Low Calorie Desserts

Apple Slices and vanilla cream: Calories: 167 per cup Preparation Time: 2 days Cooking Time: No Cooking Quantity: Makes 3 cups Apple whip: Calories: 167 per cup Preparation Time: 2 days Cooking Time: No Cooking Quantity: Makes 3 cups Apple roll with vanilla cream: Calories: 167 per cup Preparation Time: 2 days Cooking Time: No Cooking Quantity: Makes 3 cups

A Mood Boosting, Ailment - Busting guide to munching your way to Good Health

Food is really medicine in disguise. It's what nature always intended us to shove in our mouths when calamities happen.
Although serious condition should always be handled by a physician, for minor problems, food is a natural remedy that's often less expensive and has fewer side effects
To know exactly what to cook for what crisis, Indiadiets.com has compiled a list of the most common reasons you'd find yourself dialling the doctor, and matched the food to your particular misery. Yes,

Childbirth

Childbirth is the process whereby an infant is born. It is considered by many to be the beginning of the infant's life, and age is defined relative to this event in most cultures.


A woman is considered to be in labour when she begins experiencing regular uterine contractions, accompanied by changes of her cervix — primarily effacement and dilation. While childbirth is widely experienced as painful, some women do report painless labours, while others find that concentrating on the birth helps to quicken labour and lessen the sensations. Most births are successful vaginalbirths, but sometimes complications arise and a woman may undergo a cesarean section.

Nutritional Care in Pregnancy

A balanced, nutritious diet is an important aspect of a healthy pregnancy. Eating a healthy diet, balancing carbohydrates, fat, and proteins, and eating a variety of fruits and vegetables, usually ensures good nutrition. Those whose diets are affected by health issues, religious requirements, or ethical beliefs may choose to consult a health professional for specific advice.

Adequate periconceptional folic acid (also called folate or Vitamin B9) intake has been proven to limit fetal neural tube defects, preventing spina bifida, a very serious birth defect. The neural tube develops during the first 28 days of pregnancy, explaining the necessity to guarantee adequate periconceptional folate intake. Folates (from folia, leaf) are abundant in spinach (fresh, frozen, or canned), and are found in green leafy vegetables e.g. salads, beets, broccoli, asparagus, citrus fruits and melons, chickpeas (i.e. in the form of hummus or falafel), and eggs. In the United States and Canada, most wheat products (flour, noodles) are fortified with folic acid.

Diagnosis of Pregnancy

Most pregnant women experience a number of symptoms, which can signify pregnancy. The symptoms can include nausea and vomiting, excessive tiredness and fatigue, cravings for certain foods that are not normally sought out, and frequent urination particularly during the night.

A number of early medical signs are associated with pregnancy. These signs typically appear, if at all, within the first few weeks after conception. Although not all of these signs are universally present, nor are all of them diagnostic by themselves, taken together they make a presumptive diagnosis of pregnancy. These signs include the presence of human chorionic gonadotropin (hCG) in the blood and urine, missed menstrual period,

Duration of Pregnancy

Pregnancy is considered "at term" when gestation attains 37 complete weeks but is less than 42 (between 259 and 294 days since LMP). Events before completion of 37 weeks (259 days) are considered preterm; from week 42 (294 days) events are considered postterm. When a pregnancy exceeds 42 weeks (294 days), the risk of complications for both the woman and the fetus increases significantly, as such, obstetricians usually prefer to induce labour, in an uncomplicated pregnancy, at some stage between 41 and 42 weeks.

Accurate dating of pregnancy is important, because it is used in calculating the results of various prenatal tests (for example, in the triple test). A decision may be made to induce labour if a fetus is perceived to be

Physiology of Pregnancy

First Semester
Traditionally, doctors have measured pregnancy from a number of convenient points, including the day of last menstruation, ovulation, fertilization, implantation and chemical detection. In medicine, pregnancy is often defined as beginning when the developing embryo becomes implanted into the endometrial lining of a woman's uterus. In some cases where complications may have arisen, the fertilized egg might implant itself in the fallopian tubes, the cervix, the ovary or in the abdomen, causing an ectopic pregnancy. In the case of an ectopic pregnancy, there is no way for the pregnancy to progress normally. If left untreated, it can cause harm and possibly death for the mother when a rupture occurs. Sometimes it will go away on its own, but otherwise a surgical procedure or medicine is given to remove the tubal pregnancy, since there is no way of the pregnancy being able to continue safely. Most pregnant women do not have any specific signs or symptoms of implantation, although it is not uncommon to experience minimal bleeding at implantation. Some women will also experience cramping during their first trimester. This is usually of no concern, unless there

Pregnancy Overview

Pregnancy is the carrying of one or more offspring, known as a fetus or embryo, inside the womb of a female. In a pregnancy, there can be multiple gestations, as in the case of twins or triplets. Human pregnancy is the most studied of all mammalian pregnancies. Childbirth usually occurs about 38 weeks after conception; in women who have a menstrual cycle length of four weeks, this is approximately 40 weeks from the last normal menstrual period (LNMP). The World Health Organization defines normal term for delivery as between 37 weeks and 42 weeks.

Types Of Yoga

Karma Yoga

Karma Yoga is a path of devotion to the work. One looses his identity while working, only selfless work remains. This state is very difficult to achieve. Generally some rewards or incentives or outcome follows the work and one is attached to this reward or incentive. This is not the Karma Yoga. Non-attachment with the work and becoming the perfect instrument of the super consciousness in this manifested universe is the ultimate aim of Karma Yoga. In the initial stages of Karma Yoga, individual possesses strong sense of ego and consciously or unconsciously he is attached to the fruits of his efforts or at least praise or recognition but by continuous involvement in the work and change in mental attitude, one can surely disassociate himself from the ego and his own personality. In this state the work becomes worship to the God, it becomes

History of Yoga - A Complete Overview of the Yoga History

The saying, "What's in the past, should stay in the past" - doesn't work here.

We might already have an idea of what Yoga is but to understand it better, we have to know what it has become as well as its roots and beginnings. A quick look at the history of Yoga will help us appreciate its rich tradition and who knows, it might help us incorporate Yoga into our lives.

Although Yoga is said to be as old as civilization, there is no physical evidence to support this claim. Earliest archaeological evidence of Yoga's existence could be found in stone seals which depict figures of Yoga Poses. The stone seals place Yoga's existence around 3000 B.C.  

Scholars, however, have a reason to believe that Yoga existed long before that and traced its beginnings in Stone Age Shamanism. Both Shamanism and Yoga have similar characteristics particularly in their efforts to improve the human condition at that time. Also, they aim to heal community members and the practitioners act as religious mediators. Though we know Yoga as focusing more on the self, it started out as community-oriented before it turned inward.

What is Yoga?

Yoga is a way of life, an art of righteous living or an integrated system for the benefit of the body, mind and inner spirit. This art originated, was perfected and practiced in India thousands of years ago. The references to yoga are available in 'Upanishads' and 'Puranas' composed by Indian Aryans in the later Vedic and post- Vedic period. The main credit for systematizing yoga goes to Patanjali who wrote 'Yoga Sutra', two thousand Years ago. He described the principles of the full eight fold yogic discipline. He composed the treatise in brief code words known as 'Sutras'. 'Yoga Sutra' is the most important basic text on Yoga. It is through this basic treatise that the essential message of yoga spread throughout the world.

Pranic Healing

Pranic healing is very much the in-thing nowadays. After Reiki, Pranic healing is perhaps the most sought after form of alternative therapy.  The Deal: Pranic healing is a holistic healing therapy, which takes into account both–the chakras and the aura. The colour and intensity of the aura gives the first indications as to what is wrong and where. You can heal the ailment, either directly or treat the aura, the net result is same. When the aura gets back into shape, your problem disappears. The technique: According to Pranic healers, energy flows in the body throughits 11 chakras. Traditional Aryan philosophy talks of only seven chakras, as does Reiki. But there are other minor chakras, which Pranic healing takes into account. These chakras are the body’s energy stations. By using meditation technique, Pranic healing recharges these energy centres and cleanses and heals the body. There are three levels of Pranic healing course: basic, advanced and psychotherapy. These are two-day courses and after completing them you can start healing people. Watch Out:  Pranic healing generates a lot of energy and you need to be careful while handling it. This therapy involves lot of meditation and hence requires a lot of practice. It’ll be better to talk to a therapist before plunging head in.

Unani Medicine

The Unani system of medicine owes its origin to Greece (Unan in Arabic means Greece). The theoretical framework of Unani medicine is based on the teachings of the Greek philosopher-physician Hippocrates. On this foundation, Islamic physicians constructed the edifice of Unani medicine. The medical system was enriched by imbibing what was best in the contemporary systems of traditional medicine in Egypt, Syria, Iraq, Persia, India, China and other Middle East and Far East countries. At present, India is considered a world leader in the Unani system of medicine, which has its own recognised practitioners, hospitals and educational and research institutions. It offers time-tested remedies for gastro-intestinal, cardiovascular and nervous disorders and makes use of surgery, too.

Flower Therapy

Flower Therapy Dr. Edward Bach, the father of Flower Medicines, was a bacteriologist and consulting homeopath of London. Not-satisfied with homeopathic practice, he turned to flower as medicines. He discovered 38 flowers as corresponding to 38 human states. These medicines are prepared by putting flower in a pot of water exposed to noon sunlight for about three hours. Essence thus ready is mixed with alcohol for preservative purposes

Magneto Therapy

 Repel Your Ailments
Our life is constantly under influence of magnetic forces. Human body is a heterogeneous mixture of minerals, chemicals, salts and gases and thereby gets affected from the presence of magnetic field around it. As every atom generates an electromagnetic field, we, along with entire nature, are imbued with the power of

Massage Therapy

Massage is one of the oldest healing interventions -- records of it being used for soothing purposes date back to 3,000 BC. In fact, the ancient Greek physician, Hippocrates (c.460 -- c.377 BC) wrote: 'The way to health is to have a scented bath and an oiled massage each day.'

There is nothing more natural than the use of touch to relieve pain or distress, whether it is a hug, a consoling hand on the shoulder or a mother rubbing her child's injured knee

Pranayama

Pranayama is the gateway to deeper relaxation and meditation. The regulation of breath is the essence of Pranayama.

Pranayama, according to yogic scriptures, is the gateway to deeper relaxation and meditation. The Sanskrit word ’prana’ means breath or life force, while ‘ayama’ means regulation or control. Pranayama is a scientific method of controlling the breath, leading to better health for both mind and body. According to Patanjali, the sage who formulated the yogic principles, the practice of pranayama develops the power of concentration and clarity of thought. It also increases the mental and physical powers of endurance.

COLOUR THERAPY: HUE’DUNIT

Colour therapy is a part of Chromotherapy, which is a larger healing science.
Does your grandmother keep water in green or blue bottles to drink every morning? She’s practicing Chromotherapy–the water takes on the properties of the colour and heals any ailment.

Oxygen & Ozone Therapy

It is well known that oxygen plays a key role in every cellular process. It supports the immune system, destroys toxic substances, fuels metabolism, and promotes new cell growth. In 1926, in fact, Nobel Prize winner Dr Otto Warburg of Berlin announced that the cause of cancer was lack of oxygen at the cellular level.

Alternative Healing

It is increasingly clear that alternative therapies are becoming popular among many different groups of people. This is so not just in India and the East where many branches of alternative healing have existed for centuries, but also in the West, where many medical schools now teach alternative therapies, including herbal remedies and mind-body medicine.
Reiki–one of the simplest and most popular alternative therapy methods–doesn’t require much sweat and pain to practice. It makes you feel so much more in control of your life. Like any other therapy, it’s a way of life. 
                                 

The Deal: Reiki is a Japanese word meaning–‘universal life energy force’. An energy force infused within every living and non-living being. According to Reiki, it is this energy, when properly channeled through our chakras, is responsible makes us fat, rich or happy. Reiki rejuvenates our chakras and cures us of any physical, emotional or psychological ailments. Like most alternative therapies, Reiki too concentrates on the emotional aspect of a physical problem. A chronic shoulder and an upper back pain could act as a cue for the therapist to deduce you’re taking on far more than you should. Reiki helps you focus on problems and above all it believes in the power of positive thinking. 

The Technique: You have to enroll yourself for a basic Reiki-I course. Reiki India Research Center doesn’t advertise its courses, so you’ll have to wait for the word to reach you. It’s an energy thing they believe in–a premise that the call will reach you when you’re ready for it.

You are supposed to practice Reiki for about an hour everyday. After a second degree you can practice distance healing too, an art where you don’t need the physical presence of the patient and can cure him just from anywhere. After the first initiation into Reiki, you will have to practice it regularly at least for 21 days, before you can go for Reiki-II. This is supposed to be a self-cleansing process where you can either throw up for a few days or get severe headache, fever on your way to a better health. Once the cleansing phase is over, you feel okay and better.

                                

Watch out: You’re strongly advised not to go to any therapists advertising in the newspapers, rather get in touch with a therapist enrolled with the Reiki India Research Center.



Meditation is perhaps the most commonly practiced stress buster these days. Different gurus have customised and refurbished meditation in different forms like Transcendental Meditation, Sidhi Samadhi Yoga, Sahaj Yoga etc which attract hundreds of people everyday in India and abroad.

The Deal: Meditation ‘teachers’ or gurus all over the world are charging in thousands to teach this art to business tycoons. This is a curious by-product (just
one of the many) of the new-age movement. The real technique doesn’t take much time to understand and then it’s up to you to practice, improve and go with the flow. The Technique: Sit in a quiet corner and concentrate on your third-eye chakra. The most important point is not to let any thoughts seep in; but that is not an easy task. In fact it’s not really worth trying–if thoughts come, let them. But also let them go. You will find that concentrating for more than a couple of minutes is difficult to start with. Don’t worry, you’ll get the knack soon and concentrate better.

t’s just a technique, like Maths–practice makes perfect. Soon you’ll have wonderful visions, people, lots of other stuff; all these images come from your unconscious and subconscious mind. Meditation is about relaxation and getting focused as a person. So don’t expect any drastic revelations about the deeper meaning of life. They might come too, but don’t hold your breath. It’s better to meditate in a group, share experiences and learn together.

Watch Out:
Don’t strain yourself. Demanding too much of you will only hamper your confidence. If you’re not seeing or feeling as others it doesn’t mean you are less ‘evolved’. Everyone has their own experiences, no one’s better or worse. Keep practicing.

Cost:
The cost of learning meditation can vary wildly– from Rs.1,000 a week to Rs. 50,000–depending upon the type of meditation, the guru and the place, you choose. The money that you may spend generally doesn’t have any correlation with the quality of the teaching. Its better to go through some reference than to go to an organisation or a guru, who advertise. There are organisations and gurus teaching meditation for quite a modest some.

AROMA THERAPY: GET THE WHIFF

Did you ever know that unlike the nerves of other senses, olfactory nerves, the nerves transmitting aroma to the brain, are directly connected to the hypothalamus. Hypothalamus has control over the endocrine system, which regulates hormones affecting growth and unconscious activities that maintain life such as heart rate, breathing, digestion, body temperature and hunger.

The deal and its rationale: The origin of aroma therapy can be traced back to one of the most ancient healing practices. The aroma of oils extracted from various herbs and plants, referred as essential plants, brings the mind and the body into the state of equilibrium, which helps healing various disorders–mental or physical. The essential plant oils are derived from various flowers, fruits, trees, herbs and resins. Pure essential oils are highly concentrated volatile substances. Some of them exhibit hormone like properties and contain vitamins, minerals and natural antiseptics. Essential oils can be used to treat a myriad of illnesses such as depression, stress, arthritis, back problems, muscle aches, headaches, colds, sinus problems, skin disorders, asthma, insomnia, metabolism, digest problems etc.  The earliest recorded history of aroma therapy dates back to around 2890 BC, where the ancient Egyptians used aromatic substances for religious and medicinal purposes. The Chinese (around 2000 BC) used essential oils in acupuncture, massage, baths, and inhalations. The first modern study on aroma therapy was done by French chemist Gattefosse, whose work showed that the essential oils can very easily penetrate the skin and mingle with our body's extra-cellular liquids like blood. The circulation of these body fluids then carries the oils to the different organs. The study showed that even smelling these oils stimulate the brain's limbic system via the olfactory nerve and alters our emotional and mental behavior.

Try these–

Using oils in baths is a simple, effective and pleasant way to relax and receive the therapeutic effects. Water itself has therapeutic value, which enhances the power of the oils. Add 6 to 10 drops of essential oil, or a blend, to the surface of the water in the bathtub. Don’t add other substances like foam or your regular bath oil and immerse your body for about 20 minutes. The heat of the water aids absorption through the skin, whilst you inhale the vapour. Reduce the amount of oils used in baths for babies.

For minor injuries or pain, add 5 to 10 drops of essential oil to 100 ml of warm water then soak a piece of clean cotton in the water. Wring out the excess water and place the cloth on the affected part of the body.

Add 5 to 10 drops of essential oil into a bowl of steaming water, then place a towel over your head and the bowl, and inhale the vapour for a few minutes. You can also purchase steamers made especially for aroma therapy.

Massage is perhaps the most effective method of using essential oils, combining their properties with the therapeutic power of touch. The oils diluted to 5% in carrier oil or base oil, are massaged into and absorbed by the skin. They are put into the blood stream and sent to the relevant parts of the body quickly and effectively.

You can also make your distinctive and personal perfume by blending different oils with unscented alcohol or carrier oil. Apply, as you would normally use perfume.

Essential oils evaporate easily and create distinct mental and emotional atmospheres, they make excellent air fresheners. There are several ways to vaporize oils effectively–from a store bought vapouriser or a potpourri burner to placing a few drops of the oils in simmering pot of water on a stove top or radiator.

Watch Out: Selection of essential oils suiting your requirement is crucial to aroma therapy and this is where you require the help and guidance of an aroma therapist. Most of essential oils though, do not have any negative effect, and thus can be used as effective home remedies–just as your Grandma has been doing since long.

Catch the whiff – 

Basil – A wonderful herb, Basil has a spicy aroma, which resembles that of clove. Its oil is obtained by distillation of leaves and helps in whooping cough, colds, bronchitis, indigestion and during scanty menstrual periods. Basil’s aroma is also effective in curing sleeplessness, nervous tension, hysteria and mental fatigue. One should, however, avoid using this herb in case of pregnancy and sensitive skin.

Lavender – Regarded as one of the most versatile essential oils, it is extracted from distillation of the flowering tops of a lavender plant. Lavender’s essential oil has slight yellow colour and is used for curing asthma, bronchitis, regular coughs and colds, high blood pressure, pre-menstrual syndrome etc. Lavender’s oil is also used as a relaxant for insomnia, nervous tension and other types of depression.

Cedar wood – Essential oil of cedar wood is obtained by distilling its saw dust and wood savings. It helps in improving oily skin, acne, scalp disorders etc. It is better to avoid using cedar wood oil during pregnancy and in case of sensitive skin.

Eucalyptuses – Pluck some leaves out of Eucalyptus that grows in your neighbourhood and feel the aroma. Its essence is obtained by steam distillation of the leaves and helps in coughs, colds, bronchitis and even in fever. Put some essence in warm water and inhale the vapour in case of cold or heavy headedness. You will feel the difference in no time.

Coriander – A widely used spice in India, the charisma of coriander was known even during the ancient days. Its colourless essence with slightly sweet but pungent aroma is obtained by steam distillation of coriander fruit. Coriander oil helps rejuvenate the nervous system, reduces rheumatic pains and improves appetite. Coriander is also known as an aphrodisiac and is used in baths, massages and inhalation.

Lemon – Everyone is familiar with the fresh and invigorating aroma of lemons.  Its essential oil is extracted by crushing the peels of the fruit. Oil of lemon helps in acidity, arthritis, anemia and cough and colds. It helps improve appetite and reduces pain if applied on the spot of an insect bite. One should take note that essential oil of lemon may cause skin pigmentation if exposed to sun.

Orange – A fruit of the lemon clan, orange tree yields a variety of essential oils, which are extracted from its fruits, its leaves and its shoots. These oils are mainly used for ailments like bronchitis, colds and skin care. One should avoid going in sun after putting essential oil of orange as any exposure to sun may cause skin pigmentation.

Rosemary – When a whole plant of Rosemary goes through the process of steam distillation, its essential oil is obtained. Rosemary’s essential oil is found extremely effective in arthritis, bronchitis, burns, colds, dandruff and skin care. Rosemary’s aroma has a placid effect on the nervous system and brings clarity of thought. As a matter of caution, avoid its use during the first trimester of pregnancy. 

Diet and the Risk of Heart Disease

Coronary heart disease or ischemic heart disease has been defined as an impairment of heart function due to inadequate blood flow to the heart compared to its needs, caused by obstructive changes in the coronary circulation to the heart. Narrowing of the arterial lumen is the consequence of deposition of cholesterol in the innermost wall that obstructs the flow of blood to the heart leading to myocardial infarction and angina pain.

High level of cholesterol in the blood may be due to high level of fat or even non – fat calorie in the diet. The energy which is not utilized is stored in the form of fat and when required is mobilized as lipoproteins. Lipoproteins are the packages of lipid and protein carrying cholesterol from liver to various body parts for utilization or storage. Both fat from the diet or that stored within the body is transported throughout the body in this manner only. In its course of passage, cholesterol starts depositing in the walls of blood vessel hence narrowing their lumen size.

These lipoproteins are of several kinds but the most known of them are LDL and HDL. LDL-cholesterol is often referred as bad cholesterol whereas the HDL- cholesterol is considered good cholesterol. LDL is meant for transporting fat throughout the body where as HDL moves the unutilized cholesterol to the liver for its final catabolism and hence to be thrown out of the body.

Symptoms of Silent Heart Attack

The first and only symptom of a silent heart attack could be sudden death! A study found that death rates from silent heart attacks. Those at risk for silent heart attack include diabetics, who are more prone to this type of attack, as well as women, the elderly, and those diagnosed with having heart disease. Those mostly at risk for a silent heart attack are people who have had a previous heart attack. Silent heart attacks can happen especially to those with prior heart attacks and who have diabetes and are over the age of 65 and those prone to strokes. Silent attacks are comparatively rare, they account for about one fourth of all attacks. A common sign of an impending heart attack is discomfort or slight pain. Heart attacks are the number one cause of death in women. Heart attacks are the number one cause of death in women. Heart disease may start with symptoms of angina, which creates pain in the chest area, similar to that of a heart attack. Symptoms of heart attacks include anxiety, a feeling of impending doom, chest pain, sweating, shortness of breath, palpitations, nausea, and vomiting.

Symptoms of heart attacks include anxiety, a feeling of impending doom, chest pain, sweating, shortness of breath, palpitations, nausea, and vomiting. Symptoms need to be looked for on a much deeper level with this type of episode, for even with the painful surface factors stripped away; a heart attack is still a lack of blood to the heart. When having a mild heart attack, immediate treatment options often involve the use of aspirin, oxygen, pain relief, and glycerol trinitrate. Contrary to popular belief, severe or crushing chest pains are not necessarily the only symptom or the primary symptom associated with heart attacks, especially for women. Heart related chest pain is often vague or dull and may be described as a pressure or tightening sensation. With or without pain symptoms in women will almost always include one or more of these heart related symptoms. Men suffer more than women and also suffer more symptoms than women.

Heart attacks can be silent and insidious. I learned those years ago from the misfortune of an aunt that I loved dearly. Unfortunately, the incidence of heart attack and heart disease is on the rise. Improve blood cholesterol levels. It is important to increase the percentage of high density lipoprotein (HDL) in blood. Heart attack or acute myocardial infarction occurs when one of the heart’s arteries is blocked so the blood supply in nutrients and oxygen is cut off. Angina is a protest from the heart that it isn’t getting enough oxygen because of diminished blood supply. A mild heart attack is the most extreme state of oxygen deprivation. A heart attack is a life-threatening event. Everyone should know the warning signs of a heart attack and how to get emergency help. This is the cause of why several people who experience panic attacks wind up in the hospital. Other symptoms may include shortness of breath, nausea, weakness and light-headed.

Depression in Women

Is depression more common in women than in men?

Yes. Women are twice as likely as men to experience depression. The reason for this is unknown, but changes in a woman's hormone levels may be related to depression.

What are the symptoms?

Doctors continue to learn about how women are affected by depression, but there are some common symptoms. If you're depressed, you may have some of these symptoms nearly every day, all day, for 2 weeks or longer:

• Feeling sad, hopeless and having frequent crying spells
• Losing interest or pleasure in things you used to enjoy (including sex)
• Feeling guilty, helpless or worthless
• Thinking about death or suicide
• Sleeping too much, or having problems sleeping
• Loss of appetite and unintended weight loss or gain
• Feeling very tired all the time
• Having trouble paying attention and making decisions
• Having aches and pains that don't get better with treatment
• Feeling restless, irritated and easily annoyed

What causes depression?

Depression seems to be related to a chemical imbalance in the brain that makes it hard for the cells to communicate with one another. It can be triggered by stressful life events, such as the death of a loved one, a divorce or moving (such as leaving home to go to college). Taking certain medicines, abusing drugs or alcohol or having other illnesses can also cause depression. Depression can also be hereditary, which means it runs in families.

In the days following the birth of a baby, it is common for some mothers to have mood swings. They may feel a little depressed, have a hard time concentrating, lose their appetite or find that they can't sleep well even when the baby is asleep. This is called the baby blues and goes away within 10 days after delivery. However, some women have worse symptoms or symptoms that last longer. This is calledpostpartum depression.

How is depression treated?

Depression can be treated with counseling, medicine or both. It's also important to take good care of yourself, to exercise regularly and to eat healthy foods. See the health tips below. Counseling alone may help if the depression isn't severe.

Antidepressant medicines are very effective in treating depression. There are many different kinds of antidepressants. Your doctor will decide which one is right for you. Medicine alone or medicine with counseling can often help most women who have depression.

Some dos and don'ts when you're depressed

• Don't isolate yourself. Stay in touch with your loved ones and friends, your religious advisor and your family doctor.
• Don't make major life decisions (for example, about separation or divorce). You may not be thinking clearly while you are depressed, so the decisions you make at this time may not be the best ones for you.
• Don't blame yourself for your depression. You didn't cause it.
• Don't be discouraged about not feeling well right away. Be patient with yourself.
• Don't give up.
• Do exercise often to make yourself feel better. Exercise will also give you more energy.
• Do eat balanced meals and healthy food.
• Do get enough sleep.
• Do take your medicine and/or go to counseling as often as your doctor tells you to. Your medicine won't work if you only take it once in a while.
• Do set small goals for yourself, because you may have less energy.
• Do encourage yourself.
• Do get as much information as you can about depression and how to treat it.
• Do call your doctor or the local suicide crisis center right away if you start thinking about suicide.

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Are antidepressants safe for any woman who has depression?

If you're planning to get pregnant, talk to your doctor about your medicines before you try to get pregnant. If you accidentally get pregnant while you're taking an antidepressant, tell your doctor right away. Your doctor will know if your particular antidepressant is safe to take.

All medicine you take passes into your breast milk. If you are planning to breastfeed or you currently breastfeed, talk to your doctor about your medicine.

In most cases, it's okay to take birth control pills or hormone replacement therapy (also called HRT) at the same time as depression medicines. Taking hormones may even help some depressed women feel better. However, if your birth control pills seem to be causing symptoms of depression, discuss this with your doctor. He or she may suggest you use another method to prevent pregnancy for several months in order to find out if your birth control pills are causing depression.

Do antidepressants have side effects?

Like most medicines, antidepressants can cause side effects. However, not all people taking antidepressants experience side effects. Any side effects you have will depend on which medicine your doctor has chosen for you.

If you're taking a selective serotonin reuptake inhibitor (SSRI), you may have nausea, vomiting, diarrhea, nervousness, sleepiness or trouble sleeping, weight loss, headaches or sexual problems (such as the inability to have an orgasm).

If you're taking a tricyclic antidepressant, you may have a dry mouth, constipation, blurred vision, a "spacey" feeling, bladder problems, tiredness, sleepiness, sexual problems, dizziness, shaky hands, fast heartbeat or weight gain.

Other antidepressants can cause similar side effects. If a side effect of your antidepressant bothers you, talk to your doctor about it.

How will I know if an antidepressant is helping?

You'll sleep better. Your appetite will improve and you'll have more energy. You'll have a better feeling about the future. You'll feel less sad and it will be easier to make decisions. It is important to be patient. Although you may notice improvement as soon as 1 week after you start taking an antidepressant, you probably won't see the full effects for about 8 to 12 weeks.

How long will I need to take the medicine?

How long you'll need to take the medicine depends on your depression. If this is the first time you've been depressed, your doctor will probably want you to take the medicine for about 6 months. If this is the second time you've been depressed, you'll probably take the medicine for about 1 year. However, if this is the third or fourth time you've been depressed, you may need to take the medicine for years so the depression doesn't come back.

Postpartum Depression and the Baby Blues

Are mood changes common after childbirth?

Yes. After having a baby, many women have mood swings. One minute they feel happy, the next minute they start to cry. They may feel a little depressed, have a hard time concentrating, lose their appetite or find that they can't sleep well even when the baby is asleep. These symptoms usually start about 3 to 4 days after delivery and may last several days.

If you're a new mother and have any of these symptoms, you have what are called the baby blues. The baby blues are considered a normal part of early motherhood and usually go away within 10 days after delivery. However, some women have more severe symptoms or symptoms that last longer than a few days. This is called postpartum depression.

What is postpartum depression?

Postpartum depression is an illness, like diabetes or heart disease. The symptoms of postpartum depression affect your quality of life and include:

• Feeling sad or down often
• Frequent crying or tearfulness
• Feeling restless, irritable or anxious
• Loss of interest or pleasure in life
• Loss of appetite
• Less energy and motivation to do things
• Difficulty sleeping, including trouble falling asleep, trouble staying asleep or sleeping more than usual
• Feeling worthless, hopeless or guilty
• Unexplained weight loss or gain
• Feeling like life isn't worth living
• Showing little interest in your baby

Although many women get depressed right after childbirth, some women don't begin to feel depressed until several weeks or months later. Depression that occurs within 6 months of childbirth may be postpartum depression.

In rare cases, a woman may develop postpartum psychosis. This is a very serious disease and includes all the symptoms of postpartum depression and thoughts of hurting yourself or hurting the baby. If you have thoughts of hurting yourself or your baby, get help immediately.

Who gets postpartum depression?

Postpartum depression is more likely if you have had any of the following:

• Previous postpartum depression
• Depression not related to pregnancy
• Severe premenstrual syndrome (PMS)
• A difficult or very stressful marriage or relationship
• Few family members or friends to talk to or depend on
• Stressful life events during pregnancy or after childbirth (such as as severe illness during pregnancy, premature birth or a difficult delivery)

Why do women get postpartum depression?

The exact cause isn't known. Hormone levels change during pregnancy and right after childbirth. Those hormone changes may produce chemical changes in the brain that play a part in causing depression.

Feeling depressed doesn't mean that you are a bad person, that you did something wrong or that you brought this on yourself.

How long does postpartum depression last?

It varies for each woman. Some women feel better within a few weeks, but others feel depressed or "not themselves" for many months. Women who have more severe symptoms of depression or who have had depression in the past may take longer to get well. Just remember that help is available and that you can get better.

What kinds of treatments help with postpartum depression?

Postpartum depression is treated much like any other depression. Support, counseling ("talk therapy") and medicines can all help. Talk with your doctor about what treatment is best for you.

If I'm breastfeeding, can I take an antidepressant?

If you take an antidepressant medicine, it will go into your breast milk. Talk to your doctor about the risks of taking an antidepressant while breastfeeding. Your doctor can decide which medicine you can use while nursing your baby.

What can I do to help myself?

If you have given birth recently and are feeling sad, blue, anxious, irritable, tired or have any of the other symptoms of postpartum depression, remember that many other women have had the same experience. You're not "losing your mind" or "going crazy" and you shouldn't feel that you just have to suffer through. Here are some things you can do that other mothers with postpartum depression have found helpful:

• Find someone to talk to and tell that person about your feelings.
• Get in touch with people who can help you with child care, household chores and errands. This social support network will help you find time for yourself so you can rest.
• Find time to do something for yourself, even if it's only 15 minutes a day. Try reading, exercising (walking is great for your health and is easy to do), taking a bath or meditating.
• Keep a diary. Every day, write down your emotions and feelings. This is a way to let out your thoughts and frustrations. Once you begin to feel better, you can go back and reread your diary. This will help you see how much better you are.
• Even if you can only get one thing done on any given day, remember that this is a step in the right direction. There may be days when you can't get anything done, but try not to get angry with yourself when this happens.
• It's okay to feel overwhelmed. Childbirth brings many changes and parenting is challenging. When you're not feeling like yourself, these changes can seem like too much to cope with.
• You're not expected to be a "supermom." Be honest about how much you can do, and ask other people to help you when you need it.
• Find a support group in your area. They can put you in touch with people near you who have experience with postpartum depression.
• Talk with your doctor about how you feel. He or she may offer counseling and/or medicines that can help.

Anemia: When Low Iron Is the Cause

What is anemia?

Anemia is a condition that affects your red blood cells. Your red blood cells carry oxygen from your lungs to the rest of your body. Hemoglobin is the protein in red blood cells that allows them to carry oxygen. Your body needs iron in order to make hemoglobin.

People who have anemia don’t have enough hemoglobin. A common cause of anemia is when your body doesn’t make enough hemoglobin because it doesn’t have enough iron. This is called iron deficiency anemia.

There are several other types of anemia, but iron deficiency anemia is the most common.

What can cause low iron levels?

A number of things can cause low iron levels in your body:

Diet. You may have low iron levels if you don’t eat enough foods high in iron (see box below). This is mostly a problem for children, young women who follow “fad” diets and people who don’t eat meat.

Inability to absorb iron. The iron in your food is absorbed by the body in the small intestine. Diseases that affect your small intestine’s ability to absorb nutrients, such as Crohn’s disease or celiac disease, may cause low iron levels in your body. Some foods or medicines, including milk, antacids or stomach acid-lowering medicines, also can prevent your body from absorbing iron.

Growth spurts. Children younger than 3 years of age grow so fast that their bodies may have a hard time keeping up with the amount of iron they need.

Pregnancy. Women who are pregnant or who are breastfeeding need more iron than women who are not pregnant or breastfeeding. That's why pregnant women often are tested for anemia and why they need to eat more iron-rich foods or take a daily iron pill.

Blood loss. Heavy periods may cause low iron levels in women. Internal bleeding, usually in the digestive tract, also can cause blood loss. A stomach ulcer, ulcerative colitis, cancer, or taking aspirin or similar medicine for a long time can cause bleeding in your stomach or intestines.

Symptoms of anemia

• Often, no symptoms
• Paleness
• Feeling tired
• Unusual shortness of breath during exercise
• Unusual food cravings (known as pica)
• Fast heartbeat
• Cold hands and feet
• Brittle nails or hair loss
• Headaches
• Dizziness or lightheadedness

How is anemia diagnosed?

Talk to your doctor if you think you might have anemia. To diagnose anemia, your doctor will probably test your blood. If you have anemia, your doctor may need to do other tests to find out what's causing it.

How is anemia treated?

Treatment depends on what's causing your anemia. For example, if anemia results from losing too much blood, your doctor will need to treat the cause of your blood loss. If anemia results from your diet being too low in iron, your doctor may recommend a change in your diet or iron pills.

Can anemia be prevented?

Some types of anemia can be prevented, such as those caused by diet. You can help prevent this type of anemia by increasing the amount of iron in your diet.

How can I increase the iron in my diet?

Eat more foods that are high in iron (see the box below for a list). Your body best absorbs iron that comes from meat. Eating a small amount of meat along with other sources of iron, such as certain vegetables, can help you get even more iron out of these foods. Taking vitamin C pills or eating foods high in vitamin C, such as citrus fruits or juice, at the same time you eat iron-rich foods or take your iron pill can also help your body absorb the iron.

Some foods prevent your body from absorbing iron, including coffee, tea, egg whites, milk, fiber and soy protein. Try to avoid these foods when you're eating food high in iron.

Foods high in iron

• Liver
• Red meat
• Seafood
• Dried fruits such as apricots, prunes and raisins
• Nuts
• Beans, especially lima beans
• Green leafy vegetables, such as spinach and broccoli
• Blackstrap molasses
• Whole grains
• Iron-fortified foods like many breads and cereals (check the label)

Can iron pills cause problems?

Iron pills can cause stomach upset, heartburn and constipation. Be sure to tell your doctor about any discomfort you notice. The tips below may help reduce discomfort.

Tips on taking iron pills

• Take the pills with food.
• Start slowly. Try taking 1 pill a day for 3 to 5 days, then 2 pills a day until you aren't bothered by that amount. Increase the number of pills until you're taking the amount your doctor recommended.
• Increase the fiber in your diet if you have constipation. This is worth trying, even though fiber may get in the way of how well your body can absorb iron. You'll still be able to absorb some iron, and it's better than not taking any iron if you need it.
• Don't take iron pills at bedtime if they upset your stomach.
• If one type of iron pill causes problems, talk to your doctor about trying a different formula or brand.

Painful Urination In Women

Why does it sometimes hurt when I urinate?

A painful burning feeling when you urinate is often a sign of a urinary tract infection (sometimes also called a bladder infection). However, painful urination can occur even if you don't have an infection. Certain drugs, like some used in cancer chemotherapy, may inflame the bladder. Something pressing against the bladder (like an ovarian cyst) or a kidney stone stuck near the entrance to the bladder can also cause painful urination.

Painful urination can also be caused by vaginal infection or irritation. You might be sensitive to chemicals in products such as douches, vaginal lubricants, soaps, scented toilet paper or contraceptive foams or sponges. If it hurts to urinate after you've used these products, you're probably sensitive to them.

What will I need to tell my doctor?

You should tell your doctor about your symptoms and how long you've had them. You should also tell your doctor if you've had urinary tract infections before (including when you were a child), how many you've had and how they were treated. Tell your doctor about any medical conditions you have, such as diabetes mellitus or AIDS, because these could affect your body's response to infection. Tell your doctor about any known abnormality in your urinary tract, or if you are or might be pregnant. Tell your doctor if you've had any procedures or surgeries on your urinary tract or if you were recently hospitalized (less than 1 month ago) or stayed in a nursing home.

What type of tests will I need to have?

Your doctor will usually be able to tell what's causing your pain by your description of your symptoms, along with a physical exam. Testing your urine (urinalysis) can also help your doctor identify what type of infection you have. Usually, a sample of your urine is taken in your doctor's office and sent to a lab to check for infection.

If your doctor thinks your pain may be from vaginal inflammation, he or she may wipe the lining of your vagina with a swab to collect mucus. The mucus will be looked at under a microscope to see if it has yeast or other organisms. If your pain is from an infection in your urethra (the tube that carries urine from the bladder), your doctor may swab it to test for bacteria. If an infection can't be found, your doctor may suggest other tests.

How are urinary tract infections treated?

If you are a healthy adult man or a woman who is not pregnant, a few days of antibiotic pills will usually cure your urinary tract infection. It's important that you tell your doctor if you have symptoms such as back pain and fever (especially a fever over 101°F, which could mean that the infection has spread to your kidneys). It's also important that you take the antibiotic exactly as your doctor has said, since skipping pills could make the treatment less effective and may allow a kidney infection to develop.

What can I do if I keep getting urinary tract infections?

Some women get these infections over and over again, and they may get some relief from preventive efforts. There are changes you can make in your habits that can help. For example, drink plenty of fluids, especially water. Drinking cranberry juice may also help prevent urinary tract infections. However, if you're taking warfarin, check with your doctor before using cranberry juice to prevent urinary tract infections. Your doctor may need to adjust your warfarin dose or you may need to have more frequent blood tests. If you tend to get urinary tract infections after sexual intercourse, going to the bathroom right after intercourse may lessen your risk.

Frequent urinary tract infections may be caused by changes in the bacteria in the vagina. Antibacterial vaginal douches, spermicides and certain oral antibiotics may cause changes in vaginal bacteria. Avoid using these items, if possible. Menopause can also cause changes in vaginal bacteria that increase your risk for urinary tract infection. Taking estrogen usually corrects this problem, but may not be for everyone.

If you have 3 or more urinary tract infections each year, your doctor may want you to begin a preventive antibiotic program. A small dose of an antibiotic taken every day helps to reduce the number of infections. If sexual intercourse seems to cause infections for you, your doctor many suggest taking the antibiotic after intercourse.

Urinary Tract Infections in Women

What causes urinary tract infections?

Bacteria cause most urinary tract infections. The urinary tract includes the kidneys, ureters, bladder and urethra. Any part of your urinary tract can become infected, but bladder and urethra infections are the most common.

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Why do women get urinary tract infections more often than men?

Women tend to get urinary tract infections more often than men because bacteria can reach the bladder more easily in women. The urethra is shorter in women than in men, so bacteria have a shorter distance to travel.

The urethra is also located near the rectum in women. Bacteria from the rectum can easily travel up the urethra and cause infections.

Having sex may also cause urinary tract infections in women because bacteria can be pushed into the urethra. Using a diaphragm can lead to infections because diaphragms push against the urethra and make it harder to completely empty the bladder. The urine that stays in the bladder is more likely to grow bacteria and cause infections.

How do I know if I have a urinary tract infection?

The box below lists possible signs of a urinary tract infection. Nausea, lower back pain and fever may be signs of a more serious kidney infection. Call your doctor if you have any of these symptoms.

How are urinary tract infections treated?

If your family doctor thinks you have a urinary tract infection, he or she will probably test a sample of your urine to find out if there are bacteria in it. If you have an infection, your doctor will then prescribe an antibiotic. Usually, symptoms of the infection go away 1 to 2 days after you start taking the medicine. Make sure you take all the medicine, even if you are feeling better.

Your doctor may also suggest a medicine to numb your urinary tract and make you feel better while the antibiotic starts to work. The medicine makes your urine turn bright orange, so don't be alarmed by the color when you urinate.

Possible signs of a urinary tract infection

• A burning sensation when you urinate
• Feeling like you need to urinate more often than usual
• Feeling the urge to urinate but not being able to
• Leaking a little urine
• Cloudy, dark, smelly or bloody urine

What can I do if I have frequent infections?

If you have urinary tract infections often, you can try some of the suggestions in the box below. Talk with your family doctor about what changes would be helpful for you.

Your doctor also may give you a low dose of medicine for several months or longer to prevent infections from coming back.

If having sex seems to cause your infections, your doctor may suggest that you take a single low dose antibiotic pill after you have sex to prevent urinary tract infections.

Tips on preventing urinary tract infections

• Drink plenty of water to flush out bacteria. Drinking cranberry juice may also help prevent urinary tract infections. However, if you're taking warfarin, check with your doctor before using cranberry juice to prevent urinary tract infections. Your doctor may need to adjust your warfarin dose or you may need to have more frequent blood tests.
• Don't hold your urine. Urinate when you feel like you need to.
• Wipe from front to back after bowel movements.
• Urinate after having sex to help wash away bacteria.
• Use enough lubrication during sex. Try using a small amount of lubricant (such as K-Y Jelly) before sex if you're a little dry.
• If you get urinary tract infections often, you may want to avoid using a diaphragm as a birth control method. Ask your doctor about other birth control choices.

How serious are urinary tract infections?

Urinary tract infections can be painful. But medicine can keep them from becoming a serious threat to your health.

The kidneys can also be infected, which can be a more serious problem. Kidney infections usually require an antibiotic for a longer period of time and are sometimes treated in the hospital.

Osteoporosis

What is osteoporosis?

Osteoporosis (say: “ost-tee-oh-pore-oh-siss”) occurs when the inside of the bones become porous from a loss of calcium (see the picture below). This is called losing bone mass. Over time, this weakens the bones and makes them more likely to break.

Once total bone mass has peaked — around 35 years of age — all adults start to lose it. However, women are more likely to develop osteoporosis than men. This is due to several factors. Women have less bone mass than men, tend to live longer and take in less calcium. In women, the rate of bone loss speeds up after menopause, when estrogen levels fall. Since the ovaries make estrogen, faster bone loss may also occur if both ovaries are removed by surgery.

If men live long enough, they are also at risk of getting osteoporosis later in life.

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What are the risk factors for osteoporosis?

The following things put you at an increased risk for osteoporosis. The more of the following that apply to you, the higher your risk. Talk to your family doctor about your risk factors.

• Early menopause (before age 45)
• Family history of osteoporosis
• Surgery to remove ovaries before menopause
• Fair skin (caucasian or Asian race)
• Not getting enough calcium
• Sedentary lifestyle (not getting enough exercise)
• Smoking or tobacco use
• Alcohol abuse
• Eating disorders such as anorexia nervosa
• Thin body and small bone frame
• Hyperthyroidism, either from an overactive thyroid or from taking too much medicine to treat hypothyroidism.
• Long-term use of corticosteroids, which are medicines prescribed to treat inflammation, pain and chronic conditions such as asthma and rheumatoid arthritis.

What are the signs of osteoporosis?

You may not know you have osteoporosis until you have serious signs. Signs include frequent broken bones or fractures, low back pain or a hunched back. You may also get shorter over time because osteoporosis can cause your vertebrae (the bones in your spine) to collapse. These problems tend to occur after a lot of bone calcium has already been lost.

How is osteoporosis diagnosed?

If you doctor suspects osteoporosis, he or she may suggest you have a bone scan. A common test that measures bone density is called a dual energy X-ray absorptiometry (DEXA). This test measures the density of the bones in your hips, spine and wrist, which are all places likely to be affected by osteoporosis.

Your doctor may also order an ultrasound or a computerized tomography (CT) scan to help check the density of your bones.

How is osteoporosis treated?

Treatment for osteoporosis starts with changes to your diet. You want to take in more calcium. Your doctor will suggest ways to get more calcium through food, drink and possibly a calcium supplement. He or she may also suggest you take a vitamin D supplement, which helps your body process calcium.

Your doctor will want you to increase your physical activity, especially weight-bearing exercise. This helps increase bone density. Examples of weight-bearing exercise include walking, jogging and climbing steps.

There are medicines available to treat osteoporosis. They include the following:

Biophosphonates. These medicines help reduce the risk of breaks and fractures, as well as increase bone density in the hips and spine. They can be taken in orally (in pill form) or intravenously (with an injection). Side effects include nausea, abdominal pain and irritation of the esophagus (the tube that connects the mouth to the stomach). People who cannot take biophosphonates include people who have kidney disease, low levels of calcium in their blood and women who are pregnant or nursing.

Calcitron. This is a hormone that helps slow the breakdown of bone. It is available as an injection or nasal spray. Side effects include irritation of the lining of the nose and headache (with use of the nasal spray) and diarrhea, abdominal pain, nausea and vomiting (with use of the injection).

Raloxifene. This medicine is used to prevent and treat osteoporosis in women by increasing bone density. It is not a hormone, but it mimics some of the effects of estrogen. Side effects may include hot flashes and a risk of blood clots.

Teriparatide. This medicine is a synthetic form of parathyroid hormone and helps new bone to grow. It comes in an injectable form, and is injected once a day in the thigh or abdomen. It can be used in both women and men for the treatment of osteoporosis. Common side effects may include nausea, abdominal pain, headache, muscle weakness, fatigue and loss of appetite.

Alendronate and risedronate. These medicines are used to help prevent and treat osteoporosis. They help reduce the risk of fractures by decreasing the rate of bone loss. They are taken orally in pill form. Their most common side effect is an upset stomach.

Ibandronate. This medicine helps to slow bone loss and increases bone density. It is available both as a pill or as an injection. If you take the pill, you have 2 options: a daily pill or a monthly pill (the pill you take each month has a greater dose of ibandronate than the pill you take daily). If you take the injection, your doctor or nurse will give you a shot every 3 months. Some of the possible side effects include lower back or side pain, shortness of breath, tightness in the chest, and bloody or cloudy urine.

How much calcium do I need?

Before menopause, you need about 1,000 mg of calcium per day. After menopause, you need 1,000 mg of calcium per day if you're taking estrogen and 1,500 mg of calcium per day if you're not taking estrogen. You should also aim for 800 international units (IU) of vitamin D each day to help your body absorb the calcium.

It’s usually best to try to get calcium from food. Nonfat and low-fat dairy products are good sources of calcium. Other sources of calcium include dried beans, pink salmon, spinach and broccoli.

About 300 mg of calcium are in each of the following: 1 cup of nonfat or low-fat yogurt, 1 1/2 cups of white beans, 5 ounces of salmon, 1/2 cup of spinach or 2 cups of broccoli.

If you don’t get enough calcium from the food you eat, your doctor may suggest taking a calcium supplement. Take it at meal time or with a sip of milk.

Tips to keep bones strong

• Exercise.
• Eat a well-balanced diet with at least 1,000 mg of calcium a day.
• Quit smoking. Smoking makes osteoporosis worse.
• Talk to your doctor about hormone therapy (HT) or other medicines to prevent or treat osteoporosis.