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Women’s Health

International Womens Health Day: Celeb Nutritionist Yasmin Karachiwala Shares 5 Health Tips For Women



Women are always up to date and balance the different facets of life – from work to home to family and personal obligations. Maintaining a healthy lifestyle is fast becoming an important part of our lives in the current situation. Read on as Yasmin Karachiwala, Celebrity Fitness Instructor, this International Women’s Health Day explains how women can lead healthier lifestyles across India.

Know what’s good for your body!

2020 was definitely an eye opener for people across the country when it came to health. The human body, and a woman’s body in particular, needs the right amount of nutrients as the nutrients provide the much-needed energy to support her busy schedule and reduce the risk of illness. A balanced diet with healthy nutrients like proteins, vitamins, minerals, fiber, good carbohydrates from legumes, green vegetables, fresh fruits and nuts like almonds will keep the mind and body strong and healthy and provide energy that enables better sleep and improves brain function.

(Also Read: Top Women’s Health Problems In India)

Dals like Moong Dal and Urad Dal are loaded with B vitamin and help control symptoms of premenstrual syndrome and produce healthy red blood cells that further nourish the skin and hair. Fresh fruits like bananas and berries are low in calories, high in fiber, folic acid and potassium. These fruits act as antioxidants that help with digestive problems and remove toxins from the body. Plus, eating a handful of almonds can go a long way toward improving your health. Almonds are a source of 15 nutrients like vitamin E, magnesium, protein, riboflavin, zinc, etc. Almonds are known to provide energy and satiating properties that can promote bloating and keep hunger at bay between meals. Additionally, almonds can help lower the impact carbohydrate foods have on the blood sugar they eat and affect fasting insulin levels. This makes them a great supplement for women dealing with type II diabetes. So be sure to add these foods to your diet for better long-term health.

(Also Read: Expert Points Out Simple Ways To Keep Heart Health In Check For Women)

Stay active and exercise regularly

Being motivated to stay active during these uncertain times may be challenging, but it’s important to take your time and exercise at least an hour each day. Since this new normal way of life requires everyone to stay indoors, it’s important to find ways to stay active with all of the work that the day brings, whether it’s doing housework or online meetings and calls . If you don’t pay enough attention to your body, it can cause discomfort in your bones and joints. So take 15 minutes every 2 hours and practice light exercises like stretching your body, jogging in your room, walking around the house, or hula hoops. These exercises fill your body with much needed energy and help reduce stress. One could opt for a specific exercise class and opt for yoga, meditation, dancing, Zumba, or focus on exercises such as squats, lunges, burpees, pushups, etc. that help strengthen the core. This will help keep you active, energized, and motivated throughout the week.

(Also Read: 6 Health And Diet Tips For Women In Their 30s)

Exercising at home during the ongoing pandemic to stay fit
Photo credit: iStock

Hydrate, hydrate, hydrate

While a woman’s focus for the day is on completing this to-do list, many often forget to keep the body hydrated. Sometimes the mind confuses dehydration with hunger, which can lead to craving for unhealthy snacks. So if you consume at least 2-3 liters of water every day, the moisture content of your body and skin will be preserved. Drinking water helps maintain normal functioning of the body and all of its cells, muscles, and organs, including the heart and brain. It promotes supple skin, fights body heat, helps flush out toxins and hide the current signs of aging. You can also drink homemade options like coconut water, buttermilk, fresh lime water (no sugar), or a clear vegetable soup to rejuvenate your body and improve the health of your skin.


In the summer, drink water, coconut water, lemon water, and other healthy drinks
Photo credit: iStock

Choose Smart Snacking Options

Often times, women are tied to back-to-back meetings, the need to deliver things on schedule, or do the housework. Since we’re at home, it’s understandable that our new way of taking breaks is a fast-paced Netflix, and while we’re at it it’s often tempting to have tasty, hearty snacks. Most of the unwanted weight gains come from this inattentive snack. It’s important to stay away from them and eat healthy foods like almonds instead. Almonds are a healthy source of energy to keep you active. Almonds can have filling properties that keep your hunger pangs in check between meals and provide energy to navigate the festivities without feeling sluggish. So when you feel hungry, you should eat a handful of almonds.


Women’s Day 2021: Almonds can provide a wide variety of nutrients
Photo credit: iStock

Focus on your mental health

Everyone around us is going through challenging times in the face of a pandemic. In the midst of the pandemic, it can be overwhelming to watch events around us. However, it is important to continue to keep yourself sane by taking your time. It could be as simple as enjoying a coffee on the porch, reading a book, and taking a walk while listening to your favorite songs. Or, you could just talk and share your thoughts with loved ones, but make time for yourself every day!

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Women’s Health

Eating at Night Affects Your Health, Diabetes Risk



Share on PinterestResearchers say eating meals at night can affect blood sugar levels. Eclipse Images / Getty Images

  • Researchers say that nighttime meals can affect blood sugar levels and increase the risk of type 2 diabetes.
  • Previous studies have shown that evening meals can lead to weight gain and increase the risk of cardiovascular disease.
  • Experts say that people who work night or night shifts should try to have their meals as close to “normal” times as possible.
  • They add that what you eat is also important, so making healthy food choices is important.

Eating at night that is out of sync with your body’s natural circadian rhythms could put you at risk for diabetes, according to researchers at Brigham and Women’s Hospital in Boston.

That in itself is not new.

Previous studies have shown that nighttime eating can cause people to make poorer food choices and lead to weight gain, leading to a higher risk of diabetes and cardiovascular disease.

However, the Brigham and Women study specifically looked at how eating in the evening affects blood sugar levels compared to eating during the day.

In the study, researchers placed 19 healthy young people in an environment designed to mimic night shift work

While all study participants “worked” overnight, only those who ate their meals during the night shift saw increased blood sugar intolerance and decreased beta cell function of the pancreas – both potential precursors of type 2 diabetes.

Participants who followed a daily eating plan did not see any of these adverse changes even though they were up all night, the researchers reported.

Previous studies have linked night shift work to an increased risk of cancer, arrhythmias, and even miscarriages.

“These results suggest that the timing of meals was primarily responsible for the reported effects on glucose tolerance and beta cell function, possibly due to the misalignment of central and peripheral ‘clocks’ throughout the body,” said Frank AJL Scheer, PhD , a co-author and neuroscientist in sleep medicine at Brigham and Women’s Hospital, said in a press release.

“While the central circadian ‘clock’ was still on Boston time, the endogenous circadian glucose rhythms suggest that some peripheral ‘clocks’, perhaps that of the liver, have been shifted dramatically to a time zone in Asia,” Scheer continued.

For people with a regular daily work schedule, the advice here is simple: stick to eating during the day, eat a balanced diet, and try to avoid late night snacks.

But for the 23 million Americans who work late at night or on irregular shifts, the answer is not that simple.

Galina Kinel, a New Orleans-based nurse who has been on shifts from 7 p.m. to 7 a.m. several days a week for years, said it was difficult to eat meals during the day.

“If I hadn’t slept until at least 3 or 4 pm [after coming off shift]”I would feel awful so I think it would be difficult to eat during the day,” she told Healthline.

Here’s how she described her schedule:

“I woke up around 4 and had a light meal before going to work, maybe a salad or a small sandwich. I had a coffee around 7 p.m. and another around midnight if I was behind. My lunch was between 1 and 2 in the morning and then maybe I would have a small snack around 4 to 5 in the morning because then I got sleepy. “

And what you eat is also important – especially at night.

“Your body metabolizes food differently at night, and eating heavy can make you less alert and less productive. If you work at night when your internal clock is disturbed, you may feel tired, have trouble sleeping, poor concentration, [and] Difficulty metabolizing food, ”said Laura Krauza MS, RDN / LDN, a clinical nutritionist at St. Lucie Medical Center in Port Lucie, Florida.

Kinel agreed.

“I felt a lot better when I packed lunch than I did when I had lunch in the cafeteria, which was just fried food,” she said.

She added that she and her colleagues felt as though they had put on weight at night.

“Shift work can also have a negative impact on your daily habits and routines and make healthy decisions difficult,” said Krauza. “Routines can help us stay on track.”

Here’s what she recommended:

  • Try to eat at “normal” times.
  • Have breakfast when you get home from a shift.
  • Have lunch when you wake up.
  • Have dinner before your shift.
  • Eat light snacks and stay hydrated to reduce fatigue at night.
  • If you feel that you need caffeine to wake up or stay alert, consume a maximum of 200 milligrams 30 to 60 minutes before your shift and then every 3 to 4 hours. But stop caffeine 8 hours before bedtime.

Ultimately, however, Krauza said, “The best schedule is that for your unique schedule.”

“Focus on healthy proteins and high-fiber carbohydrates for long-term blood sugar and energy levels and try to have your main meal earlier in the evening,” she added. “If you energize your body in advance, you can control your hunger and energy levels during your shift.”

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Women’s Health

Patient remembers ‘so much pain’ during surgery assisted by fake nurse at Vancouver hospital



Alexandra Tymkiw met Brigitte Cleroux in one of her most vulnerable moments. It was December 15, 2020, and Tymkiw was a patient at BC Women’s Hospital in Vancouver who was about to have surgery to remove a polyp from her uterus.

Cleroux was introduced to her as a perioperative nurse who administered pain medication during the procedure, according to Tymkiw, a 40-year-old Burnaby resident who is nicknamed Sasha.

Tymkiw said she was immediately impressed with Cleroux’s demeanor. She described them as loud, condescending, and high-handed, which she found unusual for a healthcare professional.

“I got on the table with my legs in stirrups and I was pulled from the waist down, my legs wide open so they could operate on me. And I’m pretty nervous, ”remembers Tymkiw.

“I’m just saying, ‘Okay, these are professionals … don’t worry.'”

But as it turned out, they weren’t all professionals.

On Thursday, Tymkiw received a letter from the hospital informing her that Cleroux had no nurses when she was assisting with the operation.

In fact, Cleroux, 49, was arrested and charged with $ 5,000 fraud and personalization with the intent to gain an advantage. Vancouver police say they used a real-life nurse’s name to find employment at the hospital, where she cared for patients from June 2020 to June 2021.

Tymkiw also learned that Cleroux faces similar charges in Ottawa and has a long history of identity theft.

“Immediately there is tons of pain”

Tymkiw was deeply troubled by the news, but it also raised new questions about her terrifying experience during a relatively routine procedure.

She said her surgery was performed under local anesthesia while Cleroux was administering pain medication.

“I’m in a lot of pain right away. I just got a snake and I’m supposed to be given pain medication, but there is pain,” said Tymkiw.

Brigitte Cleroux, 49, is charged with posing as a nurse in Vancouver and Ottawa using forged IDs. (Ottawa Police Service)Trying to hide her discomfort, assuming the pain was normal, she tried to take a deep breath.

“Nothing worked and it got to the point where I twisted myself away from the surgeon. I remember my legs just shaking, so there was so much pain, ”said Tymkiw.

She said Cleroux was asked to give more pain medication, but it didn’t help. Tymkiw describes it as “10 out of 10 pain – and I had a kidney stone”.

Eventually the surgeon had to stop the procedure, Tymkiw said.

CBC News has seen no evidence that Cleroux is responsible for the severe pain Tymkiw experienced, and Cleroux has not been charged with any offenses related to directly treating patients in BC

In Ottawa, however, she is charged with assault with a gun and criminal negligence for having administered drugs and injections to unqualified patients in a fertility clinic.

‘Why didn’t you just graduate from nursing school?’

Tymkiw said she hadn’t heard from the police about their investigation.

She is completing her training to become a state-approved masseuse and is aware of how little public discussion about women’s health takes place – especially when it comes to reproductive and gynecological issues.

Because of that stigma, Tymkiw said she had spent most of the last year thinking her experience in surgery was normal. It was only after her twin sister had undergone the same procedure and was not in excruciating pain that Tymkiw realized that there was something unusual about what had happened to her.

Brigitte Cleroux can be seen in an older photo shared by the College of Nurses of Ontario. (College of Nurses of Ontario)

This is what makes Tymkiw so angry about Cleroux’s alleged fraud.

“Your boldness to just sneak in is just so unsettling,” said Tymkiw. “To see this other woman in a vulnerable position, in great pain and with her legs apart.”

According to court documents, Cleroux completed two years of a four-year nursing program in Colorado but was never certified as a nurse. She was first convicted of nurse portrayal in Ontario in 2005 and has a history of similar crimes in Alberta and Quebec.

All of this story leaves Tymkiw with one question.

“All the effort she went into pretending to be a nurse, it’s like, why didn’t you just graduate from nursing school?” She said.

In the letter Tymkiw received through Cleroux, Chief Operating Officer Cheryl Davies says the provincial hospital and health department is now conducting a full review to see how Cleroux was allowed to work there.

Cleroux is slated to appear in the Vancouver Provincial Court for the first time on December 7th.

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Women’s Health

Naomi Osaka Shows Off Strong Legs And Scar In New Instagram Photo



  • Naomi Osaka just posted a BTS photo of her in a metallic mini dress and her super sculpted legs (and scar) are fully in view.
  • The tennis professional starts her day with a three-hour session on the court with her trainer.
  • She also conjures up a healthy breakfast smoothie in the morning to strengthen her workout.

    Naomi Osaka’s expression may look casual in her latest Instagram post, but the professional tennis player’s newest ~ lewk ~ is EVERYTHING.

    Naomi, 24, was standing in front of the make-up mirror of my dreams in a silver mini dress and high heels. But honestly, all eyes are on her strong, kilometer-long legs!

    “😃 the scar on my leg will never go away,” the tennis star captioned the photo.

    Within minutes the photo was full of comments and likes, with screenwriter Lindiwe S. Müller-Westernhagen writing “Welllll HOT DAMN GOOD GODDESS✨” and actress Taraji P. Henson commenting on what we all think: 🔥🔥🔥🔥🔥🔥🔥 .

    Another fan wrote “Serving us legs Ms Osaka 🔥🔥🔥🔥🔥🎾” which, if you take a quick look at the photo, is 1000% true.

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    So unless she gets inducted into the Forbes Under-30 Hall of Fame (she’s one of only two sports stars to be named, the other is LeBron James so we’re in good company) or closes the tennis court, Naomi stays STRONG.

    She starts her day with a three-hour session on the tennis court with her trainer, Abdul Sillah, she told Us Weekly.

    “I love my time on the pitch,” said Naomi. “My morning exercises alternate between basic strokes, cardio and leg exercises.”

    She usually starts her day with a delicious smoothie, she told Mind Body Green. Naomi’s favorite foods are strawberries, bananas, blueberries, mangoes, chia seeds, BOYDARMOR LYTE coconut for extra nutrients.

    “For my post-workout smoothie, I tend to use more vegetables than fruits in my pre-workout option,” she told the point of sale. “Adding a spice like ginger also gives it great flavor.” Naomi uses apples, spinach, and cucumber in her cool-down from her most intense workouts.

    After her sweat lesson with her trainer, Naomi spends some recovery time with a physical therapist.

    “It’s so important to rehydrate yourself!” She told Women’s Health. That is why their snacks are fruit and recreational sports drinks. Lunch is usually a large bowl from Sweetgreen, their favorite chain restaurant. Delicious!!

    Naomi started getting creative in the kitchen during the pandemic, telling Women’s Health that she learned to cook some of her favorite dishes during the downtime. She can now prepare her mother’s lamb stew, Haitian-inspired dishes, and steak risotto. “There’s something so comforting about the warm and creamy rice and steak,” she said.

    On her days off, Naomi stays active with new activities like ice skating, she told Us Weekly.

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    Naomi also stays active on her days off. “I love trying different activities that help me switch off and relax,” she told Us Weekly. “Ice skating is pretty cool.”

    Naomi also told Women’s Health that she uses meditation to keep herself on the ground.

    Jacqueline Tempera is an award-winning writer and reporter who lives in Boston with her cat, Roxanne.

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