One of the most common problem women are experiencing nowadays is unwanted facial hairs. Although there are hair on face but these hair becomes thick and more visible. Mostly they start to appear in chin areas like beard in men. It affects overall appearance of women and have social stigma. Here we are going to discuss some of its causes and safe ways to remove them.
Causes of Facial Hair in Women
There are many reasons which cause facial hair to grow in women and become thick and visible. Here we are going to provide you details of this cause among women.
Hormonal Imbalance And Facial Hair in Women
There are many reasons for facial hair growth one of them is imbalance in hormones production.
Polycystic Ovary Syndrome
In women a condition arise called polycystic ovary syndrome (PCOS). During this disorder women have irregular menstrual cycle. They develop fluid filled sacs around the ovary. These sacs stop the release of egg and don’t let the ovary to mature eggs. So they miss their regular menstrual cycle. It also causes to release of male hormone named androgen. This hormone is responsible for growth of hair in men. When the level of this hormone increases in women they also start to grow facial hair like men. This condition mostly arises when girls have their first periods.
Menopause
Another condition known as menopause may also cause facial hair in women to grow. When menstrual cycle stops in women after 45-50 years of age may also lead to growth of hair on face. During menopause circulation of estrogen which is responsible for secondary growth in women also stops. As estrogen circulation stops the level of testosterone increases in blood. Testosterone is responsible for secondary growth in men. Due to increase level of this hormone may result in facial hair in women.
Thyroid Function
Thyroid gland, a small but mighty gland situated in the neck has many regulating functions such as growth of hairs. When it is hyperactive, a condition known as hyperthyroidism arises and the production of androgen hormone increase which results in facial hair in women.
Genetics
Genetics is also important while mentioning the causes of facial hair in women. Genes have the plan according to which a person is going to grow in life. So genes have very powerful and impacting role for person’s overall look. If ancestors are having facial hair then there is more chance that these affected genes will be transferred to children and they will also experience facial hair.
Medications
There are a few treatment and medicines which have negative effects on body. These effects may include facial hair in women as negative effect. Steroids which are used to develop muscles can increase male hormones in female which will lead to abnormal facial hair in women.
It is important to mention here that nowadays boiler chickens are also causing facial hair growth and imbalance in hormones production. To increase the size of boiler chicken and them grow within 40 days, they are injected with steroids. When these chickens are eaten they cause imbalance in hormones production causing facial hair in women.
Facial Hair Removal Methods
Temporary Solutions
1. Shaving
This is easy and painless method to remove unwanted hairs. In this method razor is used to remove facial hair in women. It simply cut the hairs from base with help of sharp blade. But it will temporary remove the hairs. After 3-4 days hairs will grow back and their thickness will also increase. One should avoid this method as it will cause thickness of hairs.
2. Threading
Threading is very common method among women to remove unwanted hairs from face. It is painful and temporary as well. It is better option than shaving as hair will take 15-20 days to grow back. With the use of threads hairs are pluck from the roots. Hair will not get thick by this method but it takes more time than shaving.
3. Waxing
Waxing is a popular yet painful method of removing hairs. It is also temporary method for hair removal. In this method wax is used to remove hairs from unwanted areas. It also plucks hair from the root so 15-20 days are required for hairs to grow back. It takes less time than threading but it is a painful way of removing hairs.
4. Hair Removal Cream
It is easiest method among hair removal methods as it is neither painful nor time consuming. In this method you just simply apply hair removing cream on the area and after 5-10 minutes you to remove it. And hairs strands gets weak and easily removed from skin. But its lasting is not long. It may take 5-8 days and hairs will grow back. It is precautionary to apply cream on smaller area before applying to face or sensitive areas to check whether you are having allergic effects or not.
Permanent Solution
1. Laser
This is a medical procedure to remove unwanted facial hairs in women from face and other parts. In this method concentrated beam of light is used to remove unwanted hairs. In this procedure light beam is absorbed by the hairs and it damages hair follicles and when they are damaged hair will not grow again for some time.
To remove these hairs for longer time it is necessary to take proper sessions after suggested time to remove them permanently. It is effected for all hair types. As it is medical procedure sensitivity of skin to laser beam must be check.
2. Electrolysis
This is a medical procedure and performed by the trained dermatologist or technician. This method is performed with special electrolysis device. This is inserted into center of hair root and it damages the hair root permanently. So the hair gets weaker and fells down and will not grow back in this way. This is painless method.
Home Remedies
Home remedies are also important in this regard. For example turmeric paste and gram flour are used to remove unwanted hairs from face for some time. Although these remedies are not much effective and have limited effects but are easy to use.
Conclusion
In short we can say that facial hairs have psychological as well as physiological effects. They have stronger impact on the overall personality and self-esteem of a woman. There are methods to get rid of these unwanted hairs from face. By using them one can get her confidence back and get stronger emotionally as well.
Weight gain during pregnancy is very normal as body undergoes many changes to support development of fetus. During pregnancy woman need more nutrition and energy to meet the needs of fetus as well as to fulfill her own bodily needs.
Mainly woman gains weight during pregnancy because now she is not only carrying her own weight but she has the weight of fetus, placenta and amniotic fluids. These three elements also constitutes in the weight gain process of woman. In most cases mother gain most of her weight during third trimester which are last three months of pregnancy because during these months fetus increases weight and becomes a complete baby.
Causes of weight Gain
As soon as woman gets pregnant there are many changes which start to occur inside the body of woman. In this regard weight gain during pregnancy is very normal. One should not worry about its gain. But if sudden abrupt weight gain occurs then it is advised to go for checkup. Normally weight gain occurs due to following reasons
1. Fetus
As soon- as woman gets pregnant her body starts to experience many changes. When egg gets fertilized it turns into an embryo. Embryo undergoes many changes to develop into a baby. Before baby is born it is completely grown up inside the body of mother. It means that in the beginning it was fetus with less mass but before birth it will gain weight. This also contributes to weight gain during pregnancy of mother. Average weight of fetus is around 7-8 pounds.
2. Placenta
Another main reason of weight gain during pregnancy is weight of placenta. Placenta is a bridge which is form between mother and fetus. Primary function of this placenta is transportation. It transports materials between mother and fetus.
Fetus takes blood, water, nutrition, and other important materials which are needed for the healthy development of fetus. In return baby excretes deoxygenated blood. Uric acid and other used up materials back to mother through placenta. So this means placenta also has some weight which will be included in mother’s weight. Average Weight of placenta is 1.5 pounds.
3. Amniotic fluid
Third reason of weight gain during pregnancy of woman is weight of amniotic fluid. Amniotic fluid is transparent or yellowish liquids that is present around the fetus. Fetus freely moves inside this fluid as this fluid is in constant motion. This provide cushion against sudden movement or blow.
Fetus inhale and exhale this fluid while moving in this sac. This fluid is rich in nutrition as well. It does not only provide protection but also nutrition and support to the cord and fetus. Average weight of amniotic fluid is 2 Pounds. It is also common reason of weight gain during pregnancy.
4. Larger size of uterus
During pregnancy one more change that occurs in the body of mother is size of uterus. To deliver baby safely size of the uterus also increases. Almost 2 pounds are included in total weight of pregnant woman cause of this change in size of uterus. so it also contributes to overall weight gain during pregnancy.
5. Larger in breast size
One of the common sign of pregnancy is change in size of breast. At the start of pregnancy size of breasts starts to change. The main reason of this change is that body is getting ready to provide breastfeed to newborn baby after birth. So more tissues and hormones start to work in this area and this contributes to increase in weight of mother. It is estimated that 1-3 pounds area added to the weight of pregnant woman.
6. Increases blood flow
When a woman is pregnant volume of blood in the body also increases. Because now the blood will circulates in the mother as well as in the fetus. So overall volume of blood will increase to meet need of mother and developing fetus. Average increase of weight due to increases volume of blood is 3-4 pounds.
7. Store Fat
To meet needs of body during and after pregnancy body starts to store fats. This stored fat also constitutes to overall increase of weight. Average weight of this store fat is around 6-8 pounds.
Here is a table that will provide you with overview of weight gain due to above mentioned reasons.
No.
Name
Weight in Pounds
Weight in Kg
1.
Fetus
7-8
3-3.6
2.
Placenta
1.5
0.7
3.
Amniotic Fluid
2
0.9
4.
Breast size
1-3
0.5-1.4
5.
Increase blood flow
3-4
1.4-1.8
6.
Store fat
6-8
2.7-3.6
7.
Blood volume
3-4
1.4-1.8
Average Weight gain During Pregnancy
It is not hard and stick rule that how much weight gain during pregnancy is healthy. Weight gain varies from person to person as every person is different from another and size of fetus also varies among women. Here is a rough estimate to provide you guideline on how much weight gain during pregnancy is healthy.
Pre pregnancy weight
Recommended weight gain (lbs)
Recommended weight gain (kg)
Underweight (BMI below 18.5)
28 to 40
about 13 to 18 kg
Healthy weight (BMI 18.5 to 24.9)
25 to 35
about 11 to 16 kg)
Overweight (BMI 25 to 29.9)
15 to 25
7 to 11 kg)
Obese (BMI 30 or more)
11 to 20
about 5 to 9 kg
Weight Gain in Trimesters
Mother carries fetus for 9 months or 40 weeks in her womb. During this time period embryo converts into a complete baby. To learn changes which occur during this time period we divide these 9 months into 3 trimesters. This division is just for our better understanding of development of fetus.
1. Weight in in 1st trimester
1st trimester is consists on 1st three months of pregnancy. This includes starting 13 weeks of pregnancy. There is not much weight gain occur during this time period because fetus develops vital organs during first trimester. There is very little change in weight of mother in this trimester. There may be no weight gain or mother may have 1-1.5 pounds increase in her weight.
2. Weight gain in 2nd Trimester
Second trimester consists on 4th month till 6th month. In other words it starts from week 14 and ends at week 26 or 27. During this time period weight gain occurs as now fetus is developing and more organs and bones are growing. Average weight gain during this trimester is about 1-1.5 pounds per week. At the end of third trimester there is about 12-14 pounds of weight gain.
3. Weight Gain in 3rd Trimester
Last of third trimester is more important in respect of weight gain during pregnancy. Most of the weight gain occurs during this time period as baby increases in size. Last three month or from month 7-9 are included in this trimester. It starts from week 27 and ends till birth of baby or week 40. 25-25 pounds weight gain occur during last trimester
Weight management and pregnancy
It’s essential to control your weight throughout pregnancy as in case you gain extra weight throughout this time period it will be tough to lose it after pregnancy and could create fitness troubles.
In this regard balance diet is very helpful. She must take healthy and rich nutritional food. Processed food is not good as it will increase the mass of the body without giving enough nutrition.
She must take proper guideline from her nutritionist to meet calories intake. It is crucial to properly check weigh gain during pregnancy and calories intake on weekly basis to maintain a healthy pregnancy.
Exercise also helps in managing weight. Do not go for heavy exercise but for simpler exercises like walking, swimming or yoga. They will keep you healthy and will helpful for baby as well. They also help in maintaining weight gain during pregnancy.
There are numerous minerals which body needs to work well. One among them is iodine. Human body does not require iodine in high quantity but as trace. So we can say that iodine is a trace element. Iodine performs important function inside thyroid gland.
This gland is situated inside the neck and has butterfly like shape. Thyroid gland takes command from pituitary gland. It secretes two hormones referred to as thyroxine T4 and triiodothyroine (T3). These hormones have very energetic function in temperature regulation, blood pressure, heart rate, metabolism and have function in growth of skin, hair and nails.
As described earlier that iodine is not produced inside the body so it is natural to take it from other sources to fulfill the needs of body. When it is taken in the food it is absorbed by the blood while passing through the digestive track. Then this taken iodine is delivered to thyroid gland from the blood. Inside thyroid gland it is used up by the gland to make hormones.
Iodine Rich Foods
To meet every day need of iodine it is important to take iodine rich foods. It is present in seaweed, fish, shrimp, milk, yogurt, eggs, cheese and iodized salt. Here is detail picture of foods and amount of iodine present in them.
Seaweed (kelp
2,984 mcg
3 once fish
99mcg
Tuna
17 mcg
Milk
56 mcg
yogurt
75 mcg
Egg yolk
24 mcg
Iodized salt
400mcg
Iodized salt
Iodized salt is a realistic and effective way to prevent iodine deficiency. It consists of normal table salt along with a small amount of iodine, generally sprayed in the form of potassium iodide or iodate. This fortification ensures that people who devour salt regularly must additionally get sufficient amount of iodine.
The exercising of iodizing salt emerge in areas particularly in regions in which iodine deficiency become unusual because of low iodine content in soil and water. Maximum commercially available salt is iodized, however it’s very essential to test labels, as some times salts (sea salt or kosher salt) might not be iodized. Using iodized salt is a smooth and powerful manner to help make certain that the population receives sufficient iodine.
Daily Intake of iodine
There are some recommendations to meet every day needs of body to maintain sufficient level of iodine. Those recommendations range mainly relying on age, gender, and physiological conditions:
Here is complete picture of how much body needs iodine daily basis.
Infants
110-130 mcg
Children
90-120 mcg
Adults
150 mcg
Pregnant woman
220mcg
Breastfeeding mother
290mcg
This is approximate quantity which a body needs but these values may vary according to age, gender and health conditions. It is necessary to take advice from nutritionist if any unusual changes occur within body. As shown above that a pregnant woman needs more iodine because fetus also requires some quantity of it. During breastfeeding its intake must be increased cause infants needs more of it.
Iodine Deficiency
Iodine is essential mineral required by the body. Its deficiency has diverse effect over human’s health. Unfortunately 1/3rd of the world population is at risk of being deficient of iodine.
Reasons/ causes of Iodine Deficiency
Although it is not necessary that everyone is at iodine deficiency but we can underline some people who are at more risk of its deficiency.
Ø Pregnant women
Pregnant woman are at higher risk and exposed to its deficiency because fetus needs iodine for proper growth. So he takes it from bloodstream of mother. There are more chances of getting its deficiency if they don’t include proper amount into their diet.
Ø Nursing women
A woman who is breastfeeding a child is more exposed to its deficiency because infants needs more amount of iodine as compared to children. They take iodine from mother while getting feed in the form of milk. It can cause iodine deficiency in mother as well.
Ø Iodine deficient soil
There are some countries which have very less amount of iodine in the salt. These folks are more exposed to its deficiency if they don’t include it in their diet. These countries are Southeast Asia, south Asia, European countries and New Zealand.
Ø Vegetarian
People who prefer to eat vegetable are at more risk of getting deficient in iodine. Seafood and meat are sources of iodine. When they don’t use them in their meal they are at more risk as compared to non- veg. they can overcome this risk by taking iodine in their diet from other sources i.e. iodized salt and some vegetables.
Ø Iodized salt is not used
Sometimes people prefer to use non iodized salt. Iodized salt is best way to avoid its deficiency. But at times people prefer to take non iodized salt. It will affect overall health of a person.
Protein is a macronutrient found in body. it is mainly composed of long chain of fatty acids. Fatty acids are structural and functional unit of protein. A bond which is found between fatty acid is peptide bond. This gives them three-dimensional structures. Its structure is very crucial for the functioning of protein. If any changes occur in the structure of fatty acid it changes overall functioning of protein. There are only 20 amino acids. They combine in different combinations to make thousands of different protein. Protein is in every part of the body so they play very crucial role in biological processes.
Importance of protein
Proteins are the building block of body. They present in muscles, enzymes hormones and other crucial substances. They are present in cells, tissues and organs. If protein is not present in sufficient amount it will affect overall functioning of the body as they play vital role from maintenance to immunity, to cell repairing to transportation. So adequate of protein is essential for the wellness of the body.
Functions of Protein
Protein has crucial function in metabolism, immunity and have diverse features in body. It is part of cells, tissues, muscles, hormones, enzymes, bones and pores and skin. It plays following roles for the proper functioning of body
1. As hormones protein performs critical function inside the body. For an instance, insulin adjust sugar level of blood.
2. As skin it protects body from diverse infections. Pores and skin is the most important part of the body. It stops every harmful or poisonous substance from entering into the body.
3. As a catalyst it catalyzes many metabolic reactions within body. As an example amylase is an enzyme that is secreted via digestive system to digest carbohydrate.
4. As an antibody it facilitates the immune gadget from invading micro-organism, viruses and other micro materials. Antibodies bind with the toxic substance and assist to put them of from the body
Best Sources of Protein/ High Protein Foods
Mainly there are three main sources of protein. It may be taken from animal source, plant source or dairy source. Here is detail about best sources to get protein.
Egg as a source of protein
Egg provides great and cheap supply of protein. It also contains minerals, carbohydrates and nutrients. Egg particularly has 2 elements. Yellow part of the egg is known as yolk and it has protein, fatty acids, minerals and fat.
White 2nd part of the egg is referred to as albumen or egg white. Primary function of the albumen is to defend egg yolk however it has excessive nutritional values. It comprises of excessive protein. And most of the people choose to consume as it has no fat and carbohydrates.
Milk and Yogurt as Sources of Protein
Milk is primary product of animal based protein. Although it has high level of protein but also rich in calcium , iron and vitamin D. Calcium and vitamin D play essential role in the development and growth of bones and teeth.
Yogurt is the secondary product of milk. Greek yogurt offer more protein as compared to cheese and other dairy products. It has greater fatty acids and much less amount of fats and carbohydrates. Additionally it includes probiotics that help in the digestion in healthful manner.
.
Protein Shakes and Protein Drinks
Protein shakes offer high quantity of protein. Nutritional value of protein shakes depend of the ingredients with which they are made. Usually pre packed protein contains high level of protein but again in depends on the ingredients with which it is made up. Normal protein shake have following nutritional value.
Energy
160 calories
protein
18 grams
Fat
9 grams
Fiber
Less than 1 gram
Calcium
Traces
Sodium
traces
But it is important to consider that every protein shake have different nutritional value. The above table shows a normal nutritional value of protein drink.
During workout when muscles breakdown it is advised to take more protein whether in the form of protein drink or shake as it help in repairing of muscles tissues.
Protein diet/ Meals and Protein
As protein is essential part of functioning of the body so it is very important to take adequate amount of protein in the meals.
Protein in breakfast
It is important to take a high portion of protein during your breakfast. As breakfast is the first meal of the day and body will be engaged in various activities throughout the day so it is important to take adequate amount of protein in morning. Eggs and protein shakes or drinks are easy to take in breakfast and will provide you with high quality of protein to cope daily needs of protein. if you have busy lifestyle then taking more protein in breakfast is beneficial but if your lifestyle is passive then it is important to take advice from nutritionist about intake of protein during meals.
Protein in Dinner
Protein intake in dinner is beneficial as throughout the day body has gone through many physical activities. To repair body cells and tissues it is advised to take some quantity of protein in dinner. It can be taken in the form of salads or seafood. It will help to get fresh for the next day.
Daily Intake of protein
A balance is important for overall health and growth of body. It is advised to take protein during the day. Normally 0.8grams of protein per kg of weight is recommended.
Children need more protein intake as compared to adults because they are growing. In growth of cells and tissue protein plays crucial role. They also have very active life style. During all day they are mostly engage in physical activities so parents must take it into consideration that their diet must contain high level of protein to cope their needs.
Although every person’s life style varies from other so their needs also varies. For instance an athlete needs more intake of protein as compared to normal day to day person. A pregnant woman needs more protein than that of a normal woman.
So we can say that protein needs varies among different age groups, genders, weight and life style. Here is an estimated need of protein by different genders and age groups.
Age
Protein in grams
4-9 years
20
10-14 years
34
14-18 years boys
52
14-18 years girls
46
18 -65 years
0.8 gram per kg body weight
Protein and Weight Management
Protein plays crucial role in weight management. It helps to reduce weight as intake of protein does not add into muscles. When a person takes high quantity of protein it increases metabolism of body and reduces apatite and feeling of fullness arise. So in return person will take less food that will help to loss weight of body.
Protein Deficiency
Protein is main building block of body. When it is not taken adequately it will affect overall health and functioning of the body. Most common symptoms of its deficiency include increase hunger, hair loss, weak bones and nail and edema.
Conclusion
Protein is important structural and functional unit of body. It is important to take it regularly in daily routine to meet daily needs of body. Its deficiency effects overall functioning of the body. While taking its appropriate amount it is also important to keep it in mind that nutritionist advise is also important as it may have some adverse effects on body or may cause some allergies. Over dose of protein is also harmful for body.
Iron is a vital mineral that plays a multifaceted role in maintaining health and supporting numerous bodily functions. In this regard it is important to understand iron’s importance, dietary sources, and how to optimize its absorption which will ensure that you meet your nutritional needs and growing up efficiently.
What is Iron?
Iron is a fundamental mineral necessary for various biological processes. It is not produces inside the body so it is known as essential element as it will be obtained by iron rich food intake. Protein present in red blood cells that carry oxygen to the blood is known as hemoglobin and iron is vital component of hemoglobin, Additionally, it is found in myoglobin, a protein in muscles that stores oxygen for use during physical activity. Beyond these roles, it is involved in several enzymatic reactions that are crucial for energy metabolism and cellular function.
Importance of Iron
Oxygen Transport and Energy Production
Primary function if iron is its role in the formation of hemoglobin. Hemoglobin is oxygen carrier. It binds with oxygen and then carry this oxygen to the cell and tissues in the body. This is essential process for cellular respiration. During cellular respiration body produces energy to carry out its function. This process is essential for cellular respiration—the way cells produce energy. When iron levels are insufficient, hemoglobin production drops, leading to decreased oxygen delivery. This condition, known as iron-deficiency anemia, often results in symptoms like fatigue, weakness, and reduced exercise tolerance.
Immune Function
Iron is plays vital role in functioning of immune system. It supports the growth and differentiation of immune cells, such as lymphocytes and macrophages. These are part of white blood cells and play critical roles in defending the body against infections. A deficiency in its level can impair immune responses, making individuals more susceptible to illnesses and infections.
Cognitive Function
Adequate level of iron is crucial for brain health. There are chemicals known as neurotransmitters, they transfer signals to the brain. Iron helps in their production. One must maintain its proper levels as it is associated with better cognitive function and developmental outcomes, particularly in children and adolescents. Its deficiency during these crucial developmental periods can lead to learning difficulties, decreased attention span, and impaired cognitive abilities.
Prevention of Anemia
Iron deficiency is one of the most common causes of anemia. As describes earlier that it is essential part of oxygen carrying hemoglobin, which is present in red blood cells. When its level is low in blood a condition arises where there are not enough healthy red blood cells to carry adequate oxygen to tissues. Anemia can cause symptoms such as pale skin, dizziness, shortness of breath, and general fatigue. One can prevent anemia by increasing level of iron. Its level can be increased by taking iron rich diet and, if necessary, supplementation is key to avoiding anemia and its associated complications.
Iron-Rich Foods
Iron is essential for normal functioning of body. It is taken from outside. So to meet all body needs,, one should incorporate a variety of iron rich food.
Red Meat
Heme–iron is more efficiently absorbed in blood as compared to non-heme iron. it is found in animal products and it is more readily used in body. It is present in beef, lamb, and pork.
Poultry and Fish
Heme iron is also present in chicken, turkey, and various fish, such as salmon and tuna. Including these foods in your diet can help maintain optimal iron levels and support overall health.
Legumes
Non-heme iron is present in beans, lentils, and chickpeas. Non- heme iron which is derived from plant-based sources` is not absorbed as efficiently as heme iron, but it can still significantly contribute to overall intake of iron intake, especially when it is consumed in larger quantities.
Leafy Greens
Vegetables such as spinach, kale, and Swiss chard are good sources of non-heme iron. They are also packed with other essential nutrients, making them valuable additions to a balanced diet.
Nuts and Seeds
Non-heme iron is present in nuts like cashews and seeds such as pumpkin seeds and sesame seeds. To boost iron intake these can be easily added to meals and snacks.
Fortified Foods
Many cereals, breads, and pastas are fortified with iron, offering an additional source of this mineral. Fortified foods can be especially useful for individuals who may have higher iron needs or dietary restrictions.
Dried Fruits
Dried fruits, such as raisins and apricots, contain non-heme iron and can be a sweet and convenient way to increase iron intake.
Enhancing Iron Absorption
To maximize the benefits of iron-rich foods, consider the following strategies:
Pair Iron with Vitamin C
Vitamin C enhances the absorption of non-heme iron from plant-based foods. Consuming vitamin C-rich foods like oranges, strawberries, bell peppers, and broccoli alongside iron-rich meals can significantly increase iron uptake.
Avoid Inhibitors
Certain substances can interfere with iron absorption. For example, calcium from dairy products can compete with iron for absorption, so it’s best to consume dairy products at different times from iron-rich meals. Tannins in tea and phytates in whole grains can also inhibit iron absorption. To mitigate this, try to drink tea between meals and balance your intake of whole grains with other iron-rich foods.
Iron Deficiency and Supplementation
Iron deficiency can lead to anemia and other health issues. Symptoms include extreme fatigue, pale skin, brittle nails, and shortness of breath. If you suspect an iron deficiency, it’s important to consult a healthcare provider for appropriate testing and diagnosis. If necessary, iron supplements may be recommended. However, it’s important to take supplements under medical supervision, as excessive iron intake can lead to toxicity and other health complications.
Conclusion
Iron is a crucial nutrient with a wide range of functions essential for maintaining health, from oxygen transport to immune support and cognitive function. By including a variety of iron-rich foods in your diet and optimizing iron absorption, you can ensure you meet your nutritional needs and support overall well-being. Regular monitoring and consultation with healthcare professionals can help manage and prevent iron deficiency, keeping you healthy and energized.
Diseases and Conditions Caused by Iron Deficiency
1. Iron-Deficiency Anemia
When body lack adequate amount of iron a condition arises known as Iron-deficiency anemia. In this condition body becomes unable to produce healthy red blood cells, which leads to decreased oxygen transport and delivery throughout the body.
Symptoms:
Followings are the symptoms of iron- deficiency anemia.
Fatigue and Weakness: As hemoglobin is responsible for carrying oxygen, when its level in blood decrease, oxygen reaching cells and issues also decreases. It results in fatigue and weakness. Individuals may find everyday tasks more exhausting.
Paleness: Red color of blood is due to hemoglobin. When hemoglobin levels decreases color of skin also becomes pale . This paleness can be noticeable in areas like the face, gums, and nail beds.
Shortness of Breath: With fewer red blood cells to transport oxygen, the body has to work harder to supply oxygen to tissues, causing breathlessness, especially during physical work or even at rest in severe cases.
Dizziness or Lightheadedness: Reduced oxygen flow to the brain can lead to dizziness, lightheadedness, or even fainting spells.
Cold Hands and Feet: Poor circulation due to anemia may cause extremities to feel cold, as the body prioritizes essential organs over the limbs.
Brittle Nails and Hair Loss: Insufficient iron can affect the health of nails and hair, leading to brittle nails that break easily and hair loss or thinning.
2. Iron-Deficiency in Children
Iron is crucial for proper growth and cognitive development in children. Iron deficiency in this age group can have lasting impacts.
Effects:
Cognitive Impairment: Iron plays vital role in development of the brain and nervous system. If children have iron deficiency they may experience delay in cognitive development. It will affect their learning, concentration power and academic performance. This may lead to lower IQ level and difficulty in academic performance.
Behavioral Issues: Iron deficiency can contribute to behavioral problems such as irritability, hyperactivity, and difficulty focusing. These issues may be mistaken for other behavioral disorders, which can complicate diagnosis and treatment.
Growth Issues: Iron is necessary for normal physical growth. Children with iron deficiency may experience stunted growth, shorter stature, and delayed puberty. This can affect their overall physical development and lead to long-term health issues.
3. Iron-Deficiency in Pregnant Women
During pregnancy body of woman needs more iron as fetus and placenta are growing. So during this time period body demands more iron. Pregnant woman needs more iron intake as compared to normal woman.
Effects:
Preterm Birth: It is crucial to maintainadequate iron level of iron throughout pregnancy especially in 2nd and 3rd trimester. Iron deficiency increases the risk of preterm labor, which can result in complications for both the mother and baby.
Low Birth Weight: Babies born to iron-deficient mothers are more likely to be underweight, which can lead to health issues such as respiratory problems and developmental delays.
Postpartum Complications: Iron deficiency in the postpartum period can lead to severe fatigue, impacting a new mother’s ability to care for her infant. It can also delay recovery from childbirth and affect overall well-being.
4. Pica
Pica is a condition in which craving for non-food item arises. It is often linked to nutritional deficiencies, including iron.
Detailed Characteristics:
Craving Non-Nutritive Substances: Individuals with pica may have an urge to eat non-food items such as ice, dirt or clay. These cravings are thought to be a response to nutritional deficiencies.
B : Consuming non-food substances can lead to gastrointestinal issues, infections, and other health problems. For example, eating dirt can expose individuals to harmful bacteria and parasites.
5. Restless Legs Syndrome (RLS)
In this condition a person experience uncontrollable urge to move his legs. Individual feels uncomfortable sensation in legs. Restless legs syndrome is often associated with iron deficiency.
Symptoms:
Uncomfortable Sensations: Individuals with this disorder experience tingling, itching, or crawling sensations in their legs, which can be quite distressing.
Urge to Move: To cope with this discomfort people with this disorder frequently move their legs or move around. They cannot sit still or lie especially during night time.
Sleep Disturbance: RLS disrupt sleep patterns as individual with this disorder cannot sleep properly which often leads to insomnia and poor sleep quality.
6. Impaired Immune Function
As described earlier that iron plays crucial role in the proper functioning of immune system. When iron deficiency arises in body it can impair the body’s ability to fight infections and recover from illness.
Effects:
Increased Susceptibility to Infections: White blood cells are responsible forimmunity of body. They are defense system of body. Iron plays vital role in the production and functioning of WBCs. If Iron deficiency arises it reduces defense power of WBCs and makes individual more vulnerable to diseases and infections.
Delayed Wound Healing: Iron play essential part in production of collagen and tissue repair. When iron is not adequate in body it will slow down the healing process, which will lead to slower recovery from injuries.
7. Iron Deficiency in the Elderly
Iron deficiency in older adults can impact overall health and quality of life, contributing to various health problems.
Effects:
Cognitive Decline: Iron is very important in proper functioning of brain. Its deficiency in older adults causes decline in cognitive activity. Its symptoms include memory loss, confusion, and difficulties with problem-solving.
Decreased Physical Function: Iron deficiency in older adults may cause increased fatigue and reduced physical endurance, affecting their ability to engage in daily activities and maintain independence.
8. Chronic Fatigue Syndrome (CFS)
Some people complaints about persistent and unexplained fatigue. This condition is known as Chronic Fatigue Syndrome. This arises due to deficiency of iron in blood.
Characteristics:
Persistent Fatigue: Individuals with CFS experience chronic, severe fatigue that is not relieved by rest. Iron deficiency can worsen this fatigue, making it more difficult to manage daily activities.
Additional Symptoms: CFS can also include muscle and joint pain, sleep disturbances, and difficulty with memory and concentration, all of which can be exacerbated by low iron levels.
Conclusion
Iron deficiency in body can lead many health issues, from common anemia to more complex conditions affecting cognitive function, growth, and immune health. Understanding these conditions and their symptoms can aid in early detection and treatment. Regular monitoring, dietary adjustments, and medical intervention are key to managing iron deficiency and ensuring optimal health.
How to Control Your Anger: Strategies for Managing Emotions
Understanding Anger
Anger is normal human emotion which is triggered by stress, frustration, and trauma. A threatening situation or sense of guilt also arouses anger. It is normal to get angry but getting out of control during a situation is something which is needed to be managed. It has negative consequences on personal as well as professional life. It also affects interpersonal relationships.
Here we are going to tell you about some strategies which are helpful in managing anger issues.
Recognizing Early Signs
First step is always recognition whenever you want to resolve an issue or problem. In anger management it is essential to recognize that you are angry. Whenever you feel angry the very first sign is heart rate. Heart beat starts to increase and you start to feel very hot and you try to cope with it by clenching fists. As soon as you identify any of these signs you need to calm down before your anger takes you in wrong direction.
Strategies for Anger Management
To avoid negative consequences of anger it is necessary to manage and control your anger in positive way. Here we are going to provide you with some basic anger coping techniques and strategies.
Before learning how to control anger, it’s crucial to understand what causes it and its effects. Anger is a natural emotion triggered by various factors such as stress, frustration, some childhood trauma, or feeling threatened. Uncontrolled anger can lead to negative consequences in both personal and professional life.
Recognizing Early Signs
The first step in anger management is to recognize the early signs of anger. These signs can include increased heart rate, clenched fists, or feeling hot. By identifying these signals, you can intervene before your anger escalates.
Strategies for Anger Management
To avoid negative consequences of anger it is necessary to manage and control your anger in positive way. Here we are going to provide you with some basic anger coping techniques and strategies.
1. Take Deep Breaths
As soon as you identify first sign of anger that is increases heart rate and tension in muscle you need to sooth yourself by taking deep breaths. This is very simple yet very effective technique to subside anger and to relax tension of muscles and heart. You need to practice deep breathing to control yourself in better way. To practice deep breathing follow the following method:
Inhale deeply:
You need take a long breath and inhale the air slowly through your nostrils. It will allow your lungs to fill with air and in the process of inhaling your abdomen expands.
Hold briefly
After inhaling enough of air slowly, you need to hold your breath for a few seconds. This holding of breath will actually help you to stop your anger from escalating.
Exhale slowly:
After holding your breath for a few seconds exhale the air though your mouth slowly and steadily. While you are exhaling try to focus your mind on point that you completely exhale the air out of your lungs. This process will help you to relax and calm your mind.
Repeat this cycle of inhaling, holding breath and then exhaling for many times. In the beginning it will be difficult to focus but with practice you will be able to manage your anger without getting into serious situation.
2. Count to Ten
Another effective and easy method to manage anger is to simply start counting from one to ten. This is classical approach to reduce anger which provides you time to calm your nerves and focus your thought in positive way. You will get time to understand the situation and will collect your thought and emotion to get out of angry situation without reacting impulsively.
Step back:
If it is possible for you then physically go away from the situation which is arousing anger in you. In such situation give yourself some time and space.
Count slowly:
Now to calm your nerves start counting from one to ten. Start to count in your mind slowly and focus on each number but if you are find yourself to focus then count loudly and focus with all your senses on numbers.
Breathe deeply:
Now take deep breaths as well as continue counting. These two anger coping strategies will further calm your mind and help you to reduce and manage your thought in more productive way.
Now after counting you will find yourself in better condition and you will somewhat gain control over your anger as well. So you will be able to react more mindfully that rationally according to situation.
3. Use “I” Statements
One more technique which is used effectively is to communicate. Communication helps you to reduce your negative emotions which are building in your mind and body. The best way of this strategy is to use “I” statement. By using this stamen you need to blame yourself rather than others. Here is the method of using this technique:
Express your feelings:
You need to start your statement with “I feel…” to express your emotional reaction (e.g., “I feel frustrated when…”)
Describe the behavior:
You need to mention more appropriately and clearly the situation or behavior which was the reason for your anger.
State the impact:
Now you need to explain to yourself that how particular situation or behavior affected you emotionally y and destructively.
To make you understand it better let’s explain it more deeply. You need to say “I feel ignored when you interrupt me during our conversations” rather than saying “ You never listen to me” This approach will encourage the other person to understand your point of view without feeling offensive. It will also help you to calm your nerves.
4. Practice Empathy
It is best approach to reduce your anger. We define empathy as to place oneself on other person’s place. It is to understand their perspective as well. You need to understand their point of view. Although it is very difficult and challenging to put yourself in other’s shoe but once you will understand their point then it may help you to reduce your anger and develop mutual understanding. It also helps you to develop good relationship with others. Here are some ways to practice empathy:
Listen actively:
You need to pay attention to others words and gestures. This will help you to better understand their position.
Validate their feelings:
You must acknowledge their words, gestures and emotions; even though you are disagree with their point of view.
Seek common ground:
If you are disagree with other person point of view you may be agree with other point. So you need to find common ground to reach an agreement.
By showing empathy, you will be able to reduce tension and will also have productive and constructive interaction. Your mutual understanding will also increase by practicing empathy. You can build rapport and diffuse tension, leading to more constructive interactions.
5. Take a Time-Out
When you feel that your anger is getting more intense, you take a break from that provoking situation. This will help you to de-escalation of conflict and situation. This management technique will help you to overcome your anger. Here we are going to tell you how it will help to overcome your anger.
Communicate calmly:
First step is communication. You need to inform other person that you are not feeling good about that situation or behavior and you need a break to calm yourself.
Remove yourself:
After communicating effectively you need to remove yourself physically from that particular situation. if it is possible, then take a walk or step into another room.
Engage in calming activities:
Use this time-out from provoking situation to engage yourself in activities which help you to relax your nerves and regain your calm. These activities include deep breathing, listening to soothing music, or practicing mindfulness.
Now when you start to feel calmer and comfortable then return to the conversation or situation it will allow you for a more productive discussion and it will also reduce the chance of saying or doing something which is regretful.
Now when you start to feel calmer and comfortable then return to the conversation or situation it will allow you for a more productive discussion and it will also reduce the chance of saying or doing something which is regretful. .
6. Exercise Regularly
Regular physical activity is not only beneficial for your physical health but also plays a crucial role in managing emotions like anger. Exercise helps the body to release built-up tension and stress hormones as a result production of endorphins, which makes you calmer and composed. Consider incorporating activities such as:
Aerobic exercises:
Use aerobic exercises to enhance your good mood like Running, cycling, or dancing. They will help to boost your heart rate and also will improve overall fitness. AS a result you will get stronger both mentally and physically.
Yoga or tai chi:
You need to engage yourself in practices which involve both mind and body. These mind-body exercises promote physical postures with breathing exercises and helps in relaxation and mindfulness.
Strength training:
Another training which is effective in this regard is lifting weights or using resistance bands to build muscle and it also helps to reduce tension.
You need to find activities which are enjoyable for you. They can make it easier for you to incorporate regular exercise into your routine, enhancing your ability to manage anger and stress.
7. Seek Professional Help
If you find it difficult and challenging to control your anger despite using and practicing these strategies and techniques, then you need professional support from a therapist or counselor who is specialized in anger management. A professional can provide you with personalized guidance and techniques according to your specific needs, and provide you help to understand and explore the triggers which cause anger. It will be helpful in developing long-term strategies to cope your anger.
Building Long-Term Habits
In addition to these specific strategies to manage your anger, it is also beneficial to develop long-term habits which can significantly enhance your ability to manage anger over time:
Practice relaxation techniques:
It is essential to build long term anger management strategies and techniques such as meditation, progressive muscle relaxation, or guided imagery. These relaxing strategies will help you to maintain your calmness. A person who wants to control his emotions for longer period of time needs to practice and develop long term habits to maintain his calm and composure.
It is essential to practice and include them into your routine life. These strategies and exercises are helpful in developing long term relationships and having a productive professional life. They will make stronger both mentally and physically.
Improve communication skills:
One is needed to work on enhancing his communication skills because communication is the key to better understand behavior of others. Effective communication includes active listening and assertiveness and expressing your feelings in a better way which is acceptable for others as well. If you have a good listening and communicating ability then it will help you to deal effortlessly in various situations. It will be helpful for you to manage your anger in better way without creating conflicts.
Reflect and learn:
Once you experienced anger and you don’t want to build anger in such situations again then it is essential for you to reflect at the situation objectively. There must not be any subjected feeling while reflecting over the situation which had provoked you. You need to find what actually triggered inside you and how you responded to that anger.
When you will reflect those provoking situations and behaviors objectively then you will be able to learn your anger patterns. Learning and making positive changes in those patterns will help you to change your behavior and have a control over your emotions.
By consistently applying these strategies and habits, you can cultivate greater emotional resilience and foster healthier relationships with others and manage your anger issues by yourself.
Conclusion
It is a skill to control your anger that requires practice, consistency and dedication. If you successfully include these strategies and techniques into your daily life and develop self-awareness, then you will be able to counter and manage your emotions in better and constructive way. You need to improve your communication skills, and need to build stronger connections with others. It will also help you to develop long term inter personal relationships.
It is important to remember that the goal is not to eliminate anger entirely because it is a normal emotion. But you need to learn that how to respond in a way that promotes positive outcomes and personal growth. You need to have patience and persistence, then you can achieve greater emotional balance and well-being.
Hair fall is a common concern among both male and female. In some cases it is observed that at very your age people complaint about it. Hairs play important role in appearance and overall confidence of a person. Although some times it is normal but excessive hair fall is concerning.
Before we talk about techniques to solve this hassle it’s far vital to better understanding behind the reasons of hair fall. As soon as we recognize its reasons then we will be capable to solve it…
Causes of Hair Fall/ Reasons of Hair Fall
Hair fall can be caused by many factors such as genetics, hormonal changes e.g., pregnancy, menopause), stress, nutritional deficiencies, medical conditions (like thyroid disorders or alopecia), and external factors (such as harsh styling practices or environmental pollutants).
1. Genetic Factors
Genetics plays very important factors in hair fall of individual. Genetic baldness (complete or partial) is present among male than female. Although in some cases women also gets baldness from genetics.
It is a condition in which after adolescence person losses hair from head. Some times its complete but most of the time it is partial.
2. Hormonal Changes
Estrogen hormone is very important in respect of hair fall. This hormones is responsible for hair growth and fall as it binds with hair follicle to control its growth. During pregnancy this hormones increase in blood that causes healthy hair in pregnancy. But during menopause production of estrogen decreases which causes thinning of hairs.
Hormones also play important function in determining general health of hairs. Thyroid Hormone is secreted via Thyroid gland. If the level of thyroid hormones is going up or down in blood it will effect health of hair. Due to it hair start to get thin and results in hair loss as thin hair is more likely to fall easily as compared to healthy one.
Cortisol hormone is also a reason of hair fall. When body remains under stress condition whether it is chronic or sudden, if it remains for a longer period, cortisol hormone increase. High level of cortisol is also reason of hair fall.
3. Medical Condition / Medication
Some medical conditions are also reason for shedding of hairs. Polycystic ovary in ladies disturbs the cycle of menstruation. When this cycle is disturbed the production of hormones within body also gets imbalances. It will not disturb the hair growth cycle but also have other effects.
Alopecia areata is autoimmune disorder that leads to loss of hairs. During this disorder Person losses hair in the form of patches. This disorder equally effect male and female.
Some medicines also have side effects on the health of hairs. For example medicines used for the treatment of arthritis, blood pressure and depression may also cause hair fall as a facet effect. Chemotherapy which is treatment of cancer also causes complete hair fall. But once this therapy is over hair grows again.
4. Lifestyle Factors
Life style factors are also important in this regard. Lifestyles fashion factors are also critical in this regard. Balance diet is very important to keep yourself healthy and fit. If your diet does not have some essential vitamins (particularly B vitamins), minerals (like iron and zinc), and proteins which play important role in health of hair may cause hair loss.
Hair styling is also responsible for it. Excessive brushing, frequent use of heating tools like straightener, curler and dryer causes shedding of hairs. Chemical treatments like bonding of hair and hair extenso also damages hairs and ultimately results in their loss. Hair dyes also weakens the strands of hairs.
Strategies to cope with Hair Fall
Once we know the causes of it we will be able to stop loss of hairs. Here we are going to provide you with some strategies to prevent hair loss.
1. Balance diet for Hair Fall
Balance diet plan is very essential for growth of body and to keep yourself healthy in every respect. Ingesting meals that are wealthy in nutrients i.e. A, C, D, E minerals i.e. iron, zinc, and proteins i.e. lean meats, fish, legumes will assist to overcome hair loss.
One is also encouraged to avoid consumption of processed meals, sugars, and unhealthy fat that may impact overall health of a person and cause hair loss.
Drinking water is very important for the health of hair and body. drinking more water helps the digestive system to absorb all the nutrition from the food. it means hydration is also a key factor in determining health of your hair. it will nourish the scalp and hair follicle to grow healthy hair and to reduce hair fall.
2. Proper Hair Care /Healthy habits for Hair care
Proper hair care is very important to prevent hair fall. Use of oils Such as Coconut oil, castor oil, rosemery oil, twice a week will help to reduce hair fall by strengthening roots of hair. Always use mild , sulphate free shampoo and according to your hair type and scalp.
After shampoo use of conditioner also prevents hair fall. As it will moisturize and protects hair strands. Apply conditions on the ends of hair rather than scalp.
By minimizing the use of heated styling tools (e.g., hairdryers, straighteners and curlers ) also best strategy to cope with hair fall. Gently rub your hair after wash and let them hair dry naturally. To keep away from hair fall you need to forestall harsh chemical treatments (like perms or dyes) that could weaken hair strands and cause breakage.
It is also notable here to mention that tight hair styles like ponytail and tight braids also cause hair loss. These hairstyles can make hair follicles weak and lead to traction alopecia.
3. Stress Management
To get rid of hair fall stress management is also effective. to reduce stress in more efeective way it is suggested to keep yourself busy in such activities which make you happy like meditation, yoga and deep breathing. if you practice these stress reducing techniques then it will help you to overcome your stress related problems. and it will enhance blood circulation towards the scalp as sproduction of stress hormones decreases. When scalp gets healthy and proper supply of blood, hair fall also decreases. Healthy scalp will help to stop hair fall. It is also advised to get enough quality sleep each night for overall health and hair growth.
4. Avoid Harsh Treatments
By minimizing the use of heated styling tools (e.g., hairdryers, straighteners and curlers) also best strategy to cope with hair fall. Gently rub your hair after wash and let them hair dry naturally. To avoid hair fall you need to stop harsh chemical treatments (like perms or dyes) that can weaken hair strands and lead to breakage.
It is also notable here to mention that tight hair styles like ponytail and tight braids also cause hair loss. These hairstyles can make hair follicles weak and lead to traction alopecia.
5. Natural remedies
Natural remedies also help to stop hair fall and their regrowth. Use of oils like rosemary, peppermint, castor, coconut, lavender are believed to promote hair growth. Apply them twice a week and on scalp for better results.
Hair masks are also helpful in keeping hair and scalp healthy. These masks can be homemade as well. These masks have natural ingredients like yogurt, honey, avocado, or eggs, which can provide nourishment to the hair and scalp.
6. Medical Consultation
If after changing life style and using above techniques to cope with hair fall and results are not satisfactory then consult with a dermatologist. Healthcare professional may prescribe potential treatments like minoxidil (for pattern baldness) or finasteride (for male pattern baldness).
Medically approved supplements like biotin, vitamins, or minerals specially formulated for hair growth may be suggested by dermatologist for better hair growth.
Once hair starts to fall then it takes time to grow them back and make them healthy. Patience and consistency are very important while taking above mentioned methods and techniques to cope with hair fall.
