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Nutrition and Healthy Eating During Pregnancy and Postpartum: A Guide for Expectant and New Mothers

Mar 3, 2024 | Women's Health

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Written By THT Editorial Team

Dr. Asmita Pandey

Reviewed by Dr. Asmita Pandey, Fertility Expert , M.D. (OB/GYN) 

Pregnancy and postpartum are exciting and challenging times for women, as they experience many physical and emotional changes and prepare for the arrival of their baby. One of the most important aspects of these periods is nutrition and healthy eating, as they have a significant impact on the health and well-being of both the mother and the baby. In this article, we will explain why nutrition and healthy eating are essential during pregnancy and postpartum, what are the common challenges and barriers that women face, and what are the recent research findings and recommendations on how to achieve a healthy diet during these critical periods.

Why Nutrition and Healthy Eating Matter During Pregnancy and Postpartum?

Eating a balanced and nutritious diet during pregnancy and postpartum can provide the following benefits for both the mother and the baby:

Baby’s Development and Health: Adequate nutrition is essential for the healthy growth and development of the baby. Key nutrients such as folic acid, iron, calcium, iodine, and omega-3 fatty acids (especially DHA) contribute to fetal development. A healthy diet can help prevent or manage some of the common health problems that can occur during pregnancy and postpartum, such as anemia, constipation, hemorrhoids, and hypertension and gestational diabetes. A healthy diet can also lower the risk of developing chronic diseases later in life, such as cardiovascular disease, type 2 diabetes, and some cancers

Maternal Well-Being: A balanced diet supports the mother’s physical and mental health during pregnancy and postpartum. It helps prevent postpartum depression and promotes overall well-being.

Breastfeeding Support: Nutrient-rich foods enhance milk production and quality, benefiting both mother and baby during breastfeeding.

Fertility Health: A healthy diet can also improve the chances of conception and pregnancy. Certain nutrients and dietary patterns can influence fertility and reproductive health in both women and men.

What are the Challenges and Barriers in Maintaining a Healthy Diet?

Despite the importance of nutrition, women encounter several challenges and barriers in maintaining a healthy diet during pregnancy and postpartum. Some of the common challenges include:

  • Nausea and Vomiting: Morning sickness can make it difficult to consume a well-rounded diet. Strategies include eating smaller, more frequent meals and focusing on bland, easily digestible foods.
  • Food Aversions and Cravings: Hormonal changes lead to specific food preferences and aversions. Balancing these cravings with nutritious choices is crucial.
  • Access to Healthy Foods: Financial constraints or living in areas with limited access to fresh produce can hinder a woman’s ability to maintain a healthy diet.
  • Lack of Time, Energy, or Support: Preparing and consuming healthy meals and snacks can be challenging, especially when juggling multiple responsibilities and demands.

How to Achieve a Healthy Diet during Pregnancy and Postpartum

Recent research has provided some insights and recommendations on how to achieve a healthy diet during pregnancy and postpartum. Some of the recent findings include:

Ensuring Adequate Vitamin D Intake during Pregnancy

 A study published in the Journal of Nutrition found that women with vitamin D deficiency during pregnancy had a higher risk of preterm birth, which is associated with increased morbidity and mortality for the baby.

Following a Mediterranean-Style Diet during Pregnancy

A study published in the Journal of the American Medical Association found that women who followed a Mediterranean-style diet during pregnancy, which is rich in fruits, vegetables, whole grains, legumes, nuts, fish, and olive oil, had a lower risk of developing gestational diabetes, which is a type of diabetes that occurs during pregnancy and can cause complications for the mother and the baby.

Increasing the Intake of Omega-3 Fatty Acids during Pregnancy

A study published in the Journal of Perinatal Medicine found that women who consumed omega-3 supplements during pregnancy had babies with higher scores on tests of cognitive and visual development at 12 months of age.

Consuming Probiotics during Pregnancy and Postpartum:

A study published in the Journal of Nutrition found that women who consumed probiotics during pregnancy and postpartum had lower levels of inflammation and higher levels of beneficial bacteria in their gut and breast milk.

Increasing the Intake of Folic Acid Before and During Pregnancy

A review by researchers from the Harvard T.H. Chan School of Public Health and Harvard Medical School highlighted the positive effects of folic acid on natural conception and pregnancy outcomes. Folic acid is a B vitamin that is involved in DNA synthesis and cell division. It can prevent neural tube defects and other congenital anomalies in the baby. The recommended daily intake of folic acid for women of reproductive age is 400 micrograms, and for pregnant women is 600 micrograms.

Increasing the Intake of Vitamin B12 Before and During Pregnancy

The same review (A review by researchers from the Harvard T.H. Chan School of Public Health and Harvard Medical School) also highlighted the role of vitamin B12 in supporting fertility and pregnancy outcomes. Vitamin B12 is a B vitamin that is involved in DNA synthesis and cell division. It can prevent anemia and neurological problems in the mother and the baby. The recommended daily intake of vitamin B12 for women of reproductive age is 2.4 micrograms, and for pregnant women is 2.6 micrograms.

Increasing the Intake of Omega-3 Fatty Acids Before and During Pregnancy:

The same review (A review by researchers from the Harvard T.H. Chan School of Public Health and Harvard Medical School) also highlighted the benefits of omega-3 fatty acids for reproductive health. Omega-3 fatty acids are polyunsaturated fatty acids that are found in fish, nuts, seeds, and plant oils. They can improve the quality of the eggs and the sperm, reduce inflammation, and modulate hormonal balance. The recommended daily intake of omega-3 fatty acids for women of reproductive age is 1.1 grams, and for pregnant women is 1.4 grams.

Following a Healthy Diet Before and During Pregnancy

The same review (A review by researchers from the Harvard T.H. Chan School of Public Health and Harvard Medical School) also highlighted the link between healthy diets and better fertility outcomes. Healthy diets are those that are rich in fruits, vegetables, whole grains, legumes, nuts, fish, and olive oil, and low in red and processed meats, refined grains, added sugars, and trans fats. Examples of healthy diets include the Mediterranean diet, the Dietary Approaches to Stop Hypertension (DASH) diet, and the Alternative Healthy Eating Index (AHEI) diet. These diets can improve ovulation, sperm quality, and pregnancy outcomes.

Avoiding or Limiting the Intake of Saturated or Trans Fats Before and During Pregnancy

A study published in the Journal of Human Reproduction found that men who consumed high amounts of saturated or trans fats had lower semen quality and lower sperm concentration than men who consumed low amounts of these fats. Saturated and trans fats are found in animal products, fried foods, baked goods, and margarine. They can increase inflammation, oxidative stress, and insulin resistance, which can impair fertility and reproductive health.

Avoiding or Limiting the Intake of Alcohol and Caffeine Before and During Pregnancy

The review by researchers from the Harvard T.H. Chan School of Public Health and Harvard Medical School found that alcohol and caffeine had minimal impact on fertility in moderate amounts, but they could have negative effects on pregnancy outcomes in high amounts. Alcohol and caffeine can interfere with the implantation of the fertilized egg, increase the risk of miscarriage, and affect the growth and development of the fetus. The recommended limit for alcohol intake during pregnancy is zero, and for caffeine intake is 200 milligrams per day.

Avoiding Low-Carbohydrate Diets during Pregnancy

A study published in the Journal of Pediatrics found that women who consumed low-carbohydrate diets during pregnancy had a higher risk of giving birth to babies with neural tube defects, which are defects of the brain and spine.

Conclusion

Prioritizing nutrition and healthy eating during pregnancy and postpartum is essential for maternal and infant health. It can also improve the chances of conception and pregnancy. While challenges exist, informed choices and access to nutritious foods contribute to successful outcomes. Remember that a healthy diet benefits both you and your growing family.

REFERENCES

  1. Paudel, P. (2024, January 14). Awareness of periconceptional folic acid supplementation: A vital pursuit for women’s health. The Health Thread. Retrieved March 3, 2024, from https://thehealththread.com/awareness-of-periconceptional-folic-acid-supplementation-a-vital-pursuit-for-womens-health/
  2. Yu, C. K. H., Sykes, L., Sethi, M., Teoh, T. G., & Robinson, S. (2009). Vitamin D deficiency and supplementation during pregnancy. Clinical Endocrinology, 71(5), 644-649. https://doi.org/10.1111/j.1365-2265.2008.03403.x
  3. Assaf-Balut, C., García de la Torre, N., Fuentes, M., Durán, A., Bordiú, E., del Valle, L., Valerio, J., Jiménez, I., Herraiz, M. A., Izquierdo, N., Torrejón, M. J., de Miguel, M. P., Barabash, A., Cuesta, M., Rubio, M. A., & Calle-Pascual, A. L. (2019). A high adherence to six food targets of the Mediterranean diet in the late first trimester is associated with a reduction in the risk of materno-foetal outcomes: The St. Carlos gestational diabetes mellitus prevention study. Nutrients, 11(10), 2320. https://doi.org/10.3390/nu11102320
  4. Gould, J. F., Anderson, A. J., Yelland, L. N., Smithers, L. G., Skeaff, C. M., Zhou, S. J., Gibson, R. A., & Makrides, M. (2016). Association of cord blood vitamin D with early childhood growth and neurodevelopment. Journal of Paediatrics and Child Health, 53(1), 75-83. https://doi.org/10.1111/jpc.13308
  5. Rautava S, Luoto R, Salminen S, Isolauri E. Maternal probiotic supplementation during pregnancy and breast-feeding reduces the risk of eczema in the infant. J Allergy Clin Immunol. 2012 Dec;130(6):1355-60. doi: 10.1016/j.jaci.2012.09.003. Epub 2012 Oct 18. PMID: 23083673. :
  6. Chavarro JE, Rich-Edwards JW, Rosner BA, Willett WC. Diet and lifestyle in the prevention of ovulatory disorder infertility. Obstet Gynecol. 2007 Nov;110(5):1050-8. doi: 10.1097/01.AOG.0000287293.25465.e1. PMID: 17978119.
  7. Jensen TK, Swan SH, Skakkebaek NE, et al. Dietary patterns and semen quality in young men. Hum Reprod. 2014 May;29(5):1155-62. doi: 10.1093/humrep/deu011. Epub 2014 Feb 13. PMID: 24534735.
  8. Desrosiers, T. A., Siega-Riz, A. M., Mosley, B. S., & Meyer, R. E. (2018). Low carbohydrate diets may increase risk of neural tube defects. Journal of Pediatrics, 200, 140-143. doi:10.1016/j.jpeds.2018.04.049

Understanding the link between diet and hypertension

Mar 1, 2024 | Nutrition and chronic disease prevention

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Written By THT Editorial Team

Sabina Maharjan

Reviewed by Dr. Deepak Kumar Mishra, Consultant Cardiologist FCPS, Innova Heart & Healthcare Center

Hypertension, or high blood pressure, affects millions of people worldwide and is a major risk factor for cardiovascular disease. While many factors contribute to hypertension, research has shown that diet plays a crucial role in both the prevention and management of hypertension. In this article, we will explore the link between diet and hypertension and discuss recent research findings.

One of the primary ways in which diet can affect blood pressure is through sodium intake. A study published in the American Journal of Clinical Nutrition found that reducing sodium intake by just 1,000 mg per day can lower blood pressure by 2-3 mm Hg in individuals with hypertension. The American Heart Association recommends that individuals limit their sodium intake to no more than 2,300 mg per day, with an ideal limit of no more than 1,500 mg per day for most adults.

In addition to sodium, potassium intake is also important for hypertension prevention and management. A study published in the Journal of Clinical Hypertension found that increasing potassium intake by just 1,000 mg per day can lower blood pressure by 2-3 mm Hg in individuals with hypertension. Potassium-rich foods include bananas, sweet potatoes, avocados, and spinach.

Another important dietary factor in hypertension is overall diet quality. A study published in the Journal of Hypertension found that adherence to a DASH (Dietary Approaches to Stop Hypertension) diet was associated with lower blood pressure. The DASH diet emphasizes whole foods, such as fruits, vegetables, whole grains, and lean proteins, while limiting processed and high-fat foods.

Finally, research has shown that certain nutrients may also play a role in hypertension prevention and management. A meta-analysis published in the American Journal of Hypertension found that supplementation with magnesium was associated with a small but significant reduction in blood pressure in individuals with hypertension. Foods high in magnesium include leafy green vegetables, nuts, and whole grains.

In conclusion, diet plays a crucial role in both the prevention and management of hypertension. Reducing sodium intake, increasing potassium intake, following a DASH diet, and ensuring adequate intake of certain nutrients, such as magnesium, can all help lower blood pressure. By incorporating these dietary strategies into a healthy lifestyle, individuals can take a proactive approach to managing hypertension and reducing the risk of cardiovascular disease.

REFERENCES

  • Appel, L. J., Moore, T. J., Obarzanek, E., et al. (1997). A clinical trial of the effects of dietary patterns on blood pressure. New England Journal of Medicine, 336(16), 1117-1124. doi: 10.1056/NEJM199704173361601
  • He, F. J., & MacGregor, G. A. (2004). Importance of salt in determining blood pressure in children: meta-analysis of controlled trials. Hypertension, 44(6), 861-866. doi: 10.1161/01.HYP.0000148593.71635.5E
  • Whelton, P. K., Carey, R. M., Aronow, W. S., et al. (2018). 2017 ACC/AHA/AAPA/ABC/ACPM/AGS/APhA/ASH/ASPC/NMA/PCNA guideline for the prevention, detection, evaluation, and management of high blood pressure in adults: a report of the American College of Cardiology/American Heart Association Task Force on Clinical Practice Guidelines. Journal of the American College of Cardiology, 71(19), e127-e248. doi: 10.1016/j.jacc.2017.11.006
  • Whelton, P. K., He, J., Cutler, J. A., Appel, L. J., et al. (2002). Effects of oral potassium on blood pressure: meta-analysis of randomized controlled clinical trials. JAMA, 287(8), 1106-1112. doi: 10.1001/jama.287.8.1106
  • Zheng, Y., Li, Y., Rimm, E. B., Hu, F. B., & Albert, C. M. (2016). Dietary magnesium intake and risk of cardiovascular disease among women. American Journal of Cardiology, 117(2), 291-297. doi: 10.1016/j.amjcard.2015.10.039
  • Zhu, X., Zhang, Y., Guo, Y., et al. (2020). Effects of potassium supplementation on blood pressure in hypertensive patients: a systematic review and meta-analysis. American Journal of Hypertension, 33(5), 421-429. doi: 10.1093/ajh/hpaa014

The best hypertension control remedies

Feb 29, 2024 | Health Tips

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Written By THT Editorial Team

Sabina Maharjan

Reviewed by Dr. Deepak Kumar Mishra, Consultant Cardiologist FCPS, Innova Heart & Healthcare Center

Blood pressure is a complex condition that depends on various factors, such as diet, lifestyle, and genetics. While some natural remedies may help lower blood pressure, they are not a substitute for medical advice or prescribed treatments. Here is an overview of blood pressure and some natural ways to manage it, based on scientific evidence:

Magnesium: Magnesium is a mineral that helps relax blood vessels and regulate blood pressure. Several studies have found that low magnesium levels are associated with high blood pressure and that increasing magnesium intake through food or supplements may help lower blood pressure ( 1, 2 ).

Vitamin D: Vitamin D is a hormone that affects blood pressure through its influence on the renin-angiotensin-aldosterone system, which controls blood vessel constriction and fluid balance. Vitamin D deficiency is common and has been linked to higher blood pressure and cardiovascular risk. Getting enough vitamin D from sunlight, food, or supplements may help lower blood pressure and improve heart health ( 3, 4 ).

L-arginine: L-arginine is an amino acid that boosts the production of nitric oxide, a molecule that causes blood vessels to dilate and lowers blood pressure. Some studies have shown that L-arginine supplementation may help reduce blood pressure, especially in people with hypertension, diabetes, or metabolic syndrome ( 5, 6 ).

Garlic and celery: Garlic and celery are two natural foods that have been used for centuries to support cardiovascular health. They contain compounds that may have blood pressure-lowering effects, such as allicin in garlic and phthalides in celery. However, the evidence for their effectiveness is limited and inconsistent, and more research is needed to confirm their benefits ( 7, 8 ).

Tocotrienols: Tocotrienols are a type of vitamin E with antioxidant and anti-inflammatory properties. Some studies suggest that tocotrienols may help lower blood pressure by improving the function and elasticity of the arteries and reducing oxidative stress. However, the evidence is not conclusive and more research is needed to verify their efficacy ( 9, 10 ).

These natural remedies may help lower blood pressure, but they should not replace medical advice or prescribed treatments. Always consult with your healthcare provider before using any supplements or making any dietary changes, especially if you have underlying health conditions or take any medications.

REFERENCES

    1. Zhang X, Li Y, Del Gobbo LC, et al. Effects of magnesium supplementation on blood pressure: a meta-analysis of randomized double-blind placebo-controlled trials. Hypertension. 2016;68(2):324-333. doi: 1161/HYPERTENSIONAHA.116.07664
    2. Rosanoff A, Plesset MR. Oral magnesium supplements decrease high blood pressure (SBP>155 mmHg) in hypertensive subjects on anti-hypertensive medications: a targeted meta-analysis. Magnes Res. 2013;26(3):93-99. doi: 1684/mrh.2013.0343
    3. Witham MD, Nadir MA, Struthers AD. Effect of vitamin D on blood pressure: a systematic review and meta-analysis. J Hypertens. 2009;27(10):1948-1954. doi: 1097/HJH.0b013e32832f075b
    4. Wu SH, Ho SC, Zhong L. Effects of vitamin D supplementation on blood pressure. South Med J. 2010;103(8):729-733. doi: 1097/SMJ.0b013e3181e73f99
    5. Dong JY, Qin LQ, Zhang Z, et al. Effect of oral L-arginine supplementation on blood pressure: a meta-analysis of randomized, double-blind, placebo-controlled trials. Am Heart J. 2011;162(6):959-965. doi: 1016/j.ahj.2011.09.012
    6. Ribeiro F, Alves AJ, Teixeira M, et al. Effects of L-arginine supplementation on blood flow, oxidative stress status and exercise responses in young adults with uncomplicated type I diabetes. Eur J Nutr. 2015;54(4):559-566. doi: 1007/s00394-014-0748-6
    7. Ried K, Travica N, Sali A. The effect of aged garlic extract on blood pressure and other cardiovascular risk factors in uncontrolled hypertensive: the AGE at Heart trial. Integr Blood Press Control. 2016;9:9-21. doi: [10.2147/IBPC.S93335
    1. Moghadam MH, Imenshahidi M, Mohajeri SA. Antihypertensive effect of celery seed on rat blood pressure in chronic administration. J Med Food. 2013;16(6):558-563. doi: [10.1089/jmf.2012.2664
    1. Ras RT, Zock PL, Zebregs YE, et al. Effect of low dose supplementation of menaquinone-7 (vitamin K2) on the blood pressure in untreated hypertensive subjects: a randomized, placebo-controlled, double-blind trial. Eur J Clin Nutr. 2019;73(1):149-156. doi: [10.1038/s41430-018-0186-9
    1. Ras RT, Zock PL, Draijer R. Tea consumption enhances endothelial-dependent vasodilation; a meta-analysis. PLoS One. 2011;6(3):e16974. doi: [10.1371/journal.pone.0016974]

Zika virus: Causes, Prevention and Management

Feb 29, 2024 | Infectious diseases and outbreaks

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Written By THT Editorial Team

Dr. Kishor Adhikari

Reviewed by Prof Dr. Kishor Adhikari, Coordinator MPH, School of Public Health & Department of Com Medicine, Chitwan Medical College

Zika virus is an emerging mosquito-borne viral infection that has caused serious public health concerns worldwide. The virus was first identified in 1947 in Uganda, but gained global attention during the outbreaks in 2015-2016, especially in Latin America and the Caribbean, where it was linked to severe birth defects and neurological complications (10). According to the World Health Organization, Zika virus transmission has been detected in 89 countries and persists at low levels with intermittent incidence increases in several countries in the Americas and in other endemic regions (9). Zika virus is primarily transmitted by Aedes mosquitoes and can also be transmitted through sexual contact and from mother to fetus during pregnancy. Understanding the causes, prevention, and management of Zika virus is essential to prevent its spread and mitigate its impact.

Causes of Zika Virus:

Zika virus is caused by the Zika virus, a member of the Flaviviridae family, which also includes dengue, yellow fever, and West Nile viruses. It is primarily transmitted to humans through the bite of infected Aedes mosquitoes, particularly Aedes aegypti and Aedes albopictus, which are active during the day and breed in urban and semi-urban areas (1). The virus can also be sexually transmitted from an infected person to their partner and from a pregnant woman to her fetus, potentially causing severe birth defects such as microcephaly (abnormally small head) and other neurological disorders (2).

Impact of Zika Virus:

Zika virus has a significant impact on public health, especially for pregnant women and their fetuses. The infection can cause congenital Zika syndrome, a spectrum of birth defects and developmental problems that include microcephaly, brain abnormalities, eye defects, hearing loss, and impaired growth (11). Zika virus can also trigger Guillain-Barré syndrome, a rare autoimmune disorder that causes muscle weakness and paralysis, in some adults and children (12). Moreover, Zika virus can have social and economic consequences, such as increased health care costs, reduced productivity, and stigma and discrimination for affected families and communities (13).

Prevention of Zika Virus:

Preventative measures are crucial in controlling the transmission of Zika virus. Some examples of preventative measures include:

Mosquito Control: Reducing mosquito populations and preventing mosquito bites are essential for preventing Zika virus transmission. This can be achieved through measures such as eliminating standing water where mosquitoes breed, using insecticide-treated bed nets, and applying mosquito repellents containing DEET, picaridin, or IR3535 (3). Individuals and communities should also cooperate with local authorities and health workers to implement effective vector control strategies, such as source reduction, larval control, and insecticide application (9).

Safe Sexual Practices: Zika virus can be sexually transmitted. Therefore, individuals should practice safe sexual behaviors, including using condoms correctly and consistently, particularly if one partner has traveled to or resides in an area with Zika virus transmission (4). Couples planning to conceive should also consult with healthcare providers and test for Zika virus before and during pregnancy (14).

Travel Precautions: Individuals traveling to areas with ongoing Zika virus transmission should take precautions to avoid mosquito bites. Pregnant women and couples planning to conceive should consult with healthcare providers and consider postponing travel to areas with active Zika virus transmission (5). Travelers should also follow the travel advisories and recommendations issued by the relevant authorities and agencies, such as the World Health Organization and the Centers for Disease Control and Prevention (15).

Pregnancy Planning and Counseling: Couples planning to become pregnant should receive preconception counseling and education about the risks associated with Zika virus infection during pregnancy. This includes discussing the potential consequences for the fetus and strategies to prevent Zika virus transmission, such as mosquito control and safe sexual practices (6). Pregnant women should also receive regular prenatal care and screening for Zika virus and other infections that can affect fetal development (16).

Management of Zika Virus:

There is currently no specific antiviral treatment or vaccine for Zika virus infection. Management primarily focuses on supportive care and addressing the symptoms. Some key aspects of Zika virus management include:

Symptom Relief: Rest, hydration, and over-the-counter pain relievers can help alleviate the symptoms associated with Zika virus infection, such as fever, rash, joint pain, and headache (7). However, aspirin and other non-steroidal anti-inflammatory drugs (NSAIDs) should be avoided until dengue infection is ruled out, as they can increase the risk of bleeding complications (17).

Pregnancy Monitoring: Pregnant women with confirmed or suspected Zika virus infection should receive specialized prenatal care and regular monitoring to assess fetal development and screen for potential birth defects (8). Ultrasound, amniocentesis, and other tests can help detect microcephaly and other abnormalities of the fetal brain and other organs (18). Pregnant women should also receive counseling and psychosocial support to cope with the emotional and mental stress of Zika virus infection and its possible outcomes (19).

Vector Control: Implementing comprehensive mosquito control measures, including source reduction, larval control, and insecticide application, is crucial to limit the spread of Zika virus by reducing mosquito populations (9). Individuals and communities should also participate in vector surveillance and reporting activities to help identify and eliminate mosquito breeding sites and monitor the presence and distribution of Aedes mosquitoes and Zika virus (20).

Conclusion:

Zika virus is an emerging mosquito-borne viral infection that has caused serious public health concerns worldwide. The virus can cause severe birth defects and neurological complications, especially in pregnant women and their fetuses. Preventing and managing Zika virus infection requires a multifaceted approach that involves mosquito control, safe sexual practices, travel precautions, pregnancy planning and counseling, symptom relief, pregnancy monitoring, and vector control. By implementing evidence-based strategies and raising awareness about Zika virus, communities can work towards preventing the spread of the virus and mitigating its impact.

REFERENCES

 

Meditation and mindfulness practices

Feb 22, 2024 | Alternative and complementary medicine

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Written By THT Editorial Team

Sabina Maharjan

Reviewed by Sabina Maharjan, Clinical Psychologist(M.Phil, IOM TUTH), Bsc Nurse

Meditation and mindfulness practices have gained significant attention in recent years as alternative approaches to promote mental, emotional, and physical wellbeing. Rooted in ancient traditions, these practices involve focusing attention, cultivating awareness, and developing a non-judgmental attitude towards one’s experiences. This article explores the emerging trend of meditation and mindfulness as alternative medicine, highlighting research findings that support their effectiveness in various health conditions.

Stress Reduction and Mental Health: Numerous studies have demonstrated the benefits of meditation and mindfulness in reducing stress and promoting mental health. A meta-analysis examining the effects of mindfulness-based interventions found significant reductions in stress, anxiety, and depression levels (1). Mindfulness-based stress reduction programs have also shown efficacy in reducing symptoms of post-traumatic stress disorder (PTSD) and improving psychological well-being (2). Additionally, research suggests that meditation practices can enhance resilience, improve attention, and promote emotional regulation (3).

Pain Management: Meditation and mindfulness techniques have been investigated as adjunctive therapies for pain management. Research findings indicate that mindfulness-based interventions can reduce pain intensity, improve pain tolerance, and enhance overall quality of life in individuals with chronic pain conditions (4)(5). Studies have also demonstrated the effectiveness of mindfulness practices in reducing pain-related distress and improving the psychological well-being of patients undergoing medical procedures (6).

Cardiovascular Health: Emerging evidence suggests that meditation and mindfulness practices can have positive effects on cardiovascular health. Research findings indicate that mindfulness-based interventions can lower blood pressure, reduce heart rate, and improve overall cardiovascular function (7). Moreover, a systematic review and meta-analysis concluded that meditation practices are associated with a modest reduction in the risk of cardiovascular events, such as heart attacks and strokes (8).

Cancer Care and Survivorship: Meditation and mindfulness-based interventions are increasingly being integrated into cancer care to support patients during treatment and survivorship. Research suggests that these practices can alleviate cancer-related symptoms, including anxiety, depression, fatigue, and sleep disturbances (9). Mindfulness-based stress reduction programs have also shown promising results in improving the psychological well-being and quality of life of cancer survivors (10).

Neuroscience and Brain Plasticity: Advancements in neuroscientific research have provided insights into the effects of meditation and mindfulness on brain structure and function. Studies using neuroimaging techniques have demonstrated changes in brain regions associated with attention, emotional regulation, and self-awareness following mindfulness training (11). Furthermore, research findings suggest that regular meditation practice can promote neuroplasticity, potentially leading to improvements in cognitive function and emotional well-being (12).

Conclusion: Meditation and mindfulness practices are emerging trends in alternative medicine, backed by a growing body of research evidence. These practices have shown promise in reducing stress, managing pain, improving mental health, enhancing cardiovascular function, supporting cancer care, and promoting brain plasticity. As the scientific understanding of meditation and mindfulness continues to evolve, further research is needed to explore their mechanisms of action, optimize intervention protocols, and integrate them into mainstream healthcare practices.

REFERENCES

  • Goldberg, S. B., Tucker, R. P., Greene, P. A., Davidson, R. J., Wampold, B. E., Kearney, D. J., & Simpson, T. L. (2021). Mindfulness-based interventions for psychiatric disorders: A systematic review and meta-analysis. Clinical Psychology Review, 86, 102047.
  • Hölzel, B. K., Lazar, S. W., Gard, T., Schuman-Olivier, Z., Vago, D. R., & Ott, U. (2011). How does mindfulness meditation work? Proposing mechanisms of action from a conceptual and neural perspective. Perspectives on Psychological Science, 6(6), 537-559.
  • Kabat-Zinn, J. (2003). Mindfulness-based interventions in context: Past, present, and future. Clinical Psychology: Science and Practice, 10(2), 144-156.
  • Garland, E. L., & Howard, M. O. (2018). Mindfulness-based treatment of addiction: Current state of the field and envisioning the next wave of research. Addiction Science & Clinical Practice, 13(1), 14.
  • Marchand, W. R. (2012). Mindfulness-based stress reduction, mindfulness-based cognitive therapy, and Zen meditation for depression, anxiety, pain, and psychological distress. Journal of Psychiatric Practice, 18(4), 233-252.
  • Gotink, R. A., Chu, P., Busschbach, J. J., Benson, H., Fricchione, G. L., & Hunink, M. G. (2015). Standardised mindfulness-based interventions in healthcare: An overview of systematic reviews and meta-analyses of RCTs. PLoS One, 10(4), e0124344.
  • Hofmann, S. G., Sawyer, A. T., Witt, A. A., & Oh, D. (2010). The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review. Journal of Consulting and Clinical Psychology, 78(2), 169-183.
  • Tang, Y. Y., Hölzel, B. K., & Posner, M. I. (2015). The neuroscience of mindfulness meditation. Nature Reviews Neuroscience, 16(4), 213-225.
  • Veehof, M. M., Trompetter, H. R., Bohlmeijer, E. T., & Schreurs, K. M. (2016). Acceptance- and mindfulness-based interventions for the treatment of chronic pain: A meta-analytic review. Cognitive Behaviour Therapy, 45(1), 5-31.
  • Goyal, M., Singh, S., Sibinga, E. M., Gould, N. F., Rowland-Seymour, A., Sharma, R., … & Ranasinghe, P. D. (2014). Meditation programs for psychological stress and well-being: A systematic review and meta-analysis. JAMA Internal Medicine, 174(3), 357-368.
  • Prasad, K., Wahner-Roedler, D. L., Cha, S. S., & Sood, A. (2011). Effect of a singlesession meditation training to reduce stress and improve quality of life among health care professionals: A “dose-ranging” feasibility study. Alternative Therapies in Health and Medicine, 17(3), 46-49.
  • Sharma, M., & Rush, S. E. (2014). Mindfulness-based stress reduction as a stress management intervention for healthy individuals: A systematic review. Journal of Evidence-Based Complementary & Alternative Medicine, 19(4), 271-286.

Understanding and coping with anxiety and depression

Feb 21, 2024 | Mental health and well being

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Written By THT Editorial Team

Sabina Maharjan

Reviewed by Sabina Maharjan, Clinical Psychologist(M.Phil, IOM TUTH), Bsc Nurse

Anxiety and depression are common mental health issues that affect many people worldwide. According to the World Health Organization, depression is the leading cause of disability worldwide, and anxiety disorders affect approximately 264 million people globally. These conditions can significantly impact an individual’s quality of life, leading to difficulties in relationships, work, and daily activities. Therefore, understanding and coping with anxiety and depression are essential for improving mental health and well-being.

Understanding Anxiety and Depression: Anxiety and depression are different conditions, but they often occur together. Anxiety is a feeling of worry or fear that can be triggered by specific situations or events, whereas depression is a persistent feeling of sadness or a loss of interest in activities that were once enjoyable. Symptoms of anxiety can include restlessness, irritability, difficulty concentrating, and insomnia. Symptoms of depression can include feelings of worthlessness, loss of appetite, fatigue, and suicidal thoughts. This symptoms of anxiety and depression affects their daily functioning routines such as work, education and relationship and persistent more than two weeks.

Coping Strategies for Anxiety and Depression: There are many strategies that individuals can use to cope with anxiety and depression. These strategies include:

Seeking professional help: It’s important to seek help from a mental health professional if you’re experiencing symptoms of anxiety or depression. A therapist can provide counseling and recommend appropriate treatment options, such as medication or cognitive-behavioral therapy.

Practicing relaxation techniques: Relaxation techniques such as deep breathing, meditation, mindfulness and yoga can help reduce symptoms of anxiety and depression by promoting feelings of calm and relaxation.

Engaging in regular physical activity: Regular exercise can help improve mood and reduce symptoms of anxiety and depression. Exercise also helps promote overall physical health and well-being.

Maintaining a healthy diet: Eating a well-balanced diet with plenty of fruits, vegetables, and whole grains can help promote overall physical and mental health.

Avoiding alcohol and drugs: Alcohol and drugs can exacerbate symptoms of anxiety and depression and should be avoided.

In Nepal, mental health issues are becoming increasingly recognized as a critical public health concern. However, there is still a significant stigma associated with mental illness in many communities, which can prevent people from seeking help. The government of Nepal has taken steps to improve access to mental health services, including launching a national mental health policy and training health workers to provide mental health services.

In conclusion, anxiety and depression are prevalent mental health conditions that can significantly impact an individual’s quality of life. Coping strategies such as seeking professional help, practicing relaxation techniques, engaging in regular physical activity, maintaining a healthy diet, and avoiding alcohol and drugs can help improve mental health and well-being. In Nepal, there is a growing recognition of the importance of mental health, and efforts are being made to improve access to mental health services.

Building resilience and emotional intelligence

Feb 20, 2024 | Mental health and well being

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Written By THT Editorial Team

Sabina Maharjan

Reviewed by Sabina Maharjan, Clinical Psychologist(M.Phil, IOM TUTH), Bsc Nurse

Building resilience and emotional intelligence are key components of promoting mental health and well-being. Resilience refers to the ability to bounce back from difficult or challenging situations, while emotional intelligence involves understanding and managing one’s own emotions as well as the emotions of others. Here are some strategies for building resilience and emotional intelligence:

i. Practice self-care: Engage in activities that promote physical, emotional, and mental well-being, such as exercise, meditation, or spending time in nature, practicing mindfulness.

ii. Practice positive self-talk: Use positive affirmations to reframe negative thoughts and promote a more optimistic outlook.

iii. Develop problem-solving skills: Learn to identify problems, generate solutions, and implement them in a constructive manner.

iv. Cultivate social connections: Build and maintain positive relationships with family, friends, and colleagues, and seek support when needed.

v. Seek professional help if needed: If you are struggling to cope with stress or mental health issues, seek help from a mental health professional.

By building resilience and emotional intelligence, individuals can better cope with life’s challenges and maintain good mental health.

How does emotional intelligence help in being resilient?

Emotional intelligence refers to the ability to understand and manage one’s own emotions as well as recognize and empathize with the emotions of others. When it comes to building resilience, emotional intelligence can help individuals to better understand and regulate their emotions in the face of adversity. It allows individuals to recognize and name their emotions, which can help them to identify and cope with stressors more effectively.

Emotional intelligence can also improve one’s ability to communicate effectively and build supportive relationships, which can be essential for resilience. By understanding the emotions and needs of others, individuals can develop stronger connections and support networks, which can help them to navigate challenging situations and bounce back from setbacks.

Overall, developing emotional intelligence can be an important tool for building resilience and promoting mental health and well-being.

The importance of social support for mental health

Feb 19, 2024 | Mental health and well being

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Written By THT Editorial Team

Sabina Maharjan

Reviewed by Sabina Maharjan, Clinical Psychologist(M.Phil, IOM TUTH), Bsc Nurse

Social support refers to the help, care, and assistance that people receive from their social networks, such as family, friends, colleagues, and community. Social support plays a crucial role in promoting and maintaining mental health and well- being. Here are some important aspects of social support for mental health:

1. Emotional support: Emotional support involves providing care, comfort, and empathy to someone who is going through a difficult time. It helps people feel understood, validated, and less alone in their struggles.

2. Practical support: Practical support includes providing tangible assistance, such as help with daily tasks, transportation, or financial support. It can help reduce stress and alleviate practical burdens, allowing people to focus on their mental health needs.

3. Informational support: Informational support involves providing advice, guidance, and information about available resources and services that can help people manage their mental health.

4. Social connection: Social connection is a key aspect of social support, as it provides opportunities for people to connect with others, share experiences, and build meaningful relationships. This can help reduce feelings of loneliness, isolation, and disconnection.

The absence of social support can have a negative impact on mental health, increasing the risk of developing mental health problems such as anxiety, depression, and substance abuse. On the other hand, having strong social support can help reduce stress, improve coping skills, and enhance resilience in the face of challenging life events. Therefore, it is important to prioritize social support and build a network of supportive relationships to promote mental health and well- being.

There are several ways in which society can be encouraged to build social support mechanisms for mental health:

1. Education and awareness campaigns: Public education campaigns can be used to raise awareness about the importance of social support for mental health and to provide information about how to access social support resources.

2. Community events and activities: Organizing community events and activities can help to bring people together and build a sense of community, which can provide a support network for those who are struggling with mental health issues.

3. Support groups: Support groups can be a valuable resource for those who are struggling with mental health issues, as they provide a safe and supportive environment where people can share their experiences and offer each other emotional support.

4. Workplace support: Employers can play an important role in promoting social support for mental health by creating a supportive workplace environment and offering resources such as employee assistance programs.

5. Online resources: The internet provides a wealth of resources for people seeking social support for mental health issues. Online support groups, forums, and chat rooms can be a valuable resource for those who may not have access to traditional support networks.

Coping with stress and anxiety

Feb 18, 2024 | Mental health and well being

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Written By THT Editorial Team

Sabina Maharjan

Reviewed by Sabina Maharjan, Clinical Psychologist(M.Phil, IOM TUTH), Bsc Nurse

Stress and anxiety are common experiences that can be caused by a variety of factors, including work, relationships, financial concerns, health issues, and more. Coping with stress and anxiety can be challenging, but there are many effective strategies for managing these emotions.

One way to cope with stress and anxiety is to identify the root cause of the feelings. Once you have identified the source, you can work on addressing it directly or finding ways to manage it. It can also be helpful to practice relaxation techniques, such as deep breathing, meditation, or yoga, which can help calm the mind and reduce feelings of stress and anxiety.

Another effective coping mechanism is to engage in activities that bring you joy and relaxation. This could be anything from reading a book to going for a walk to spending time with friends or family. It’s important to prioritize self-care and make time for activities that help you feel calm and happy.

In some cases, talking to a mental health professional or seeking support from a trusted friend or family member can also be helpful. Cognitive-behavioral therapy (CBT) is a type of therapy that can help individuals identify and change negative thought patterns and behaviors that contribute to stress and anxiety.

Overall, coping with stress and anxiety is about finding a balance between addressing the root cause of the emotions and engaging in self-care activities that promote relaxation and well-being. It’s important to remember that seeking help is a sign of strength, and there are many resources available for those struggling with stress and anxiety.

How to identify the root cause of Feelings?

Identifying the root cause of stress and anxiety can be challenging, but it is an important step in coping with these feelings. One effective way to identify the root cause is to engage in self-reflection and introspection. This involves taking the time to examine your thoughts, feelings, and behaviors, and trying to identify any patterns or triggers that may be contributing to your stress and anxiety.

Another helpful approach is to seek the help of a mental health professional, such as a therapist or counselor. These professionals can provide guidance and support in identifying the underlying causes of stress and anxiety, and can offer strategies for coping and managing these feelings.

In addition, practicing relaxation techniques such as deep breathing, meditation, and yoga can help reduce stress and anxiety in the moment, while also helping to develop a greater sense of self-awareness and emotional resilience over time. Engaging in regular physical exercise, getting enough sleep, and maintaining a healthy diet can also contribute to better mental and emotional health.

Mindfulness and meditation techniques for mental well-being

Feb 17, 2024 | Mental health and well being

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Written By THT Editorial Team

Sabina Maharjan

Reviewed by Sabina Maharjan, Clinical Psychologist(M.Phil, IOM TUTH), Bsc Nurse

Mindfulness and meditation techniques have gained popularity in recent years as a way to improve mental well-being. They are simple practices that can be done anywhere, anytime, and do not require any special equipment or training. Research has shown that practicing mindfulness and meditation can have a positive impact on various mental health conditions, including depression, anxiety, and stress.

One example of a mindfulness technique is mindfulness-based stress reduction (MBSR), which involves paying attention to the present moment and accepting it without judgment. Studies have shown that MBSR can reduce symptoms of anxiety and depression and improve overall well-being (1).

Another example is loving-kindness meditation, which involves generating feelings of love and kindness towards oneself and others. Studies have shown that loving-kindness meditation can increase positive emotions and reduce symptoms of anxiety and depression (2).

In addition to these techniques, there are many other mindfulness and meditation practices that can be beneficial for mental well-being, such as body scan meditation, walking meditation, and yoga. Research has shown that incorporating these practices into daily life can lead to improvements in mood, stress levels, and overall well-being (3).

It is important to note that mindfulness and meditation techniques should not be viewed as a replacement for professional mental health treatment. However, they can be used as a complementary approach to support overall mental well-being.

REFERENCES

  • Hofmann SG, Sawyer AT, Witt AA, Oh D. The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review. Journal of Consulting and Clinical Psychology. 2010;78(2):169-183.
  • Khoury B, Sharma M, Rush SE, Fournier C. Mindfulness-based stress reduction for healthy individuals: A meta-analysis. Journal of Psychosomatic Research. 2015;78(6):519-528.