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10 Essential Nutrition Tips for Men & Women Entering Golden Years
Getting older brings a new set of changes in your body. The new body demands different dietary habits, and your tolerance for old food habits may decline. Many people find they aren’t as hungry, and alongside, their energy might go up and down, or they might get new health issues. It’s easy to forget that your diet might need to change too. Still, you can boost your energy and stay healthy by choosing the right foods. Eating better can make a massive difference in how you feel and what you can do daily. Here are ten crucial food tips that will help you eat well during the golden years of your life: 1. Prioritise Protein Power As we age, it’s common to lose some muscle mass. Sufficient protein intake prevents this. Protein helps to build and repair your body, including your muscles. Aim to include some protein in every meal. Boiled chicken, turkey, eggs, and fish (salmon, for example) are good choices. And if you are vegetarian, you can take milk, yoghurt, cheese, beans, lentils, tofu, and nuts. Tip: Eating protein, a little at a time over the day and not all at once is preferable. 2. Boost Bone Health with Calcium & Vitamin D Older people have a higher risk of getting weak bones (called osteoporosis). This is especially true for women after menopause. Your bones contain calcium, and Vitamin D helps your body absorb that calcium. Ensure you eat calcium-rich foods, such as dairy products, fortified plant-based milk, leafy green vegetables (kale, broccoli — though absorption does vary) and tinned fish with edible bones (such as sardines). Getting enough Vitamin D can be tricky. We get most of it from sunlight, but older skin also doesn’t make it. You might also spend less time outdoors. Look for foods with added Vitamin D. 3. Focus on Fibre for Digestive Wellness Sometimes, as you get older, your digestion slows down. This can make it hard to go to the toilet (constipation). Eating fibre helps keep everything moving smoothly. Fibre also helps control your blood sugar and can help you stay at a healthy weight. Eat more foods like oats, brown rice, and whole wheat bread. Fruits, vegetables, beans, peas, lentils, nuts, and seeds are also full of fibre. Try to eat about 25 to 30 grams of fibre each day. (Source: MedicineNet) Good sources include oats, pears, apples, and seeds like chia. Remember to drink more water when you eat more fibre. Water stops it from feeling uncomfortable in your tummy. 4. High Probiotic Diet Include high-probiotic foods in your diet. Probiotics enrich the good ecosystem in your gut, improve digestive functions and boost immunity. Foods that are rich in probiotics, such as yoghurt, kimchi, kefir, Sauerkraut, tempeh, pickles, etc., help you naturally support the microenvironment in your gut. However, with age, you may need to look elsewhere to support your digestive microsystems. You can use supplements with a high-probiotic diet, However, with age, you may need to look elsewhere to support your digestive microsystems. You can use supplements with a 5. Choose Healthy Fats for Heart and Brain Fats are not created equal. Unsaturated fats in oily fish (salmon, mackerel), avocados, nuts, seeds, and vegetable oils (like olive and rapeseed oil) are suitable for heart protection and brain function. Limit saturated fats in fatty meats, butter, lard, cream, cakes and biscuits. Avoid trans fats, which are often used in processed foods. Being anti-inflammatory, omega-3 fatty acids, especially from fatty fish, are suitable for general health. 6. Vitamins are Vital – Especially B12 Although all vitamins are critical, vitamin particularly stands out: vitamin B12. Its level increases or decreases with age since the production of stomach acid changes. Along with this, B12 is essential for nerve function and red blood cell formation. You can eat meat, fish, and eggs and take dairy products and fortified breakfast cereals, as these foods are rich in vitamins. If you follow a vegetarian or vegan diet, consider talking to your health specialist about checking your B12 levels because you may require supplementation. 7. Mind Your Minerals (Iron, Zinc, Magnesium) Iron helps with the transportation of oxygen in the blood and keeps anaemia-induced fatigue at bay. You must include red meat, beans, lentils, fortified cereals, and dark leafy greens, which are excellent sources of iron. Also, eat Vitamin C-rich foods like oranges to aid absorption. Zinc promotes your immune system and wound healing (sources: meat, shellfish, dairy, nuts). Magnesium is present in muscle and nerve functions that regulate blood sugar and blood pressure. Therefore, to maintain your blood level, increase your magnesium intake by eating green vegetables, nuts, seeds and whole grains. 8. Watch Portion Sizes, Not Just Content Your metabolism declines with age. You may require fewer calories than you used to during the younger age to maintain a healthy weight. But your nutrient needs usually stay the same or even go up. This is why nutrient density is so important (see next point). Be mindful of portion sizes to prevent accidental weight gain. Sometimes, using smaller plates can trick the eye and mind and make you feel satisfied with less food. You should listen to your body’s signals for hunger and fullness. Aim for 1.0–1.3 g/kg/day dietary protein combined with twice-weekly progressive resistance exercise (source: PMC). 9. Embrace Flavour to Combat Taste Changes Smell and taste changes are common with ageing; sometimes, these are related to medications or medical conditions. This can have the unfortunate effect of suppressing appetite or throwing its dependence on salt or sugar for flavour. Season your food naturally with herbs, spices, lemon juice, vinegar, garlic and onions rather than too much salt and sugar, as they can be bad for your blood pressure and general health. 10. Make Every Calorie Count with Nutrient Density Since you may not need as many calories, it’s even more important that your food is nutrient-dense. Nutrient-dense foods offer vitamins, minerals, fibre and other beneficial compounds relative to very few calories. Concentrate on whole, unprocessed foods: colourful fruits and vegetables, whole grains, lean proteins and healthy fats. Restrict foods high in ‘empty calories’, such as sweet sodas, candy bars, pastries and highly processed snacks. 11. Hydrate Diligently Throughout the Day As you get older, you might not feel thirsty, even without enough water. Being dehydrated can make you feel tired, dizzy, confused, or constipated. Make sure you drink often during the day. Drink even if you don’t feel thirsty. Low-fat milk, drinks made with sugar-free squash, tea, and coffee also count towards your fluids. Try to drink about 6 to 8 glasses (around 1.5 to 2 litres) every day. You might need more if it’s hot weather or if you are very active. MamaCare® Complete Nutrition Navigating these nutritional needs can sometimes feel overwhelming, especially if appetite is low or preparing balanced meals becomes challenging. Though good food habits can make a change, taking dietary supplements boosts your overall health. MamaCare® Complete Nutrition offers a convenient balanced diet for old age solutions. It is packed with 30+ essential vitamins, minerals, and protein to help fill potential nutritional gaps. The best part is it is a low-calorie formula with only 811 kJ per serving. Mixing into drinks or foods is simple, supporting overall vitality and well-being. Prepare 50g of Complete Nutrition Powder with 200 mL of room-temperature water. For a more tailored and balanced diet for old age options, browse our full range of adult supplements designed to meet various needs. References: https://www.medicinenet.com/how_can_i_eat_25_grams_of_fiber_a_day/article.htm Nowson C, O'Connell S. Protein Requirements and Recommendations for Older People: A Review. Nutrients. 2015 Aug 14;7(8):6874-99. doi: 10.3390/nu7085311. PMID: 26287239; PMCID: PMC4555150.
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Nutrients Needed During Pregnancy & What to Eat After Giving Birth
We all take proper care of nutrients needed during pregnancy, but what about post-pregnancy? After giving birth, your body demands more than just rest. Repairing and blood loss recuperation, emotional fatigue, hormonal changes, pain, and recovery require a good diet full of essential nutrition. Nutrition shifts can make the transition smoother, improve healing, and uplift one’s mood. To help you, we have prepared a complete diet plan for postpartum. Here are a few essential foods to eat after delivery and the reasons behind each food recommendation. Here are the seven most critical nutrients you need during and after pregnancy, to continue supporting your baby’s growth: 1. Protein-Packed Meals Recovery demands high amounts of protein due to tissue repair. Healing perineal tears or C-section incisions, retaining muscle mass and feeling satiety are critical. This is useful while managing energy levels and knowing how to get through the time available between feeds or naps. Furthermore, protein is a crucial component of breast milk. Best sources of protein: chicken, turkey, fish (especially oily varieties like salmon), lean beef or lamb, eggs, lentils, beans, chickpeas, tofu, and Greek yoghurt. 2. Complex Carbohydrates Do not avoid carbohydrates. Instead, avoid simple ones. Most complex carbohydrates are beneficial in fighting off mothers' constipation after giving birth. Consider whole-meal bread, oats (porridge is remarkably warm, soothing, and nutritious), brown rice, quinoa, wholewheat pasta, sweet potatoes, and starchy vegetables. These foods provide effective energy, aid in maintaining abdominal health, and are vital for the sustenance of B vitamins that help in metabolism, energy levels, and even mood. 3. Healthy Fats Healthy fats such as Omega-3 fatty acids DHA are key. If you’re breastfeeding, these fats are essential for your baby’s brain development. Omega-3 also supports brain function and mood regulation, helps quell inflammation throughout your body as it heals and is needed for absorbing fat-soluble vitamins. These beneficial fats are widely available from avocados, nuts (walnuts and almonds are among the best), seeds (chia seed, flaxseed, and pumpkin seed are a great choice), olive oil and oily fish (salmon, mackerel and sardines 1-2 portions weekly if you are mercury aware). Including these fats supports your baby’s neurological development through your milk and can, quite literally, help stabilise your mood and nutrient absorption. It is also a concentrated energy source. Research suggests adequate omega-3 intake may also help reduce the risk of postpartum depression. (Source: Omega-3 fatty acids and mental health) 4. Iron-Rich Foods Battling postpartum fatigue usually starts with iron. Blood loss during delivery is normal and can quickly drain your iron reserves, sometimes causing anaemia, which directly leads to symptoms of tiredness because iron is vital for producing haemoglobin to transport oxygen around your body. Increase your iron by eating lean red meat, poultry, fish, lentils, beans, fortified breakfast cereals, spinach, and dried apricots. A key recommendation is to combine these iron-rich foods with sources of Vitamin C (peppers, oranges, berries or broccoli!) within the same meal since Vitamin C dramatically increases iron absorption. Restoring iron in your body helps support energy, fight fatigue, and promote overall vitality. (Source: PubMed) 5. Calcium & Vitamin D If breastfeeding, calcium is also crucial for your little one's developing bones and teeth, so protecting your bone health is essential! Vitamin D helps absorb calcium, and it supports immune function, too. Some of the best sources of calcium include dairy products (milk, cheese, yoghurt), fortified plant-based milk, tinned fish with edible bones (sardines with the bones), leafy greens, and calcium-set tofu. For Vitamin D, oily fish and fortified foods play a part in providing safe exposure to sunlight. Everyone should take a Vitamin D supplement, particularly in the autumn and winter months, even postpartum mothers. Ensuring adequate intake protects your bone density, provides essential building blocks for your baby’s bones via milk, and supports immune health. 6. Fruits & Vegetables Try to eat lots of colourful fruits and vegetables every day. They give you essential vitamins, minerals, antioxidants, and fibre your body needs. Antioxidants help your body cope with the stress of healing and not getting enough sleep. Vitamins help with many body functions, like keeping your immune system strong. Fibre is essential to help your digestion stay regular. Don’t just stick to the same few foods. Add berries, oranges, peppers, carrots, broccoli, and leafy greens (like spinach or kale) to your meals and snacks. Eating a good mix helps you get a broader range of nutrients. This is great for your immune system and helps keep you regular. It gives you tiny nutrients that are key for your overall health and even help you stay hydrated. 7. Drink Plenty of Fluids (Especially Water) Drinking enough water is crucial after you've had your baby. This is especially true if you're breastfeeding, as breast milk is mainly made of water. Even being slightly dehydrated can make you feel much more tired. It can also lead to constipation and affect how much milk you produce. Make water your main drink all day long. A simple trick is to keep a water bottle right next to where you usually feed your baby or where you rest. This makes it easy to remember to take sips. Milk and herbal teas are safe for pregnancy and breastfeeding and count towards your fluids. Consuming water-based pregnancy and breastfeeding supplements also adds to your water consumption need All The Nutrients You Need During & After Pregnancy Eating well every day can be hard when you have a new baby. MamaCare’s Mother’s Nutrition packs all the nutrients you need as a new mother in easy-to-prepare and consume formula. The supplement is optimised with prebiotic fibres FOS and GOS to support digestion. So, it also helps new moms avoid digestive issues and absorb the nutrients better. Other reasons why you should include MamaCare’s Mothers Nutrition in your arsenal: Australian-made supplement crafted for mums before, during, and after pregnancy - supporting you and your baby every step of the way. Packed with folic acid, calcium, iron, DHA, and natural fibres, it helps nurture the baby’s development, mother’s energy, and digestion. It contains vitamins B, C, D, and E to support energy, immunity, and mineral absorption Finally, it is easy to take; just blend 40g of MamaCare Mothers Nutrition Powder in 200ml of room-temperature water and sip your way to better motherhood.
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PPSU vs PP Bottle - Which is the best newborn feeding bottle?
As a parent, you constantly face decisions that have potential consequences for your baby’s comfort, health, and well-being. Every choice matter, from the clothes to the food they eat and even the bottles they drink. Choosing between PP (Polypropylene) and PPSU (Polyphenylsulfone) newborn feeding bottles is more about finding the better option for your baby. Although both materials are popular, which is better for your baby and more practical for your style of living? Here’s a breakdown so you can decide because only the best will do when it comes to your baby. What Are PPSU Baby Bottles? PPSU (Polyphenylsulfone) is a medical-grade plastic used in surgical tools and devices. Hence, it is sturdy and one of the safest materials for newborn feeding bottles . PPSU bottles pack safety, strength, and durability into a single bottle. As per the studies, PPSU bottles have no harmful chemicals (substances related to the polymer structure). Also, it doesn’t release (or “migrate”) any toxic substances into the contents (like milk or water) under normal use conditions. (Source: Polyphenylsulfone (PPSU) for baby bottles: a comprehensive assessment on polymer-related non-intentionally added substances (NIAS)) PPSU is also 100% BPA, BPS, and phthalate-free, so you don’t have to worry, giving you peace of mind with every feed. What Are PP Baby Bottles? PP (Polypropylene) baby bottles are the most common and widely available. They are typically lightweight, budget-friendly, and BPA-free. You can quickly identify these bottles with the translucent milky caps on these bottles. You will find PP safe for daily life and accept high and low temperatures, but it has limits. It is preferable to use PP if you only plan to use it occasionally or in the short term. PPSU vs PP Bottle: Why PPSU Stands Out? PPSU and PP are still within the safety limits, but PPSU outperform in several areas. Here’s a closer look at why you might want to choose PPSU bottles for your baby: Features PPSU (Polyphenylsulfone) Bottles PP (Polypropylene) Bottles Durability Highly durable, resistant to impact and scratches Less durable, prone to wear and tear Heat Resistance Can withstand high temperatures (up to 180°C) Lower heat resistance (up to 120°C) Chemical Safety BPA-free, BPS-free, and resistant to chemicals BPA-free but may degrade faster Transparency Amber-coloured, remains clear over time Milky white becomes cloudy with the use Odor & Stain Resistance Resistant to odours and stains May absorb odours and stains over time Lifespan Long-lasting, recommended replacement every 12 months Shorter lifespan, recommended replacement every 6 months Ease of Cleaning Easy to clean and sterilise It can be harder to clean due to material ageing Cost More expensive due to high durability More affordable and widely available 1. Superior Heat Resistance PPSU bottles can withstand temp up to 180°C. Hence, you can sterilise them by boiling them in water or washing them in a dishwasher. PP bottles can only withstand temperatures up to 120°C, and repeated exposure to high heat can cause them to break down faster. Thermal stability is key to hygiene. PPSU guarantees the bottle will be safe and intact through every sterilisation cycle. 2. Longer Lifespan Bottles made of PPSU are durable. Whether you boil, microwave or wash them daily, they help keep clarity, shape and strength. In comparison, PP bottles (polypropylene) can become worn, discoloured, and warped in months (or even weeks). For parents seeking long-term value, PPSU bottles are the wiser investment. 3. Crystal Clear Transparency Unlike PP’s milky texture, PPSU bottles retain a clear, glass-like look, making checking milk quantity and cleanliness easier. You don’t have to guess whether it’s thoroughly washed or if there’s any residue hiding in a cloudy bottle. A clear view means peace of mind with every feed. 4. Unmatched Durability Dropping a PP bottle can cause cracks or damage. PPSU, however, offers excellent impact resistance. You can feel confident knowing your bottle won’t shatter or crack if accidentally dropped, making it ideal for active parenting and travel. 5. Odour and Stain Resistance PP bottles can absorb odours from milk or cleaning agents over time, which is less than ideal. PPSU’s non-porous surface resists stains and smells, keeping your baby’s bottle fresh and clean for longer. This feature is handy if you use formula or milk with vitamins or supplements, which tend to stain regular bottles. 6. Medical-Grade Safety PPSU is approved for use in medical devices, so it’s safe. Unlike PP bottles, it doesn’t leach chemicals under heat or over time, which may degrade. So, if you’re looking for a feeding solution as safe as what hospitals trust, PPSU is your go-to. 7. Eco-Friendly and Cost-Efficient Though PPSU bottles have a higher upfront cost than PP bottles, their longevity makes them more cost-efficient in the long run. You’ll use fewer bottles over time, reducing waste and saving money, a win for your wallet and the planet. Newborn Feeding Bottles from MamaCare Selecting the right feeding bottle for your newborn can mean a difference in comfort for both baby and mom. MamaCare’s PPSU feeding bottles are FDA-approved for food contact and are free of BPA, BPS, and phthalates. The bottle is paired with a silicon teat, which prevents backflow and provides a natural feeding posture. The anti-colic one-way flow valve reduces the chances of air intake for the baby. Choosing the right baby bottle may seem small, but it plays a significant role in your daily routine and your baby’s comfort. PP bottles are a standard option, but when considering heat resistance, clarity, durability, and long-term value, PPSU bottles come out on top. MamaCare’s PPSU feeding bottles combine medical-grade safety, practical design, and durability to provide a hygienic, easy-to-use product. Explore the MamaCare® Feeding Bottle collection here for different sizes and replacement teats.
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7 Superb Tips for Breastfeeding & Mom's Diet
Breastfeeding strengthens the bond between a mother and child. Your baby gets nutrition and energy from what you eat. Breastfeeding and mom's diet are interconnected. Breastfeeding moms often face nutritional challenges like vitamin deficiencies (folic acid, B12, A, D), minerals (calcium, iron, iodine), and omega-3 fatty acids. Such deficiencies can potentially impact both your and your baby's health. Thus, a breastfeeding mom's diet should address these deficiencies and include adequate and diverse sources of nutrients. Understanding the Best Diet for Breastfeeding Moms You need a nurturing diet that fulfils your and the baby's needs during pregnancy. However, after the baby's birth, the mom's nutritional needs only continue as the baby will depend on you for a little longer. Thus, taking care of your diet during breastfeeding will ensure growth for the baby and good health for you. Dietary supplements can easily add all the nutrients you need while continuing your regular food choices. However, diet improvement also adds to your health goals and energy levels. Do You Need More Calories? Yes, you probably need to eat a bit more food each day. Aim to consume 330 to 400 more calories than usual daily. This will give you the necessary resources to produce milk. You can eat healthy snacks like whole-grain bread with peanut butter, banana, peanut butter, and yoghurt. How Much Water Do You Need During Breastfeeding? Breast milk primarily consists of water. Therefore, it is essential to drink enough water daily. You should drink at least a minimum of 8 to 12 glasses of water every day. According to research, a lactating woman should drink at least 3 litres of fluids daily. (Source: European Food Safety Authority, 2010) Best Diet Food for Breastfeeding Moms 1. Vitamin & Mineral-Rich Foods Add colourful food to your diet. Different coloured fruits and vegetables have various vitamins and minerals that are good for you and your baby. Some great choices are: Green Leafy Vegetables: Spinach and kale contain vitamins A, C, E, and K and calcium folate. Orange Coloured Fruit and Vegetables: Carrots and sweet potatoes are rich in vitamin A, which is necessary for proper eyesight and strengthens immunity. Blueberries and Strawberries: They contain antioxidants that guard your cells. 2. High-Protein Diet Protein contains essential nutrients that help build tissues, hormones, and enzymes, ensuring a healthy milk supply. You need to consume a lot of it to supply your milk and recover after delivery. A study shows breastfeeding mothers need 84 to 120 grams of protein daily. Or at least 1.5 times their body weight in grams. (Source: NIH NLM PMC) Some good sources of protein are: Poultry Cuts: chicken breast, turkey cuts, lean pieces of beef. Seafood: Salmon, tuna, and cod (just avoid ones with a high mercury content). Vegetarian Sources: beans and lentils are perfect options. Dairy Products: Eggs benefit everyone, offering great nutrition and versatility in meals. 3. Omega-3 Fatty Acids Omega-3s (especially DHA) are essential for your baby's brain development. You can use high-quality omega-3 supplements to make your food more nutritious. The best sources include: Fatty fish, such as salmon, mackerel, and sardines Chia seeds and flaxseeds Walnuts and almonds 4. Iron Intake Feeling tired while caring for a newborn is entirely normal, but low iron levels can worsen it. Iron-rich foods and vitamin C sources like citrus fruits and bell peppers help maximise absorption and benefits. Good sources of iron include: Red meat (beef and lamb) Dark leafy greens like spinach and kale Lentils and chickpeas Fortified cereals One faster way to recover from iron deficiency is through iron supplement tablets. MamaCare's Premium Women's Iron tablets contain iron, folic acid, vitamin B2, and vitamin C. The unique formula makes the tablets easy to digest and offers better iron absorption. Thus, it helps you recover faster and maintain energy levels during pregnancy or breastfeeding. 5. Boost Calcium for Bone Strength Calcium helps maintain strong bones and prevents osteoporosis. An individual's daily calcium intake should ideally be around 1,000 mg, which helps sustain bone density and ensures that essential nutrients are given to the baby. Make sure you use plenty of: Dairy products (milk, cheese, yoghurt) Almonds Green leafy vegetables Sesame seeds 6. Include Fibre-Rich Foods for Digestion Constipation is a common issue many women face during the breastfeeding phase. Therefore, keeping your immune and digestive systems functioning smoothly becomes crucial. Take a diet rich in fibre, including essential vitamins and minerals. Increase your fibre intake with: Whole grains (brown rice, oats, whole wheat bread) Fresh fruits and vegetables Nuts and seeds 7. Incorporate Superfoods Superfoods can enhance your milk supply and provide essential nutrients. Some top picks include: Oats – great for milk production Fenugreek – helps boost lactation Turmeric – known for its anti-inflammatory benefits Berries – rich in antioxidants for immunity What to avoid while breastfeeding? Some foods and drinks require more caution when breastfeeding. The following are a few: Alcohol: There is no "safe" level of alcohol consumption for a child exposed to breast milk. Caffeine: Avoid consuming more than two to three cups of coffee and other caffeinated beverages daily. Caffeine can contribute to a fussy baby and poor sleeping habits. Fish: Most fish can serve as a good source of protein and Omega 3 oils. However, many contain some level of mercury. Exceedingly high levels of mercury can potentially damage the brain and nerves of the baby. For the baby's safety, fish with extremely high amounts of mercury, such as swordfish and king mackerel, should be avoided. Supplements for Breastfeeding Mom's Diet Healthy foods are the most significant aid for breastfeeding. Everything you consume, whether high in protein, omega 3, or sufficient water, works towards the baby's development. Following a carefully crafted diet plan may not always be easy or possible, so that you can use dietary supplements. MamaCare's Mother's Nutrition powder is a dietary supplement which offers all the nutrients you need during and post-pregnancy to support baby's growth and your strength. Mother's Nutrition powder contains 30 plus nutrients, including protein, iron, calcium, multiple vitamins and folic acid. Folic acid during pregnancy reduces the risk of foetal neural tube defects and helps the baby's brain growth. It also helps in healthy blood cell formation and keeps moms healthy. It's a simple way to ensure you and your baby get everything to stay strong. We also recommend you consult with doctors before taking any supplement. References: Rasmussen B, Ennis M, Pencharz P, Ball R, Courtney-martin G, Elango R. Protein Requirements of Healthy Lactating Women Are Higher Than the Current Recommendations. Curr Dev Nutr. 2020 May 29;4(Suppl 2):653. doi: 10.1093/cdn/nzaa049_046. PMCID: PMC7257931. EFSA Panel on Dietetic Products, Nutrition, and Allergies (NDA); Scientific Opinion on Dietary reference values for water. EFSA Journal 2010; 8(3):1459. [48 pp.]. doi: 10.2903/j.efsa.2010.1459.
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12 Best Nutritional Supplements to Control Blood Sugar
If you struggle with blood sugar levels, you know how worrying this condition can be. It can result in numerous health complications, and unfortunately, thousands succumb to its effects each year. Around 1.5 to 5.1 million people lose their lives every year due to problems related to blood sugar levels. Currently, it is one of the leading causes of mortality across the globe. (Source: IDF Diabetes Atlas 10th Edition Scientific Committee) Keeping your levels within a normal range is crucial if you have blood sugar concerns. So, what can you do? A healthy diet has a substantial impact on this. Eating nutritious food, exercising regularly, and bridging nutritional gaps with supplements help regulate blood sugar levels. 12 Best Nutritional Supplements to Control Blood Sugar Level Supplements aid the body in insulin utilization. Insulin is a hormone that allows the body to change sugar from foods into energy. Here are 12 best supplements to control blood sugar: 1. Vitamin D Insufficient vitamin D levels may contribute to the onset of type 2 diabetes. Research indicates that increasing vitamin D intake can enhance the functioning of pancreatic cells (which produce insulin). It may also increase the body’s sensitivity to insulin. (Source: ScienceDirect) For the most part, getting adequate sunlight helps your body produce Vitamin D naturally, burning calories. However, if you are facing a vitamin D deficiency, you can include foods and supplements to fill the gap. 2. Gymnema Gymnema Sylvestre is a plant used in Ayurveda as a medicine for controlling blood sugar levels. It limits the quantity of sugar in foods. Also, it potentially reduces blood sugar levels in a fasted state. 3. Magnesium If you have type 2 diabetes, your magnesium levels may be lower than expected. This condition occurs during the overextended periods of uncontrolled blood sugar. Magnesium supplements can enable the body to create and use insulin properly. Good sources of magnesium include unrefined cereals, leafy vegetables, pulses, and seeds. These helps maintain the blood sugar levels. 4. Alpha-Lipoic Acid (ALA) Your body naturally produces Alpha-Lipoic Acid (ALA). It is an antioxidant that protects cells from destruction. You can also find it in small amounts in foods like spinach and broccoli. Taking ALA and diabetes medications may help lower haemoglobin A1C and improve blood sugar levels. It could be a few months before these results start to show. ALA may also protect against the harmful effects of high blood sugar levels. 5. Chromium Chromium deficiency makes it harder to use sugar as an energy source. It hence increases the dependency on Insulin. Adding chromium to your diet can help your body use insulin more effectively, allowing cells to absorb sugar efficiently. Improving insulin function enables the human body to manage blood sugar levels more effectively. Chromium is the best aid for keeping blood sugar within a healthy range! 6. Zinc The body utilizes sugar better with the aid of Zinc. It is essential for both the synthesis and secretion of Insulin. Additionally, during hyperglycemia, there is more excretion of Zinc through urine. Zinc levels are low in diabetic patients. Taking zinc supplements may improve the body’s insulin activity. (Source: US Department of Veterans Affairs) 7. Cinnamon Cinnamon supplements are sold in two forms: One as an extract and two as crushed Cinnamon. Research suggests that these forms of Cinnamon may enhance one’s response to insulin. Therefore, it helps lower blood glucose levels and better manage diabetes. 8. Ginseng Ginseng is a plant native to North America. Ginseng extracts have been shown to promote insulin secretion through stimulation of the pancreas. The ginseng supplement decreases blood glucose concentrations and promotes insulin action in the tissues. The compound is aimed at stabilizing insulin function. Recently, it has been shown that Ginseng reduces postprandial hyperglycemia in healthy and type 2 diabetic patients. (Source: National Library of Medicine (NIH)) 9. Probiotics Disruption of bacteria in the gut (usually due to antibiotics) can increase the risk of diseases such as diabetes. Probiotic supplements improve blood sugar levels as they contain good bacteria. These bacteria can improve health and sugar tolerance. 10. Aloe Vera People with prediabetes or type two diabetes may benefit from fasting blood sugar reduction attributed to Aloe Vera. Aloe juice can help with blood sugar management and aids in lowering blood sugar levels. Compounds in Aloe can increase insulin sensitivity. 11. Berberine Berberine has been a promising nutrient for controlling blood sugar, especially for those who cannot take medication. It lowers fasting blood sugar through multiple modes, such as insulin production and sensitivity, reduces glucose production, and enhances breakdown and metabolism. Thus, berberine helps with the natural properties of reducing sugar from blood, which results in faster blood sugar lowering. It can also lower fasting blood sugar without causing too much reduction in sugar levels. 12. Folate Increased levels of homocysteine can cause insulin resistance (type 2 diabetes) and cardiovascular diseases. Folate helps regulate homocysteine levels and improves insulin sensitivity, reducing the risk of type 2 diabetes and other diseases. MamaCare Diabetes Nutrition – 30+ Nutrients MamaCare Diabetics nutrition is a scientifically developed, milk-based formula designed to meet the nutritional needs of individuals managing blood sugar levels. It contains 37 essential vitamins, minerals, and nutrients, helping to combat poor nutrient absorption caused by high blood sugar levels. The formula is also enriched with dietary fibre to support digestion and nutrient absorption. Key features of MamaCare Diabetic Nutrition: Low Glycemic Index (GI 33), endorsed by Sydney University’s Glycemic Index Research Service (SUGiRS). Contains unique herbal ingredients – fenugreek seed, cinnamon powder, and bitter gourd powder – known to support blood sugar management. The best part is that it is easy to consume and tastes great. Simply mix 50g of MamaCare Diabetic Nutrition Powder with 200ml of water at room temperature and enjoy.
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10 Ways to Maintain Good Mental Health for Seniors
Mental health is essential for overall well-being, especially for seniors. Loneliness, isolation, and a decline in physical health can cast a long shadow on the golden years. Still, they ignore it and don’t pay proper attention. Studies reveal a concerning fact: Approximately 10%-15% of older Australians suffer from depression, while 10% suffer from anxiety disorders. (Source: Haralambous et al. 2009) Another report states that over 14% of adults aged 60 and above are facing a mental or neurological disorder (Source:World Health Organization (WHO)) These stats are painful, but there is hope. With the proper mental health care strategy, the elderly population can live their life with happiness. This article will find 10 effective ways for seniors to maintain good mental health. Factors Affecting Mental Health in Seniors Several factors contribute to mental health challenges among seniors: 1. Lack of Social Contact: Retirement from work or school, losing loved ones, and health or mobility problems can cause older people to have less social contact. This culminates in depression and loneliness. 2. Chronic Illness: Chronic diseases have slowly but surely become more prevalent with age. These diseases affect physical functionality and pose a significant danger to mental health. 3. Loss of Independence: Reliance on children to function in daily activities leads to feelings of anger and uselessness. It can result in lower self-esteem and feelings of worthlessness. 4. Cognitive Decline: Changes are a part of ageing. In older age, people lose the ability to remember things or think. These ideas will create anxiety and angst in older adults. 10 Ways to Maintain Good Mental Health for Seniors 1. Stay Physically Active Exercise is key for one’s mental health. Activities such as walking, swimming, or yoga can boost one’s mood, reduce anxiety and improve one’s well-being. Physical activity triggers the release of endorphins, which are natural happiness and relaxation chemicals in the body. A new study revealed that older adults greatly benefit from strength training as it improves their sleep quality. Which, in turn, strengthens their mental health (Source:Study on Impact of Physical Exercise on Sleep Quality) 2. Maintain Social Connections Staying social is equally crucial for one’s welfare. Keeping in touch with friends, family, or anyone in your community can significantly reduce feelings of loneliness and isolation. Social activities tend to provide aid and support the feeling of inclusion. Social connections are fundamental in helping prevent homelessness among older women. 3. Engage in Mental Stimulation Like exercising, it’s key to keeping your brain active as well. Reading, solving puzzles or learning new things are simple ways to keep your brain active. These activities can help mitigate cognitive decline. Furthermore, mentally stimulating activities improve inculcation, memory and problem-solving adeptness. 4. Adopt a Healthy Diet Understanding the connection between mental and physical health matters is vital in today’s autonomy-oriented world's care paradigm. Proper nutrition supports healthy body movement and increases self-care in older adults. Eating healthy food and maintaining a healthy diet is one of the most effective ways to maintain good mental health. Also, you can try natural supplements that provide daily magnesium and other essential nutrients for full body support. Natural and easy to consume nutritional supplements like MamaCare’s Complete Nutrition can offer 32 nutrients for your physical and mental health. 5. Manage Stress Effectively Consistent worrying can harm one’s mental health. Stress-relief activities, such as meditation, breathing exercises, and mindfulness, can aid in relaxation and lessen anxiety levels. All these techniques are important for stress as well as mental health. 6. Make Sure to Get Enough Sleep Sleeping is vital to maintain mental and physical well-being. Therefore, take proper 7 hours of sleep. Also, ensure you have a sleeping schedule to avoid distractions. Good sleep is the best way to keep your mood relaxed, improve your thinking ability and support your health. 7. Seek Professional Help When Needed It is best to see a healthcare professional for mental health concerns. Therapists, counsellors, and mental practitioners can offer adequate help and care. Individuals can significantly improve their condition and quality of life with proper support and treatment. 8. Maintain a Routine Creating a daily routine is essential to help individuals build an identity. Older people can participate in physical activities. These can be any activities, like exercising, yoga, and attending social gatherings to improve mental health. 9. Foster a Positive Outlook The way a person views things impacts their mental health. Daily activities like journaling and reminiscing about one’s favourite activities can boost mood and resilience in handling problems. Being surrounded by positivity and engaging in activities that bring joy enables one to live better. 10. Address Substance Use Certain activities like drinking alcohol need supervision and moderation while dealing with mental health. A recent survey showed that some retirees could worsen their symptoms of depression due to drinking alcohol excessively, which needs to be tackled with healthier coping mechanisms. Socialisation, exercise, diet, and other physical activities that put less stress on the mind can effectively improve a person's emotional state. MamaCare Complete Nutrition for Healthy Adult Life Whether you want to boost your immunity or complete wellness naturally, MamaCare Complete Nutrition supplement if a right fit for you. It’s a gentle formulation which delivers 32 nutrients to your body including critical minerals like calcium, magnesium, and iron. MamaCare Complete Nutrition is a scientifically- formulated product that works even if you have a weak digestion. It contains prebiotic fiber (FOS) that supports your gut health and digestion. As older adults, having adequate nutrition can dramatically improves your mental and physical state. Thus, with proper diet and regular physical exercise you can improve your mental health and stay active even in the golden years of your life.
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Navigating Women’s Health in Your 30s: Eight Essential Considerations
The 30s are a fascinating decade in your life. Whether you are a career professional, homemaker, or simple hobbyist, this decade is full of changes and challenges. You balance career growth, family planning, and maintaining a healthy body within these 10 years. Topping it off is your immune system, which faces instability due to natural fluctuations in hormones and metabolism in this period of life. The good news is you can stay in control of all these changes. You just need to take care of essential nutrients and pave the way for a thriving and fulfilling life. At Mama Care, we curate scientifically proven supplemental nutrition for mothers and senior adults. Healthy Tips for Women in 30s 1. Heart Health Heart disease is one of the most concerning health issues around the world, especially in women. Though it is most common in older generations, it also affects younger women. Research suggests women with endometriosis, PCOS, or irregular menstruation may face a 28% (source: BMJ- Cardiac risk factors and prevention) higher risk related to heart conditions. Taking preventative measures and making lifestyle changes can help significantly. Consult with healthcare providers to evaluate your risk factors. They will assist in making the necessary lifestyle changes to help reduce heart disease. Some of these changes can include eating nutritious food, engaging in physical activities, and taking dietary supplements containing optimal Omega 3 to support cardiovascular health. 2. Skin Health In your thirties, you might begin to see some shifts in your skin, consisting of fine lines, reduced elasticity, and darker spots on your skin. What brings about these changes? The sun, hormones, and lifestyle combined all play a significant role. What can you do? Simply follow a basic skincare regimen. Apply sunscreen with at least SPF 30 daily, regardless of cloud cover, hydrate your skin, and intake vitamin C to protect your skin. Start caring for your skin now; remember, if you’re consistent, you will see results. 3. Breast Health Breast health examination in the 30s becomes more critical. Usually, women start getting their routine checkups at 40, but taking care in the 30s can prevent you from future problems that you might face in the 40s. In case you have a family history of breast cancer, consult a doctor to know when to initiate a mammogram. A proactive approach towards your breast health can save you from the costly and painful processes. 4. Nutritional Needs Your diet determines how you feel. In your 30s, you usually have a lot on your plate: career, family, and many other responsibilities. Ensure that you are receiving the necessary nutrients: Iron: Many women face iron deficits at this age, resulting in tiredness and physical weakness. 80% (Source: PMC-Iron deficiency and iron deficiency anaemia in pregnancy) of pregnant women face anaemia due to iron deficiency. Eat lean meat, beans, and leafy green vegetables to eliminate iron deficiency. Additionally, you can add Mama Care's Premium Women’s Iron supplement in your diet. It contains 24mg iron II glycinate for optimal absorption, to fulfil your body’s regular iron demands. Milk and Essential Nutrients: Dairy products and fortified plant-based milks (like almond and soy) are excellent sources of Calcium and Vitamin D. They strengthen your bones and skeleton. Mama Care Mothers Nutrition contains both abundant milk and 30 essential nutrients, making it one of the best pregnancy nutrition options. It includes high levels of folic acid, DHA, GOS, and FOS to support maternal and foetal health. 5. Mental Health Self-care does not need to be solely physical. In comparison to men, women experience anxiety and depression more often. Also, hormonal shifts throughout the month due to your period, while pregnant, or going through menopause can influence emotions as well. It's okay to seek assistance if you're having a rough time. The right therapist or counsellor can help resolve many issues. Additionally, there are countless support groups created to help relieve the burden. There are also many support groups available. Remember, taking care of your mental health is a sign of strength, not weakness. 6. Bone Density The older you become, the more you should pay attention to your bone health. Women face the threat of osteoporosis, which weakens the bones. Here's how you can protect your bones - Walking, jogging, dancing and weightlifting are biogenic activities and particularly helpful in strengthening your bones. Whether you obtain Calcium and Vitamin D via your diet or supplements, ensure you get an adequate amount of them through your food. For additional support, Arravite’s Bone Health contains calcium hydroxyapatite, the most bioavailable form of calcium, combined with vitamin D3 and K2 to enhance calcium absorption. What to avoid? Avoid Smoking and Excessive Alcohol! 7. Reproductive Health If women are considering having children or having to deal with conditions such as endometriosis or PCOS, this decade often becomes the focus of their reproductive health. Regular Checkups: Consult your physician and voice any worries you want to address. Menstrual Health: Irrespective of heavy bleeding or severe pain, keep track of one’s cycle and share any concerns with your physician. Family Planning: Strategize your family goals with the assistance of your healthcare professional if you wish to have children. Understanding your reproductive health is essential for your overall well-being. 8. Regular Exercise Regular workout is essential for the smooth functioning of your body and mental well-being. Whether you are looking to improve your health or just want to maintain a healthy life, doing exercises is a life saviour. It lowers the risk of chronic disease. Cardio is best to keep your cardiovascular in shape. You can run, swim, dance or cycle as a cardio workout. Strength training, including weightlifting and body strength, is also excellent for building muscle and bone density. To improve flexibility, you can perform stretching, which enhances range of motion and provides relaxation. Mama Care Nutritional Supplements for Moms Enhance your immune system with our Australian pharmaceutical-grade nutritional supplement. Our supplements are researched, tested, approved, and made in Australia for Australian needs. Our immunity boosters improve metabolism, cell formation and absorption. So, explore all our products and order the best one for full body support.
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The Benefits of Milk Powder for Your Daily Routine
In today's fast-paced world, convenience often plays a significant role in our daily choices, including our dietary habits. One product that has gained popularity due to its versatility and long shelf life is milk powder. Here, we'll explore the benefits of incorporating milk powder into your daily routine. Nutritional Advantages Milk powder is a concentrated source of nutrients, offering essential vitamins and minerals such as calcium, vitamin D, and protein. These nutrients are crucial for maintaining strong bones, a healthy immune system, and overall well-being. Whether it's in your morning coffee, a smoothie, or a baking recipe, milk powder provides a convenient way to supplement your diet with these essential nutrients. Long Shelf Life Unlike liquid milk, milk powder has a significantly longer shelf life. This makes it an ideal option for those who may not use milk regularly, reducing the risk of wastage. Additionally, its long storage capability makes it an excellent choice for camping, traveling, and emergency preparedness. Convenience and Versatility Milk powder can be reconstituted with water to create liquid milk, providing convenience in areas where refrigeration isn't readily available. Its versatility extends to various culinary uses, from enriching soups and sauces to creating creamy desserts and baked goods. In conclusion, milk powder offers a range of benefits that cater to modern lifestyles. From its nutritional value to its convenience and versatility, incorporating milk powder into your routine can be a practical and valuable choice.
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Weight and Preconception Health
Obesity can negatively impact fertility in both men and women. In women, obesity is associated with hormonal imbalances, irregular menstrual cycles, ovulatory dysfunction, and reduced egg quality, all of which can hinder conception. In men, obesity can affect sperm quality, motility, and overall reproductive function. Being obese increases the risk of complications during pregnancy, such as gestational diabetes, high blood pressure (preeclampsia), caesarean delivery, and foetal macrosomia (large birth weight). These complications can have long-term effects on both maternal and child health. It can also pose challenges during fertility treatments such as in vitro fertilisation (IVF). It may reduce the success rates of fertility treatments and increase the risk of miscarriage. Studies suggest that a 10% decrease in pre-pregnancy BMI for obese women could reduce stillbirth risk by 10%. Achieving a healthy weight before conception is widely recognised as crucial. Moreover, the WHO Commission on Ending Childhood Obesity views preconception and prenatal care as key strategies to combat non-communicable diseases. Therefore, a regular routine of physical activity plays a crucial role in weight management during preconception, which is important for individuals with obesity or overweight status. Recommendations for Preconception Health Aim for a healthy weight before conception by following a balanced diet and engaging in regular physical activity. A routine to consider: A low-impact aerobic activity such as brisk walks 150 minutes of moderate-intensity aerobic activity 75 minutes of vigorous-intensity activity per week Muscle-strengthening exercises on two or more days per week Some physical activities to enjoy: Swimming, a gentle yet effective full-body workout that is easy on the joints Prenatal yoga that is a combination of stretching, strengthening, and relaxation techniques Pilates that focuses on core strength, flexibility and posture Indoor and outdoor cycling Dancing or dance-based fitness classes Remember to always consult with healthcare providers before starting any new exercise regimen, especially during preconception and pregnancy. Focus on activities that you enjoy and can safely perform based on your fitness level and health status.
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