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Healthy Food Recommendations for Pregnant Women

There are several healthy snacks for pregnant women and can be used as consumption options during pregnancy. Why should it be healthy?

Pregnant Women

Pregnant women generally experience cravings or the urge to eat certain foods, and this is usually very difficult to resist. The food or drink you want is unpredictable, and not necessarily healthy.

Cravings and irregular eating patterns can risk making the mother gain excessive weight during pregnancy. This condition can also have an impact on the health of the mother and fetus.

To work around this, we can prepare healthy snacks for pregnant women. At least this way, we can reduce the risk of deteriorating health, as well as get used to eating snacks that are more nutritious.

Recommended Healthy Pregnant Snacks for Pregnant Women

Snacking while pregnant can help mothers to increase the intake needed earlier. But, as much as possible, prioritize eating heavy meals from whole food sources before eating snacks.

Here are some types of snacks for pregnant women that can be our choice while pregnant.

1. Foods High in Folic Acid for Pregnant Women

Eating foods high in folic acid can prevent birth defects in babies. This birth defect can affect the baby’s brain and spinal cord.

It is recommended that adults get at least 400 mcg of folate per day. Especially for adult women who are planning a pregnancy, their consumption can be increased between 400-1000 mcg per day.

Examples of snacks high in folic acid: boiled legumes , salad greens, oranges, avocados, and bananas.

2. Foods High in Calcium

Calcium can help the formation of fetal bones and regulate the use of fluids in the body of pregnant women. In one day, pregnant women should get at least 1,000 mg of calcium which is ideally divided into two servings of 500 mg at a time.

Calcium will be completely absorbed by the body if consumed less than 500 mg at a time. If more than that, calcium can trigger bloating to constipation.

Pregnant women can meet calcium from food or supplements as recommended by a gynecologist.

Examples of high-calcium snacks: milk, cheese, processed tofu, toasted almonds / milk, and yogurt.

3. High-Protein Foods

Protein is needed during pregnancy because it helps the growth of tissues and organs in the fetus. In one day, pregnant women are recommended to consume protein as much as 1.22 g/kg body weight in the early trimester and in the next trimester it is increased to 1.52 g/kg body weight.

If before pregnancy we weighed 50 kg, at the beginning of the trimester our daily protein needs are at least 61 grams per day. Furthermore, for the final trimester, you must consume a minimum of 76 grams of protein per day. For the exact amount, it is recommended to consult a gynecologist.

Examples of high-protein snacks: hard- boiled eggs , processed fish, nuts, and edamame.

4. Foods High in Iron

Foods high in iron facilitate blood circulation which brings oxygen and nutrients to the body of the mother and fetus. In this way the development of the fetus can run better, while preventing anemia in the mother.

In one day, pregnant women need a minimum of 27 mg of iron. This need can be obtained from food or using supplements recommended by a gynecologist.

Examples of high-iron snacks: fruit juice with spinach, lean beef steak , salad with broccoli and fish.

Body conditions and medical history can affect pregnancy. Regarding intake, try to also consult with a gynecologist. Some of the snack options for pregnant women above can then be adjusted using the GGL application , to ensure daily calorie and nutritional needs are still met.…

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Easy Ways to Maintain Bone Health

Maintaining bone health and density is important for everyone. Because with healthier bones, the possibility of disease, inflammation, to the risk of fractures can also be prevented. Moreover, the condition of human bones can also decline with age. Bone density in particular, can be reduced. That’s why we need a way to maintain bone health.

Bone Health

Some ways to maintain bone health are not so difficult. We can try to apply it yourself at home. Starting by doing certain types of exercise or exercise program to monitoring daily food intake and nutrition. Here’s the full review.

Get Enough Sun Exposure for Bone Health

Supply of vitamin D can be produced by our bodies as long as the body gets enough sunlight . With the production of vitamin D, our bones can be protected from potential loss.

This is because vitamin D is responsible for instructing cells in the intestines to absorb two important minerals needed for strong and healthy bones, namely calcium and phosphorus. If we find that we spend more time indoors, it’s worth taking the time to sunbathe.

Morning sun is highly recommended. We can take 10-30 minutes to sunbathe every morning. When sunbathing, also make sure that the skin is exposed to enough sunlight. Avoid too long sunbathing, because it can have a bad impact on skin health .

Doing Resistance Exercises

One way to improve bone health is to apply resistance training . Regularly doing this type of exercise can especially increase bone density.

This is seen in one study that examined men and women with an average age of 68 years. They routinely perform weight-bearing exercises that increase bone mineral density and bone strength.

Besides being useful for increasing muscle mass, resistance training is also said to help protect the risk of bone loss and fractures. Especially in women who have entered menopause, where health and bone density are very vulnerable to decline. Because after passing the age of 40 years, plus an inactive lifestyle , and lack of nutrition can gradually lose 1% of bone mass per year.

Maintain Weight for Bone Health

The condition of being overweight or obese can also have an adverse impact on bone condition. These include possible reduced bone quality and increased risk of fracture. This may be because the bones need to bear too much weight. Especially when moving or doing physical activity that is quite strenuous.

The risk of fracture cases is also not only experienced by obese people . Women who experience anorexia nervosa (an eating disorder characterized by very low body weight) also have the same, if not higher, risk. This is due to the lower spine strength to support the body and bend.

Not only overweight, too thin also affects the condition of the bones. Mentioned in studies on women in menopause, that body weight that is too low is the main factor causing decreased bone density and bone loss occurs. That’s why, the best way to maintain bone health is to keep our body weight in the ideal number (not too heavy, not too light) with a healthy body composition.

Eating Vegetables and Fruits

By eating vegetables and fruits that are rich in vitamins and minerals, bone density is also the ability to form new bone tissue to be higher.

Some studies note that vegetables are especially rich in vitamin C. These nutrients are said to provide protection to bone cells from damage. Not only that, vitamin C is also important for the development and maintenance of bone tissue.

Less consumption of vegetables and fruit is said to lead to increased bone loss . Green or yellow vegetables such as spinach and carrots are also said to contribute to the maintenance of bone mass in young women. Eating vegetables is also good for maintaining bone health for older women. Because vegetables and fruit help maintain calcium content.

Regular consumption of fruits and vegetables can provide important nutrients for bones such as polyphenols, phytochemicals, fiber, and potassium. Some examples of vegetables and fruits that are good for bones include broccoli, onions, dried plums, and citrus fruits.…

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Maintaining Mental Health in the Work Environment

Very important to protect the mental health of employees in the workplace. With good management, support for employee mental health can increase productivity by up to 12%. The benefits that can be obtained by supporting the mental health of employees include:

mental health

1. Increase Productivity for Maintaining Mental Health

Research shows that 86% of employees who receive treatment for depression experience improved performance. Not only that, the support can also reduce absenteeism by 40%-60%.

2. Increase Employee Retention for

Quoted from The Great X Report from Michael Page Indonesia, as many as 68% of employees in Indonesia are willing to sacrifice salaries, bonuses, or promotions to get mental health and happiness. This shows that mental health must be a priority for companies to retain their best employees. Companies need to support all the components that can create a healthy work environment, such as: physical, emotional and mental health, and professional development.

3. Lower Maintenance Costs

According to the National Alliance on Mental Illness, rates of cardiovascular and metabolic disease are twice as high in adults with serious mental illness. In other words, maintaining the mental health of employees at work can have an effect on their physical health. The happier employees are at work, the healthier they are physically, which certainly has a positive impact on performance at the company.

In Indonesia, awareness about the importance of mental health is getting better, but there are still many who consider mental health to be an abstract problem when compared to physical health which is easier to identify. Whereas external factors such as the work environment can also trigger the disruption of one’s mental health, such as poor communication between co-workers, unclear tasks, limited space for expression, working hours that interfere with personal life, work that does not match employee competence, and other.

These are the efforts that HR can do to maintain the mental health of employees in the work environment. Keep in mind that the mental condition of employees affects performance in the company. So if the company can create a positive and supportive work culture towards employee happiness, work motivation will also increase by itself. So that employees will be more productive at work.…

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Department Of Health

Dark skin on your intimate parts? Check this!

One of the first things you need to know about your skin is that it’s normal when it has dark spots. Many people think that skin problems cause this. Dark spots can mean your skin has different melanin production in different places, but this is not considered a health problem.


It is a cosmetic problem because it can make you feel insecure about your body. It’s normal for many people, and you must learn what causes it. It’s not dangerous because it’s just a consequence of not taking care of your skin.


You can solve this skin problem by using specific treatments and products created to treat the skin. Consider that you can find many products over the counter but the ones recommended by professionals are always the best. You must use the best products to make your skin look great regarding bleaching.


Take care of your skin and make it look good with the help of professionals. It would be best if you kept reading this article to know more about skin bleaching and what products you can use. Learn more about what intimate bleaching is and how to improve your skin.


What is intimate bleaching about?

In the skincare world, there are many various products, and each one is formed to solve a problem. Just as you can find a product that will help you get rid of acne scars on your face, you can also find special products to get rid of dark spots on your intimate areas. These products are called bleaching intimate products.


Intimate bleaching is a skin procedure or treatment that helps reduce the overproduction of melanin in your body. But, more specifically, on the intimate parts. Intimate areas such as the vagina or anal skin can be very sensitive and prone to reactions. This is why you always need to use special products. 


Stay away from products that can cause you clergies or bad reactions. Ensure that the products you’re using are made with the best ingredients and that the best professionals use them. Looking for professional advice, it’s always the best thing you can do, and this can be an investment. Over-the-counter bleaching products can be found everywhere, and this is normal.


But, when it is about bleaching the skin and making it return to its normal color, you must use quality products with quality ingredients. The best products will use the best ingredients, such as ionic acid. Looking at the best ones, you will see that most of these products use specific acids. 


The acid found in these products will help your skin return to its normal color. You can make your skin stop producing this by using bleaching products; the products don’t bleach the skin.


The acid makes the skin return to its normal color without our damaging it. The most important thing to consider when looking for a product is that it’s safe and has no secondary effects. 


You can look for the advice of an expert and ask about the products you can use. Be sure that you always try a product and make sure that it’s safe for you. Every person has a different skin type, and you need to understand your skin.


All cosmetic products are made to help people look and feel better about their bodies. You can solve any skin problem with the help of experts. All you need to do is find help.

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Why take a paternity test? Read it here

Why take a paternity test? That is a question that many people have when they see it again on the internet. A paternity test can bring clarity to who is really the father of a child. Many mothers and alleged fathers find this very important and of course it is. A relationship between child and father can only improve by having more certainty about this. For many mothers, the question is who is really the biological father. This can be the case after giving birth, but of course also during pregnancy. A paternity test provides more clarity and can be ordered online. Do you want to know how a paternity test works? And what a legal paternity test entails? In this article, we will go into detail, so you will know all about it.

How does a paternity test work?

You can easily order a paternity test on the internet and have it delivered to your home. During pregnancy, it is very important not to use it until after 8 weeks of pregnancy. This is because then you know for sure that the result is correct, and you can take this for granted. The paternity test does not pose any risk to the pregnancy or the mother of the child. You do have to take DNA samples from the child and from the alleged father. When you do it during a pregnancy, blood has to be taken from the mother. The mother’s blood contains the DNA of the unborn child. The father has to extract the DNA from the inside of his cheek with a cotton swab. These DNA samples are sent to the lab where they are further examined.

Legal paternity test

It is also possible that the judge wants you to have a paternity test done. This is slightly different than a normal paternity test, and here it is important that the DNA samples are taken by an independent person. The judge often appoints who should do this, and often this is a family doctor or a nurse. The results of a legal paternity test are also sent to the judge. The judge eventually makes a decision and tells the court who the biological father of the child is. This often happens in divorces and has a lot to do with alimony for the unborn child. The legal paternity test can also be ordered online and will be delivered to the person that will take the DNA samples.

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Injuries to the Spine – Pain, Pain, Go Away

Injuries to the Spine – Pain, Pain, Go Away

There is nothing more physically or emotionally debilitating as spinal injuries. Since our spine is our life line to all of our major organs and is responsible for most of the movements our bodies make, it is no wonder that those suffering from injuries of the spine live a very low quality of life. They can’t pick up their kids to hold them. They can’t play golf or tennis like they used to. They can hardly even walk to the mailbox without wincing in pain. Along with the pain is the medication used to stop it. Endless pills with endless side effects. If you are experiencing these same situations, there is an alternative that could potentially free you from your misery.

Chiropractic care is an excellent alternative to surgery and pain pills. If you think about it, it’s really a no-brainer. You go to a cardiologist for your heart. You see an optometrist to check your eyesight. So why not see a chiropractor for back pain? Chiropractors go through years of extensive training on each vertebrate in the spine and their functions. They know all about how the spine is connected to every part of our bodies and how to fix our aches and pains. Insurance usually covers most chiropractic visits and there are several new and amazing technologies coming out of the chiropractic field to better heal our pain.

On your first visit, the chiropractor will determine what type of pain you are in by assessing how you injured your back. Was it a fall at work or at home? Did you incur this injury through an automobile accident? Possibly a sports injury? They will then ask how long you have been dealing with the pain, what type of lifestyle you lead, be it active or sedentary, and what your goals for treatment are. A chiropractor may then take x-rays of your spine to see how extensive the injury is and then he or she will make a diagnoses and plan for treatment. It’s that simple. And most adjustments that the chiropractor makes to your back are painless and all are non-surgical and noninvasive.

So what are some possible diagnoses that the chiropractor will make? They might find that you have a bulging or slipped disc. When this disc is pushed out from between the vertebrate, it can actually touch nerve endings in the spine which causes excruciating pain– almost a burning sensation. Decompression may be the treatment you receive if this is your problem. This can be done either through a massage chair, a decompression chamber, or by hand. Never attempt to use decompression through inversion tables in your own home without being supervised. You can ultimately cause a secondary injury by doing this.

Visiting a chiropractor can be very scary if you are a first timer. But don’t be afraid. Chiropractors go through more training in the first two years than a regular medical doctor and they are more open to alternative treatments. They not only help your back pain, they work on improving your overall lifestyle so pain will never be a component of your every day life again.…

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Cure For a Migraine Headache – How to Get Rid of Migraines Once and For All and Get Your Life Back

Cure For a Migraine Headache – How to Get Rid of Migraines Once and For All and Get Your Life Back

Thousands of people are suffering from sinus headaches and migraines every year and it ruins their life. Excruciating pain, throbbing cluster headaches are the main symptoms associated with this diseases. There are many reasons why you have this disease and finding the cure for migraine headache has been a long enduring journey with no real results. If you want to get rid of migraines once and for all, you need to follow these tips and get your life back together.

One of the main reason why you have migraines is stress, and lack of relaxation. There are maybe too much problems and responsibilities going on in your life that make you think about all the times. When you do that, your brain tend to overwork which can damage your brain cells and create the pain. When this problem happens over and over again, you experience recurring, daily painful headaches which stop you from getting a good night sleep. To find a cure for migraine headaches, you must find ways to take your mind off stressful things by practicing yoga, or slow deep breathing technique.

If you haven’t exercised for a long time, it could be a reason why you have headaches. Exercises help release the natural toxins out of your body and keep it stay healthy. If you have time for exercises or too lazy, at least take walk down the street or go jogging for 15 minutes a day to get rid of migraines. It is known that sweating is very good for your health and a natural cure for migraine headache.

Another cause for your excruciating headache is the lack of proper diet and nutrition. As they say, ‘you are what you eat’ and drink, so if your daily diets are fast foods and unhealthy fattening sweets, you need to cut down on that. These types of foods intoxicate your whole body by accumulating wastes and toxins inside your colon and liver. If you want to get rid of migraines, you need to eat more vegetables and fruits as well as avoiding alcohol and cigarettes.

Since your body is probably full of toxins and wastes, drinking lots and lots of water and juice can make a whole world different. You must drink at least 8 glasses of water or juice a day to flush out the wastes and cleanse the toxins inside your body. This will help you release stress effectively because your body is working better without getting intoxicated.…

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Migraine Headache Cures – Migraine Auras

Migraine Headache Cures – Migraine Auras

A migraine aura is a specific type of premonition, or prodome, that heralds the onset of a migraine. It is a symptom or series of symptoms that let migraineurs, people who suffer from chronic migraines, know in advance that a migraine headache is about to make itself felt.

Aura effects develop over about five minutes and generally occur from twenty minutes to an hour prior to the start of a headache. They are a symptom of what used to be called “classic migraine”. Medical practitioners have, recently, moved to a more scientifically accurate term, migraine-with-aura. Approximately 20-30% of migraineurs consistently experience any kind of aura before a headache begins.

For the majority of sufferers migraine auras are visual. Aura affects the visual field of both eyes despite often seeming to affect one only and lasts from 5 to 60 minutes then the vision normally restores itself. These auras are called positive visual phenomena because, rather than their vision fading or going dark, people who experience them see things.

They can include one or more of the following:

Auras or Haloes: a haze or nimbus of light surrounding objects, particularly light sources

Flashing or Floating Lights: coloured or white (rarely dark) spots that appear to move

Lightning Bolts: a jagged or zigzag line that sparkles and/or arcs over the field of vision; with the frequency or severity increasing over time until the person can no longer see (a whiteout); This effect usually stops with the onset of headache pain.

Photophobia: an extreme sensitivity to light; this effect frequently lasts the duration of the headache

Scotomas: A blind spot or area of decreased vision in the field of vision.

Blurred vision

Eye pain: such as a feeling that the eyeball is being squeezed

Whilst it may feel longer, most auras last less than an hour. Migraineurs who experience auras that last more than an hour are said to suffer from migraines with prolonged aura. In some cases a migraineur may experience aura effects without a headache developing, but this is still considered to be a symptom of chronic migraines. The same person at various times may experience all three variations: migraine with aura, migraine with prolonged aura, or typical aura without headache.

A migraine may not be accompanied by a classic aura, but a number of other symptoms may signal the onset of migraine headache

Loss of appetite

Increased urination

Increased sweating

Swelling of the face






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How To Discover Your Allergies

How To Discover Your Allergies

Excessive exposure of the immune system to dangerous substances such as rage wood, smoke etc. are the primary causes of allergies. There are many procedures an individual can discover that particular thing he or she is battling with. This method of diagnosing your allergies are not usually easy but they are very important. You must understand that these procedures may not always give a positive result. Most times they may be used to detect a totally different problem. And it can be annoying to wait and discover their outcome. Patients usually give a sigh of relief when they discover that their doctor have uncovered the root cause of their problems and also knows how to tackle it. The test procedure includes;

Testing the skin; there is a plastic device used to scratch the skin with various solutions. These solutions may contain insect, food or even airborne particles. If an area is discovered to react with any of the solutions. Then the allergist already knows the problem and the appropriate treatment. This reactions normally manifests within 30 mins.

Conduct a patch testing of the skin; this achieved by placing a patch on the patient’s shin and it is capable of showing an allergy that usually comes with delayed reaction. After two days, with the patch on the patient’s skin. The first reading is recorded and if there was no reaction, that particular part will be re-examined in some days. After that if there was a reaction of any kind, the doctor will discover it and conduct some diagnosis.

Another form of diagnostic test is Spirometry; this type of test is connected to the skin instead it examines the amount of air taken into the lungs of the patient. It will determine if he or she has asthma and if yes, it will determine the seriousness of the problem. The result will be printed immediately the patient breathes into the diagnosing machine. The allergist will commence breathing treatments and provide a prolonged care plan.

Conducting laboratory test; in some cases, allergies can be very hard to detect. The allergist may assume that a patient is allergic to a particular thing but cannot conclude until further examination is conducted. He may diagnose the blood or even the skin to determine if there are certain problems in the body, whether it is from the immune system is malfunctioning or if the patient is seriously allergic to some foods. The whole test can last for some days or weeks before it can be concluded. To take the blood only requires an appointment but the test itself can consume much time.

Imagination diagnosis; in a situation whereby the problem is not from the skin, other parts of the body need to be examined properly particularly issues that have to do with breathing. The allergist can take a closer look at the sinus cavities and the lung with the help of an x-ray or through a CT scan. By reading the images from the scan the allergist may be able to determine the root cause of the problem and recommend the appropriate solution.…

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Headaches Getting You Down When Scuba Diving?

Headaches Getting You Down When Scuba Diving?

Having the occasional headache when diving in is not really much of a deal, so it is really only those who regularly experience such discomfort that need to address the possible causes. The reasons why you might have a headache are too numerous to list but, assuming you are a normal healthy person who doesn’t suffer frequent headaches in normal life, what can it be that is causing you this pain?

Could it be your mask?

Is your mask too tight? Remember the mask strap isn’t meant to be pulled tight as if it will come off otherwise. A well-fitted mask can stay on underwater with a good seal even when the strap is hanging loose, so make sure that you haven’t tightened your mask too much. Also as the depth increases so too do the air spaces decrease including the air space inside your mask. This causes mask squeeze easily solved by allowing a little air to escape from your nose into the mask. Failure to do this can obviously cause you a headache as well as an unsightly mask mark on the face which won’t impress that incredibly good looking person on the dive boat.

Is it your tank position?

How far down the tank is your BCD strap? Everyone has their own preferences but if others assemble your gear it may not be just the way you like it. Sometimes a tank is so high on the back that the diver needs to keep their neck bent forward to avoid collisions between the top of the tank and the back of the head. This constant tension can soon lead to pain. So make sure your kit set up doesn’t restrict your movement.

How many coffees and cigarettes did you get through before the dive?

We have all seen divers, especially on liveaboards puff through a couple of smokes and gulp down a large caffeine-heavy cuppa in the morning before taking the plunge. It doesn’t take a genius to work out that such stimulants have an effect on the body and its organs that can cause headaches. After all, we are designed to drink pure liquids and to breathe air, so it may be worth looking at your pre-dive routine before blaming diving for your sore head. Incidentally a big night of boozing the evening before is clearly a more likely cause of a dehydration headache the following day than anything to do with the activity of diving.

Perhaps our lifestyles also need a little buoyancy control when finding a balance between the good life above and below the water. Hope these suggestions help to make your scuba diving more fun and pain-free.…