Let’s answer some of the more common questions about PCOS.

Answers to common questions about PCOS

1. What causes PCOS?

The root cause of PCOS is not known. But research suggests that high levels of androgen [testosterone] and high levels of insulin are the two major causes of PCOS. These changes could be due to poor lifestyle, family history, stress, obesity or some other unknown causes.

PCOS affects fertility, appearance and has long term health effects if untreated.

2. Why does PCOS cause infrequent or absent periods?

PCOS occurs due to imbalance in reproductive hormones i.e higher levels of androgens [testosterone] and Luteinizing hormone [LH]. In a healthy female, the ovaries make and release eggs or ova on the 14th day of a regular 28 day cycle. If you have PCOS, the ovaries may not develop or release eggs and hence menstruation does not occur. These unreleased eggs are what show as ‘cysts’ in an ultrasound of a woman having PCOS. This leads to missed or irregular periods.

3. What are the main symptoms of PCOS?

Common symptoms of PCOS are:

• Irregular periods
• Rapid weight gain, inability to loose weight, obesity
• Pimples [acne]
• Hair loss and baldness on the head
• Excessive hair growth on the body and face
• Depression and mood swings
• Low self-esteem and body image insecurities
• Difficulty conceiving

4. What are the long term effects of PCOS?

The more common long term effects of PCOS are:

• Diabetes
• High BP
• Endometrial cancer in people who have less than 4 periods in a year
• Snoring, daytime drowsiness
• Obesity, which can lead to knee pain, backache and other health issues.

5. What are poly cysts in my ovaries?

Every menstruating woman has cysts [follicles] in her ovaries. The only difference is that in healthy women, the size of these cysts is small [less than 8mm in diameter]. The cysts seen in PCOS are actually ‘follicles’ that have not released any eggs.

6. How is PCOS diagnosed?

If any two of the following criteria are satisfied, the patient is said to have PCOS:

• Irregular periods
• Excessive hair growth on face and body
• A pelvic ultrasound, where the ovaries show a polycystic appearance
• Increased androgen hormone levels, which are confirmed with blood tests.

7. Can PCOS be cured?

There is no known cure for PCOS. However the symptoms can be managed by lifestyle modification, maintaining an optimal weight, screening for long-term side effects and taking medication if needed. Note that many women tend to experience symptoms on and off.

8. If I have PCOS, does it mean I don’t need a contraceptive?

If you are sexually active and want to avoid pregnancy, you should use a contraceptive even if you have PCOS. PCOS doesn’t mean you cannot get pregnant. Ovulation may still happen and since your periods are irregular, you may not find out soon enough that you are pregnant. Also, contrary to popular misconception, contraceptive pills do not cause PCOS.

9. Can I get pregnant if I have PCOS?

As mentioned above, although PCOS cannot be cured, the symptoms of PCOS and its effects on your health can be managed. With the correct diet, appropriate weight, exercise, and hormonal medicine (if required), your chances of getting pregnant increase. Assisted reproductive measures such as ovulation induction, intrauterine insemination (IUI) and IVF can also help with conception. But these are medical interventions and may involve high level of expenses.

10. Can PCOS affect my health if I do get pregnant?

It is possible that some women with PCOS may develop gestational diabetes, higher chances of miscarriage, pre-eclampsia [high BP complicating mother’s health and baby’s health] and preterm birth.

11. How can I improve my pregnancy outcomes?

Take folic acid [dose adjusted for weight] and keep your blood sugar levels under control. You can lower the risk by reaching a healthy weight before getting pregnant.

12. What can I do to make my pregnancy term safe and healthy?

Avoid excessive weight gain, protein supplements and high sugar foods. Exercise regularly. With modern technology the complications associated with PCOS can now be predicted in the third month itself and can be effectively prevented/controlled. A C-section is not offered/required for PCOS.

13. What can I do to improve PCOS symptoms?

• Balance your intake of carbs and protein. Have a low-carb, high-protein diet
• Increase your iron intake
• Reduce your coffee intake. Caffeine affects estrogen levels and hormonal behaviour
• A balanced low carb, protein rich diet with adequate micronutrients such as iron, chromium and magnesium helps in weight control and reversal of PCOS symptoms. 5 portions of fruits and vegetables help in meeting the requirements of micronutrients. Foods like bananas, spinach, cashews; grapes, apples, onions and tomatoes especially help meet the micronutrients requirements
• Exercise regularly. At least 150 minutes a week with two sessions of muscle strengthening
• Avoid sugar-rich foods
• Work on managing your stress and get enough sleep.

14. How do I know if PCOS is getting better?

The following will indicate that your condition is improving:

• Your period cycle will become regular
• You will start losing weight; even five kilos of weight loss starts showing benefits
• Unwanted hair growth on the face reduces and acne improves
• You will sleep better and feel less stressed.

15. How can we the control long term effects?

Screening should be done regularly [usually annually] for sugars, blood pressure, depression, snoring and endometrial cancer. Long term effects can significantly improve with weight optimisation.

16. Is PCOS a life-threatening condition?

Certainly not, although it significantly affects quality of life if uncontrolled. Symptoms of PCOS can be significantly improved with lifestyle and medication. Consult your local expert for a personalised diagnosis and treatment plan.

The post Answers to common questions about PCOS appeared first on Complete Wellbeing.

Signs and symptoms of UTI

The most common symptoms are

1. burning sensation or pain during urination
2. need to urinate more often than usual
3. urgency of urination and pain during intercourse.

If the infection is severe and the kidneys are also involved, there can be fever, nausea, vomiting, malaise and pain in the abdomen or flanks.

These symptoms may also be accompanied by cramps in the lower abdomen and blood or pus in urine.

Women Are More Prone to UTI

UTI is more commonly seen in women than men because anatomically a woman’s body is more prone to infections of the urinary system. They are so common that more than 50 per cent of women will have at least one episode of urinary tract infection during their lifetime. More so, about 40 per cent of these recur within six months of the first episode of infection. UTIs are more likely to occur in women who are newly married or have a new sexual partner. The term ‘Honeymoon Cystitis’ has been applied to the phenomenon of frequent UTIs during early marriage. The other risk factors are pregnancy, after menopause or in women who have a history of kidney stones, diabetes, stroke, and bladder surgery.

Pregnancy and UTI

During pregnancy, especially in its early stages, women have an increased risk of urinary infection due to the rise of the hormone progesterone. This causes a decrease in the tone of the bladder and ureter, which leads to a greater likelihood of urine flowing back up the ureters and towards the kidneys. During pregnancy, even if there are no symptoms but the urine test shows presence of bacteria, treatment is still recommended as there is a  25 per cent risk of infection spreading to the kidneys. Recurrent urine infections during pregnancy can lead to anemia, pre-term labour, pre-eclampsia [high blood pressure], and may also affect growth of the baby.

Menopause and UTI

After menopause, the risk of urinary tract infections is higher due to a deficiency of the hormone estrogen. Any sign of vaginal infections like discharge or any foul-smelling odor should be treated by the gynecologist.

Urinary tract infection is diagnosed by doing a routine test of the urine to check for pus cells, red blood cells and bacteria. Urine culture and sensitivity testing is also done to identify the bacteria-causing UTI and treat it with an appropriate antibiotic. If there are recurrent UTIs, one may go for an advanced ultrasonography of the kidneys and urinary bladder. The urologist may suggest intravenous pyelogram [IVP], CT scan or cystoscopy. UTI is treated with antibiotics for 7 – 10 days. If there is severe or recurrent UTI along with fever, a prolonged course of antibiotics is advised. Symptomatic relief is offered with the help of urine alkalizers and bladder relaxants.

7 Tips to Prevent Urinary Tract Infections in Women

Here are a few ways you can protect yourself against contracting a UTI.

• Drink at least 2 – 3 litres of water daily. Avoid excess of caffeine and alcohol, as that can cause the body to lose fluids. Cranberry juice is recommended for those who have recurrent UTIs since it has properties which make the bacteria adhere less to the urinary tract.
• Keep your genital area clean and use only cotton underwear and pantyhose. Maintain good toilet hygiene. For example, pat genital area dry, wipe from front to back and not in the opposite direction as this prevents bacteria from anus spreading to the urethra and vagina.
• Avoid using irritating cosmetics or chemicals in the genital area like strong soaps, scented napkins or liners. Do not douche.
• You may use medicated lotions with lactobacillus for hygiene of genital area. Lactobacillus is the good bacteria normally present in the intestinal and vaginal flora, which maintains the protective acidic pH balance.
• Urinate and wash before and after sexual intercourse.
• Avoid sexual intercourse during urinary and vaginal infections. This can aggravate the infection and also spread to your partner.
• Maintain good immunity level with adequate dose of vitamin C, vitamin D and Vitamin A. Eat citrus fruits like oranges, sweet lime and amlas [Indian gooseberries].

The post Treating and Preventing UTI in Women appeared first on Complete Wellbeing.

Factors contributing to infertility

• Imbalance of the doshas [the three bio-energetic forces that govern the functionality of your body]
• Poor nutrition of reproductive tissues due to sluggish digestion, increase in toxins or under nourishment
• Overindulgence in sexual activity can deplete the quality of reproductive tissue and cause impotency
• Suppression of sexual urges for long periods can lead to decrease in libido in the long term
• Eating excessive spicy, salty and hot foods could increase pitta dosha
• Physical, mental and emotional stress
• Compromised immunity
• Nervous system imbalances

The journey of a new life

Conception takes place when there is a meeting of healthy sperm and ovum in a healthy uterus. The sperm and egg are the seeds of creation called the ‘bija’ or the ‘shukra dhatu’. This is the last of seven body tissues to be nourished after plasma, blood, muscle, fat, bone and bone marrow/nerves. Healthy tissue formation is dependent on the ability to properly digest food, thoughts and emotions, be free of toxins and have balanced doshas [vata, pitta, kapha]. The end result of tissue nourishment is known as ojas or the essence of vitality and immunity. It is no surprise then that the healthier the ojas the better the quality of sperm and egg.

Strong digestive health is the root of producing healthy bija for both men and women. An ayurvedic fertility program can be broken into a 3 stage process over approximately 6 – 8 months. The first phase comprises of cleansing processes of the mind and body followed by a period of rejuvenation to strengthen the body tissues and then comes the conception phase. I advise you to consult an ayurvedic physician for personalised guidance but this article will give you a brief idea of what to expect.

Phase 1: Cleansing

Cleansing the body is one of the key points in ayurveda. This step tailor made considering the environment, gender, age, temperament and family history of both partners. The spring and autumn months especially support the process of cleansing.

Cleansing starts with improving digestion to prevent toxins known as ‘ama’ from building and ensure that optimum nutrition is absorbed from the foods eaten. This process helps the body eliminate toxins.

Panchakarma [five ayurvedic purification methods] would be recommended for deeper cleansing. This period of gentle cleansing over 12 – 14 weeks would include:

• Eating consciously and according to your hunger
• Eating well cooked and easy to digest foods
• Plenty of fresh seasonal vegetables, whole grains and legumes
• Cut back on all processed and fried foods
• Limit gluten, dairy, meats, sugars, alcohol and caffeine
• Invigorate the body with warm oil abhyanga [body massages]
• Engage in gentle exercise and yoga
• Engage in pranayama and meditation
• Refrain from sexual activity, to conserve energy
• Women could add a decoction made of ashoka to their bath water. Ashoka helps to release physical and mental pain
• Digestive compounds such as triphala, hinguwastak, trikatu and avipattikar are useful
• Around weeks 5 – 10, you can consult a practitioner for Panchakarma, include fasting days and a mono diet of khichdi
• After the deeper cleanse you can resume the gentle cleanse

Cleansing is not only limited to the physical body but also involves letting go of emotions that don’t serve you:

• Release negative emotions – anger, resentment, past hurt, grief and any emotional burden. Lighten up your heart!
• Discuss and let go of any dysfunctional patterns that don’t serve your relationship with your partner and express your gratitude for each other. This will encourage emotional closeness and bonding.
• Free your mind of the guilt, a common emotion that most women feel when faced with infertility. Let go of doubts, expectations and pressures to conceive. Affirmations are a great way to assist this process.

Phase 2: Rejuvenation

Rejuvenation known as ‘Rasayana therapy’ is intended to build ojas by nourishing the body, bringing doshas into balance, strengthening the body tissues and restoring normal bodily functions, particularly ovulation.

Both partners would benefit from following a restorative whole foods diet [sattvic] and lifestyle suited to their constitution. You would do well to choose:

• Seasonal fruits [pears, peaches, mango, plums, raisins, figs, dates, grapes, coconut, pomegranate]
• Grains such as basmati rice and quinoa and lentils such as mung
• Dairy proteins including milk, buttermilk, paneer, ghee
• Nuts and seeds including almonds, walnuts, pumpkin seeds
• Spices including cardamom, nutmeg, saffron, rose, jasmine, cinnamon, cumin, coriander, turmeric, fennel, carom
• Vegetables such as asparagus, sweet potato, broccoli, squash, carrot, beetroot
• Nurture your relationship with your partner with open communication, sharing more love and joy
• Engage in nourishing self care and self love practices such as massage with ashwagandha oil
• Nourish yourself by spending time in nature, especially near water
• Continue to engage in strengthening yoga postures

For women it is important to take mental and physical rest during menstruation and otherwise keep active. Spices such as turmeric and carom [ajwain] are good for keeping the uterine organs cleansed. Ghee is an extremely supportive ingredient. Reduce intake of processed carbohydrates and fats and increase natural proteins along with small amounts of barley with milk. For the male partner, a sattvic diet with an increased quantity of milk, ghee, rice and nuts will be helpful.

Phase 3: Conception

Few months on and your body should feel ready for conception now. Here are a few more tips to get you through the final phase:

• Continue to have a nourishing diet to build ojas and prevent ama
• Timing – many apps are now available to guide you to optimal days around your ovulation. Intercourse 3 – 4 days either side of ovulation increases your chance of conception
• Create a peaceful environment with candles or incense with essential oils that please your senses
• The best position for conceiving is with the woman lying on her back
• After intercourse, drink a cup of warm milk with spices such as saffron, cardamom and ground almond
• Conserve your sexual energy during the non-fertile period
• Avoid intercourse whilst in a negative emotional state, if suffering from compromised immunity, menstruation or if you have overeaten.

Herbs for fertility support

Fertility supporting herbs and tonics such as shatavari [asparagus racemosus], ashwagandha [withania somnifera], ashoka [saraca asoca], kappikachu [Mucuna pruriens], aloe vera and triphala amongst others are highly rejuvenating, promote hormonal balance and encourage production of reproductive fluids – consult your practitioner for safe use. There are also supportive herbal jams chyawanprash and brahmi avaleha, phala grtam.

Yoga and meditation for enhanced fertility

Breathing techniques such as nadi shodhana, ujjayi pranayama and various meditations can help you relax. Yoga postures such as padmasana [lotus pose] can increase the blood flow to the perineum and activate the lower chakras, muladhara [root] and svadisthana [sacral] that govern the sexual functions. Pelvic floor exercises can also enhance circulation to the reproductive organs.

Over and above all, enjoy the process and be patient. It should not add any stress or discomfort. Be connected to your intuition and allow yourself to be guided by that.

The post Tips to boost your fertility with ayurveda appeared first on Complete Wellbeing.

Meeting my baby for the first time

I still recall that moment vividly: the doctor was suturing me and I was thinking that the worst is over and now everything shall be fine. But I was clueless about the impending storm. Before I knew it, postpartum depression hit me like a tornado and it happened even before the doctors shifted me from the OT to my room. Exactly what it was I can’t describe but an overwhelming sadness enveloped me, as if something terrible had happened; I began crying inconsolably for no reason. I spent the next few days either crying or talking gibberish or in complete silence. When I was called to the NICU for the first time to feed my baby, I was emotionless. There was no love at first sight that everyone talks about or that is glorified in the movies. I just stood there staring at my fragile baby, waiting to feel the connection. He looked so tiny like a mouse, but not an emotion stirred in me. I was numb.

The breastfeeding challenges

My baby couldn’t latch at my breast at all and I was asked to express milk. I struggled with the manual pump; what’s worse, the hospital staff did not provide any guidance or support for struggling mothers like me. My baby was straightaway put on formula and I thought, “So now my baby doesn’t even need his mother for his food.”

When we came home, I spent my days staring outside the window, often secretly contemplating jumping to my final freedom. The various psychiatric treatments weren’t helping. Everyone around me had started wondering why I keep crying when everything seemed fine in my life. I heard labels such as ‘crazy’, ‘mad woman’ and ‘hopeless’ being used to describe me. Meanwhile, the insomnia continued. One day my mother gave me a sedative but it didn’t help. I thought may be two would do the trick so I asked her for more, but she refused. No one trusted me with my life, you see.

The turning point

Seeing my plight, a doctor friend of mine sent me a prescription of sedatives for a whole month and said, “Vandana, I trust you.” His trust in me gave me hope. It brought a huge change in my attitude and, ironically, I never took any of those sedatives. I stopped all the psychiatric medicines, as they were not helping me anyway. I decided to take charge of the situation and my husband did everything he could to support me. I hired maids to help with all the chores so that I could focus on healing myself. Most importantly, I cut off all the toxic people from my life.

Babywearing and relactation

I started reading about baby care. I started wearing my baby using a baby wrap and it felt like magic. It was healing me by releasing ‘feel good hormones’ in my body and soothing my baby at the same time. My baby slept on my chest and I had my hands free to do anything I wanted to. I did everything for my baby. Initially, I was doing things mechanically, but gradually the bond developed. I knew I was on the path to recovery.

Next, I started working on relactation. I kept pumping day and night on a military schedule to induce lactation. It was hard but it gave me immense satisfaction and joy as I could feed my baby liquid gold. Everyone discouraged me from pumping, as my baby was thriving well on formula and pumping every two hours was difficult. But I am glad I did it as I won’t have the guilt of not trying. Before I knew it, the depression disappeared and I felt like a normal new mom caring for her baby.

Today I am completely healed of postpartum depression. My son is now three years old and has just started at nursery. I have also started working from home, pursuing my passion for creating art and tutus. Life is full of excitement with no time to rest and I am going with the flow, with hope and gratitude in my heart. I hope that my story gives hope and courage to women going through postpartum depression.

Watch: Depression after childbirth a silent killer in India

The post How I Overcame Postpartum Depression appeared first on Complete Wellbeing.

Helsinki and Stockholm

1 of 12

With bated breath I had asked my doctor over the phone if I could fly for a short holiday across time zones. She was as silent as the falling snow before she asked again if my third trimester had for sure “only just begun”. ‘Just’ is a relative term of time, isn’t it? After a confident yes I hurriedly cut the call. I was going to take my big baby belly to Helsinki, and then cruise across the Baltic Sea to Stockholm. Where was there room for pre-natal mathematics amidst prospects of a splendid Christmas in Scandinavia?

What made me so self-assured about travelling to foreign cities where temperatures were falling to minus 20 degrees, with my feet swollen, a painful back, haywire hormones and even a husband in tow? I don’t know. I know I was brave, and many would have consulted the Great Old Indian Book of Pregnancy To-Dos. But I wanted to leave misgivings and superstitions behind; to conquer them even if by following my own now-almost-maternal instinct. It said go, so we went.

As a seven-month-pregnant woman traveller with a backpack, I found the Indian bystanders’ gaze on me quite often at the airport. One of them suggested I wrap a stole to cover my apparent pregnancy, while another one inquired why I had not put on enough weight. Was it this that I was getting away from at the 11th hour?, thought I, as I pulled the seat belt to the maximum size and buckled in.

As a seven-month-pregnant woman traveller with a backpack, I found the Indian bystanders’ gaze on me quite often at the airport

No daylight, but no calling it a day!

December so close to the Arctic Circle meant there would be muted light behind the envelope of grey clouds at 9am, which would be gone by 3pm. As a tourist this bothered me. How will I sightsee? The window of my hotel near Helsinki Centre overlooked a metro rail station. At odd hours, I would peep out to always find someone walking briskly to and from it, their smoky breaths leaving behind twirling, icy trails in the dark. Often, the lone figure would be a woman’s. New Delhi’s unpredictable regard for women was a part of my being. Here by the window I was looking at a world which was going on without cares or concern.

What was there to think then? After making good use of the breakfast buffet the next morning, I laced up my snowshoes, pulled the belly-support pants in place and stepped out into a light snowfall. Poor husband had left for a few hours of work.

Hei Helsinki

Helsinki is lovely in spring, they say. But if spring is lovely, can the beauty of Christmas be far behind?

I walked around the neighbourhood without a map, one sure baby step at a time. A tiny Christmas bazaar sat right behind Kamppi Shopping Centre. It was much smaller [and cheaper!] than the famous St Thomas Christmas Market of Helsinki which we saw later, but it was memorable for my first encounter with a rather different looking Santa Claus. A little distance away a park lay lonely, bereft of all green and of people. The crowds were busy shopping for the festive season in warmly lit shops lining the streets. Meanwhile, Helsinki Central Railway Station looked sombre despite the fairy lights, like a man who had a job to do. My eyes took in all the sights, while my hair took in the snowflakes. When I turned the last corner to go back to the hotel after a few hours of solo walking, I encountered a steep climb. I hadn’t come miles away to turn away. We huffed and puffed back to our nest, baby and I, just in time for the father to return.

I walked around the neighbourhood without a map, one sure baby step at a time

It was 12am when I shook my husband awake. ‘Do you want to go for a walk?,’ I asked. He knew better than to refuse a tenacious wife. And that’s how, dear reader, we did the tourist circle in Helsinki city centre. At one point, when we were lost, we met an old couple near the famous Stockmann building and asked them for directions. They did not know English. But they finally went, ‘Oh! Senaatintori,’ when they realised we wanted directions for the Senate Square! From 12am to 3am, with a few coffee stops in between, we saw all there was to see. Even did some window-shopping at a most appropriate Lastentarvike baby store! Whoever was on the streets, now inseparable from the white footpaths, was high on spirits and spirited hellos. By the time we tucked into bed that early morning, my eyes were sated but my feet were screaming for rest. After all, the next day two masterpieces awaited us.

The Rock Church in Helsinki is unique. Excavated into solid rock, with a copper-lined dome, this unconventional structure was once rejected as a “devil defence bunker”. But the experience of standing in the underground oval church-hall bathed in daylight is something few other places of peace can match. My stomach was grumbling, for the baby had finished the Finnish cheese at great speed and I was hungry, again. Wary of it echoing, I sat there, praying for happiness and health, but also hoping the grand organ would come alive to put the baby’s kicking to sleep. The Sibelius Monument was what we saw but did not really see. It was snowing heavily and the design which once sparked lively debates about abstract art was lost to the white of falling flakes; 24 tonnes of 600 hollow steel pipes welded together in a wave-like pattern as a tribute to the Finnish composer, Jean Sibelius. No wonder then, that souvenir shops in Helsinki charged me my car’s worth for glass artifacts made in the 2012 World Design Capital.

Helsinki abounded with creativity and hopefully it had seeped right into the unborn too.

It was 12am when I shook my husband awake. ‘Do you want to go for a walk?,’ I asked

Hej Stockholm

When I entered our cabin on the cruise ship which was to take us to Stockholm, the baby shifted uncomfortably as if it read my concern – ‘Where is the oxygen coming from?’ The cabin was tiny. But when up above there lay life [read gambling tables, live music and a shopping mart] who wanted to sleep? It was a night of gay abandon on the Baltic Sea.

On stepping ashore, the Royal Palace, clad in white, sat majestic; the guards withstood the blizzard as if it were but a breeze tickling their cheeks! The Parliament House of Stockholm stood steady near the harbour, seeming much quieter than the Parliament I had left back home.

Before we headed to Gamla Stan, the Old Town, in Stockholm for a hearty meal and a little shopping, a chatty taxi driver took us to the Vasa museum. This man knew India because he had visited Agra to see we-know-what with a fond friend called Singh! If his story wasn’t amusingly unbelievable, the Vasa warship’s was. This Swedish warship, built in the 17^th century and touted as a symbol of great Swedish power, had sunk after sailing for about 1300 metres. Now how was a pregnant woman, a victim of funny hormones, not supposed to laugh out loud at those puny figures? So I laughed. I’ve been reading about why the Vasa sank and found out that, apparently, it was just too heavy to float! They must have designed it wrong. Now I understood why Helsinki was the World Design Capital!

Home sweet home?

When you return home you carry not just objects but whole new experiences and memories. What did I carry home?

My heightened sense of being a woman, thanks to my pregnancy, helped me carry back a different sense of freedom than I had experienced before. I had explored these two cities as an individual whom no one burdened with unwanted gaze or unsolicited advice. I was just another person walking on the road, free from the apparent physical condition that often invites second looks.

When you return home you carry not just objects but whole new experiences and memories

It wasn’t just anonymity and gender equality which freed me, but also the extent to which I felt welcomed on those foreign shores. I carried home the friendliness that I had been shown. To be allowed to catch my cold breath in a warm shop and to not be judged for leaving food half-eaten on my plate, with the chef saying, ‘I understand!’ On the streets, the regard for one another shone like headlights when cars stopped to let you cross the road. Tour guides worked with honesty and taxi drivers earned your respect for minding the speed-breakers and not just their fare. Who would imagine feeling such geniality in bone-chilling cold weather and with barely a shared language between us?

When I look around, I realise how some places free us. Don’t the most traditional people wear in places like Goa and Bangkok what they would not dare to at home? Because the flavour of a place helps us shed inhibitions, we feel freer than where we come from. It is ironic, perhaps a little tragic too, how I had to travel miles from home to truly feel safe in trying weather and under medically delicate circumstances.

By the way, I also carried my unborn child back in situ. No false labour echoing in the Rock Church, no palpitations in the cruise ship cabin and certainly no dramatic delivery mid-air. Secretly, photographic memory of the good-looking men and women I saw did sneak back with me too. After all, don’t they say to look at pleasant things when you are pregnant? Conveniently so, I did, in Helsinki and Stockholm and for a full night on the Baltic Sea.

This was first published in the August 2015 issue of Complete Wellbeing.

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This story is one of the many that I encounter. Even with a healthy pregnancy, many expectant mothers experience anxiety bordering on panic. She could be overjoyed and looking forward to the arrival of her newborn and yet be riddled with doubt about her ability as a mother. The timing of the pregnancy may have an impact, too. It could mean cutting down on work or even resigning, financial setbacks and not to mention the frustration of lagging behind in your career.

It is natural that pregnant women will be concerned about the safety of their unborn child. And we would think that cutting edge medical imagery should help calm the nerves. Yet, paradoxically, in many cases the aggressive and often mandatory testing throws up more doubts about the health of the child. Ultrasounds and 3D imaging have an important role to play in managing the complications of pregnancy. But, they also increase the stress in parents. I often come across pregnant women who have whipped themselves into a panic over test results which showed only a modicum of deviation from normal. No amount of explanation will calm them down. One woman repeatedly ran to her obstetrician the moment she felt that she could not sense the baby’s movements.

In many cases the aggressive and often mandatory testing throws up more doubts about the health of the child

Otherwise stable and intelligent women seem to become puddles of anxious anticipation during pregnancy. I don’t blame them. Being responsible for a little being within you without having consistent and continuous access to what’s happening inside can be scary. However if this is not addressed during pregnancy, the depression may continue even after delivery and take the form of post partum depression.

Do we blame it on the hormones?

A lot of these emotional reactions are often a result of increasing levels of oestrogen and progesterone. Pregnancy is a hormonal circus. Hormones work their magic to help us conceive, keep the baby healthy, aid in labour, delivery and in nursing our child. The downside is that they also make us moody… very moody. A pregnant woman could wake up happy and, in a matter of minutes, could get downright cranky because the tea that was lovingly made by her partner did not turn out to her liking. Hormones can make us more prone to anxiety and panic.

Hormonal changes during pregnancy may also cause fluid retention, weight gain and hyperpigmentation of the face, neck and inner thighs. These unsightly changes can further have a depressing effect on a woman’s mood. To add to it, if the husband is unaware of what changes to expect and how to respond to his wife, she could wrongly perceive it as lack of support. Pregnancy jokes made by insensitive friends don’t help matters either—and the expectant mother ends up with the perfect recipe for depression.

Otherwise stable and intelligent women seem to become puddles of anxious anticipation during pregnancy

Feeling overwhelmed

Depression could be physiological, brought on by the hormonal variations or could be a result of feeling overwhelmed with the whole gamut of changes brought on by the pregnancy with no access to coping techniques. Some of the other precipitating factors could be complications in the previous pregnancy or even a previous miscarriage, physical or emotional abuse, infertility, low income, stressful life events such as death, moving homes, work pressure or divorce.

Whatever the cause, depression during pregnancy is common and unfortunately very easily dismissed by doctors and family members alike. Often, the pregnant lady is told that it will go away after she takes one look at the baby. The truth is far from it. If the depression is not managed well, it can continue even after the baby arrives. Depression during pregnancy is characterised by crying spells, restlessness, preoccupation with negative thoughts, mood swings, trouble concentrating, poor or excessive sleep and appetite and constant and extreme fatigue which may continue well after the baby is born.

If the depression is not managed well, it can continue even after the baby arrives

So what can you do?

Here are nine tips that can help you prevent or manage the emotional upheavals associated with pregnancy.

1. Assess your readiness as a couple to have the child. Is your marriage on sound footing? Have both of you spoken about and found a resolution/compromise to the issues you have with each other? Are you having a baby because you want one or is it family pressure that you are yielding to? Having this conversation with yourself and with your spouse can clarify the thoughts behind you seeking or going ahead with parenthood. The more ready you are, the more accepting you will be of the changes involved and the more motivated you will be to seek solutions to the accompanying emotional upheaval.
2. Become part of a pre-natal class. It will make you more aware about the different issues involved in pregnancy—physical, emotional and medical. The pre-natal class will also equip you with skills to cope with the changes during gestation.
3. Make sure you plan your day in a way that allows you to get adequate sleep and rest. Packing your day from daybreak till bedtime will only tire you physically and mentally. Remember that ‘You come first’.
4. Exercise regularly. Not only does it keep you physically fit but also releases endorphins which are happy hormones that work to elevate your mood. Meditate regularly.
5. Plan at least one activity every day that gives you pleasure. It could be gardening, reading, going for a drive, watching a favourite show or listening to your favourite music. Or some music specially suited to pregnancy.
6. Avoid seeking information about pregnancy related complications on the Internet. Have minimal contact with people who foster negativity in you.
7. Do household chores as a couple. Doing things together with the father of your child can be an enjoyable and wonderful bonding process.
8. Share your feelings of anxiety, fear or sadness with a trusted friend or family member. Join a support group. It helps to spend time with other expecting moms who might be going through feelings similar to yours. The solutions that come out of these discussions can help calm you down.
9. Do not hesitate to seek professional help to ascertain how serious your depression is and if it will require medication and/or counselling support.

The post “I Am Pregnant, But Not Feeling Happy About It” appeared first on Complete Wellbeing.

If you’re a new mother or know one who has been experiencing these feelings, these may be signs of post partum depression [PPD].

Baby blues v/s PPD

Often, the symptoms of PPD get ignored as they are pushed under the umbrella of ‘baby blues’ or ‘mood swings’. If left undiagnosed and untreated, they can lead to morbid consequences. Hence, it’s important to differentiate between the two.

Baby blues are experienced by a majority of mothers post delivery. Baby blues include crying spells, irritability, anxiety and tiredness prevailing for a few days up to two weeks after delivery. These symptoms do not interfere with the daily functioning of the mother and usually fade away with proper rest, adequate nutrition and family and social support.

PPD is a serious problem where the mother experiences multiple symptoms like exaggerated mood swings, loss of pleasure in day-to-day activities, negative feelings like guilt over inability to take care of the baby, anger towards the baby or the family members, fear of harming the baby and extreme lack of concern towards the baby. The mother also suffers from disturbed sleep, excessive crying, feeling of helplessness or hopelessness, fatigue, lack of concentration, emotional and physical numbness, hyperventilation, anxiety, loss of appetite and intrusive thoughts.

More serious symptoms include homicidal or suicidal ideas. These symptoms could start in the first four weeks or within a couple of months post delivery. The symptoms could put the mother, baby and the entire family through emotional and physical turmoil.

Risk factors

The cause for PPD differs from woman to woman. Most studies attribute genetic vulnerability, drastic hormonal [oestrogen and progesterone] changes and variations in serotonin and norepinephrine [neurotransmitters in the brain] as the main contributors to the disorder.

However, some risk factors play an equally important role in the onset of this disorder. These include:

• Family history of psychological disorders such as anxiety or depression in the mother.
• Lack of partner, family and social support.
• Marital discord, single motherhood, unwanted or unplanned pregnancy, death in the family, stressful life events and premenstrual syndrome.

Premature child birth or child born with mental or physical disability, difficult temperament of the new born baby, financial difficulties, high expectations from oneself, low self-esteem, feeling of unattractiveness and loss of identity are other contributing factors.

Are you experiencing PPD?

Have you delivered a baby recently and

• Feel low, hopeless or depressed?
• Feel absolute lack of interest in carrying out day-to-day activities?
• Experience fatigue or inability to take care of your child?

If you have answered yes to the above questions, you might be experiencing PPD; consult a mental health professional for diagnosis and support.

Overcoming PPD

• Once diagnosed with PPD, educate yourself about it. This will help you identify the symptoms and deal with unhelpful behaviours. Include bibliotherapy in your healing process. Read books about the disorder. American actress Brooke Shields has shared her experience with PPD in her book Down Came the Rain. Reading about the experiences of others will give you the feeling that you are not alone.
• Understand that having a baby is not the end of your identity. It is a new facet to your persona.
• Share your feelings and fears with your spouse, family and friends.
• Spend quality time with your partner and maintain a supportive circle of friends.
• Get a house help to assist you with household chores or taking care of the baby.
• Don’t try to be a super woman—share your responsibilities with others. Have realistic expectations and reasonable demands on yourself.
• Take up at least one pleasurable activity such as listening to music or reading a book every day.
• Don’t plan major transitions during pregnancy or post-delivery such as a new job or moving houses as it adds to the stress.
• If you have a history of depression or other mood disorders, consult a psychiatrist or psychologist before delivery to keep your mood in check and to take preventive measures like therapy.
• Get yourself treated for physiological problems like hormonal imbalance, thyroid, and vitamin deficiencies as they too could be responsible for making you feel down.
• Acknowledge and accept your feelings.
• Stay active. Go for pram-walking with other moms from your neighbourhood.
• Learn to relax. Deep breathing exercises and yoga soothe the mind.
• Take small naps while your baby is sleeping.
• Maintain a schedule to help you complete tasks. Life seems easier, once tasks are manageable.
• Engage in positive self-talk: say to yourself, “I can handle this, well!”
• Don’t blame yourself.
• Write your thoughts down; journaling can help you vent difficult feelings and thoughts.
• Do things that make you feel good about yourself. Pamper yourself with a pedicure or a massage.
• Contact your doctor immediately if you start getting suicidal thoughts or thoughts of harming your baby.
• Enlist the help of a professional. Therapy and medication together can work wonders and the sooner you get it the faster you’ll be out of this phase. Antidepressants help in PPD. However, talk to your doctor about the side-effects on you and your baby if you are breast feeding. A therapist can help you deal with the new role of a mother and the stress factors that come along with it. Therapies like cognitive behavioural therapy, interpersonal therapy, marital therapy, family therapy, group therapy, and support groups have proved to be helpful.
• Follow the instructions of your health care provider.

New mothers could also be affected by other mental disorders such as postpartum panic disorder and postpartum obsessive compulsive disorder. But the good news is that these are curable. In the words of Kahlil Gibran: “Out of suffering have emerged the strongest soul.” So don’t give up the fight until you triumph.

The post Delivered from depression appeared first on Complete Wellbeing.

Eat food that is mild, easy to digest and maintain regular meal timings. It is better to avoid spicy foods, sexual intercourse, heavy exercises, attempts to loose weight, negative emotions, difficult postures like balancing on one leg or squatting and exposure to unhappy or violent news or events.

General advice

Here are some general guidelines for the wellbeing of the mother and foetus:

• Do not tie a tight knot over the abdomen.
• Do not use heavy blankets or place them over the abdomen.
• Do not change your sleeping position from left side to right side or vice-versa without getting up.
• Keep both thighs together while sitting.
• Sleep sideways instead of sleeping on the back.

Month-wise regime [during pregnancy]

First month

A pregnant woman should take natural supplements like draksha, khajoor, manooka, and vidari with milk [cold/room temperature] in the morning.

For the first 12 days, have ghee [prepared from cow’s milk] boiled with leaves of saliparni herb. If you can then have this preparation in a vessel precious metals like gold or silver. After that, have water that is boiled and cooled. Your breakfast should comprise sweet, cold and semi-solid foods.

Women tend to start taking a massage or reverse massage from this month. However, massages are to be avoided till the fifth month.

Second month

Have milk mixed with the above-mentioned natural supplements.

Third month

Have the same sweet natural supplements, but now mix them with milk, honey and ghee.

Fourth month

Continue taking the same sweet supplements with milk. This time replace ghee with butter [12 – 15g of makkhan] made from milk.

Fifth month

Continue the supplement regime of the fourth month. Oil application and gentle massage followed by a bath with lukewarm water is recommended. Continue this till the end of your pregnancy.

Sixth month

Continue the supplement regime of the fifth month.

Seventh month

Mothers-to-be may feel an itchy sensation on the breast and abdomen or a burning sensation in the chest or throat.

Eat food in smaller quantities, frequently, and a bite of sweet something with little ghee or oil that is easy to digest. Ensure that your salt intake during this period is reduced to a minimum. Also, avoid drinking water immediately after a meal.

Eighth month

Eat rice prepared with milk in semi-solid or liquid form with ghee.

Ninth month

Follow the same diet as in the eighth month.

Apply oil on the abdomen and genital areas. Take an oil enema in small quantities to help ease false labour pains. Wish you a healthy and happy pregnancy.

The post Ayurveda for pregnancy: For those nine months appeared first on Complete Wellbeing.