in making decisions about having a family. You can call a major medical center in your area for help in finding a board-certified genetic counselor.

H Hand-washing is important throughout the day, especially after handling raw meat or using the bathroom. This can help prevent the spread of many bacteria and viruses that cause infection.

I Iron supplement should be taken about 30 milligrams during your pregnancy as prescribed by your doctor to reduce the risk of anemia later in pregnancy. All women of childbearing age should eat a diet rich in iron.

J Join a support group for moms to be, or join a class on parenting or childbirth.

K Know your limits. Let your physician know if you experience any of the following: pain of any kind, strong cramps, uterine contractions at 20-minute intervals, vaginal bleeding, leaking of amniotic fluid, dizziness, fainting, shortness of breath, palpitations, tachycardia (rapid beating of the heart), constant nausea and vomiting, trouble walking, edema (swelling of joints), or if your baby has decreased activity.

L Legal drugs such as alcohol and caffeine are important issues for pregnant women. There is no known safe amount of alcohol a woman can drink while pregnant. Fetal alcohol syndrome, a disorder characterized by growth retardation, facial abnormalities, and central nervous system dysfunction, is caused by a woman's use of alcohol during pregnancy. Caffeine, found in tea, coffee, soft drinks and chocolate, should also be limited. Be sure to read labels when trying to cut down on caffeine during pregnancy. More than 200 foods, beverages, and over-the-counter medications contain caffeine!

M Medical conditions or complications such as diabetes, epilepsy, and high blood pressure should be treated and kept under control. Ask your doctor about any medications that may need to be changed or adjusted during pregnancy. If you are currently taking any medication ask your doctor if it is safe to take them while you're pregnant. Also, be sure to discuss any herbs or vitamins you are taking. They are medicines, too! Discuss with your doctor all medications, prescribed and over-the-counter, that you are taking.

N Now is the time to baby-proof your home. These are important tips for making your home a safer environment for your baby.

O Over-the-counter cough and cold remedies may contain alcohol or other ingredients that should be avoided during pregnancy. Ask your health care provider about prescription or over-the-counter drugs that you are taking or may consider taking while pregnant.

P Physical activity during pregnancy can benefit both you and your baby by lessening discomfort and fatigue, providing a sense of well-being, and increasing the likelihood of early recovery after delivery. Light to moderate exercise during pregnancy strengthens the abdominal and back muscles, which help to improve posture. Practicing yoga, walking, swimming, and cycling on a stationary bicycle are usually safe exercises for pregnant women. But always check with your doctor before beginning any kind of exercise, especially during pregnancy.

Q Queasiness, stomach upset and morning sickness are common during pregnancy. Foods that you normally love may make you feel sick to your stomach. You may need to substitute other nutritious foods. Eating five or six small meals a day instead of three large ones may make you feel better.

R Rodents may carry lymphocytic choriomeningitis virus (LCMV). If a pregnant woman is infected with LCMV, it can pass to the unborn baby and cause severe abnormalities or loss of the pregnancy. Avoid all contact with rodents, including pet hamsters and guinea pigs, and with their urine, droppings and nesting materials throughout pregnancy. Mice in the home should be removed promptly by a professional pest control company or another member of the household. Pet rodents should be housed in a separate part of the house where other household members or friends can care for the pet and clean its cage.

S Saunas, hot tubs, and steam rooms should be avoided while you are pregnant. Excessive high heat may be harmful during your pregnancy.

T Toxoplasmosis is an infection caused by a parasite that can seriously harm an unborn baby. Avoid eating undercooked meat and handling cat litter, and be sure to wear gloves when gardening.

U Uterus size increases during the first trimester, which, along with more efficient functioning of your kidneys, may cause you to feel the need to urinate more often. You may also leak urine when sneezing, coughing or laughing. This is due to the growing uterus pressing against your bladder, which lies directly in front of and slightly under the uterus during the first few months of pregnancy. If you experience burning along with frequency of urination, be sure to tell your doctor.

V Vaccinations are an important concern for pregnant women. Get needed vaccines before pregnancy. CDC has clear guidelines for the use of vaccines during pregnancy. Review the list and be sure to discuss with your doctor.

W Weight must be under controlled. Being overweight or underweight may cause problems. Try to get within 15 pounds of your ideal weight before pregnancy. Remember, pregnancy is not a time to be dieting! Don't stop eating or start skipping meals as your weight increases. Both you and your baby need the calories and nutrition you receive from a healthy diet. Be sure to consult with your doctor about your diet.

X X rays must be avoid. If you must have dental work or diagnostic tests, tell your dentist or physician that you are pregnant so that extra care can be taken.

Y Your baby loves you, and you should show your baby that you love her or love him, too. Give your baby a healthy environment to live in while you are pregnant. Infants and children require constant care and guidance. Their health and safety should be carefully watched at all times. Refer to the link above for tips on safe and healthy child care.

Z ZZZZZZZZZ's... Be sure to get plenty of rest... Resting on your side as often as possible, especially on your left side is advised, as it provides the best circulation to your baby and helps reduce swelling.

Source : CDC.gov

Eat hot food hot and cold food cold. It's as easy as it sounds: Eat right when the food comes off the stove. Any food that's been on the counter longer than two hours is not safe to eat.
Check the labels for expiration dates, and use your nose to test if foods are spoiled. If in doubt, chuck it.
Thaw in the refrigerator. Don't take out frozen foods to thaw on the counter all afternoon. Instead, put them in the fridge in the morning or defrost in the microwave right before cooking.
Keep your cooking surfaces clean. Use smooth surfaces to cut meat.

Source : PregnancyToday.com

Talk over difficult choices with people you trust. Friends and relatives may have helpful ideas, or ask for advice from a professional such as your health visitor or school nurse.
Contact a helpline.
If your child is adopted, you may want to seek support from a group that specializes in your situation, such as after adoption.
Seek out parents with children the same age as yours. You'll find you're not alone. Playgroups and parenting groups are good places to meet others. Look in your local newspaper, ask your health visitor or at school for information on local groups.
Trust your instincts. Don't feel you have to take advice that feels wrong for you and your family. Talk through your feelings with a friend or a professional, but learn to trust your own judgments.

Source : bbc.co.uk

Eat five to six small, frequent meals every day.
Keep quick, easy snacks on hand, such as nuts, raisins, cheese and crackers, dried fruit, and ice cream/yogurt.
Spread peanut butter on toast, crackers, apples, bananas, or celery. One tablespoon of creamy peanut butter will provide about 100 calories and seven grams of protein.
Add nonfat powdered milk to foods such as mashed potatoes, scrambled eggs and hot cereal.
Add condiments to your meal, such as butter or margarine, cream cheese, gravy, sour cream and cheese.

Source : WebMD Reference

Check with your doctor, midwife or consultant that in your particular case, it's all right to travel.
Take a copy of your pregnancy records with you.
Keep a record of your blood type.
Check with the airline that they'll allow you to travel. Some companies won't take women after 32 weeks of pregnancy.
Ensure you have all the medicines or remedies you'll need for typical pregnancy symptoms, such as heartburn, constipation, and so on.
Make sure your health insurance is valid while abroad, and during pregnancy, and covers a baby (if you did give birth at 24 weeks, your baby would need some very special and potentially very expensive care).
Find out about medical facilities at your holiday destination, so at least you know where to go if there are problems.

Source : bbc.co.uk

Cut down old bed sheets, hem them and use for cot and pram bedding. A cot sheet is half the size of a single bed sheet; a pram sheet is quarter the size.
Avoid buying newborn clothes. You'll get plenty as gifts and even if you don't, your baby can wear the next size up with the sleeves rolled.
Borrow equipment if you think you'll only use it for a few weeks or months. Or share the cost with a friend whose baby's due a few months before or after yours.

Source : bbc.co.uk

Rest is one of the best ways to help with this kind of pain.
Changing positions slowly allows the ligaments to stretch more gradually and can help alleviate any pain.
If you know that you are going to sneeze, cough, or laugh you can bend and flex your hips, which can reduce the pull on the ligaments.
If you are having consistent round ligament pain your health care provider may recommend daily stretching exercises. The most common exercise is done by placing your hands and knees on the floor, lowering your head to the floor, and keeping your bottom in the air.

Source : AmericanPregnancy.org

Good support
Deep band beneath the cups
Wide shoulder straps
Adjustable closure (back-fastening bras give you more flexibility to adjust than front-fastening bras)
Avoid under wire bras

Source : AmericanPregnancy.org

Ice or heat
Braces or support devices
Sleep on your left side and use a support pillow under your knees
Medications used to treat inflammation
Use a licensed health care professional such as a chiropractor or massage therapist

Source : AmericanPregnancy.org

Use exercises approved by your health care provider that support and help strengthen the back and abdomen
Squat to pick up something versus bending over
Avoid high heels and other shoes that do not provide adequate support
Avoid sleeping on your back
Wear a support belt under your lower abdomen
Make sure your back is aligned using a chiropractor
Get plenty of rest. Elevating your feet is also good for your back

Source : AmericanPregnancy.org

Eat small, frequent meals with a high carbohydrate content. Small, frequent snacks can help alleviate your symptoms. Avoid large meals, especially those high in fat, as they'll put a greater strain on your digestive system.
Try to get plenty of rest. Tiredness aggravates nausea.
Keep caffeine intake to a minimum, as it can make nausea worse.
Ginger has been shown to help relieve sickness. It's safe to use in pregnancy and you can take it in several forms. Try ginger tea, ginger ale or ginger biscuits.
Fruit or savory foods seem to be better at preventing nausea than sweeter snacks. Raspberry, as fruit or tea, is another natural remedy.
Tangerines or citrus fruits, especially the oils from the peel, are an ancient Eastern remedy, but there has been little research into their safety.
Therapies such as hypnotherapy or acupuncture are said to provide relief in some cases. Sea band, a device for travel sickness that applies pressure to the wrist, works on a similar principle to acupuncture and has helped some women.
Drink fluids 1/2 hour before or after a meal, but not with meals
Drink small amounts of fluids during the day to avoid dehydration
Eat soda crackers 15 minutes before getting up in the morning
Eat whatever you feel like eating, whenever you feel you can
Ask someone else to cook for you and open the windows or turn on fans if the odor bothers you
Avoid warm places (feeling hot adds to nausea)
Sniff lemons or ginger, drink lemonade, or eat watermelon to relieve nausea
Eat salty potato chips (they have been found to settle stomachs enough to eat a meal)
Exercise
Do not lie down after eating
Do not skip meals
Do not cook or eat spicy food
Do not let your stomach remain empty for more than a couple of hours. Have a dry crisp bread, cracker or piece of plain toast to keep your system 'ticking over'.
Keep dry crackers by your bed and eat one or two before getting up in the morning. If you wake in the night, have a small snack to help prevent sickness in the morning.
Go with any cravings you have (within reason).
Some women find that acupressure bands help.

Source : americanpregnancy.com & bbc.co.uk

DIET MOTIVATION TIPS FOR SUCCESS ON WEIGHT LOSING

Set Realistic Goals for Diet Success

One of the strongest predictors of long-term diet success lies in setting the right goal at the start. If you set unattainable goals, such as losing 30 pounds in just a few months, you're setting yourself up to fail. So, setting smaller, attainable benchmarks, like losing 5 pounds or a single dress size, will give you the confidence to continue.

Go Slow

Diet success entails making real lifestyle changes, and that does not happen overnight. People who are starving get irritable and have a higher failure rate. If you cut back 200 calories a day, you will not even realize it and the weight will come off and stay off. If you keep in mind that optimal weight loss is 1 to 2 pounds a week, you will be less frustrated

Expect Setbacks

Everyone is bound to give in to temptation from time to time. The danger is not a single splurge but letting it become an excuse for an all-out binge.

Do not Be a Perfectionist

So what do you do if you have scarfed down a pint of ice cream before noon? Bottom line when you slip up : forget about it and think that tomorrow is a new healthier day.

Use the Buddy System

Finding other people with similar goals can greatly improve yours odds of diet success. Having a support group to turn to, whether it is your family or people in a weight-loss chat room, can make all the difference for diet success.

Be Patient

One of the biggest diet motivation-busters is the dreaded weight loss plateau. You have been doing everything right, exercising and eating well, and the numbers on the scale have been steadily dropping. Then suddenly, the scale stays stuck for several days in a row. Turn it around and congratulate yourself on the diet success you've had so far. This is a natural part of the weight loss process. When you hit the plateau, you may want to try something slightly different to jump-start your diet. Commit yourself to expending an extra 100 calories a day with walking, for instance. And look honestly to see if you are backsliding in little ways with your eating. A few minor adjustments and you will soon be back on course.

Reward Yourself

Dieting is hard work and it is not always a whole lot of fun. Small rewards can provide an incentive to keep going. But make sure your rewards are not food-related.

Have a Maintenance Plan

For many people, losing weight is far easier than keeping it off. It is important to remember that healthy eating is a lifelong goal, not a one-time project. You may want to consult an expert to help create a diet or exercise plan that works for you. An expert can help you get off on the right foot and maintain your healthy habits even after you have reached your ideal weight.

Source : WebMD Reference

INDISPENSABLE BEAUTY TIPS THAT CAN HELP YOU LOOK FABULOUS AT EVERY AGE

Never Underestimate the Power of Moisturizer.

Whether your skin is dry, normal, or even oily, if you can only afford one skin care product, your dollars will be well spent on a good moisturizer. When skin is dry, says Narins, every wrinkle is accentuated, making you look older. If you're in your 20s or 30s, moisturizers will give you some of the protection you need to keep skin from prematurely aging.

Sunscreen Is Your Best Anti-aging Product.

Before you see the plastic surgeon, before you plunk down half a paycheck on that pricey anti-aging cream, in fact, before you do anything, put on sunscreen. While most of us know it reduces the risk of skin cancer, did you also know it is an amazing beauty secret that can help keep skin looking young? The reason, is that when sunscreen blocks out the sun's damaging rays, it also blocks their aging effects. The sun impacts collagen production in the skin, and without collagen, skin won't naturally maintain that plump, moist, youthful, wrinkle-free look. Without the protection of sunscreen, just a few minutes of daily sun exposure over the years can cause noticeable changes in how skin looks and feels. Sunscreen can protect your skin from these damaging rays, so that even if you do spend time outdoors, your face is less likely to give away your age.

Choose Your Cleanser Wisely.

Dermatologists say that one of the best beauty tips around is to use the gentlest cleanser you can find and use it sparingly. While the temptation may be great to wash your face several times a day (or more if skin is oily), not only will over-cleansing not help you, if you're using a harsh product, such as particularly soap, you could be harming your skin. Wash your face too often, more than twice a day, and you can damage the natural lipid barrier, the protective mantle of lubrication that keeps skin looking and feeling healthy. Once that protection is lost, and the integrity of the skin barrier disrupted, skin becomes dry which means it can crack, peel, itch, burn, sting, or any combination. It also means you can look older than your years. The solution : Wash skin no more than twice a day and choose your cleanser wisely.

Use the Right Tools for the Right Job.

You can have the best eye-shadow money can buy, the world's most luxurious foundation, a bronzer straight from the cosmetic bag of a supermodel. But if you don't have the right tools to apply them, their benefits will be lost.

Using the right brushes, the right application tools – it's key to making the products go on the way they are intended and to give you the look that you want. What constitutes the "right" tools? Brushes should be soft and feel gentle on the skin, but also have substance so the product can be moved to the surface of your skin. If you dip a brush in shadow or blush and the color falls off before you make it to your face, that's a bad brush.

If you don't know what to buy, you can't go wrong if you purchase the tools sold with a high-quality beauty line. Most are created to give your application a professional touch and to work best with each product in the line.

Update Hair and Makeup Every 2 Years.

If you can't even remember the last time you changed your hair and makeup, it's way overdue. Ideally, your image, including hair and makeup, should be updated at least every two years – and sooner if the styles change dramatically. By keeping your look current, you also look younger and more modern. If it's been a while since you've had a change, visit the makeup counters at your favorite department or beauty store, and don't be afraid to ask for help. Most of the better lines are sold by makeup artists who can quickly catch you up on what's new.

Source : WebMD Reference.

Topics