Ann-The Wellness Hub (2025)

07/09/2024

Happy Ganesh Chaturthi!
Lord Ganesh is always first before beginning anything new🙏🙏 Today, let's begin afresh a journey towards healthy you🫵🫵🫵

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15/08/2024

Happy 78th Independence Day India 🇮🇳🇮🇳

15/08/2024

Happy 78th Independence Day India🇮🇳🇮🇳

07/02/2024

Every child needs these 4 doctors!

You read it right! Each and every child needs 4 doctors.

This list neither features the paediatrician nor the mother finds place😲😲😲in it 😕😕Confused!!!!

To raise a healthy and happy child, A good balance of all these 4 is necessary.

These 4 doctors are

1) Sunlight : An exposure of 20~25mins daily is suggested to keep VIT D deficiency, knock knees, scurvy, childhood obesity. VIT D is linked with ailments like asthma, cancer, diabetes and even hairloss😲🙀 So this friendship with the Sun will have long-term benefits!

2) Exercise: 40mins to 1 ½ hr of physical activity is suggested for children of growing ages to ensure optimal growth, improved immune system and protection against childhood obesity and lethargy. Training in a sport is the best way to keep all other doctor away!

3) Diet: A well balanced diet rich in nutrients and devoid of junk foods, sugary foods, foods high in fats will protect against diseases and illnesses by strengthening the immunity and laying your child's building blocks ! Ensure your child has atleast 3 home cooked simple meals that your grandparents have grown up eating 👵👴

4) Friends : They are the most important as they provide the kids with emotional support, physical company, mental motivation,play an important role in development of likes dislikes and as they grow up friends become an integral part of your kids life! So encourage them firstly to make more friends and also keep in touch with the older friends.

So teach your kids to be in constant connect with all of these 4 support systems!

Do remember
" Health is the only thing that you can gift your child for a lifetime!"

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23/01/2024

Cavities🦷🦷🦷🪥🪥🪥😁

Dentist visits have become very often! A very common health issue today's parents (esp of young kids) face is dental caries and cavities!

I'm sure we all know sugary foods are the main culprit! But it's not just what your child eats but how he eats and when he eats 😲 also makes a lot of difference!

Make your kids form these few habits:

✓ after eating a high sugar, smooth textured food like cakes, chocolates, donuts, candies, aerated drinks, fruit juices chew on a single thick wedge or carrot or cucumber or apple

✓ try eating sugary foods in meals as saliva which is quite a lot during meals cleans the teeth of the food acids

✓ sip water every hour

✓ while sipping water every hour rinse the whole mouth thus diluting any acid on teeth

✓ snacking to be avoided in between meals

✓ complement snack with fruits ensuring that the peels and fruit fibers will thoroughly clean the teeth off the food acid

✓ include at least one of these Vit C foods everyday guava, capsicum, lemon, amla, orange to ensure good gum development and health

These habits along with regular brushing twice a day with fluoride rich toothpaste can drastically reduce your dentist visits!

Do remember
" Health is the only thing that you can gift your child for a lifetime!"

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09/01/2024

Tips to relive constipation in kids:

~ let kids snack on popcorn, cucumber sticks, carrot sticks, bowl of finely chopped vegetable salad, pufferd rice/barley/barley/jowar/bajra

~assign different coloured bottles for each day to be completed by 5pm (approx 1 liters) post 5pm let them drink water on demand! A monthly reward to be decided at the end of the month only on completing all 4bottles of each colour over the month

~try including one of the following in your child's each day's meal
- buttermilk
-lassi
- lemon juice
- coconut water
- jaggery water
- sattu with water or buttermilk

~introduce them to eating fruits (all) once they are close to their first birthday! Fruit pulps or juices should not be offered once they have a set of 4-6 teeth

~high sugar intake [candies, sweets, baby foods, health drinks, smoothies, shakes even if made without adding sugar] leads to more water absorption from the gut leading to constipation so should be restricted on your platter!

~high fat foods take longer to digest [french fries, cheesy dips, cheesy wheat pasta, cakes, pastries, bread, biscuits, multi grain cookies, ice cream, desserts, namkeens, all types of chips] so should be well spaced out and combined with some good source of fibre.

~if you observe any relationship between milk and constipation developing in your child, firstly delete milk from ur child's diet completely for a week! Then introduce 100ml twice a day and continue for 4 days to check if symptoms of constipation reappear! If well tolerated can slowly increase the amount by 50ml for 2days.... similarly in a week to 10days you'll be able to set the amount of milk your child can tolerate. In the meanwhile dairy products like paneer, curds can be continued with!

Do remember
" Health is the only thing that you can gift your child for a lifetime!"

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03/01/2024

Constipation is a very common problem in kids affecting almost 29% of toddlers.

What Is Constipation?

😫Having fewer than 2 bowel movements (p**ps) in a week
😫Having dry, hard, or difficult-to-pass p**ps
😫Feeling that some of the p**p hasn’t passed

Signs & Symptoms of Constipation in kids:

1) going less than usual
2) having trouble or pain when going to the bathroom
3) feeling full or bloated
4) straining to p**p
5) sometimes stain underwear with bits of p**p.

Constipation can be due to inadequate water and fiber in the diet help the bowels move as they should.

Few common causes of constipation in kids are

✓ Medicines like antidepressants, pain medicines, and those used to treat iron deficiency can cause constipation.

✓ Constipation can happen in babies as they move from breast milk to baby formula, or from baby food to solid food.

✓ Toddlers who are toilet training sometimes can become constipated, especially if they're not ready.

✓ Some kids avoid going to the bathroom, even when they really have the urge to go.
They ignore the urges because they don't want to
> use a restroom away from home
> stop playing a fun game.
Ignoring the urge to go makes it harder later.So as a parent you need to be able to read your kids mind!

✓ A diet loaded with fatty, sugary, starchy, oily foods along with low fiber, may slow down bowels

✓ Inadequate exercise which is on a rise due to excessive screen and gadget time while less of active playtime

✓ Water and liquids keep p**p soft as it moves through the intestines. If the child's fluid intake is low the p**p can get hard and dry making it difficult to p**p

MILK MAY ALSO CAUSE CONSTIPATION IN A FEW KIDS.

Continue reading to know the ways to overcome and prevent constipation in kids in the next of this series on PEDIATRIC NUTRITION.

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29/12/2023

Tips to inculcate INTUITIVE EATING in your kids

1) NO DISTRACTED EATING OR FEEDING:

Sitting together at the table for meals ensures that we avoid distracted eating and pay attention while eating, rather than grazing mindlessly ! While eating meals keep your child as well as yourself away from all distractions like gadgets, magazines, story books and newspapers. So the focus is Food!

3) DISCUSS FOOD:

At the table, discuss how much you like or dislike a certain food. Ask your child to describe the taste, texture and if they don't like it, encourage them to explain why that's the case! This will make them understand their own intuitions better thus, helping in making food choices easily.

4) ENCOURAGE SLOW EATING:

Set the pace for the meal by eating slowly yourself. Take time to chew food properly and put your cutlery down before each mouthful. Aim to take at least 20 to 30 minutes to finish eating your meal. Make this a rule so your children know they will be sitting there for 30 minutes so they might as well eat their food slowly instead of rushing off to see what's on TV or check their phones.

5) RATE HUNGER:

If your child says he is hungry, ask them to rate their hunger level on a scale of 1-10 with 1 being very hungry, 5 being satisfied and 10 being so full that they feel sick. If your child is hungry, they will keep eating. Encourage them to stop eating once they rate their hunger as 5 and not to keep eating until they reach level 10. Also not to force when they say they are full

6) LET KIDS SERVE THEMSELVES:

For older kids, allow them to serve themselves how much they would like to while you can provide guidance so that they have enough veggies on their plate, allow them to decide how much will fill them up.

The most important learning for your kid is to ENJOY FOOD. It's colour, flavour, texture and the whole experience of eating!

"Health is the only thing that you can gift your child! "

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23/12/2023

Teach your child - INTUITIVE FEEDING !!

It is almost impossible to overfeed an infant while breastfeeding thanks to a self-regulation system that tells them to eat when they're hungry, and to stop when they're full.

This is an INSTITUTION that we are born with, but as we grow up many influences like family, culture, friends, lifestyle etc make us disconnected with!

When a person eats, nerve receptors inside the stomach sense when the stomach is full.These receptors then send signals to the brain, which the brain interprets as a sensation of fullness.

Eating as per your intuition and stoping as per your hunger is INTUITIVE EATING

However, as parents we don't let our child continue listening to this regulatory mechanism. We feed them enthusiastically for our satisfaction or to encourage a clean plate concept or out of anxiety for weight correction and the list can be really long!
So does that mean we " parents " are wrong?
No! it's not about right or wrong but we need to understand and follow this hunger-feed rhythm of our child's body and also encourage him to follow it!

The benefits of intuitive eating:
Low incidence of childhood obesity
Low incidence of adolescent eating disorders
Low incidence of lifestyle diseases
Better self image
Never overeat.

I'm sure each parent reading this would want to give this precious gift to their child which will safeguard their health life long! Do stay connected to know how to get your kids back to their institution and intuitive feeding!

Do leave your queries in the comments for any specific assistance!
"Health is the only thing that you can gift your child! "

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24/08/2023

India ROckS 🇮🇳🇮🇳🇮🇳🚀

23-9-23 is eitched in global and Indian space history! The success of Chandrayaan 3 came after the failurr of Chandrayaan 2. If ISRO scientists would have not attempted again India would have never got an opportunity to boast -
3,84,400 kms distance of moon from earth, was Rs 615 Cr cost of Chandrayan-3. It's around Rs 16 per km.

So you should also never give up your aim towards your fitness. You may not succeed in first attempt and not even in second like ISRO but if you leave the path to success you will never witness the FITTER you and neither be able to boast.

The scientists analysed the failure of Chandrayaan 2 and then worked for the epic success! Similarly when it comes to FITNESS you too should get your failure journeys analysed by experts of the fields.

Feel free to connect for all fitness and nutrition related guidance anytime.

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11/04/2023

Mango season is here! The question that haunts most diabetics is " Can I eat mangoes?"

The answer is YES.

But MODERATION IS THE KEY🗝️🗝️

Mango being a fruit is loaded with nutrients and being seasonal it's even more special.

However it's sad to know that this fruit having a unique taste loved by all rises the blood sugar levels especially for diabetics.

So those with controlled blood sugar levels can indulge into restricted amounts of mangoes. While those having uncontrolled diabetes need to keep a close check on the quantity as it can lead to sudden spiking of blood sugar levels(BSL).

Also, we need to bear in mind that along with the amount, the form is also as much important.

Mango should be consumed as a whole fruit.
This is where most of us go wrong by combining it with sugar (aam ras, amarkhand, milkshakes) or high fat (puri, cream, icecreams) and mashing and seiving it removing all the good fiber it has. No doubt these will taste heavenly but BSL will be affected severely causing complications of Uncontrolled Diabetes.

So check for both "Quantity" and "Combination" before immersing yourself into this king of fruits as this 3months guest can affect your BSL for the next 9months.

Enjoy your Mangoes🥭🥭🥭

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24/10/2022

wishing you and your family a very happy DIWALI!!!

We LIGHT diyas all around......."for its Diwali"......
We binge on sweets, hog snacks and put on weight....."for its Diwali".......
This festive season let's
1) make our eating LIGHT
2) include LIGHT exercise
3) lead a LIGHT life
4) aim for a LIGHTer YOU!!!
....HAPPY FITTER DIWALI......

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Ann-The Wellness Hub

07/09/2024

15/08/2024

15/08/2024

07/02/2024

23/01/2024

09/01/2024

03/01/2024

29/12/2023

23/12/2023

24/08/2023

11/04/2023

24/10/2022

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