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How do I check my gastrointestinal function?

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How do I check my gastrointestinal function?
How do I check my gastrointestinal function?

Stomach pain, constipation or diarrhea, bloating, belching, heartburn? These are all symptoms of problems in the gastrointestinal tract. It starts with the mouth and esophagus and ends with the intestines and rectum.

In addition, other organs are involved in the digestive processes: the liver and gallbladder, the pancreas. Where exactly was the malfunction that led to these symptoms? To say only through examination and communication with the patient is difficult, so doctors recommend additional options for examination.

Analyses

Laboratory tests of blood, urine and feces will help to assess the work of the body. Indicators of the work of the liver, stomach, intestines, pancreas, the presence of inflammation, infection, or allergens, and much more, will be revealed in the laboratory tests.

There are other tests that are informative about the GI tract:

  • fecal tests: calprotectin test (elevated levels of this protein in the feces will show the presence of inflammatory bowel disease), fecal occult blood test (bleeding can be a sign of peptic ulcers and other bowel diseases).
  • respiratory tests: urease breath test to determine Helicobacter pylori infection, hydrogen-methane test to help determine lactose intolerance and intestinal bacterial overgrowth syndrome (IBIS). Both tests are performed on an empty stomach, are not traumatic for the individual, and are completely painless.

Endoscopic examinations

An endoscope is a device with a thin and flexible tube that has a camera, light source and other instruments. Endoscopy is the examination of internal organs and tissues through the natural cavities of the human body or through small incisions. During the procedure, it is possible to perform diagnostic or therapeutic manipulations: take a tissue sample for histological examination, remove a polyp.

Several types of endoscopic examinations can be used to examine the gastrointestinal tract:

  1. Gastroscopy (or esophagogastroduodenoscopy, or EGDS) is an examination of the esophagus, stomach and upper small intestine. It allows for such diagnoses as gastroesophageal reflux disease (GERD), inflammation of the esophagus, polyps and neoplasms on the walls of the esophagus, stomach, ulcers of the stomach mucosa and some others.
  2. Endoscopic retrograde cholangiopancreatography (ERCPG) – examination of the liver, pancreas, gallbladder, and bile ducts. It involves the use of contrast and X-rays, and is used to evaluate obstruction, infection, bile duct stones, pancreatic constriction, and tumors.
  3. Flexible rectomanoscopy – examination of the lower colon (the endoscope is inserted through the anus and moves up the intestine).
  4. Colonoscopy – examination of the colon.
  5. Rectoscopy – examination of the rectum and anal cavity.

All endoscopic examinations of the gastrointestinal tract require preparation (diet, examination on an empty stomach), can be carried out for the comfort of the patient with anesthesia (local or general). Sleep examination has become the gold standard for gastroscopic examinations

Interesting! A modern alternative to endoscopic GI examinations is capsule endoscopy. The procedure involves the patient swallowing a special transparent capsule with a video camera inside. Video is recorded as the capsule moves through the gastrointestinal tract, and is later analyzed by the doctor. Although this method is much more comfortable for the patient, the examination has its disadvantages: the high cost of the disposable capsule and less informative compared to conventional examination – you cannot stop to examine the areas of interest to the doctor in detail. During capsule endoscopy it is also impossible to perform other diagnostic or therapeutic measures.

ULTRASOUND

Ultrasound examination of the gastrointestinal tract can also be used. It is the main method for stagnation in the liver, gallbladder. stone formation and others. It can also be used to examine the stomach and intestines: it will show their location relative to other organs, features of the mucosa or vascular flow, polyps and some other pathologies.

How do I check my gastrointestinal function?

MRI

MRI is an examination that creates a three-dimensional and detailed picture of the internal organs. It is used to examine the liver and gallbladder, pancreas and other GI organs.

CT SCAN

CT colonography is a procedure in which an image of portions of the intestine is constructed using X-rays. The method is effective for detecting tumors and polyps in the intestine, diverticula (small depressions in the intestinal wall). The 3D images give a detailed view of the intestine.

Tests

Tests may be used for diagnosis:

  1. Tests with swallowing barium sulfate contrast agent, which makes the upper GI tract more visible on X-rays. Used for complaints of difficulty swallowing, frequent vomiting, and abdominal pain.
  2. Manometric tests – esophageal manometry (to check the strength of muscle contractions when swallowing) and anorectal manometry (to assess the work of the anal sphincter and rectum) are possible. Tests are prescribed for suspected gastroesophageal reflux disease, constipation, and fecal incontinence problems.

These are the basic diagnostic methods that a doctor can prescribe when you need to examine your gastrointestinal tract. Which ones will be needed in a particular case depends on the patient’s complaints and presumed diagnosis.

Read also….

What are the benefits of hazelnut oil for the skin?

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Hazelnut oil is the liquid obtained as a result of extracting the oil of hazelnut with a device called press. It is often used in cooking and salad dressings. It is also used as a hair care product and as a carrier oil in aromatherapy and massage oils.

But it is also possible to use hazelnut oil as a skin care product. Since it is full of vitamins and essential fatty acids that nourish the skin, it can help protect the skin from sun damage, trigger collagen production and more.

Safe for Sensitive Skin

What are the benefits of hazelnut oil for the skin?

In most cases, hazelnut oil seems to be safe for those with sensitive skin. Although it has firming properties, it is different from the alcohol-based firming agents usually seen in skin care products.

Alcohol-based astringents are harsh and can dry and irritate the skin. Hazelnut oil, on the other hand, is natural, alcohol-free and therefore not irritating.

Moisturizing

What are the benefits of hazelnut oil for the skin?

Hazelnut oil, rich in vitamin E and fatty acids, can facilitate moisturizing the outermost layer of the skin. In addition to keeping the skin more moisturized, thanks to its vitamin E content, it helps to increase the elasticity of the skin, making it look firmer and stronger.

This makes it an effective moisturizer with fatty acids and vitamin E. These ingredients form a natural oil wall that helps the skin retain water and prevents it from drying out.

Can be used as an astringent

What are the benefits of hazelnut oil for the skin?

Hazelnut oil contains tannins, which are powerful antioxidants. This substance in hazelnut oil gives it astringent properties and thus can make oily skin drier, clean and narrow pores and eliminate bacteria.

Helps Increase Collagen Production

Collagen is an essential protein that holds your bones, organs and tendons together. It provides your skin structure and elasticity. Our skin produces less collagen as we age, but vitamin E can help. It promotes collagen production by reducing the production of the enzyme that destroys collagen.

Reduces the Appearance of Scars

What are the benefits of hazelnut oil for the skin?

Applying products rich in vitamin E to your skin may make scars less visible, but the research on this is still a bit unclear.

In one study, vitamin E was applied to the skin of children with surgical scars 3 times a day and no extra scar tissue formed on their scars.

However, another study showed that vitamin E did not lead to very different results than Vaseline. One third of those who used vitamin E also developed an itchy condition called contact dermatitis.

May Reduce Fine Lines

What are the benefits of hazelnut oil for the skin?

Vitamin E in hazelnut oil can help reduce fine lines.

Vitamin E is an important antioxidant for skin care because it helps to soften the skin. It also helps the outer layer of the skin to retain water and moisturize.

However, some studies show that combining vitamin E and vitamin C instead of using only vitamin E is more effective in fighting the signs of aging. But hazelnut oil does not contain vitamin C.

But hazelnut oil alone may also be effective against photoaging. One study shows that fatty acids such as those in hazelnut oil can help reduce the appearance of new fine lines and wrinkles caused by sun exposure.

May Protect Against Sun Damage

What are the benefits of hazelnut oil for the skin?

Sunlight creates free radicals, which can damage your cells and cause the skin to show signs of aging. Vitamin E helps protect your body by neutralizing free radicals and protecting cell walls from sun damage.

Helps Reduce Hyperpigmentation

What are the benefits of hazelnut oil for the skin?

Hyperpigmentation is a condition that causes darkening of the skin. It can affect a large or small part of the skin.

This discomfort can be caused by the following factors:

  • pimples
  • sun damage
  • pregnancy
  • taking certain birth control pills
  • skin damage

Hazelnut oil is rich in vitamin E and experimental evidence suggests that vitamin E can prevent hyperpigmentation. However, more research is needed to see its true effectiveness.

How to Use Hazelnut Oil?

What are the benefits of hazelnut oil for the skin?

You can use hazelnut oil alone or combine it with other oils. You can also use it as a base for your own lotions and creams.

Do a test before implementation. You can do this as follows:

  • Rub a small amount of the oil on the inside of your arm.
  • Cover the area with a bandage and wait 24 hours.
  • If you feel any discomfort, clean your arm thoroughly and do not use the oil again. If the discomfort is very severe, call your doctor.

If you do not notice any inflammation or discomfort within 24 hours, you can use the oil on other areas.

Once the oil passes the test, you can use it in the following ways:

  • Cover your face or another part of your skin with a warm, damp towel for 20 seconds.
  • Remove the towel and massage half a teaspoon of hazelnut oil into your skin. You can use more or less if you wish.
  • Allow the oil to work for 30 seconds.
  • Use the warm, damp towel again to wipe gently.

This process cleanses your face and also removes most of the makeup. You can use hazelnut oil like any other cleanser and it can be applied both in the morning and in the evening. If you use it at night, remember to apply it before applying any cream.

Possible Side Effects and Risks

Research on the side effects and risks of using hazelnut oil for skin care is limited.

The American College of Allergy, Asthma and Immunology recommends that people allergic to hazelnuts avoid hazelnut oil and hazelnut-related products.

Even if you are not allergic to hazelnuts, it is important to test for allergies before using the oil. The easiest way to do this is with a skin test like the one above.

Hazelnut oil is rich in vitamin E and seems safe for many people. But getting too much of it through diet and supplements or through the skin can be bad for your health.

Too much vitamin E can cause

  • fatigue
  • weakness
  • nausea
  • blurred vision
  • gas
  • diarrhea

If you are concerned about your vitamin E intake, consult your doctor before using hazelnut oil.

Also talk to your doctor if you are taking blood thinners. Too much vitamin E can increase the effects of the medication, which can increase bleeding and make clotting more difficult.

Conclusion

Using hazelnut oil for the skin can have many benefits, from softening and moisturizing the skin to protecting it from sun damage.

Hazelnut oil is generally considered mild and safe, but if you are concerned about health risks, talk to your doctor first.

Sources:

Read also:
  • What are the benefits of hazelnut oil for the skin?
    Hazelnut oil is rich in vitamins and essential fatty acids that nourish the skin. Here are a few reasons why you should add this oil to your skin care routine.
  • Immune-boosting aromatic oils
    There are many products and treatments that can help your body to build a natural resistance to the harsh winter months, and aromatherapy is one of them. There are many studies supporting the healing power of aromatherapy and it is good for both mental and physical health. Aromatic essential oils also have many health benefits… Read more: Immune-boosting aromatic oils
  • Marula Oil Benefits, Uses, and Precautions
    Marula Oil is an exotic oil that comes from the African Marula tree. It’s a good ingredient for skin, hair, and nails. Learn more about the benefits and precautions of Marula Oil with our guide.
  • What is lavender oil? What is lavender good for?
    Lavender essential oil is used for aromatherapy and massage, as well as for the treatment of skin conditions such as acne, burns, and eczema. Learn more about lavender oil here.
  • The 7 best essential oils for anxiety
    This post explores the top 7 essential oils for anxiety relief. If you’re looking for a natural, chemical-free alternative to help reduce your anxiety levels – this article is worth reading.

The articles on this site are for information purposes only. The site administrators are not responsible for attempting to apply any recipe, advice or diet, nor do they guarantee that the information provided will help or harm you personally. Be cautious and always consult a doctor or nutritionist!

*All products recommended are selected by our editorial team. Some of our articles include affiliate links. If you buy something through one of these links, you help us earn a small commission from the seller and thus support the writing of useful and quality articles.

Immune-boosting aromatic oils

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There are many products and treatments that can help your body to build a natural resistance to the harsh winter months, and aromatherapy is one of them.

There are many studies supporting the healing power of aromatherapy and it is good for both mental and physical health. Aromatic essential oils also have many health benefits and stress-relieving effects, making them a good product to prepare for winter. Consider using one of the aromatic oils below to protect yourself.

Lemon oil

Immune-boosting aromatic oils

Lemon has an essential oil that eliminates harmful toxins in the body for a healthy and strong body.

Outside of the health and detox world, it is a very good natural cleaner. Put 10 drops of lemon oil in water and put it in a spray bottle and you will get a very good and eco-friendly glass and wood cleaner. The lemony scent will also give your home a refreshing effect.

Oregano Oil

Immune-boosting aromatic oils

Oregano oil is one of the best choices for those who want to develop a strong immune system against common ailments such as flu and colds. This essential oil is particularly good at eliminating pathogens that overcome the body’s natural defenses. Oregano oil can be used every day to strengthen the immune system, fend off illness and shorten recovery time when sick.

When combined with carrier oils such as jojoba oil, it is good for strengthening the immune system through a nice, gentle foot massage. Rub the oil mixture on your feet and then wear socks on top for maximum effect. Use with a diffuser to treat colds, stuffy nose and coughs.

Eucalyptus Oil

Immune-boosting aromatic oils

When you are fighting the effects of colds, flu and other respiratory illnesses, it is natural to feel weak and exhausted despite spending the whole day in bed. It can also be very difficult to focus and do everyday tasks due to a stuffy nose. Eucalyptus oil can be used to bring your body and mind back to its natural strength.

As with tea tree extract, using eucalyptus with a diffuser allows you to take advantage of its natural ability to unclog and breathe. This is the best way to maximize its healing potential. You can add 3 drops of eucalyptus oil to half a teaspoon of a carrier oil of your choice and apply it to your feet and chest. You can also add 2 drops to hot bath water to absorb its immune-boosting effects.

Frankincense Essential Oil

Immune-boosting aromatic oils

Frankincense essential oil is a powerful immune system booster on a cellular basis, helping the body to produce white blood cells that help fight harmful pathogens and diseases. It is also a natural anti-inflammatory agent, making it easier to deal with problems associated with poor stomach health.

Mint oil

Immune-boosting aromatic oils

Peppermint has many benefits and can be used for many purposes. It is effective in fighting headaches, indigestion and also increases mental focus and awareness. Of course, it is also used in many pastries and tea mixtures. In terms of detox, it reduces the desire for sugary foods.

Tea Tree Oil

Immune-boosting aromatic oils

Tea tree oil is a multipurpose oil known for its natural properties in fighting harmful pathogens. It is very effective in eliminating various bacteria and viruses that regularly enter our body. You can diffuse it in the area where you work or put it next to your bed to benefit from its immune-boosting effects.

Lavender oil

Immune-boosting aromatic oils

Lavender is ideal for those who want to sleep better at night and feel refreshed. Women suffering from premenstrual syndrome can also benefit from this essential oil because it relaxes the body and mind. Diffusing lavender oil in your room with a diffuser or rubbing a small amount on your feet will provide physical and mental benefits.

Rosemary Oil

Immune-boosting aromatic oils

If you are looking for an instant solution for nasal congestion and headaches that do not go away, rosemary oil provides quick relief against all these symptoms. It increases the body’s resistance to diseases and helps soften the mucus structures that block the nose.

Since it can strengthen the immune system, regular use also helps prevent diseases. Whether you use it with a diffuser or consume it every day, you can see the benefits.

Tips for Using Essential Oils

If you want to harness the power of the above oils, pay attention to the following.

Sniffing Directly from the Bottle for Colds

If you want quick access to essential oils, keep them directly in the bottle. This way you can carry them with you. The following mixture will be effective against nasal congestion problems:

  • 6 drops of rosemary essential oil
  • 4 drops of hay flower essential oil

Mix the two essential oils in a 10 ml bottle. Sniff directly from the bottle 4 times a day for immediate relief of congestion. You can get more benefit by shaking the bottle before sniffing.

Essential Oils as Air Freshener

Essential oils can directly refresh the environment as an air freshener. The contents of the spray should be as follows:

  • 100 ml of pure water
  • 10 drops of ginger leaf oil
  • 10 drops of rosemary essential oil
  • 10 drops of lemon essential oil
  • 10 drops of eucalyptus oil

Put all the essential oils and water in a plastic spray bottle and mix well. You can spray this mixture into the room and environment. However, avoid contact with eyes and skin.

Sniffing Directly from the Palm

Smelling essential oils directly from the palm of your hand is one of the safest and most effective ways to maximize their potential health benefits. Rub 3 drops of one of the essential oils above on the palm of your hand and sniff 3 times. You can do the same process twice a day.

Another method is to sniff with steam. This will be especially relaxing in the winter months when the temperature is low. You can pour 3 drops of essential oils into boiling water and smell it. It is more effective if you cover your head with a towel and stand over the mixture. Inhale through the nose, exhale through the mouth and keep your eyes closed.

Considerations

If you are going to incorporate essential oils into your life during the winter months, there are some things you should pay attention to:

  • Use very small amounts in young children and the same applies to the elderly and pregnant women. Ideally you should not use more than 2% of the concentration.
  • When using essential oils with a diffuser, make sure that the area is adequately ventilated. Highly concentrated oils should also be kept away from children and pets.
  • When storing in a bottle, make sure the cap is well closed, otherwise it will evaporate and oxidize.
  • Some people may have an allergic reaction to certain essential oils. For this reason, it is good to test it first by applying it to a visible area.
  • Pregnant women and those taking regular medication should consult their doctor first.
  • Essential oils should not be taken orally and should not be applied undiluted to the skin.

In general, it is possible to obtain the health benefits of aromatherapy. They can be your best friend in winter because they strengthen the immune system, eliminate disease-causing bacteria, fungi and viruses, and alleviate the symptoms of respiratory problems.

However, they should not be used as a substitute for medicines and treatments prescribed by a doctor. They are complementary products and are often used to alleviate physical and mental symptoms.

Read also:
  • What are the benefits of hazelnut oil for the skin?
    Hazelnut oil is rich in vitamins and essential fatty acids that nourish the skin. Here are a few reasons why you should add this oil to your skin care routine.
  • Immune-boosting aromatic oils
    There are many products and treatments that can help your body to build a natural resistance to the harsh winter months, and aromatherapy is one of them. There are many studies supporting the healing power of aromatherapy and it is good for both mental and physical health. Aromatic essential oils also have many health benefits… Read more: Immune-boosting aromatic oils
  • Marula Oil Benefits, Uses, and Precautions
    Marula Oil is an exotic oil that comes from the African Marula tree. It’s a good ingredient for skin, hair, and nails. Learn more about the benefits and precautions of Marula Oil with our guide.
  • What is lavender oil? What is lavender good for?
    Lavender essential oil is used for aromatherapy and massage, as well as for the treatment of skin conditions such as acne, burns, and eczema. Learn more about lavender oil here.
  • The 7 best essential oils for anxiety
    This post explores the top 7 essential oils for anxiety relief. If you’re looking for a natural, chemical-free alternative to help reduce your anxiety levels – this article is worth reading.

The articles on this site are for information purposes only. The site administrators are not responsible for attempting to apply any recipe, advice or diet, nor do they guarantee that the information provided will help or harm you personally. Be cautious and always consult a doctor or nutritionist!

*All products recommended are selected by our editorial team. Some of our articles include affiliate links. If you buy something through one of these links, you help us earn a small commission from the seller and thus support the writing of useful and quality articles.

Marula Oil Benefits, Uses, and Precautions

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There are many options for skin care oils. Of course, some of them (such as coconut and jojoba) stand out more than others and are used in various products all over the world for many beauty problems.

The popular oils are also very beneficial, but it is worth doing some deeper research on oils. For example, if you don’t know about marula oil, you need to meet it. This multipurpose oil provides all kinds of benefits to your skin beyond moisturizing.

Summary Information

Type of ingredient: Softener

Main benefits: It locks moisture into the skin and softens the skin, provides antioxidant protection, has anti-inflammatory effects and some antibacterial properties.

Who should use it: Marula oil is suitable for all skin types. Like many other oils, it is especially effective on very dry and cracked skin.

How often should it be used: Marula oil can be used daily.

What it can be used with: Although it is not known exactly with which ingredients marula oil can be used, it can be applied on active ingredients (retinoids, peptides, antioxidants) to help lock them into the skin and increase their effectiveness.

What not to use with: No ingredients are currently known to interact negatively with marula oil. However, be careful not to use other oils in your daily routine to maintain the balance of your skin, as you may use too much of a good thing.

What is marula oil?

Marula Oil Benefits, Uses, and Precautions

Marula oil is a naturally derived oil from the marula tree and is sourced from sub-Saharan tropical Africa. Marula oil can be extracted from the nuts, seeds or fruit of the tree. The oil is extracted by boiling the nuts, pressing the seeds or processing the fruit. Marula oil is new to the beauty world, but has been used as a panacea in Africa for centuries. In its purest form, the oil is very slightly fragrant and light yellow in color.

Benefits of Marula Oil on the Skin

Just like other oils, marula oil is a good moisturizer, but this is not the only benefit.

It locks in moisture: Marula oil is mainly used for moisturizing. With its emollient effect, it fills cracks and gaps in the upper layer of the skin and makes the skin softer and smoother. It also forms a thin layer on the top layer of the skin to lock in moisture.

High levels of fatty acids (oleic and linoleic fatty acids) soften and nourish the skin. Despite this, it is light in texture and leaves no greasy residue behind. According to a 2015 study, marula oil contains fatty acids similar to those found naturally in the skin.

Marula Oil Benefits, Uses, and Precautions

It does not clog pores: Marula oil is non-comedogenic. So you don’t have to worry that your pores will get clogged like some other oils (coconut oil, for example).

Antioxidant protection: You already know that antioxidants are essential for maintaining the perfection of your skin. Marula oil is a good source of antioxidants. Marula oil contains vitamins C and E as well as lesser known antioxidants.

Marula oil contains the photochemical epicatechin, which is known for its powerful antioxidant properties. These antioxidants help get rid of free radicals caused by UV rays and pollution (which can cause blemishes and changes in skin texture).

It has anti-aging benefits: Collagen and elastin, which are essential proteins for healthy and youthful skin, can be reduced due to some enzymes, but antioxidants found in marula oil can prevent this.

A 2018 study shows that these antioxidants have inhibitory effects on enzymes that cause collagen and elastin breakdown. In addition, the amino acids in it, especially L-arginine and glutamic acid, have anti-aging properties. In short, marula oil helps you fight fine lines and wrinkles.

Marula Oil Benefits, Uses, and Precautions

It has anti-inflammatory effects: Marula oil has wound healing properties and this is due to its anti-inflammatory effects. The fatty acids in marula oil fight inflammation and redness as well as moisturizing.

Side Effects of Marula Oil

In general, side effects are unlikely to occur with marula oil. However, there is always a risk of allergy to cosmetic ingredients, whether natural or not. For this reason, you can test the product on a small area on your arm before using it all over your face. If you have concerns about allergies, you can discuss them with your dermatologist.

How to use marula oil?

Like many oils, marula oil can be used directly or in combination with other products such as serums or moisturizers. A pure and untouched marula oil will have a higher concentration of antioxidants that are beneficial for your skin than the refined versions. Dermatologists say that marula oil can be used every day.

Read also:
  • What are the benefits of hazelnut oil for the skin?
    Hazelnut oil is rich in vitamins and essential fatty acids that nourish the skin. Here are a few reasons why you should add this oil to your skin care routine.
  • Immune-boosting aromatic oils
    There are many products and treatments that can help your body to build a natural resistance to the harsh winter months, and aromatherapy is one of them. There are many studies supporting the healing power of aromatherapy and it is good for both mental and physical health. Aromatic essential oils also have many health benefits… Read more: Immune-boosting aromatic oils
  • Marula Oil Benefits, Uses, and Precautions
    Marula Oil is an exotic oil that comes from the African Marula tree. It’s a good ingredient for skin, hair, and nails. Learn more about the benefits and precautions of Marula Oil with our guide.
  • What is lavender oil? What is lavender good for?
    Lavender essential oil is used for aromatherapy and massage, as well as for the treatment of skin conditions such as acne, burns, and eczema. Learn more about lavender oil here.
  • The 7 best essential oils for anxiety
    This post explores the top 7 essential oils for anxiety relief. If you’re looking for a natural, chemical-free alternative to help reduce your anxiety levels – this article is worth reading.

The articles on this site are for information purposes only. The site administrators are not responsible for attempting to apply any recipe, advice or diet, nor do they guarantee that the information provided will help or harm you personally. Be cautious and always consult a doctor or nutritionist!

*All products recommended are selected by our editorial team. Some of our articles include affiliate links. If you buy something through one of these links, you help us earn a small commission from the seller and thus support the writing of useful and quality articles.

Goal setting for students, children and young people

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Remember when you learned how to set goals? If you have trouble answering this question, you are not alone! Most of us don’t spend much time thinking about how we set our goals.

In fact, many of us don’t even think of goal setting as a skill; rather, it’s something we do without much thought.

However, goal setting is a practice that works on a set of specific skills, and fortunately, these skills are relatively easy to teach.

As with most skills, it is best to start teaching goal setting early. While parents are perhaps the best source of skill development for their children, it is vital to have some goal-setting material in the school curriculum as well. Learning goal setting at school and seeing goal setting modeled by peers and teachers is a great way to encourage effective goal setting in children.

An Overview of Goal Setting in Education

An Overview of Goal Setting in Education

Goal setting is a vital practice that can benefit anyone who has a dream or vision for their future. Young people who are just beginning the big journey of their lives are at a particularly opportune time to start developing goal-setting skills – skills that will not only serve them throughout their lives, but will also help them to build the present, to put their future together.

Parents can – and certainly should – encourage goal setting in their children, but the importance of this skill justifies its inclusion in the curriculum of our schools. The world of education is the perfect place to introduce children to goal setting, to lay the foundations for effective goal setting and to start practicing setting and striving towards personally meaningful goals. Or you can also contribute to workshops that do just that.

How Children Benefit from Goal Setting

goal setting

In addition to helping them believe in themselves and achieve success at school, goal setting benefits children and students in many ways, including

  • Improving your self-image
  • Increasing awareness of strengths
  • Increasing awareness of one’s weaknesses
  • Providing experience of success
  • Facilitating effective visualization
  • Clarifying the way forward
  • Encouraging prioritization
  • Defining reality and distinguishing it from wishful thinking
  • Creating responsibility for oneself
  • Improving decision making

These are the general benefits of smart goal setting and goal setting that anyone who makes the effort can achieve, but a few of them can be particularly effective for children.

The benefits of goal setting for young people include:

  • It provides the direction that most young people are looking for or striving for.
  • It helps children to clarify and focus on what is important to them.
  • Facilitates more effective decision-making through better self-awareness, orientation and focus.
  • It enables children to take a more active role in building their own future.
  • It acts as a powerful motivator by giving children something to hope for and aspire to.
  • It gives children a positive experience of achievement and personal satisfaction when they reach a goal.
  • It helps children find a sense of purpose in their lives.

Using Goal Setting Effectively in Children and Young People:

According to Education World, there are six key secrets to successful goal setting that you can pass on to your children:

  • Write clear and measurable goals.
  • Create a specific action plan for each goal.
  • Read your goals daily and imagine achieving them.
  • Reflect on your progress to see if you are on target.
  • Revise your action plans if necessary.
  • Celebrate your achievements.

Goal Setting Examples

Goal Setting Examples
  • Specific – Don’t say “I want to get better grades in school”,

Say, “All my grades on my report card are 85 and above.”

  • Measurable – Make sure your goal is measurable; .
  • Achievable – Keep your goals attainable;

Don’t say “I will be better in my next attempt”, say “I will increase my net score by 5 in all branches in the next attempt”.

  • Realistic and Relevant – Goals need to be realistic and relevant to the student in order to be achieved; if the student doesn’t care about his/her grades, he/she will not care about the goal.
  • Time Limited and Trackable – Encourage students to put a realistic time frame on their goals; don’t set a goal to improve your grades next week or next year, set a goal to improve your grades by the time of your next progress report or by the end of the semester.

Some Questions to Evaluate the Functioning of Your Goal Table

  • I’m good…( in math)
  • I am bad…( in English)
  • What will I improve (effective use of time)?
  • How can I make these improvements (with the support of an expert)?
  • What will I do if my plan doesn’t work? (I will prepare a new plan)

8 Goal Setting Activities for Middle School Students

activity

1. Make a Family Bucket List

Making a bucket list is a great way to set goals and this activity engages the whole family in the practice of goal setting. It’s a great way to model goal setting and encourages your children to practice at the same time.

Here’s how to do this:

  • Get your family together and gather a piece of paper and some pens.
  • Brainstorm a list of achievements, experiences or success goals you would like to work on as a family in the coming year.
  • At the end of the year, look back at your list and see what you have achieved. Celebrate the goals you have achieved as a family.
  • You can suggest using online tools like Trello or Evernote to help your children create this bucket list and/or create one for themselves.

2. Draw a wheel of fortune

wheel of fortune

Wheel of Fortune is a fun way to introduce goal setting in different areas of life. It will show your children that you don’t need to limit your goals to school or work, you can set goals in all areas of life.

Follow these steps to create and use a wheel of fortune:

  • Draw a circle and cut it into equal pieces (as if you were cutting a pizza into slices).
  • On each piece, write one important area of life, for example, “Family”, “Friends”, “School/Work”, “Hobbies”, “Health” and “Fun”.
  • For each area, have your child write down the goals they want to achieve. Make sure he/she keeps the goals on a specific timeline (e.g. one month, 3 months, one year).

Make sure to help him/her track his/her progress along the timeline you have chosen.

3. Create a Vision Board

vision board

Vision boards are a great way to plan your big goals that are particularly meaningful to you. Helping your children or students create a vision board will challenge them, make them think about what is most important to them and encourage them to stay motivated in achieving their goals.

Here is how to create an effective vision board:

  • Collect some old magazines (you can also draw pictures, use newspapers, print out some pictures, etc.) and ask your students to cut out some pictures representing their hopes and dreams for the future.
  • Help your children place the pictures on a piece of cardboard and use glue to secure them in place. You can also provide glitter, stickers, ribbons, markers and anything else they might want to decorate their vision boards.
  • Ask your children to explain what each picture represents and how they plan to work towards this goal.

4. Play 3 Stars and a Wish

This is a fun and easy game to play with your students or children, helping them to start thinking about their goals.

It is an easy activity with simple rules:

  • Ask your children to find three “stars” or things they are good at. The sky is the limit for this activity – what they are good at can be anything from a subject at school to a quality that makes them a good friend.
  • Now that they have three stars, tell them to come up with a “wish” to complete their star; the wish should be something the children need to work on or want to get better at. Again, they are limited only by their imagination. They can choose any goal as long as it is meaningful and important to them.

This activity will not only help them find important goals, but will also help them develop the self-confidence they need to succeed,

5. Ask Fun Questions

fun questions

Asking questions is a great way to get your children thinking about what is important to them, what they want to achieve and how they can get there.

There are tons of fun questions out there, but here are a few examples to help you get started:

  • Ask your children “What would you do if you won the lottery?” or “If you had a superpower, how would you use it?”
  • Listen to their answers and encourage them to be detailed.
  • Discuss how they can take their destiny into their own hands by making a plan to realize the hopes, goals and dreams they identified in their answers.

Continue the discussion as often as possible to make sure they are still thinking about their long-term goals and actively planning ways to achieve them.

6. Interest Maps

Interest maps are best for older students, so you may want to save this for middle school students.

Here’s how to help your children create an interest map:

  • Ask your children to think about what they like to do. Do they like art? Science? Writing? Sports? Have them think of all their interests and favorite things to do and write them down.
  • Help them look at their list of interests and see if they can find any patterns; for example, maybe many of their interests involve helping others or being outdoors.
  • Have them create an interest map by creating a network of circles and filling them with their interests in a meaningful way.
  • Based on their interest map, help them create relevant and meaningful goals for themselves.

This activity will help your students learn more about themselves, which is a vital prerequisite for setting good goals.

7. New Year Thoughts and Resolutions

Thought

Children of secondary school age are likely to grasp the ritual that determines their New Year’s resolutions. They will also be at an age when they show more agency and choice in relation to their studies and extracurricular activities.

Making New Year’s resolutions a ritual not only serves as a great opportunity to set goals, but also provides an opportunity to encourage children to reflect on the challenges and triumphs of the previous year, fostering gratitude and a sense of accomplishment.

To facilitate this activity, ask your child to think about some of the following questions:

  • What are you most proud of having achieved last year?
  • What do you think you could have done better last year?
  • What is something you felt particularly passionate about last year?
  • What new goal would you like to achieve in the new year?
  • What behavior do you want to stop in the new year?
  • What is the behavior you want to start doing in the new year?
  • What is one new thing you would like to try in the New Year?

This is a great exercise to do together as a family. In this way, you as an adult can also identify your reflections and set new goals in your personal or professional life. This will allow you to set an example for your children who may want to set goals for their school, sports or other extracurricular activities.

8.My Goals Worksheet

This worksheet is an effective tool to encourage children to think more about their goals and plan how to achieve them.

At the top of the worksheet, there is a box for them to set their goals and a box for them to note the target date for the completion of their goals.

They are then asked to identify three actions that will enable them to achieve their goals. These should be relevant and realistic actions that will lead them to complete their goal by the target date.

At the bottom, there is a space to explain how they will know when they have reached their goal (e.g. what it will look like when they reach their goal, what the outcome will be). They are also asked to find two things that will help them keep working towards their goal (e.g. an encouraging friend, a motivating thought).

Read also:

The articles on this site are for information purposes only. The site administrators are not responsible for attempting to apply any recipe, advice or diet, nor do they guarantee that the information provided will help or harm you personally. Be cautious and always consult a doctor or nutritionist!

*All products recommended are selected by our editorial team. Some of our articles include affiliate links. If you buy something through one of these links, you help us earn a small commission from the seller and thus support the writing of useful and quality articles.

Challenged children and their parents

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Conflict between parent and adolescent is an opportunity for communication.

Conflict arises from two different ways of looking at the same issue. Young people and parents are often in conflict when they disagree about what is desirable, what is appropriate, what is right, what is wrong, what is allowed, what is needed, what has happened, what actually happened, what will happen now.

For children, the goal of this growth is ultimately to establish independence from their parents.

Parents who recognize this change and want to reverse it often treat the conflict with their adolescents as a battle over who will be victorious. There is no end to this war. Except to stop fighting.

If your primary goal in conflict with your child is to gain control, then you have already lost. You are not in a race.

These behaviors will only increase your child’s resistance and opposition.

The result of all this is inevitably “defiant children”.

I have prepared a behavioral map to guide you in dealing with “defiant children”.

Walk away temporarily when you are angry

angry mother

It is possible to get angry when your child is rude or, in your opinion, disrespectful. But if you are on the verge of losing control of your emotions, get out of there or out of the situation.

Tell your child that you will deal with this situation later. This way, you will not say or do anything that you will regret later.

Take 10 to 15 minutes to collect your thoughts and decide on an appropriate response. When you have calmed down – and your child will be calmer by then – restart the discussion.

Don’t be prejudiced and be a good listener

The common denominator among the young people I work with is that they complain that their parents do not listen to them and that they are not understood. When they try to explain their point of view, they say that their parents usually respond by saying;

mother and daughter
  • “Don’t argue with me.”
  • “I know what’s best for you.”
  • “When I was your age…”
  • “Why are you being so difficult?”
  • “You’ll understand when you grow up…”

These reactions cause children to become even more defiant.

Try to really listen instead of giving stereotypical advice and scolding. Ask your child for his/her thoughts and ideas. Ask him/her how he/she feels. What can you do to be a better parent? Ask him/her.

Then listen without judging or criticizing.

Gradually, you will get to the root of his or her rebellious behavior and be able to communicate in a healthy way.

Appreciate your child’s good behavior

mother child

If you have a defiant child, you may feel that it is impossible to do so. After all, every day it seems to you that he or she is making the wrong decisions and behaving irresponsibly, right?

But the more you focus on a particular behavior, the more he will perform that behavior.

If you point out his bad behavior every day, this bad behavior will multiply. He will begin to see himself as a problem child. He is just going through the usual hormonal and psychological effects of a growth phase. On the other hand, if you see his good behavior and talk about it, you will feel the softening effect.

As he makes this a habit, over time he will stop feeling like a “problem child”. Instead, the fact that the good things he does are seen and understood will further break down his resistance to the parent.

Choose well what to resist

mother child

Take a minute and write down five things you often argue about with your child.

Are these important problems? What about the not so important ones?

If your child is dropping out of school or has bad habits, you should of course intervene.

But if you don’t like your child’s hairstyle or choice of clothes, it may be wise not to make a comment. You should choose your reactions to a defiant child carefully.

Don’t fight worthless battles with your children.

Whenever you intervene with your child, make it clear that this is not a war.

Work with your child to find a solution

As a parent, you may want to exercise your parental authority and have the last word. This desire becomes even stronger when your defiant child refuses to respect you as the leader of your family.

But I have to say that this will not work, especially if your child is an early-teenager or a teenager. This is because at this age they are learning to express their individuality and independence.

So what kind of behavior can you adopt?

Involve your child in the process. Find out how he/she feels about the current situation and what suggestions he/she has to solve it. As you all know, they may have some brilliant ideas.

For example, if you are annoyed that your child misses family meals because they are out with friends, talk to them calmly.

He can share with you how important family is to him, but he can also tell you how important his friends are to him. Together you can decide on a reasonable number of family meals together each week. Or you can decide together on the number of friend days.

Working together with your child to find a solution is much more effective than declaring that he or she will attend every family dinner or something else, or obliging him or her to do so.

Tell your child what you appreciate about him/her

family child

When was the last time you told your child that you appreciated him/her?

Parents with challenging children are more likely to get stuck on these aspects and fail to see their child’s positive and strong qualities. A child who is constantly criticized for the negative wants to know that his or her good qualities are noticed. If he is kind and brave, a good cook, a great friend, let him see that you are aware of all these things about him.

By doing this, you will remind him of your unconditional acceptance and love. This will neutralize his unruly behavior and help open the lines of communication.

If you want to make it more effective, you can write her letters periodically.

Show kindness and respect to your child

Basic respect behavior is a reciprocal concept. You need to show that you respect the other person while you expect respect.

You can start by paying attention to these;

  • Say “please” and “thank you” when appropriate
  • Don’t interrupt him when he speaks
  • Avoid constantly criticizing him
  • Give him options where appropriate
  • Do not speak badly about him, especially in front of others
  • Do not compare with anyone

The more you treat your child with respect, the more likely you are to get the respect you expect.

Apologize to your child if necessary

parent and child

As parents, we sometimes lose our temper, say rude things and make unreasonable statements. If you have a defiant child, this probably happens more often than you would like.

When we make a mistake, we should apologize.

Leaders go first. As the leaders of our families, we should be the first to say “I’m sorry” to our children.

Here’s how you can implement this.

Make a list of mistakes for which you have not yet apologized to your child. Write them down, even if they happened a long time ago.

Start apologizing once a month.

What do you mean?

Find an opportunity each month to say “I’m sorry” to your child for something you haven’t apologized for. For example, when you have a quiet moment with them, say, “Remember when I promised to take you to the amusement park after your exams, but I couldn’t because something happened at work? I’m really sorry about that.”

This “one apology a month” technique will help you build a stronger relationship with your child. They will be less rebellious and more compassionate towards you.

Get to know your child’s friends, especially if you think they are “bad friends”

your child's friends

Your child probably has friends you don’t approve of. Maybe they are rude, they smoke or their relationship with the school is not what you want.

In such a situation, many parents will say to the child, “I don’t want you to be friends with him.”

But do you think it is effective?

Most likely, he will spend more time with these friends just to go against your wishes.

Instead, get to know your child’s friends. Spend time with them. At the end of the day, you can critique your children. The more you interact with your children’s friends, the more objective you can be about them. In this way, you can make a more informed decision about whether or not to intervene.

Do not make judgments about your child’s hobbies, interests, music, etc

young guitar player

Children and young people in the transition to adolescence – especially those labeled as “defiant” or “rebellious” – often feel that they are seen as a problem, not as a person. They feel that everyone around them is trying to “fix” them, so they react by rebelling more aggressively.

To reconnect with your child, avoid judgment as much as possible. After all, no one who feels judged will be inspired to change their behavior and take action.

Here are some judgmental statements you should not make:

  • “Stop wasting time playing online games.” (You have decided that online games are a waste of time.)
  • “The music you listen to does nothing for you.” (You have judged your child’s taste in music.)
  • “Your friends are a bad influence on you.” (You have judged your child’s ability to choose the right friends.)
  • “You are lazy when it comes to schoolwork.” (You have judged your child’s character.)
  • “You should eat more. You are too thin. ” (You have judged your child’s body.)

In each of the situations listed above, I have illustrated how you can communicate more effectively:

  • “Can you tell me more about the game you are playing?” (You can play the game yourself, it might help)
  • “What does this music make you feel, what do you like?”
  • “How do you spend time with your friends?”
  • “Is there anything I can do to help you with your schoolwork?”
  • “What do you want to eat? Together we can prepare a meal of your choice.”

By being more understanding and less judgmental, you will build a better relationship with your child.

As I said, “Dysfunctional rules breed rebellion.”

If you want your child to be less defiant and less rebellious, your parent-child relationship is the critical piece of the puzzle.

To summarize;

  • When he or she gets angry, temporarily walk away.
  • Don’t be prejudiced and be a good listener.
  • Acknowledge your child’s good behavior.
  • Choose well what to resist.
  • Work with your child to find a solution.
  • Tell your child what you appreciate about him/her.
  • Show kindness and respect to your child.
  • Apologize to your child if necessary.
  • Get to know your child’s friends, especially if you think they are “bad friends”.
  • Do not judge your child’s hobbies, interests, music, etc.

I guarantee that these strategies work. But they won’t work overnight. With effort, dedication and patience, you will witness it.

Adolescence means change. As a parent of a teenager, you also need to change. In fact, raising a child means keeping up with development and change. When your child is 10 years old, you don’t treat him/her as if he/she is still 1 year old, and when he/she is 16 years old, you should take care not to treat him/her as if he/she is 10 years old. At this point, problems arise mostly when parents expect the adolescent to behave like an adult. Setting expectations and limits at an age-appropriate level is one of the challenging requirements of parenting.

Try to get to know your child well, if you are aware of his/her needs, it will be possible to find common ground and reach a compromise. Adolescents want to be taken seriously, to be cared about, to see that they are successful and resourceful and, of course, to be appreciated like any other human being. For this, opportunities should be seized.

Transformation takes time, so don’t be discouraged if your child doesn’t respond right away. Keep going and be confident that the situation will improve. Use the healing power of love. Keep loving and showing it in all circumstances. Love, love and love again.

Read also:

The articles on this site are for information purposes only. The site administrators are not responsible for attempting to apply any recipe, advice or diet, nor do they guarantee that the information provided will help or harm you personally. Be cautious and always consult a doctor or nutritionist!

*All products recommended are selected by our editorial team. Some of our articles include affiliate links. If you buy something through one of these links, you help us earn a small commission from the seller and thus support the writing of useful and quality articles.

Types of fun summer activities for childrens

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Parents tried to make the pandemic easier for their children. Any technical rules and limits were almost off limits. We tried to keep them busy by binge-watching Netflix with them or enlivening family game night. There have been walks, bike rides and even tik tok video making. But let’s be honest, our teens got fed up with us before this started, and after balancing our own losses and attempts at virtual work at this point, parents are feeling pretty drained too.

The world is starting to open up, but we are far from normalcy – at least at home! Our young people have come out of months spent at home struggling with online school, not being able to spend time with friends, missing out on high school milestones and events, and in many cases, crippling their school success because they can’t work.

Unfortunately, for teens and kids across the country, many of the typical summer activities like going to camp or being a camp counselor, playing sports, or even many of the service projects can still be limited. Also, the cost of travel right now is astronomical, thus forcing many of us to still stay home – including limiting college visits for many high school students.

As parents of teenagers, you’re looking ahead to the coming months and probably feeling a little overwhelmed trying to figure out what your middle and high school aged kids will do with their time. You need new ideas, resources, and more to keep this summer from being a complete disaster.

Let’s take a look at some of the best summer activities to keep young people happy, healthy and productive.

Family Activities

Types of fun summer activities for childrens

Summer is a great time to spend quality time together. Without the stress of school work and with fewer events on the calendar, you will likely have more opportunities to bond. Here are some strategies for creating family activities that your teen will enjoy.

  • Create family challenges : Organize a weekly competition, such as who can build the tallest card tower or the best sand castle.
  • Enjoy some quiet time together : Go on a family picnic and spend an afternoon watching the clouds. Or organize an old-fashioned family board game night at home.
  • Make eating fun : Whether ice cream Do it, Whether you choose the dinner options in turn, there are plenty of opportunities to turn meals into fun family activities. 1
  • Play with your child : Whether you throw water balloons at each other or dive upside down in a slip and slide, don’t be a spectator. Show your child that you are willing to get in there and have fun together.
  • Domestic Assistance

During the school year, most young people are busy with homework and after-school activities. But during the summer months, they should expect to make some time to help with chores around the house.

This is something you can talk to your child about now, at the beginning of the summer. Make it clear what your expectations are. And find out which jobs they are most interested in taking on.

Cooking dinner for your family is a great way to keep your teens busy this summer. Assign them one night a week. Let them choose the recipe, do the preparations, even do the shopping if they can drive. And then prepare dinner for the family. This will be a huge relief, especially for parents coming home from work at dinner time.

Other tasks that young people can help with around the house are cleaning out cupboards or setting an activity day.

Youth Volunteers

Volunteering is a great way to keep your young people busy this summer. And the benefits can be huge. And it will help your child learn about unconditional kindness and the satisfaction of helping others.

Volunteering is also a great way to learn new skills. And it can be a real resume parameter for college or future job searches.

Teaching young people respect, kindness and the importance of cooperation can be very difficult! These are all important to teach them during their formative years. One way to do this while keeping them busy is to volunteer.

Local libraries are a great place for your teenager to volunteer!

Have your child call them and ask what is involved to sign up as a volunteer. Maybe this is something you can do with them or something they can do with a group of friends? Use your prompts in the most functional way.

Types of fun summer activities for childrens

Be Active Outside

Summer is a great time to relax, but it is also a great time to be active! You may not want your child to spend the summer on their tablet or video game system. So encourage them to spend some time outside to be physically active.

Suggest options for sports camps or exercise classes that might suit your young people’s interests. If they are not interested in sports, consider starting an exercise program together. Organizing a few family walks or going for a hike or run with your child is a fun way to enjoy the outdoors and spend some time together.

A Job Can Be Found

If your child is old enough, finding a job is a great way to spend this summer time. They can learn valuable skills and start building an employment history.

You may think your child is too young to work. But the benefits of such an experience are considerable. It’s not a bad idea to consider this option on a part-time basis, if it suits him or her and if he or she wants to do so.

Your child may not know where to start looking. While they will need to take some initiative, helping them get started and asking around through your own contacts is a good way to support them in their job search.

Types of fun summer activities for childrens

Be Creative

Not every summer day will be sunny or suitable for the outdoors. Being outside all the time is also boring and tiring. But that doesn’t mean you should stop limiting your teen’s screen time. Think of other ways to keep your teens busy indoors this summer.

Talk to your child about activities that might interest him or her. Maybe she would like to learn to knit, or a puzzle. There are some great building games for adults that you might want to suggest.

Other young people may enjoy reading a stack of books from the library. Some libraries have special summer programs for young people. You can make your child aware of the existence of these libraries.

Learn Something New

Summer can be a great time for older children to learn something new. While the idea of learning anything outside of school sounds like a real drag, some children enjoy learning and are really curious about certain subjects.

There are many workshops, internships and apprenticeships available to young people. It would be extremely beneficial to dedicate the summer to learning a skill that they can use for the rest of their lives. This could be almost anything from learning how to change a flat tire to perfecting a specific craft.

The possibilities are endless and as they always say, “knowledge is power”. If your child is thinking of going to university in the next few years, they could put together a guide to the chores they need to know before they go.

Types of fun summer activities for childrens

Activities with Friends

It is important for young people to maintain healthy friendships. And sometimes, during summer vacations, a little adult support can keep these friendships active in the absence of school. Here are a few fun activities that young people can do with their friends during the summer months.

Allow your teens to spend time with their friends: you might be willing and able to offer to host a movie night, for example. If your child doesn’t see their friends often, encourage them to plan a few activities during the summer months.

Art

There are many opportunities for artistic youth. Consider enrolling your child for acting classes or music lessons. If your child is interested in painting, drawing or sculpting, look for classes that can improve your child’s skills. A young person who enjoys writing can enter poetry competitions or take community writing classes. The options are many.

Alternative Sports

If your child is not interested in traditional sports, explore alternative ways for them to get plenty of exercise. Cycling, dancing, martial arts, horseback riding and skateboarding are just some of the activities that might interest a young person who is not interested in an organized team sport. If your child is not interested in participating in a formal activity that involves exercise, encourage them to go for a walk every day.

Enjoy your vacation!

Read also:

The articles on this site are for information purposes only. The site administrators are not responsible for attempting to apply any recipe, advice or diet, nor do they guarantee that the information provided will help or harm you personally. Be cautious and always consult a doctor or nutritionist!

*All products recommended are selected by our editorial team. Some of our articles include affiliate links. If you buy something through one of these links, you help us earn a small commission from the seller and thus support the writing of useful and quality articles.

13 Foods You Can Eat While Pregnant

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Are you pregnant? Are you hungry? Looking for a snack that will make your tummy and baby happy? You probably hear this a lot: Eating nutritious food is very important when you are pregnant.

We are here to make your pantry a one-stop shop for healthy and delicious food that will give your baby the best start in life.

When creating your healthy eating plan, you’ll want to focus on whole foods that give you high amounts of the good stuff, as you should when you’re not pregnant:

  • protein
  • vitamins and minerals
  • healthy fat types
  • complex carbohydrates
  • fiber and fluids

Here are 13 super nutritious foods you should eat while pregnant to help make sure you reach these nutritional goals.

Dairy products

Milk products

During pregnancy, you need to consume extra protein and calcium to meet the needs of your growing little one. Dairy products such as milk, cheese, yogurt should be on the dota.

Dairy products contain two types of high-quality protein: casein and whey. Dairy products are the best source of calcium and provide high amounts of phosphorus, B vitamins, magnesium and zinc.

Yogurt, especially Greek yogurt, contains more calcium than most other dairy products and is particularly beneficial. Some varieties also contain probiotic bacteria that promote digestive health.

If you are lactose intolerant, you can also do the following to tolerate yogurt

especially probiotic yogurt. Check with your doctor to see if you can test it. A world of yogurt smoothies and parfaits may be waiting for you.

Legumes

Legumes

This food group includes lentils, peas, beans, chickpeas, soybeans and peanuts (in other words, all kinds of great recipe ingredients!).

Legumes are great plant-based sources of fiber, protein, iron, folate and calcium, which your body needs more of during pregnancy.

Folate is one of the most important B vitamins (B9). It is especially important for you and your baby in the first trimester and even before.

You will need at least 600 micrograms (mcg) of folate. Every day, this can be difficult to achieve with food alone. But adding legumes can help you get there, along with supplementation according to your doctor’s advice.

Legumes are also generally very high in fiber. Some varieties are also high in iron, magnesium and potassium. Consider adding legumes to your diet with meals such as hummus on whole grain toast, black beans in taco salad or lentil curry.

Sweet potato

Sweet potato

Not only are sweet potatoes deliciously cooked in thousands of ways, they are also rich in beta carotene, a plant compound that is converted into vitamin A in your body.

Vitamin A is essential for the baby’s development. Beware of excessive animal sources of vitamin A, such as organ meats. Use in high amounts can cause toxicity.

Fortunately, sweet potatoes are an abundant source of plant-based beta carotene and fiber. Fiber keeps you fuller longer, reduces blood sugar spikes and improves digestive health (which can really help if pregnancy constipation hits).

For a great breakfast, try sweet potatoes as the base of your morning avocado toast.

Salmon

Salmon

Smoked, teriyaki grilled or pesto salmon salmon on a whole wheat bagel is a welcome addition to this list. Salmon is rich in essential omega-3 fatty acids, which have many benefits.

These are found in high quantities in seafood and help form your baby’s brain and eyes and may even help increase the duration of gestation.

But wait: Have you been told to limit your seafood intake because of mercury and other contaminants found in high-mercury fish? You can still eat oily fish such as salmon.

Here are fish high in mercury:

  • swordfish
  • shark
  • king mackerel
  • marlin
  • big-eyed tuna
  • tile fish from the Gulf of Mexico

Salmon is also one of the very few natural sources of vitamin D, which most of us lack. It is important for bone health and immune function.

Eggs

Eggs

These incredible, edible eggs are the ultimate health food, as they contain a little bit of almost every nutrient you need. A large egg contains around 80 calories, high quality protein, fat and many vitamins and minerals.

Eggs are a great source of choline, a vital nutrient during pregnancy. It is important in the baby’s brain development and helps prevent developmental abnormalities of the brain and spine.

A single whole egg contains roughly 147 milligrams (mg) of choline per day, which would bring you closer to the current recommended choline intake of 450 mg per day while pregnant (although more studies are being done to determine whether this is enough).

Here are some of the healthiest ways to cook eggs. Try them in feta with spinach or in a chickpea mix.

Broccoli and dark green leafy vegetables

Broccoli and dark green leafy vegetables

No surprises here: Broccoli and dark green vegetables like kale and spinach contain many of the nutrients you need. Even if you don’t like to eat them, they can often squirrel into all kinds of dishes.

Benefits include fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate and potassium. They are a bonanza of green goodness.

Adding green vegetables to your portions is an effective way to pack in vitamins and fend off constipation because of all that fiber. Vegetables are also important for a reduced risk of low birth weight.

Try this kale egg Florentine recipe or mix some spinach with a green smoothie and you won’t even realize it’s there.

Lean meat and proteins

Lean meat and proteins

Lean beef, pork and chicken are excellent sources of high-quality protein. Beef and pork are also rich in iron, choline and other B vitamins, which you will need in higher amounts during pregnancy.

Iron is an important mineral used by red blood cells as part of hemoglobin. As your blood volume increases, you will need more iron. This is especially important in your third trimester.

Low iron levels in early and mid pregnancy can cause iron deficiency anemia.

It can be difficult to meet your iron needs from food alone, especially if you develop an aversion to meat or are vegetarian or vegan. However, for those who can, eating lean red meat regularly can help increase the amount of iron you get from food.

Pro Tip: Pairing vitamin C-rich foods like oranges or bell peppers with iron-rich foods can also help boost absorption.

Fruits

Fruits

Fruits pack a lot of goodness in their small packages, including water, healthy carbohydrates, vitamin C, fiber and antioxidants.

Fruits have a relatively low glycemic index value, so they should not cause large spikes in blood sugar.

Fruits are a great snack because they contain both water and fiber. They provide a lot of flavor and nutrients, but contain relatively few calories.

Some of the best berries to eat while pregnant are blueberries, raspberries, goji berries, strawberries and acai berries.

Whole grains

Whole grains

Unlike their refined counterparts, whole grains are packed with fiber, vitamins and plant compounds. Think oats, quinoa, brown rice, wheat berries and barley instead of white bread, pasta and white rice.

Some whole grains, such as oats and quinoa, also contain reasonable amounts of protein. They also push a few buttons that are often lacking in pregnant people: B vitamins, fiber and magnesium.

Avocado

Avocado

Avocados are an unusual fruit as they contain a large number of monounsaturated fatty acids. This gives them a buttery and rich flavor – perfect for adding depth and creaminess to a dish.

It is also high in fiber, B vitamins (especially folate), vitamin K, potassium, copper, vitamin E and vitamin C.

Due to their high content of healthy fats, folate and potassium, avocados are an excellent choice during pregnancy (and always).

Healthy fats help build your little one’s skin, brain and tissues, and folate can help prevent neural tube defects, developmental abnormalities of the brain and spine, such as spina bifida.

Potassium can help relieve leg cramps, a side effect of pregnancy for some women. In fact, avocados contain more potassium than bananas.

Try avocados as guacamole, in salads, smoothies and whole wheat bread, but also as a substitute for mayonnaise or sour cream.

Dried fruit

Dried fruit

Dried fruits are usually high in calories, fiber and various vitamins and minerals. A piece of dried fruit contains the same amount of nutrients as fresh fruit, only dehydrated and in a much smaller form.

One serving of dried fruit can provide a large percentage of the recommended intake of many vitamins and minerals, including folate, iron and potassium.

Prunes are rich in fiber, potassium and vitamin K. They are natural laxatives and can be very helpful in relieving constipation. Dates are high in fiber, potassium, iron and plant compounds.

However, dried fruits also contain high amounts of natural sugars. Be sure to avoid candied varieties, which contain even more sugar.

Although dried fruit can help increase calorie and nutrient intake, it is generally not recommended to consume more than one serving at a time.

Fish liver oil

Fish liver oil

Fish liver oil is mostly made from the fatty liver of cod. It is rich in the omega-3 fatty acids EPA and DHA, which are essential for fetal brain and eye development.

Fish oil supplementation may help protect against preterm labor and may benefit fetal eye development.

Fish liver oil is also very high in vitamin D, which many people don’t get enough of. It can be very useful for those who don’t eat seafood regularly or don’t take omega-3 or vitamin D supplements.

A single serving (1 tablespoon or 15 milliliters) of cod liver oil provides more than the recommended daily intake of omega-3, vitamin D and vitamin A.

However, it is not recommended to consume more than one serving a day, as too much pre-formed vitamin A can be dangerous for your baby. High levels of omega-3 can also have blood-thinning effects.

Low-mercury fish such as salmon, sardines, canned light tuna or pollock can also help you reach your omega-3 goals.

Water

water during pregnancy

We all need to keep our water levels where they should be. And especially pregnant women. During pregnancy, blood volume increases by about 45 percent.

Your body will direct fluid intake to your baby, but if you don’t watch your water intake, you can become dehydrated yourself.

Symptoms of mild dehydration include headache, anxiety, fatigue, bad mood and reduced memory.

Increasing your water intake can help relieve constipation and reduce your risk of urinary tract infections, which are common during pregnancy.

General guidelines recommend that pregnant women drink about (2.5 liters) of water a day. But the amount you really need varies. Consult your doctor for a recommendation based on your specific needs.

Remember that you also get water from other foods and drinks such as fruit, vegetables, coffee and tea.

Pro Tip: Make sure you have a glass water bottle to quench your thirst throughout the day.

Read also:

The articles on this site are for information purposes only. The site administrators are not responsible for attempting to apply any recipe, advice or diet, nor do they guarantee that the information provided will help or harm you personally. Be cautious and always consult a doctor or nutritionist!

*All products recommended are selected by our editorial team. Some of our articles include affiliate links. If you buy something through one of these links, you help us earn a small commission from the seller and thus support the writing of useful and quality articles.

What is good for heartburn during pregnancy

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During pregnancy you expect swollen ankles, morning sickness and breast engorgement, but what about heartburn? What causes it?

As the name suggests, heartburn is characterized by a burning sensation that starts behind the breastbone and can rise up to the esophagus, which connects your throat to the stomach. Acids in the stomach can reach your throat.

In addition to the burning sensation, which can last from a few minutes to several hours, you may also feel

  • feeling bloated
  • frequent belching
  • a sour taste in your mouth
  • occurrence of sore throat
  • frequent coughing

The hot and spicy foods you ate probably made things worse, but this burning is more related to hormones than spices.

If Not Meals, What’s the Reason?

What is good for heartburn during pregnancy

If you feel like your chest and stomach are on fire, you are not alone. According to a study, 45% of expectant mothers experience heartburn. If you have had heartburn before pregnancy, it is even more likely to occur during pregnancy.

Heartburn can occur at any time during pregnancy but is more common in the second and third trimesters. Experts are not sure of the exact cause of this discomfort, but they think there are three main causes.

Hormones

What is good for heartburn during pregnancy
What is good for heartburn during pregnancy

The hormone progesterone, also known as the pregnancy hormone, plays a role in nourishing the baby and uterus and is one of the biggest suspects for pregnancy-induced heartburn.

Progesterone acts as a muscle relaxant. This hormone can cause the muscles that close the entrance to the stomach and prevent stomach contents from escaping into the esophagus to relax.

When you eat and drink, this muscle opens to take your food into the stomach but then closes tightly. During pregnancy, when progesterone increases, the muscle can relax and stomach acids can reach the esophagus or even your throat.

Growing Baby

As your uterus expands with the baby, it competes for space with your other organs. Like the squeezing of toothpaste, the growing uterus puts pressure on the stomach and allows stomach acids to escape, especially when the stomach is full.

As the uterus grows, the stomach is more likely to get stuck. This is why heartburn becomes more frequent as the pregnancy progresses.

Slow Digestion

What is good for heartburn during pregnancy
What is good for heartburn during pregnancy

Thanks to progesterone, stomach contents stay in the stomach longer than usual. As digestion slows down, the stomach stays full longer, which increases the chance of heartburn.

Proven Ways to Relieve the Stomach

Heartburn can be uncomfortable, but here are some ways to fight it:

Watch What You Eat

What is good for heartburn during pregnancy
What is good for heartburn during pregnancy

Acidic and spicy foods cause more stomach acid production than bland foods. Avoid lemons, tomatoes, onions, garlic, caffeine, chocolate, soda and other acidic foods. Also avoid fried and fatty foods because they slow down digestion.

Eat Small and Frequent Meals Instead of Three Times a Day

Thus, you can prevent the stomach from overfilling and allow it to empty faster.

Sit Upright When Eating

Gravity helps keep food in the right position, so sitting upright while eating can help with heartburn.

Stop Eating Three Hours Before Bedtime

What is good for heartburn during pregnancy
What is good for heartburn during pregnancy

Stop eating three hours before bedtime to help digestion. This is because going to bed slows digestion and the stomach takes longer to empty, which can cause heartburn.

Do Not Smoke

What is good for heartburn during pregnancy

There are already many reasons not to smoke during pregnancy, but heartburn is one of them. The chemicals in cigarettes cause the muscles that keep stomach contents in the stomach to relax. This causes acids and undigested food to escape upwards.

Keep your head elevated while sleeping

The best way to achieve this is to put a pillow under your shoulders or something under the foot of your bed to elevate it. There are also special materials made for this purpose. Keeping the head slightly elevated and sleeping this way will allow gravity to help you.

Wear Comfortable Clothes

What is good for heartburn during pregnancy

Wear comfortable clothes instead of clothes that tighten the waist, stomach and abdomen.

Drink Something After Meals

Unfortunately, having a drink with your meal will cause your stomach to overfill, which can lead to heartburn. Instead, consume your drinks after your meal.

Try Acupuncture

What is good for heartburn during pregnancy

According to a 2015 study, there was not much difference in symptoms between women who received acupuncture treatment and women who did not, but women who received acupuncture saw improvements in their ability to sleep and eat.

Do Not Drink Alcohol

limiting alcohol

Alcohol can already cause major problems for your developing baby, including low birth weight and learning disabilities. But it can also relax the muscles that keep stomach contents there.

Talk to your doctor

What is good for heartburn during pregnancy

Some over-the-counter medicines are considered safe to take during pregnancy.

Antacids neutralize stomach acids and can reduce the burning sensation. If you are unable to soothe your heartburn with lifestyle changes, your doctor may prescribe some medicines.

Do not do the following

What is good for heartburn during pregnancy

When you are pregnant you have to be very careful about everything you take into your body. Some stomach medicines may be suitable for non-pregnant people but not for you:

  • Antacids containing sodium bicarbonate may increase bloating.
  • Antacids containing aspirin can be toxic to your baby. Aspirin use during pregnancy has been linked to pregnancy loss, heart defects and brain bleeding.
  • Antacids containing magnesium trisilicate are not approved for safe use during pregnancy.

Conclusion

Although heartburn and discomfort is common during pregnancy, it usually goes away after delivery when hormones return to normal levels.

It can be almost impossible to prevent heartburn when you are pregnant, especially if you are prone to it even when you are not pregnant. However, some lifestyle changes, such as eating smaller meals, avoiding spicy and fatty foods and sleeping with your head elevated, can help.

If these solutions do not help enough, consult your doctor about medicines that are safe to use during pregnancy.

Read also:

The articles on this site are for information purposes only. The site administrators are not responsible for attempting to apply any recipe, advice or diet, nor do they guarantee that the information provided will help or harm you personally. Be cautious and always consult a doctor or nutritionist!

*All products recommended are selected by our editorial team. Some of our articles include affiliate links. If you buy something through one of these links, you help us earn a small commission from the seller and thus support the writing of useful and quality articles.

8 Foods to Increase Breast Milk Supply

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Wondering if there are foods you can eat to support lactation and naturally increase breast milk production? Well, many foods are considered galactagogues, which can help you produce more breast milk.

Overview

All over the world, women from different cultures consume certain foods that produce milk immediately after birth and while breastfeeding.

Some of these foods are full of vitamins and minerals, and others contain chemicals that can help produce breast milk. Whatever the reason, these breastfeeding superfoods are thought to promote and support a healthy supply of breast milk.

There is little research on foods that increase milk production, but the following foods may help.

Oatmeal

8 Foods to Increase Breast Milk Supply

Anecdotal reports suggest that oatmeal is one of the best foods for increasing milk production. It is also a rich source of certain nutrients that are important for breastfeeding mothers and their babies.

Among these foods are the following:

  • fibers
  • iron
  • magnesium
  • zinc

Research suggests that oatmeal is popular among breastfeeding women because it is very rich in iron. Low iron levels can lead to reduced milk production.

Oats are also very strong and easy to prepare, so they make a good meal.

Bread Yeast

8 Foods to Increase Breast Milk Supply

Bread yeast is a type of fungus used in the production of bread and some beverages. Some people also consume it because it acts as a probiotic and improves gut health.

Bread yeast is also rich in

  • proteins
  • B vitamins
  • iron
  • trace elements

Many people say that baker’s yeast has the ability to increase milk production. This type of yeast is generally safe to consume while breastfeeding. But more research is needed to understand its effects on milk production.

Fenugreek Seeds

8 Foods to Increase Breast Milk Supply

Fenugreek is used in many recipes, especially in Asian countries, and is also used in many recipes to increase breast milk.

One older study found that consuming three cups of fenugreek tea a day led to a significant increase in breast milk production compared to placebo teas. However, these studies do not support these findings.

Fenugreek can also cause

  • diarrhea
  • worsening of asthma symptoms
  • breast milk, urine and sweat smell like fenugreek

Some health authorities recommend avoiding fenugreek during pregnancy because it can affect uterine contractions. There is also a lack of research on the risks of using fenugreek during breastfeeding.

Garlic

8 Foods to Increase Breast Milk Supply

Consuming garlic or taking garlic supplements can increase milk production in some women. In some countries, such as India, garlic is used to increase breast milk production, although there is no research to show how effective it is.

However, consuming too much garlic can cause breast milk to smell. Some babies do not like this and may prefer to suckle at shorter intervals.

Fennel Seed

8 Foods to Increase Breast Milk Supply

Fennel seed is a common ingredient in teas and supplements that are said to increase breast milk production.

According to some studies, taking fennel seeds during breastfeeding can increase milk volume and fat content and thus help the baby gain more weight.

Protein Rich Foods

8 Foods to Increase Breast Milk Supply

Protein is an essential ingredient in breast milk production and passes from mother to baby, nourishing it and supporting its growth. For this reason, breastfeeding women should have an extra 25 grams of protein per day.

It is important to eat plenty of protein-containing foods every day to maintain milk production.

Good sources of protein include:

  • lean meat
  • egg
  • lentils and cereals
  • tofu
  • nuts and seeds

Fish is another powerful source of protein. However, pregnant or breastfeeding women are advised to avoid fish with high mercury levels during this period. Mercury levels are higher especially in fish species that are large in size and live in deep water. For this reason, it is beneficial to consume fish species that are small in size and prefer to swim in shallow waters.

Leafy Green Vegetables

spinach

Many fruits and vegetables, such as leafy green vegetables, can increase milk production.

Some of the leafy green vegetables are as follows:

  • beet leaves
  • dandelion leaves
  • black cabbage
  • Parsley
  • spinach
  • watercress

Eating a wide variety of vegetables while breastfeeding has other benefits for both mother and baby. According to one study, it can encourage breastfeeding babies to consume more fruits and vegetables as they grow older.

A varied diet can help prevent many common nutritional deficiencies during breastfeeding and pregnancy. These deficiencies include:

  • magnesium
  • Vitamin B-6
  • folate
  • calcium

These vitamins and minerals are found in leafy green vegetables in various amounts.

Alfalfa Sprouts (Alfalfa Sprouts)

Alfalfa is a type of chickpea. People add it to salads, dishes, teas and use it as a dietary supplement. Alfalfa can contribute to milk production.

Although there are no clinical trials on this, some women report an increase in milk production. Alfalfa is often added to milk teas and supplements.

Sesame

8 Foods to Increase Breast Milk Supply

In some countries, lactating women consume sesame cakes to increase their milk production. Sesame is rich in calcium, which may explain some of its effects on milk production.

Calcium intake during pregnancy and breastfeeding is particularly important because it helps maintain the bone health of both mother and baby. Consuming too little of this mineral while breastfeeding can lead to low-calcium milk.

The recommended daily calcium intake for breastfeeding adults is 1000 milligrams. 3 tablespoons of sesame seeds provide more than 25% of this amount.

Foods to Avoid

8 Foods to Increase Breast Milk Supply

Many women don’t think there are foods they should avoid while breastfeeding, but others say that certain foods and drinks can reduce milk supply and sometimes make the baby restless.

Here are the foods that usually cause problems:

  • caffeinated products such as coffee, tea, chocolate
  • dairy products
  • herbs such as parsley, mint and thyme
  • spices such as cinnamon and isot
  • some fruits such as citrus fruits, kiwi, plums and pineapple
  • vegetables that are a source of gas, such as onions, cabbage, broccoli and cauliflower

But it is important to remember that every woman and baby is different. Keeping a diary and looking for a pattern will help you identify problem foods.

Other Tips for Healthy Milk Production

8 Foods to Increase Breast Milk Supply

Dietary choices can support milk production, but there are other ways to increase milk production. These include:

  • breastfeeding too soon after birth
  • frequent breastfeeding at the baby’s request
  • expressing milk after breastfeeding
  • drink plenty of water
  • get plenty of rest
  • reduce stress with meditation and exercises
  • using a nursing bra
  • avoid alcohol and nicotine
  • to ensure that the baby’s suction is efficient
  • getting support from lactation consultants if there is a problem
  • consulting your doctor about the medicines you are taking, as some of them can reduce milk production

Conclusion

When breastfeeding ends prematurely, it is often due to insufficient milk production. Many women can increase milk production through dietary and lifestyle changes.

For example, eating more leafy green vegetables, protein-rich foods, and certain herbs and seeds can promote healthy milk production. Eating a wide variety of nutritious foods also has many other benefits for both mother and baby.

It is important for breastfeeding women to talk to their doctor or lactation consultant if they have any concerns about the quantity or quality of their milk.

Read also:

The articles on this site are for information purposes only. The site administrators are not responsible for attempting to apply any recipe, advice or diet, nor do they guarantee that the information provided will help or harm you personally. Be cautious and always consult a doctor or nutritionist!

*All products recommended are selected by our editorial team. Some of our articles include affiliate links. If you buy something through one of these links, you help us earn a small commission from the seller and thus support the writing of useful and quality articles.