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<p>The definition of self-care is a bit distorted today. Contrary to what most people think, self-care isn't just about going for vacations to exotic locations, buying yourself expensive material things, going to a spa for a massage. While they can be great ways to feel good about yourself, their effects aren't long-lasting. I mean, how long does a fresh haircut last? A few days till your next hair wash? What after that? </p><p>Real self-care is about turning inwards. It's about accepting and embracing all of you. You might be in a mess, but you can still practice great self-care by being proud of who you are and what you do. </p><h2>Why is self-care important? </h2><p>To make this world a better place, who does it start with? YOU. Each one of us. It is all about what helps fill your cup before you go out and help others, and when we begin to care about ourselves a little more, our health and life can start to change. </p><p>It's so important to be conscious about self-care (the real kind) in today's times because most of us are running a rat race. We wake up with a tonne of things to do and thinking about what needs to be accomplished the next day, and in this process, we get so lost that we forget about ourselves. The  lack of self-care can lead us to feel demotivated, burned out, unhappy, dissatisfied, unfulfilled, and moody. So, self-care plays a huge role in managing our emotional and mental health. </p><p>Most people today struggle to answer this question: Do you feel good about yourself? How you feel about yourself at the end of the day, is a measure of your quality of life. </p><p>You may have a huge social circle, a hefty bank balance, millions of followers of social media, but if you cannot answer this one question on most nights, then it's an indicator that you need to focus on self-care and go deeper into this aspect. </p><h3>Here are 20 ways to practice self-care almost every day</h3><h3>1. Setting healthy boundaries</h3><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_set-boundaries_1626943450167.jpg"></figure><h3> </h3><p>Setting boundaries is a huge form of not just self-respect but self-care too. Setting boundaries could be something as simple as saying “no”, to someone or something. A simple no, without any explanations or feeling guilty. If you do not set boundaries for yourself, someone else will set them for you. This can be done at work with your colleagues, boss, or in your family with your spouse, siblings, kids, and parents. </p><h3>2. Building a morning routine </h3><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_Make-time_1626943468666.jpg"></figure><p>A solid morning routine is a sacred time that you give yourself before the day begins. It could be something as simple as freshening up, setting intentions for the day, doing some yoga asanas and stretching exercises, and maybe drink a refreshing cup of chai you wish to sip in solitude. Giving this time to yourself helps in setting the foundation for the rest of your day. So, no matter what the day presents, you have prepared yourself by staying grounded. </p><p>AlsoRead0</p><h3>3. Social media detox</h3><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Media-detox_1626943880807.jpg"></figure><p>After a long day at work, you might resort to social media and think of it as a form of self-care, and in your honest attempt, social media only leaves you feeling stressed, more anxious, unhappy. Not to forget, you have wasted a lot of time scrolling through it, have stayed up late at night and not given yourself the sleep you deserved. Does this sound like your story? </p><p>Refrain and resist using social media. While it has its advantages, you do not want to use it as a form of self-care. Instead, disconnect, take a break and connect within. </p><h3>4. Fasting </h3><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Fast_1626943886836.jpg"></figure><p>When it comes to self-care, it's not just about adding more things to your daily life. It can also be about what you can remove from your daily life. Here, it's with respect to fasting and maintaining a disciplined eating pattern. Fasting with an intention to take care of yourself, and allowing it to do its job of cleansing and detoxification effectively, is beautiful and counts as self-care too. </p><h3>5. Disconnecting from toxicity </h3><figure class="image"><img src="https://assets.zeezest.com/images/PROD_let-go-of-toxic_1626943956769.jpg"></figure><p>Letting go of what does not serve you anymore, can actually be the greatest form of self-care. Whether it's a social circle, a friend, colleague, neighbour, or anyone, just excuse yourself because “anything that disturbs your peace is too expensive”. </p><h3>6. Offering forgiveness </h3><p>Forgiveness is truly a gift we can give ourselves. The inability to forgive, whether it is holding on to the past, hurt or betrayal is like rust that slowly eats us from within, robbing us of the finite time we have in this life, which is the opposite of self-care. Yes, in some cases forgiving someone can be difficult, but not impossible. Start the process, at the very least. </p><h3>7. Sitting in silence or “BE” ing </h3><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Pause_1626943923710.jpg"></figure><p>It is the gift of silence. It is a way to find peace and joy in the mundane. Every single day we are just so busy doing one task after the other that we rarely get to pause and just be. </p><h3>8. Giving </h3><p>The happiest people are the ones who give whatever they can. It doesn’t always have to be worldly things. It could be a helping hand, a listening ear, or a note of appreciation. Give without expecting anything in return. It is the easiest way to feel happy and fulfilled. </p><h3>9. Unplugging and slowing down during weekends </h3><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Rest_1626943940042.jpg"></figure><p>In this fast-paced culture, a lot of us can actually find it hard to slow down during weekends, but this is where self-care can step in. We need to break away from feeling guilty about resting and not working on a day when we are supposed to take rest. It might not be your personal need, but your body and mind need it. Weekends exist for a reason, and so we must honour them. </p><h3>10. Going for a health check-up </h3><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Health-checkup_1626943967882.jpg"></figure><p>You do not have to be sick or ailing to get your blood work done. Ideally, this should be done at least yearly, if not every six months. A proactive approach towards health and your well-being is the truest form of self-care. It means that you care and respect yourself and your body and want to give it the best all the time, so it doesn’t have to go through any suffering later on. </p><p>AlsoRead1</p><h3>11. Getting high on LSD (Long Slow Deep Breaths) </h3><p>Before you raise your eyebrows, LSD here means - long, slow, deep breaths. It's said that deep breaths are little love notes you can give yourself. Your existence is because you are able to breathe freely. Is that a big enough reason to just take a pause and take long, slow, deep breaths. </p><h3>12. Getting your beauty sleep </h3><p>In a time like now, where sleep seems so elusive, ensure your get your slumber. Not just one day, but every single day. Prioritise it. Sleep is a natural feel-good drug. Its importance in our lifestyle is undebatable. Just by giving the basics of what your body needs, which is good food, movement, and tools to be emotionally stable, and deep sleep is enough self-care. Your body doesn’t demand much to be healthy. </p><h3>13. Asking for help </h3><figure class="image"><img src="https://assets.zeezest.com/images/PROD_ask-fro-help_1626943981238.jpg"></figure><p>So many of us hesitate to ask for help and then end up wishing for someone to come forward and offer help and when that doesn't happen, we get disappointed. Need help? Ask! You don't have to do everything all by yourself. Be kind to yourself. </p><h3>14. Appreciating someone </h3><figure class="image"><img src="https://assets.zeezest.com/images/PROD_appreciate-people_1626944001568.jpg"></figure><p>It is the quickest way to feel good about yourself, and whatever makes you happy is self-care at the end of the day. If you are the one who craves appreciation, learn and start to honestly appreciate other people. You get what you give. </p><p>We, humans, have an attitude of lack and thus we continuously try to safeguard ourselves, step back from appreciating others, and look for opportunities to pull them down. Only if you genuinely appreciate the virtues in them, you as a person will begin to grow, not just spiritually but in every area of your life. </p><p>AlsoRead2</p><h3>15. Appreciating yourself</h3><figure class="image"><img src="https://assets.zeezest.com/images/PROD_appreciate-self_1626944009043.jpg"></figure><p>This one might leave you feeling all happy and sentimental, but in a good way. Record or write a couple of things you truly love about yourself and then read or hear it over and over again for one week. It will make you feel very good about yourself and will help fill the gap when we don’t get appreciated. This is a powerful practice. Do it mindfully. </p><h3>16. Engaging in a hobby </h3><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Hobby_1626944022241.jpg"></figure><p>There is a reason why we ask our clients about their hobbies during our consultation with them. Having a hobby means you have something in your life that is beyond your daily chores. </p><h3>17. Having a good cry </h3><p>Although often seen as a sign of weakness, crying can be good for you. A good cry is cathartic. Scientifically, it’s proven to be one of the best ways to release stress and cortisol, which is a stress hormone. </p><h3>18. Having a good laugh </h3><p>If crying is so therapeutic, laughter is more so. Whether it's managing pains, improving your digestion, stimulating the vagus nerve, boosting immunity, or simply inducing relaxation, a good laugh can serve several purposes. Every time we laugh, it tricks the brain into believing that we are happy, even if it's fake laughter. It is powerful. </p><p>AlsoRead3</p><h3>19. Embracing a bad day </h3><p>Not all days are good. You can have a bad day too. When there is light, darkness can still find its way. The earlier we accept this fact, the better and happier our lives will be. In case you are having a bad day, accept it, sit with your feelings, acknowledge them, and see if there is a lesson you can take away from the day. Using band-aids to cover up a bad day, like partying when you actually don't feel like it, shopping, drinking, smoking, binge eating, or substance abuse, may take you away from reality, but only for a few hours. The crash that follows after that can leave you feeling even more miserable. So, just embrace a bad day, do your best that day, and go to bed hoping for a better one tomorrow. </p><h3>20. Creating a timetable </h3><figure class="image"><img src="https://assets.zeezest.com/images/PROD_time-table_1626944039894.jpg"></figure><p>You might probably already know all the forms of self-care listed above, but to be able to do them, you need to first learn how to manage and budget your time well. The inability to manage time is one of the most common obstacles today, and because of that, self-care is put on the back burner. You can practice self-care every single day, and not just leave it for weekends or birthdays, provided you add it to your to-do list and prioritise it. </p><p>Having said this, do you notice one thing? All of the above forms of self-care are free. So, thinking that self-care is all about exotic vacations, expensive clothes, delicious food is just a myth. You can practice self-care, right here and right now, without spending a single penny. </p><figure class="table"><table><tbody><tr><td><figure class="image image-style-align-left image_resized" style="width:10%;"><img src="https://assets.zeezest.com/images/PROD_luke_coutinho_profile_1627042344265.jpg"></figure><p><i> Luke Coutinho is a holistic lifestyle coach - integrative and lifestyle medicine, and the founder of YouCare - All about YOU by Luke Coutinho. </i></p></td></tr></tbody></table></figure>

Here’s an easy guide that will help you get started on your self-care journey today. What’s more? It doesn’t cost a penny.

Here’s an easy guide that will help you get started on your self-care journey today. What’s more? It doesn’t cost a penny. Read full story on Zeezest.com.

20 Ways To Practice Self care At Home Every Day By Luke Coutinho

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<p>Getting pregnant post 30 is no longer a new trend. Madhuri Dixit became a mother at 36, Aishwarya Rai Bachchan at 38, Kareena Kapoor Khan at 36, Anushka Sharma at 33. The list is endless.</p><p>Over the last two decades, celebrities have flaunted and helped ease the conversation around pregnancy at an advanced age. But it remains a topic of concern in families, especially where financial resources to tackle medical complications, are limited. My own decision to start a family was no different. When I had the first conversation with my husband, we were on the same page. And then the pandemic hit!</p><p>I spiralled into uncertainty and self-doubt. My happy dream turned into a nightmare and there were many questions on my mind. Was this the right time to start a family? Can we take care of everything on our own? Would I even be able to conceive?</p><p>News of friends giving birth or adopting children did not help my mental state either. </p><p>AlsoRead0</p><h2>A period of self-doubt</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Planned-pregnancy-image-2_1627621101968.jpg"></figure><p>You can never give what you don’t have. If I don’t have a healthy lifestyle, how can I give one to my child, I thought.</p><p>I needed an objective view and set up an appointment with my gynaecologist. As a patient of <a target="_blank" rel="noopener noreferrer" href="https://zeezest.com/health/what-nutritionist-simrun-chopra-wants-you-to-know-about-pcos-564">PCOS</a>, I wanted to get a realistic picture of my chances of conceiving in my mid-30s. Once she gave me a clean chit, and assured me that my biological clock was working just fine, it was time to take the next step.</p><p>I needed people who would understand and not judge, who would make suggestions without being coercive. I called up two of my closest friends. This was the first time that I spoke of my fears to anyone. They made me realise that what I was really scared of was uncertainty of the pandemic as well as of the future. I desperately wanted to give my child a perfect life. But I could not guarantee it.</p><p>My next call was to my mother. In all the years, she had never known me to be terrified of anything. I was the go-getter. I realised that this side of me was as new and scary for her, as it was for me. She gave me the soundest advice, “Do what makes you happy. Have a child only if you feel ready. And even if you don’t, that will be your decision. No one has the right to judge you. Your happiness and well-being should be your priority.”</p><p>My husband and I decided that we wanted to wait a little more before having a child, at least till we had a better idea of how the pandemic would change our lives.</p><p>AlsoRead1</p><h2>Take advice, but decide on your own</h2><p>Whether facing your own challenges or not, the topic of pregnancy brings out the all-knowing padoswali (neighbour) aunty in everyone. From friends, neighbours, and relatives, you will receive an unprecedented amount of advice. Right from advice on conception to home remedies, they have a quick-fix for everything. Here are some that I got: ‘Eating a banana offered to the holy fire during a religious ceremony will ensure a child within a year.’ ‘Trying new positions every single time will speed up the process.' Bring on the Kamasutra. ‘Consuming milk and curd will ensure a fair baby.' Who cares if you are lactose intolerant? ‘Try during the full moon, you’re sure to conceive.’ Who needs foreplay?</p><h2>7 tips easy tips that might come in handy for women planning to have children in their mid-30s:</h2><h3>1. Start a pre-natal plan</h3><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Planned-pregnancy-image-5_1627621004822.jpg" alt="baby planning tips"></figure><p>My gynaecologist suggested pre-natal tests for me and my husband. It is a myth that men can father a child at any age. Sperm count can be impacted due to various reasons. Don’t listen to people who will shame you for getting your husband tested. It is important for both partners to be tested to ensure that they are medically fit to start a family. These tests also help detect possible problems in either partner and start medication early. Keep in touch with your doctor at every stage.</p><h3>2. Communicate</h3><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Planned-pregnancy-image-3_1627621034006.jpg" alt="baby planning tips"></figure><p>Talk to your partner. The biggest mistake I made was to hide my thoughts from my husband because I didn’t want to hurt him. You are both in this together. It would be unfair for you to feel pressurised to get pregnant. Similarly, it would be unfair for him to keep hoping for a child while you are secretly on the pill. For the husbands, listen to your partner. Even if you don’t understand any of it, just give her a patient hearing. Respect her feelings and talk about yours. Mutual decisions are the best decisions.</p><h3>3. Reach out for help</h3><p>Men, unfortunately, are rarely taught about women’s issues. Anything related to a woman’s body or her feelings are taboo topics. Women, too, are taught to keep secrets. Both men and women, are unaware of the physical and hormonal changes that take place during pregnancy until they actually start happening. It’s not all glowing skin and attentive husbands. No one talks about the acne break-outs, the frequent pee breaks, and the constant additional weight. In such scenarios, find help. From a wise elder to a non-judgmental friend, or a professional therapist. Create a safe space for each other to talk, and not feel guilty.</p><h3>4. Our journeys are unique</h3><p>Pregnancy is not the most beautiful experience and motherhood is not the most delightful journey, for everyone. Most women are forced to become mothers when they are unprepared. But to admit it feels like a sin. You will often find women saying that it is normal to feel scared and jittery, and that you will get used to it in good time. Don’t get forced into guilt. That is a recipe for disaster in the long run.</p><p>AlsoRead2</p><h3>5. <i>Padoswali </i>aunty is not always wrong</h3><p>Yes, all the advice can feel overwhelming and irrational. When desperate, you may feel tempted to try it all out, from milk to the moon. Step back and think. You’ll find that amidst all the bizarre advice there are some actual gems. Alcohol and tobacco can have an impact on your pregnancy. Consult your doctor on ways to cut down the intake. Calcium is important. If you are lactose intolerant, ask for calcium supplements. Working till early hours in the morning and binge-eating can feel normal but a healthy lifestyle is important. Adjust your routine to make sure that you get enough sleep and eat right. A good rule of thumb is to follow the cycle of the sun. It will help you set your rhythm. Find healthy alternatives for your binge-eating. We don’t crave for a particular food; we actually crave for certain tastes. So, if you have a sweet tooth, replace chocolate bars with fruits (banana has high sugar content). If you like your crisps, replace them with baked alternatives. Regulate your food intake to match your day. Consult a dietician, if required.</p><h3>6. Marie Kondo your life</h3><p>People, places, work, material possessions - if they don’t spark joy, give them up. Your and your partner's mental health is important and plays a big role in your physical health. <a target="_blank" rel="noopener noreferrer" href="https://zeezest.com/health/breathe-easy-the-best-anxiety-deep-breathing-techniques-revealed-5476">Body anxiety</a> is real and it can manifest itself in various forms, right from infertility to cancer. It is important to be happy and calm even before you get pregnant. Don’t grin and bear it. Find a solution.</p><h3>7. It truly takes a village</h3><p>As Dumbledore put it perfectly, “Help will always be given at Hogwarts to those who ask for it.” You may be living in a nuclear family but help is available all around you. Just ask for it. Age and experience have their own worth. Don’t hesitate to benefit from them; be it neighbours, relatives or parents, they have a world of wisdom to give.</p><p>I’m still on my pre-natal journey. I’m following my doctor’s advice and keeping an open mind. I don’t know if I will conceive over the next year. What I do know is that I will try my best to keep my body and mind healthy. And if the child comes, I will try to give him/her a happy and safe place to grow. </p>

Inundated by all the advice and stress that comes your way? A writer shares easy tips to help make yours easier. 

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<p>Shravan, the fifth month in the Hindu calendar, is an auspicious period dedicated to Lord Shiva. The holy month usually falls during the peak of the monsoon and every state has a region-specific celebration on Shravan Purnima. During this period, people observe extensive fasts. While some fast on the four Mondays of the month, also called Shravan Somwar, others observe a fast for the whole month.</p><h2>How is Shravan fasting done?</h2><p>People generally eat only one meal during the day which is eaten after sunset and is called Eka Bhukta Bhojan. It consists of specific fasting foods. Abstinence is also a part of Shravan during which devotees stay away from alcohol, non-vegetarian food and foods that contain salt, garlic or onion.</p><p>However, fasting and abstinence during Shravan don’t mean you have to starve yourself. The intention is to learn self-control and detoxify the body. If you want to observe a fast during Shravan, nutritionists suggest that you plan your diet of Shravan foods so that you remain healthy. Keeping in mind the food items that are allowed and not allowed, these tips will help decide what can work as fasting foods.</p><p>AlsoRead0</p><h2>Planning your meal for Shravan fasting</h2><h3>1. Incorporate dairy products in your Shravan fast</h3><p>Bengaluru-based Dr Priyanka Rohatgi, chief clinical nutritionist, Apollo Hospitals recommends incorporating milk in the form of sugar-free fruit milkshake or fruit lassi in your Shravan fast. As fasting foods, these will help to keep you energetic throughout the day. Disha Jhaveri, a Mumbai-based clinical nutritionist, adds that a lot of people end up compromising their protein intake with fasting foods. To compensate, you can consume up to 750 ml of milk and include dairy products in your Shravan foods. This ensures that your body gets all the nutrition.</p><figure class="image image-style-align-left"><img src="https://assets.zeezest.com/images/PROD_Id-883-Keep-yourself-hyderated_1615464200370.jpg"></figure><h3>2. Maintain electrolytes with coconut water </h3><p>"The first rule of fasting is to stay hydrated and maintain one’s electrolytes. Unsweetened buttermilk and coconut water keep you hydrated. These beverages have sodium, potassium and minimal sugar,” says Dr Rohatgi. These drinks make great substitutes for fasting foods.</p><h3>3. Nutrition boost with dry fruits</h3><p>Dr Rohatgi also suggests including dried fruits and nuts in your Shravan foods plan. For fasting foods, almonds, walnuts and dates in the diet are a good source of protein and omega-3 fatty acids. </p><h3>4. Alternatives to wheat</h3><p>"<i>Rajgira</i> and <i>singhara </i>(water chestnuts) are better alternatives to starchy potatoes. You can easily make parathas using these ingredients as well as desserts such as <i>sheera</i> and <i>kheer</i>. Try to stick to roasting and boiling instead of deep-frying your Shravan foods. Millet is another nutritious substitute that can be a part of your Shravan meal plan," says Jhaveri. Accompany the usual fasting foods such as <i>sabudana </i>(tapioca) and <i>rajgira </i>(amaranth) with a healthy cooler drink, adds Dr Rohatgi. Make a drink of cucumber, celery, mint and lemon to go with your Shravan foods.</p><p>AlsoRead1</p><figure class="image image-style-align-left"><img src="https://assets.zeezest.com/images/PROD_Id-883-Better-alternatives_1615464223892.jpg"></figure><p> </p><h2>Shravan fasting meal plan</h2><p>Mumbai-based Dr Siddhant Bhargava, co-founder and nutritionist, Food Darzee offers a fasting foods plan for the entire day:</p><h3>Breakfast</h3><p>Dr Bhargava recommends starting your day with a glass of milk and some dry fruits. This will help you retain energy. You can also pair the glass of milk with fruits like chikoo or apple.</p><h3>Lunch</h3><p>Have vegetables and include a source of protein like cottage cheese or soya. Eating vegetables like spinach and kale will provide you with the required minerals for your body.  Since you’ll be refraining from grains and pulses, <i>sabudana khichdi</i>, <i>moriya </i>(Indian barnyard millet) <i>ki khichdi</i>, boiled potato chaat and vegetables or <i>singhara chillas</i> are a few healthy alternatives.</p><h3>Evening snacks</h3><p>"On rainy evenings, none of us can avoid the temptation of fried food so we must look for healthier alternatives. Replace unhealthy foods like fried potato and banana chips with roasted preparations. You can add roasted papad or roasted <i>chivda </i>to your list. Eat raw bananas or potatoes in a limited quantity to avoid stomach discomfort," adds Dr Bhargava. To keep yourself hydrated, he recommends drinking at least eight to ten glasses of water. You can even have green tea in the evening.</p><p>AlsoRead2</p><h3>Dinner</h3><p>Dr Bhargava suggests a meal that includes chapatis made of <i>rajgira</i> flour or <i>singhara</i> flour or <i>moriya ki khichdi</i>. Accompany these with two bowls of vegetables or two bowls of salad with cottage cheese or soya and a homemade dessert. You can also have a cup of skimmed milk and some fruits before going to bed.</p>

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<p>Don’t do this. Eat that. Rest as much as possible. Do not go to the gym. A pregnant woman is constantly bombarded by pieces of advice, and dos and don’ts. If you’re one of them, sit down and take a deep breath, we’ve got help!</p><p>“Pregnancy can be a beautiful journey, full of memorable moments. But it can be complicated at the same time – morning sickness, back pain, tiredness, and much more. This phase brings with it a new set of nutritional needs and safety concerns, too. Begin by listening to your body, taking good care of yourself, and staying active,” shares Sucheta Pal, ambassador of Zumba® Fitness India, postnatal fitness specialist, and founder, Mom.bod.strong postnatal program.</p><p>Here, she shares with us tips that helped her stay energised and active in the period, and helped her feel her personal best during this milestone of a phase.  </p><h2>1. Educate yourself</h2><p>Ask as many questions and clear your doubts regarding pregnancy and childbirth, but ensure you rely on an expert, and not depend on the internet for answers. It is also important to choose your gynaecologist wisely. “Mine was a planned pregnancy, so I researched and took a good amount of time to choose my gynaecologist. I wanted someone who would understand me and who I could speak openly to,” Sucheta says.</p><h2>2. Exercising is key</h2><p>Regular exercise is beneficial for both, the mother and the baby. She advises taking it slow during the first trimester. “A woman has to be extra cautious because that’s when the base of the baby is being built and you don’t want to disrupt that process.” Even after that, Sucheta suggests, you speak to your doctor and ensure there are no medical complications before getting into a full-fledged fitness routine in the second trimester. The most helpful during this phase are the core and pelvic floor (a wide sling of muscles at the base of a woman’s pelvis) strengthening exercises since pregnancy hormones can cause your pelvic floor muscles to soften and slacken slightly.</p><p>Talking about her exercise routine during the trimesters, Sucheta says, “I did everything from strength training, Zumba (for cardio benefits) to mobility exercises during my pregnancy. But I reduced it to 30 per cent of what my capacity was before pregnancy. For strength, I reduced the weights and opted for more repetitions to avoid exhausting myself. As for Zumba, I did more of the upper body movements and put less pressure on my feet. These were combined with prenatal yoga moves, a form of mobility, which helped my body relax and move in different directions because pregnancy makes your body stiff.”</p><p>AlsoRead0</p><h2>3. Stay hydrated at all times</h2><p>During this phase, your blood is supplying oxygen to the baby through the placenta and this means that your blood volume increases to manage this additional activity. You need to drink more water and stay hydrated to support this activity. Plus, the baby is floating in the amniotic fluid in the body, and dehydration may decrease the level of this fluid.</p><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Sucheta-Pal-image-1_1626965028584.jpg"></figure><h2>4. Do not exhaust yourself</h2><p>An important point pregnant women need to understand is that while you can practice strength training and cardio exercises during this period, this isn't the time to start building muscles or go on a weight loss plan. So, don’t overexert yourself. “Remember, there’s a medical reason why you can’t do such exercises during pregnancy otherwise the doctor will never ask you to avoid them.”</p><p>You can’t be exhausted or out of breath because that may affect the oxygen supply to the foetus. “Try out the talk test. If you can talk while working out, then it’s fine, but if you can’t finish a sentence or talk at all, then you need to sit down, breathe in and breathe out, and start your workout again,” explains the fitness expert.</p><h2>5. Maintain optimal body temperature</h2><p>Ensure that you’re in a well-ventilated room or space – whether you are working out or just resting – and don’t let your body temperature increase too much. This is to avoid heat stress to you and your baby.</p><h2>6. Avoid movements that involve balancing on one leg</h2><p>In the third trimester, your baby is growing so your centre of gravity shifts to the front. Hence, during this time, you must avoid any kind of movement that involves balancing on one leg or too much movement that involves needing both the legs like a jump because there is a risk of you falling forward. </p><p>AlsoRead1</p><h2>Prepare for post-partum fitness</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Sucheta-Pal-image-2_1626965039510.jpg"></figure><p>“While the medical fraternity says women are ready to exercise six weeks after childbirth; in all honesty, we are not. Give yourself three to four months to regain strength. And when you do, include cardio, strength training and mobility exercises to help build that stamina and muscle mass back,” Sucheta points out. She learnt about this after the birth of her son, and today, she is spreading awareness about post-partum fitness via her Instagram profile. The fitness expert has even launched a first of its kind post-partum fitness program called Mom.Bod.Strong to help women regain strength after delivering their little ones.</p><p>“Please understand what has happened to your body and the changes it has gone through, and decide your next steps carefully. And if you decide to exercise, please do so under the guidance of an expert,” she explains. “Postnatal exercise is essential for all women, but it must be safe, effective and appropriate. There are some exercises that can help you heal and others that may have a negative effect on your body and delay your progress. Especially, if you jump right back into your regular fitness routine without first rehabilitating. You must know what might help and what to avoid. There are many pieces of contradictory advice out there, and learning from a postnatal specialist is a must.” </p><p>Continue with the core and pelvic floor exercises you started during pregnancy, or start afresh. This is essential to help deal with urinary incontinence, back pain, knee pain and other issues that the new mother may be dealing with, and to train, heal and strengthen that core and pelvic floor, and bring them back to their functional capacity. These movements are essential to understand the deep core stability system, too. </p>

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<p>Ever wake up on the wrong side of the bed and catch yourself wondering what it could be? Is it acidity, or did you sleep awkwardly? What could that chilling pain on the left side of your chest be? Hmm. “Let’s check on Google.” An hour of frantic browsing later, you’re totally awake freaked out about having a heart attack or a punctured lung! Well, that’s what you get for trusting Dr Google, who fared as badly at medical exams as we did in Algebra class.</p><p>Jokes aside, searching for illnesses based on symptoms you’re showing can come across as a quick remedy. And while natural, can often be more counterproductive than helpful. The internet might be turgid with information, but let’s not forget the downside of what we famously call – information overload. The other thing is that much of what you read online isn’t credible or verified. Had it been, otherwise, we wouldn’t have the phrase – Fake News.</p><p>But given the current circumstances created by the Covid-19-induced lockdown, we’re all constantly on the edge, with every sneeze and cough sending us into a spiralling whirlpool of anxious thoughts. And so, searching on Google becomes instinctive. How does one control these urges?</p><p>We asked three health experts for help and here’s what they have to say.</p><h2>To Search Or Not to Search</h2><p>While searching for your symptoms online can save you from a visit to the doctor, in some cases, it is largely not advisable. Dr Farah Ingale, consulting physician and director of Internal Medicine, Hiranandani Hospital in Vashi, Mumbai, elucidates, “The human body is complex and dynamic. Self-diagnosis [based on what you find online] is dangerous, because it focuses on symptoms alone, unlike a medical diagnosis, which is based on multiple factors, such as personal/family history, signs and lifestyle.”</p><p>He adds that self-prescribing medicines or following treatment based on online search can worsen the situation considerably and can also have a bearing on your mental health, aside from other side effects, such as stress and anxiety and lead to side effects such tension, headache, palpitation and insomnia. </p><p>AlsoRead0</p><p>And the key to controlling the urge of acting upon solutions you find online lies in understanding the difference between health information and advice. Echoing this, Dr Ravindra M Mehta, senior consultant and HOD, Pulmonology and Interventional Pulmonology, Apollo Specialty Hospitals, Jayanagar, Bengaluru, shares, “What you find on the internet is information put together by an individual or organisation based on a set of facts and knowledge. But which part of that information can be used for your benefit, can only be advised by a medical professional.”</p><p>The other issue with Googling your symptoms is that it can send you down a rabbit hole of medical information, Dr Ingale suggests. In psychology, this is known as cyberchondria or compuchondria.</p><p>Adding to this, Dr Mehta says, “Hypochondriasis can be defined as an illness anxiety disorder. A hypochondriac has an incessant fear of developing a sinister disease or ailment despite being reassured otherwise by a specialist. And when such a fear is instilled through digital media, the condition is known as cyberchondria. Cases of cyberchondria are most common among people under the age of 50 and it can lead to increased blood pressure, weaker immunity, tension and headaches. </p><p>AlsoRead2</p><h2>Dial a Doctor</h2><p>And while misdiagnosis, cyberchondria and the perils of self-treatment might take a while to manifest themselves, the most immediate drawback of spending too much time on health and wellness pages, while dealing with an illness, is that you’re delaying actual care. If a symptom is causing you to browse the internet for hours, chances are you need to call a doctor.</p><p>“There is so much information on the internet that it’s overwhelming for medical professionals, let alone a layman,” points out Dr Mehta. Irrespective of how well-intentioned an article might be, there’s the danger of it being misinterpreted, misrepresented or taken out of context. “If you go to a trusted source, such as a government-approved or established healthcare organization website, you are likely to receive up-to-date information and guidance. When you have correct and clear information, it is likely that you’ll be less stressed about your symptoms,” he suggests, adding that if you have symptoms that persist for more than two to three days or if your condition is worsening, visit a general physician or specialist.</p><p>Regular illnesses such as common cold, body ache and infection usually settle in three to four days. “Compare your state to what you have gone through before, if it is similar then ride it out with minimal medical support. In case it’s different, consult a medical expert right away,” Dr Mehta recommends.</p><figure class="image image-style-align-left"><img src="https://assets.zeezest.com/images/PROD_Id-2400-Healthcare-expert-notto-google-inside-image_1615628449108.jpg"></figure><p> </p><p> </p><p> </p><p>AlsoRead1 </p><p>While search engines, such as Google, can be a powerful tool for health information, it’s best to leave the diagnosis to a trained medical professional. However, if you must search, here’s what to keep in mind:</p><ul><li><span style="color:hsl(0,0%,0%);">Look for expert quotes or links to peer-reviewed clinical studies.</span></li><li><span style="color:hsl(0,0%,0%);">Read the abstract or full report of peer-reviewed clinical studies to be doubly sure.</span></li><li><span style="color:hsl(0,0%,0%);">Ensure that the information is not sponsored, because there is a possibility of it being biased.</span></li><li><span style="color:hsl(0,0%,0%);">The information has to be not older than five years.</span></li><li><span style="color:hsl(0,0%,0%);">Refer to websites by government, healthcare organisations, World Health Organisation (WHO) and reputed medical journals.</span></li></ul>

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<p>Have you ever considered turning vegetarian but felt bidding adieu to butter chicken, succulent mutton kebabs or your grandma’s chicken curry next to impossible?</p><p>If you nodded in agreement, we’ve got a diet for you that’ll help you reap the benefits of both, vegetarian and non-vegetarian. In this era of restrictive diets that often forces you to cut out certain food groups/items in exchange for a fitter body, this diet emphasises on a flexible eating pattern.</p><p>Called the ‘flexitarian diet’, it was introduced by American dietitian Dawn Jackson Blatner in 2009 through his book <i>The Flexitarian Diet: The Mostly Vegetarian Way To Lose Weight, Be Healthier, Prevent Disease And Add Years To Your Life</i>. Now, whether it does all that Blatner’s book title claims to do or is it just another fad that’s overstayed was a question that came to our mind. So, we turned to a couple of nutrition experts for answers.  </p><h2>What is a flexitarian diet?  </h2><p>Essentially, a flexitarian diet involves eating plant-based foods, but it also allows the inclusion of animal products such as eggs and meat in moderation. The focus here is less about restriction and removal of foods. Dr Manoj Kutteri, wellness director, Atmantan Wellness Centre, an integrated luxury and wellness resort situated in Mulshi, tells Zee Zest, “Flexitarian diet is about eating a balanced meal primarily consisting of local vegetarian ingredients, such as fruits, vegetables, grain, legumes, nuts and seeds. One can consume eggs every day as part of this program since they contain essential amino acids and are rich in several other nutrients we need. Besides eggs, one can also eat lean meat – a serving of three ounces twice a week.” </p><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Flexi-diet-image-3_1627327816433.jpg"></figure><p>For calorie watchers, Kutteri recommends following food combination rules, such as not mixing fruits with cooked food, not consuming more than two-grain meals per day; with the basic principles of the flexitarian diet (listed in the box below). </p><p>For Payal Kothari, a Mumbai-based integrative nutritionist and gut health coach, the best part about this semi-vegetarian diet is that it doesn’t have any fussy rules and the level of effort is moderate, which makes it easier to weave into any lifestyle. “You can eat what’s available locally and not have to worry about sourcing exotic ingredients,” she adds.  </p><p>The flexitarian diet, according to these experts, is suitable for anyone and everyone who is willing to adopt a plant dominant eating plan. However, it is advised that people with digestive issues, such as bloating, should either reduce the intake of uncooked vegetables and pulses or avoid it completely. </p><p>AlsoRead0</p><h2>How does a flexitarian diet help?  </h2><p>Not only is the flexitarian diet easy to follow, but it may also help in <a target="_blank" rel="noopener noreferrer" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5216044/">weight management</a> and improving your overall health. Dr Kutteri terms it as a diabetic-friendly diet since it has a low glycemic index and is rich in fibre. “The plant-origin oil sources contain healthy fats such as monounsaturated and saturated fats and hence they are anti-inflammatory in nature. This may reduce the adipose tissue inflammation leading to insulin resistance and type 2 diabetes,” he explains while talking about this diet’s benefits for diabetics.  </p><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Flexi-diet-image-1_1627327873858.jpg"></figure><p>Reduced risk of developing cardiovascular disease and better digestion are two other potential benefits of the flexitarian diet, mentions Kothari.   </p><p>The flexitarian diet is close to a vegetarian diet and helps in providing necessary phytonutrients to our body. “All we need to do is ‘eat the rainbow’, which is basically eating fruits and vegetables of different colours every day,” informs Dr Kutteri. For the uninitiated, phytonutrients are powerful antioxidants that can help fight cell damage, support immune function, and promote eye and bone health.  </p><p>AlsoRead1</p><p>Although not a health benefit, one can’t ignore the fact that the flexitarian diet may be good for the planet. Several <a target="_blank" rel="noopener noreferrer" href="https://apps.who.int/iris/bitstream/handle/10665/278948/WHO-NMH-NHD-18.12-eng.pdf?ua=1">research studies</a> show that it is becoming increasingly popular due to its environmentally sustainable approach while meeting our daily nutritional needs.  </p><hr><figure class="table"><table><tbody><tr><td><h3>Points to remember</h3><h3>1. Eat a rainbow</h3><h3>2. Focus on plant protein more than animal</h3><h3>3. Avoid processed food or refined products</h3><h3>4. Opt for grilling, steaming and baking instead of deep frying.</h3><h3>5. Use activated nuts, seeds and legumes (soaked overnight)</h3><h3>6. Substitute sugar with dates, honey and dry fruits</h3></td></tr></tbody></table></figure><hr><h2>The downside of a flexitarian diet?  </h2><p>Kothari feels that there are possibilities of this diet getting misunderstood because the word flexibility is at its core. “Firstly, not everyone can be regimented to be on the same dietary plan for long. And, secondly, unless you are extremely conscious about eating a balanced meal, there are chances of excess calorie intake or nutritional deficiencies.” To avoid these issues, she emphasises on the importance of discipline and portion control.  She suggests you maintain a diary and monitor what and how much you eat during the week, month and year.  </p><p>Another downside, according to Dr Kutteri, is that one might need to complement this diet with a few dietary supplements such as Omega 3, collagen and vitamin B12.  </p><p>AlsoRead2</p><h2>Two-Day Flexitarian Diet – Sample Menu by Chef Girish Kumar</h2><p>Intrigued by the flexitarian diet? Here’s a two-day sample menu by Chef Girish Kumar, wellness chef, Atmantan Wellness Centre, to begin with.  </p><figure class="table"><table><tbody><tr><td style="text-align:center;vertical-align:bottom;" colspan="2"><h2>Day 1</h2></td></tr><tr><td style="vertical-align:bottom;"><strong>Timing </strong></td><td style="vertical-align:bottom;"><strong>Menu </strong></td></tr><tr><td style="vertical-align:bottom;"><strong>7 am</strong></td><td style="vertical-align:bottom;"><strong>1 tsp sabja (basil) seeds soaked in 5 tsp water overnight </strong></td></tr><tr><td style="vertical-align:bottom;"><strong>8 am</strong></td><td style="vertical-align:bottom;"><strong>Pineapple, beetroot and yogurt smoothie </strong></td></tr><tr><td style="vertical-align:bottom;"><strong>9 am</strong></td><td style="vertical-align:bottom;"><strong>Herbed country egg omelette with steamed activated green moong or omelette with fresh fenugreek and dill leaves </strong></td></tr><tr><td style="vertical-align:bottom;"><strong>12.30 pm</strong></td><td style="vertical-align:bottom;"><strong>Cucumber, coriander and peanut salad, cauliflower lemon rice and lauki methi </strong></td></tr><tr><td style="vertical-align:bottom;"><strong>4 pm</strong></td><td style="vertical-align:bottom;"><strong>Mint and ginger tea with dry fig and nut cookies </strong></td></tr><tr><td style="vertical-align:bottom;"><strong>7 pm</strong></td><td style="vertical-align:bottom;"><strong>Pumpkin soup, dal tadka with cassava and coconut flour roti Pumpkin soup, dal tadka with cassava and coconut flour roti </strong></td></tr><tr><td style="border-right:.5pt solid black;text-align:center;vertical-align:bottom;" colspan="2"><h2><strong>Day 2</strong></h2></td></tr><tr><td style="vertical-align:bottom;"><strong>7 am</strong></td><td style="vertical-align:bottom;"><strong>Chia seeds, soaked overnight</strong></td></tr><tr><td style="vertical-align:bottom;"><strong>8 am</strong></td><td style="vertical-align:bottom;"><strong>Banana, cacao and activated almond water smoothie</strong></td></tr><tr><td style="vertical-align:bottom;"><strong>9 am</strong></td><td style="vertical-align:bottom;"><strong>Grilled beetroot and sprouts cutlet with dates and tamarind chutney </strong></td></tr><tr><td style="vertical-align:bottom;"><strong>12.30 pm</strong></td><td style="vertical-align:bottom;"><strong>Avocado salad and zucchini noodles in homemade tomato sauce</strong></td></tr><tr><td style="vertical-align:bottom;"><strong>4 pm</strong></td><td style="vertical-align:bottom;"><strong>Turmeric tea and boiled Kabuli chana </strong></td></tr><tr><td style="vertical-align:bottom;"><strong>7 pm</strong></td><td style="vertical-align:bottom;"><strong>Moringa shorba, palak lobia with almond and chickpea flour roti </strong></td></tr></tbody></table></figure><p><i>Note: At Zee Zest, we don’t believe in the one-size-fits-all approach for a healthier life. Before taking on a new diet, please consult a registered dietitian or medical expert, so he or she can conduct an analysis of your current situation and help accordingly.  </i></p>

If you’re actively looking for ways to eat more plants and limit meat, flexitarian diet is the best of both worlds. 

Here’s what experts have to say about the flexitarian diet trend. This article also contains a two-day sample menu for flexitarians. For more stories, read Zeezest.com. 