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8 Optimal Pregnancy Diet for Mothers and Their Babies
Pregnancy is a time of tremendous change, emotionally, physically and dietary. A mother’s diet directly powers your body and helps the baby grow healthy. Figuring out the right way to eat for a baby on board can be very confusing, but these 8-diet foods are a great place to start with the best nutritional supplements for pregnant women. Proper vitamin and mineral intake leads to a healthy pregnancy journey and babies. In this article, we look at eight essential things to include in the perfect pregnancy diet and offer ideas for achieving them so you and your unborn bundle can thrive. Important Nutritional Diet for Pregnant Women 1. Leafy Green Vegetables: The Folate Powerhouses Eat dark green leafy vegetables like spinach and kale. Leafy vegetables are healthy and essential if you are pregnant, because they contain folate. Folate is like the vitamin folic acid. Folate is key early in pregnancy. It helps protect your baby’s brain and spine as they grow. This helps prevent serious problems like spina bifida. Many studies show that getting enough folate works. (Source: PMC) Green veggies offer even more nutrients, such as vitamins A, C, and K, along with calcium, iron, and fibre. These help keep the mother healthy and help her stomach work well during pregnancy. 2. Lean Protein: Building Blocks for Growth Protein is essential for mother and their growing baby. It helps her uterus and breasts grow and build the baby’s brain and body parts. Eat protein foods that don’t have much fat. Good choices are: Chicken and turkey Lean beef (not fatty) Fish (safe kinds for pregnancy) Eggs Beans, peas, and lentils Lean red meat also gives you iron, which boosts your energy from getting tired blood (anaemia). Along with this, eggs are great, and they have choline. Choline helps the baby’s brain grow strong. (Source: PubMed) Try to eat different protein foods each week. This gives your body all the good things it needs from protein. 3. Whole Grains: Sustained Energy and Fibre Eat whole grains like oats, quinoa, brown rice, whole wheat bread, and barley. These foods give your body energy to work. Whole grains also have fibre that supports the digestive system. This is good because getting stuck (constipation) is common when pregnant. Grains also have good things like B vitamins, iron, and magnesium. B vitamins help your body get energy from food. Whole grains are better than white grains (like white bread). They help keep your blood sugar steady. This gives you energy for longer and makes you feel less tired during pregnancy. Eating whole grains is smart. If you take pregnancy vitamins, they work well with these healthy foods. 4. Dairy or Calcium-Rich Alternatives: For Strong Bones and Teeth TYou need more calcium during pregnancy to grow your baby and build strong bones and teeth. This is extra important in the last few months of pregnancy. The best sources of calcium are: Milk Cheese Yogurt Calcium is also vital for the mother’s bones to stay strong. It helps blood, muscles, and nerves work along with the baby’s blood, muscles, and nerves. What if you don’t eat dairy? You can still get calcium. Try these: Plant milks with added calcium (like soy, almond, or oat milk) Tofu (the kind made with calcium) Green leafy vegetables (like kale or bok choy) Almonds You need Vitamin D so your body can use calcium. Get Vitamin D from: Being in the sun safely Foods with added Vitamin D Vitamin pills (supplements) Extra calcium might also help stop a serious sickness in pregnancy called pre-eclampsia. 5. Fatty Fish: Essential Omega-3s (DHA) A growing baby needs good fats called Omega-3s. A fundamental Omega-3 fat is called DHA. DHA helps your baby’s brain and eyes grow the right way. Fatty fish have lots of these good fats. Good fish to eat are: Salmon Mackerel Herring Sardines Try to eat safe fish 2 or 3 times each week. Safe fish means fish that are low in mercury. The baby’s brain uses a lot of DHA near the end of pregnancy. It also uses DHA right after the baby is born. When moms eat DHA, it can help their kids see better later on. Talk to your doctor or nurse. Ask if you need extra Omega-3s. You might need pills or special pregnancy powders with Omega-3s. This is important if you don’t eat fish very often. Always choose fish that are low in mercury. Do NOT eat shark, swordfish, king mackerel, or tilefish. These fish have too much mercury. Mercury is harmful to the baby. 6. Legumes: Plant-Based Powerhouses Eat foods like lentils, beans, peas, chickpeas, soybeans, and peanuts. These are called legumes. Legumes are excellent food. They give you: Protein Fiber Iron Folate Calcium Zinc These foods are extra helpful if you don’t eat meat. But they are suitable for anyone pregnant. The fibre in these foods helps your stomach work well. It helps keep your blood sugar steady. Your body uses iron from plants differently than iron from meat. Iron from plants can be harder to use. So, eat legumes with Vitamin C. Foods like bell peppers or oranges have Vitamin C. This helps your body use the iron from the legumes. These foods are easy to use in meals. You can add them to: Soups Stews Salads Side dishes 7. Colourful Fruits and Vegetables: Vitamins, Minerals, and Antioxidants Eat the rainbow. Since there is a colour choice, the variety of a selection ensures you have a wide variety of dietary essential nutrients (e.g. Vitamin C for immune function and formation of collagen, Vitamin A for vision and cell growth, minerals and antioxidants). Such antioxidants help shield the cells of the mother and foetus from damage. Berries are high in antioxidants and Vitamin C. Oranges have Vitamin C and folate. Sweet potatoes contain beta-carotene (which your body turns into Vitamin A). Make sure you’re eating at least five servings of a variety of fruits and veggies every day. They’re also sources of fibre and hydration 8. Adequate Hydration Drinking water is not just important; it’s an essential need, especially during pregnancy. Water also helps your body make extra blood for pregnancy. Not only this, but also - Water helps your food digest. It makes the fluid that keeps your baby safe. Water moves good things through your body for you and the baby. It helps stop pain or problems. Consequences of not drinking water: If you don’t drink enough water, you might feel tired. You might get headaches. Not having enough water can be bad. It might cause you to have early labour pains. Try to drink 8 to 12 glasses of water each day. Drink more water if it is hot outside, during exercise, and when thirsty. Remember, milk, safe teas, fruits, and vegetables provide water to the body, so you can take these to stay hydrated. Get MamaCare’s Nutritional Supplements for Pregnant Women Eating right every day during pregnancy isn’t always easy. Sometimes, you might need extra help to get all the nutrients you and your baby need. MamaCare’s Mother’s Nutrition is a uniquely suitable supplement for pregnant women. Mother’s Nutrition is a high-quality Australian supplement for all three motherhood stages. It’s designed to support you before you get pregnant, all through your pregnancy, and even after birth while you are breastfeeding. It gives you extra amounts of essential nutrients that you often need more of during this time: Folic Acid: Helps lower the chance of severe congenital disabilities in your baby’s brain and spine. Calcium: Builds your baby’s strong teeth and bones. It also helps keep your bones healthy. Iron: Needed to make healthy blood that carries oxygen. This helps stop you from having low iron levels (anaemia). Omega-3 (DHA): Helps your baby’s brain and eyes develop healthily. Prebiotic Fibres (GOS and FOS): These are added to help your digestion work smoothly and can ease typical tummy troubles during pregnancy. Add 40g of MamaCare powder to 200 ml of room-temperature water. Shake gently until dissolved. Drink immediately. Recommended: 1–2 servings daily. References: Ledet Iii LF, Plaisance CJ, Daniel CP, Wagner MJ, Alvarez I, Burroughs CR, Rieger R, Siddaiah H, Ahmadzadeh S, Shekoohi S, Kaye AD, Varrassi G. Spina Bifida Prevention: A Narrative Review of Folic Acid Supplements for Childbearing Age Women. Cureus. 2024 Jan 26;16(1):e53008. doi: 10.7759/cureus.53008. PMID: 38406082; PMCID: PMC10894015. Zeisel SH. Choline: critical role during fetal development and dietary requirements in adults. Annu Rev Nutr. 2006;26:229-50. doi: 10.1146/annurev.nutr.26.061505.111156. PMID: 16848706; PMCID: PMC2441939.
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Top 3 Iron Supplements for Women at MamaCare
Iron is essential for women’s health. Women need iron, especially at different times in their lives. Getting enough iron gives you energy and helps you think clearly. It also enables you to have a healthy pregnancy. Many women do not get enough iron just from the food they eat. Women going through periods need additional support to address their iron deficiency. Taking iron supplements can work wonders and help you stay healthy and strong. This guide explains why iron is good for you and shows some good iron pills you can use. Why Iron Supplements Are Essential for Women? Females are at risk of ID because of menstruation, pregnancy and higher need for nutrition. Women’s iron tablets Preventing Anaemia: Consistent consumption reduces the risk of maternal anaemia at term by 70% and anaemia in pregnancy by 57%. (Source: NIH) Improved Physical Performance: It increases maximum oxygen consumption (VO2 max) and decreases heart rate during submaximal exercise. (Source: ResearchGate) Pregnancy Support: Daily consumption of iron during pregnancy is linked to a 19% decrease in the risk of low birth weight. These advantages highlight the relevance of including iron supplements in women’s health. MamaCare’s Best Iron Supplements for Women MamaCare offers pharmaceutical-grade nutritional supplements designed to meet the specific needs of women. Here are some excellent options: 1. Premium Women’s Iron 30 Pcs This is the best iron supplement for pregnant women. It is designed to help women who need an iron boost. It’s a good choice for women experiencing fatigue and going through pregnancy or breastfeeding. Its stomach-friendly formula is designed to help your body when it needs the best help to support iron levels and energy production without unpleasant side effects such as an upset stomach. This makes it one of the favourite iron supplement tablets for women. Benefit: Formulated specially for women’s health, this supplement is made with iron (II) glycinate for better absorption and for being gentle on your system. It contains folic acid to help form red blood cells, vitamin B2 to help in the metabolism of fats, carbohydrates and proteins, and vitamin C, which research has shown improves absorption of non-heme iron. Suitable for: Women who require additional iron support, such as during pregnancy or throughout breastfeeding, or at any time during menstruation, reproductive years or even while experiencing low levels of energy. Ingredients list: Iron (from iron II glycinate): 24 mg Folic Acid: 200 mcg Vitamin B2 (Riboflavin): 1.2 mg Vitamin C (Ascorbic Acid): 100 mg How to take it: You should take one tablet daily with or after a meal. As always, consult a health care practitioner if pregnant or breastfeeding. Store appropriately. 2. Mother’s Nutrition 480g These all-inclusive Australian pharmaceutical grade iron supplement tablets for women are designed by a team of leading Australian dietitians for mothers before, during and after pregnancy. It provides necessary nutrients to promote the mother’s health and the baby’s growth. Key components include folic acid for brain and spinal cord development, Vitamin D for bone health and calcium absorption, and Omega-3 DHA for brain development and the baby’s brain and eye development. It also includes prebiotic fibres (GOS and FOS) to help ease constipation, which could make this the best iron supplement for pregnant women. Benefits: Offers full-spectrum nutrition to support a healthy pregnancy from conception through nursing. It covers supplementing the nutrition deficit that arises from the demand for folic acid, iron, calcium, and DHA, including enough supplements for the health and development of the digestive system for both mother and baby. Suitable for: Women planning pregnancy. Best to start at least 1 month before conception. Pregnant mothers. Breastfeeding or post-natal mothers. Ingredients: Skim Milk Powder Whole Milk Powder Maltodextrin Maltodextrin Calcium Phosphate Dibasic Galacto-Oligosaccharides (GOS) (Note: Contains Ferric Pyrophosphate for iron and Folic Acid) How to use: Mix 40g of powder with 200 ml of room temperature water. Shake lightly until completely dissolved and drink up! Use 1-2 servings a day. 3. Complete Nutrition 500g This Australian-made, pharmaceutical-grade supplement is perfect for those requiring general nutrition to support a demanding lifestyle. It’s packed with 32 essential nutrients, including important vitamins & minerals such as iron, calcium and vitamin D. Plus, it includes Shiitake mushroom & Panax ginseng extracts, known for their possible immune support benefits. Contains additional prebiotic fibre (FOS) for optimal gut health. It is low in calories and can be used for various purposes. Benefits: Promotes healthy growth and development during the formative years in your child’s life. This is a perfect choice for older adults, injured, postoperative, or anyone with poor appetite and involuntary weight loss, as well as for those who need extensive nutrition support for the human body. Suitable for: Elderly individuals require balanced nutrition. Patients in recovery (pre- or post-surgery). Individuals with poor appetite or experiencing involuntary weight loss. Ingredients Included: Corn Starch Sucrose Isolated Whey Protein Powder Fructo-Oligosaccharides (FOS) Calcium Phosphate Dibasic Shiitake Mushroom Powder Panax Ginseng Powder (Note: Contains Ferric Pyrophosphate for iron) How to use: Mix 50g of powder in 200 ml of room-temperature water. Mix well till it dissolves and drink it immediately. A dosage of 1-2 servings daily is recommended. Store properly and use within one month after opening. Choosing MamaCare for Your Iron Needs Selecting the right iron supplements for women depends on individual needs and life stages. MamaCare provides high-quality, targeted options. Whether you require straightforward iron support with the gentle Premium Women’s Iron tablets, comprehensive pre- and post-natal care with Mothers Nutrition, or broader nutritional reinforcement with Complete Nutrition, MamaCare offers meticulously formulated products. Developed to pharmaceutical standards, these supplements aim to support women’s health effectively. Consider the MamaCare range, available at MamaCare Adults Collection, when seeking reliable nutritional support. Consult your healthcare professional to determine the best approach for your iron requirements. References: Guideline: Daily Iron and Folic Acid Supplementation in Pregnant Women. Geneva: World Health Organization; 2012. Summary of evidence. Available from: https://www.ncbi.nlm.nih.gov/books/NBK132257/ Pasricha, Sant-Rayn & Low, Michael & Thompson, Jane & Farrell, Ann & de Regil, Luz. (2014). Iron Supplementation Benefits Physical Performance in Women of Reproductive Age: A Systematic Review and Meta-Analysis. The Journal of nutrition. 144. 10.3945/jn.113.189589.
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Postpartum Vitamins and Nutrition: 6 Tips for Breastfeeding Mums
The journey of bringing a new life into this world is fantastic. As a breastfeeding mum, your nutritional needs are critical not only for your recovery but also to ensure you provide your baby with the best nutrition possible. Postpartum vitamins during breastfeeding are key to thrive during this period for you and your baby. Consider these six tips to support you through postpartum nutrition. How to Get All Your Postpartum Vitamins for Breastfeeding & Health? As a mom, your add-on nutritional needs continue until you wean the baby, and they are no longer dependent on you to receive their growth vitamins. Here are six things you can do to receive all your postpartum vitamins and ensure excellent health for you and your baby: 1. Prioritise Hydration Staying hydrated is one of the most basic yet complex aspects of nutrition aid. Since breast milk is approximately 88 per cent water, breastfeeding Mums must consume plenty of water to make milk without feeling thirsty. Essential Points to Consider - The target should be approximately 10-12 glasses (or 2.5 - 3 litres) of fluids daily. Water is the best option, but low-fat milk, herbal teas (confirm their breastfeeding-safe), and occasionally diluted fruit juice can help. Always carry a big water bottle with you. During feeding sessions, sip frequently — before, during, and after. If your pee is constantly pale yellow, you’re probably drinking enough, and if it’s dark, increase your water intake. 2. Fuel Your Body Wisely You’re burning more calories while producing milk — about 400 to 500 extra calories daily compared with your pre-pregnancy needs. Now, this isn’t an excuse to go crazy and eat as many biscuits and takeaways as possible (although a few treats are acceptable). Ensure you eat nutrition-dense foods, like those that give you necessary energy while giving you essential vitamins and minerals. Eat whole foods: Whole foods contain fruits, vegetables, oats, brown rice, quinoa, chicken, fish, beans, lentils, tofu, and nuts. If you are looking for healthy fats, you can use olive oil. Don’t skip meals: Be sure to have frequent snacks, even if you are crunched for time. Every time you skip a meal, there is a high chance of stress and fatigue. It would generally pressure energy reserves, affecting your overall capability to produce milk in the long run. Focus on Key Nutrients – Your Postpartum Powerhouses Although a balanced diet addresses a lot of bases, the demand for specific nutrients rises during lactation. Your body prioritises putting these into breast milk, sometimes at the expense of your reserves if your intake is low. Iron: You lose a lot of blood when you give birth. This increases your need for iron to prevent anaemia. Good sources of Iron are lean red meat, poultry, fish, beans, lentils, and fortified cereals. Vitamin C is found in veg and fruits and aids in iron absorption. Calcium & Vitamin D: These two items are essential to maintain bone health and the growth of skeletal formation of baby bones made from milk produced by mothers. Calcium and vitamin D are a top priority for bones. (Source: Calcium and Vitamin D: Important for Bone Health) Dairy products and fortified plant milks are good sources. Iodine: Iodine is a crucial building block for your baby’s developing brain and its tiny thyroid gland (which helps control their growth and metabolism). While breastfeeding, your body cleverly prioritises sending iodine into your milk, meaning you need more than usual to keep your levels and your baby’s topped up. Omega-3 Fatty Acids (especially DHA): DHA is vital for your baby’s brain, eye, and nervous system development. (Source: PubMed) It’s transferred through your breast milk. Oily fish (salmon, mackerel, sardines – aim for 1-2 portions per week, being mindful of mercury guidance), walnuts, chia seeds, and flaxseeds are the best sources of Omega-3 fatty acids. Supplementation is often considered to ensure adequate DHA levels. B Vitamins (especially B12 and Folate): Important for energy release and cell production. It is found in meat, fish, dairy, eggs, fortified cereals, and leafy greens. 4. Plan for Easy, Healthy Meals and Snacks When you’re tired, convenience is key. Relying solely on takeaways or processed foods can leave you feeling sluggish. A little planning goes a long way: Batch cook: When you have energy, make double portions of meals like stews, soups, or pasta sauces and freeze half. Stock healthy snacks: Keep easily accessible, nutritious snacks handy for when hunger strikes (often during feeds). Take yoghurt pots, fruit bowls, pre-cut vegetables with hummus, hard-boiled eggs, cheese portions, nuts, seeds, and oatcakes. Simple meals: Don’t aim for complexity. There are great options for scrambled eggs on wholemeal toast, a jacket potato with beans and cheese, or a hearty salad with pre-cooked chicken or lentils. 5. Switch to Specific Postpartum Vitamins Breastfeeding Due to the heightened demands and the fact that no diet is perfect, many health professionals recommend supplementing well into the postpartum period. Although you may have been on vitamins for pregnant women, your needs change a bit after giving birth, particularly once you’re lactating. That is precisely where postpartum vitamins and breastfeeding supplements work well for your body. They supplement the gap in your regular diet and increase the need for iron, vitamin D, iodine, DHA, and some B vitamins. Consider them a nutritional safety net that helps ensure you and your baby get what you need during this critical time. Continuing vitamins during pregnancy might be okay in the short term, but a dedicated postnatal formula is often better tailored. 6. Listen to Your Body and Be Kind to Yourself Your body has achieved something miraculous. Avoid restrictive diets or try to “bounce back” too soon. Crash dieting can hurt your energy level — and possibly your milk supply. Give all the best food to yourself. Eat when you’re hungry. Rest when you can. Gentle exercise, such as walking, can improve your mood and energy levels when you feel up to it, but listen to your body and get clearance from your health visitor first. Complete Your Nutrition with MamaCare Navigating postpartum nutrition can feel overwhelming, but remember, small, consistent steps make a big difference. Focusing on whole foods, hydration, and key nutrients forms the foundation. You can also include nutritional supplements like MamaCare Mother’s Nutrition to fill any gaps in your regular diet. Mothers Nutrition is a supplement powder formulated to complete the dietary needs of pregnant and breastfeeding mothers. It provides a carefully considered blend of essential vitamins and minerals, including crucial micronutrients like Folic Acid, Iron, Iodine, Vitamin D, and Calcium, to help support your energy levels, recovery, and the nutritional quality of your breast milk. It’s also relatively easy to use Mother’s Nutrition supplement. You only need to mix about 40 grams of the powder in 200ml of water at room temperature, and it’s ready for consumption. References: https://https://www.niams.nih.gov/health-topics/calcium-and-vitamin-d-important-bone-health Fang X, Lee S, Rayalam S, Park HJ. Docosahexaenoic acid supplementation and infant brain development: role of gut microbiome. Nutr Res. 2024 Nov;131:1-13. doi: 10.1016/j.nutres.2024.08.005. Epub 2024 Sep 7. PMID: 39342808.
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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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