Category Archives: Health Tips1

Planning of a good diet for pregnant women in Urdu

A healthy diet is very important and vital for pregnant women or for planning a pregnancy. Eating healthily during pregnancy helps your baby to develop and grow, and keeps you fit and well.

Balanced Diet for Pregnant Women1 300x240 Planning of a good diet for pregnant women in Urdu

Food Types you need during Pregnancy:

Fruit and vegetables

Starchy foods (carbohydrates)



Foods high in sugar or fat

Healthy snacks

Preparing food safely

You don’t need to consume a special diet, but it's important to eat a variety of  foods every day to get the right balance of nutrients that you and your baby need.

Foods also help to provide  vitamins and minerals but when you're pregnant you need  some supplements as well to make sure you get everything you need. You can consume more  vitamins and supplements in pregnancy.

healthy Diet PLAN for Pregnancy1 300x225 Planning of a good diet for pregnant women in Urdu

You will more hungry than usual, but you don't need to 'eat for two' – even if you are expecting twins or triplets.

Have a good breakfast every day because this can help you to avoid snacking on foods that are high in fat and sugar. Eating healthily  means just changing the amounts of different food types  you eat so that your diet has variety, rather than avoiding all your favorites. You will need to be careful with your diet if you develop gestational diabetes – In this case your doctor can advise you better.

Fruit and vegetables in pregnancy:

Eating Plenty of fruits and vegetables is necessary to provide yourself vitamins and minerals and also to avoid constipation. Eat at least five parts of fruit and vegetables a day – these can be fresh fruits, frozen, canned, dried or juiced. Always wash them carefully.

Starchy foods are an important source of vitamins and fiber, they include bread, potatoes, breakfast cereals, rice, pasta, noodles, maize, millet, oats, sweet potatoes, yams, and cornmeal.

Eat brown bread and avoid the white one. For getting the proteins eat the meat but avoid the liver, fish is good, as well as eggs, beans, pulses and nuts. Don’t overcook the poultry and avoid putting excess lean meat, remove the skin from poultry, and cook it using only a little fat. Read more about eating meat in a healthy way.

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Dairy in pregnancy

Dairy foods e.g.  milk, cheese, yoghurt are important in pregnancy because they contain calcium and other nutrients that your baby needs.

Choose low-fat varieties if possible.

Following foods should be eaten in less quantity:

all spreading fats (such as butter)


salad dressings






ice cream



fizzy drinks

Eating too many fatty foods is likely to make you put on weight. Having too much saturated fat can increase the cholesterol in the blood, which increases the chance of developing heart disease.

lowering blood pressure  food 300x203 Planning of a good diet for pregnant women in Urdu

Healthy snacks in pregnancy:

If you get hungry between meals, try not to eat snacks that are high in fat and/or sugar, such as sweets, biscuits, crisps or chocolate. Instead of this choose from the following nutritious snacks:

sandwiches or pita bread filled with grated cheese, lean meat, mashed tuna, salmon, or sardines, with salad

salad vegetables, e.g. carrot, celery or cucumber

low-fat yoghurt

hummus with bread or vegetable sticks

vegetable and bean soups

cereals, or porridge, with milk (better without sugar)

Drinks with milk or unsweetened fruit juices

and last of all don't be stagnant, be on the move for a while and then take rest and then again move for some time but don't get tired. Balance is good in everything, in food or in exercise.

Summary in Urdu:

Haamla Khawateen kay liyay bahtareen ghizai program yahi hai kay wo har cheez khayain jis main qudrat nay un kay liyay ghizayiat rakhi hai, apni ghiza ko din kay panch hisson main thora thora kar kay khayain aur aik dam say maiday par bojh mat dalain, doodh, phal, sabzian, gosht, machli, dalain har cheez har roz khayain takay har roz aap ko aur aap kay bachay ko har cheez mil sakay aur aap khud bhi tandrust rah sakain aur aap ka bacha bhi aur zichgi ka marhla bhi asani say guzar jayay.


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Food Requirements for Adults and Elderly Adults in Urdu

When we reach adulthood our growth and development is almost over and then we only need to maintain our lifestyle and keep fulfilling the requirements of our adult body. We have also to see that we should not gain extra weight and also to prevent many diseases like obesity, heart diseases, diseases related to sedentary life style because in adult age we don't play like we play in boyhood or in school age. we are more habitual of working in office for 8 to 10 hours which causes our body to get more fat especially in the abdomen or belly region and around thighs and hips. Saturated fats, sugar, salt, red meat and bakery items are recipe of disaster in adult age and especially in elderly adult age.

EAt less items Food Requirements for Adults and Elderly Adults in Urdu

The ratio of these things should be minimized to whatever extent we can go. If we altogether give up consuming these things our body will feel at its best, because the primitive man was not aware of salt, sugar, fats or bakery items or fine floor etc. So basic needs of human beings or adult in our society don't come around these things. You should throw out almost every oil from your kitchen except olive oil if you want to go far avoiding fats.

secrets of healthy eating Food Requirements for Adults and Elderly Adults in Urdu

The Basic Food requirement of an adult or an elderly adult:

1) Protein from white meat like chicken and fish. Eggs and pulses are a good source of protein.

2) Five servings of fruit and vegetables each day.

3) Carbohydrates from cereals, potatoes, wheat pasta, brown rice etc.

4) Fiber is very important. We need medium to push food in our guts or intestines. The guava with seeds, Figs, Melons, whole wheat bread, green vegetables especially Spinach will help extensively. Plenty of fluids should be taken to help functioning of intestines. Pulses are also good to remove constipation and bowel problems.

5- Calcium intake should be increased to prevent from Osteoporosis and to fortify the bones. The Calcium can be obtained from Milk and dairy products like Yogurt and cheese. Green vegetables and certain cereals also include

healthy items Food Requirements for Adults and Elderly Adults in Urdu

6) Iron can be found in Apples, Spinach, meat and some vegetables like beet root.

7) Vitamin C assists in making Collagen which is a very good agent in healing the wounds and for skin, hair and nails. Its efficacy is also proven in making eye sight better.

8) Vitamin D helps in increasing the strength of bones and absorbing the Calcium in body.

9) Zinc is good for mental health and integrity of nervous system and immune system.

In elder stage of life Appetite changes occur. In later stage of life one feels less hungry but even then it is important to maintain the nutrient level of body. So eating snacks in place of meals is also a good idea. Fish or chicken sandwiches with green salad between is a good idea.

Healthy foods Food Requirements for Adults and Elderly Adults in Urdu

Long Life or frozen Foods are not too bad. They can be trusted if you are unable to find at times fresh articles.

Fish meal Food Requirements for Adults and Elderly Adults in Urdu

Aik baat yad rakhnay ki hai, kay aap wohi hain jo aap khatay hain, is liyay apni khorak kay maamlay main ahtiat say kam lijiyay. Wohi khaiyay jo aap kay jism kay liyay kaaramad hai, Junk food say parhaiz karain, rozana warzish karain aur qudrat ki ata ki hoi har naimat say faida uthayain,warzish karain aur Zahni pareshanio say bachain to aap Allah kay Fazal o Karam say aik lambi aur achi zindagi guzar saktay hain.

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High Blood Pressure; Risks, Prevention and Cure In Urdu

High Blood Pressure ( Risks, Prevention and Treatment)

In Pakistan high blood pressure is a rapidly spreading disease and one out of 5 adults over the age of 40 can have high blood pressure. This is  known as essential hypertension. Hypertension is caused by inheritance (genetically developed problems); Imbalanced diet, especially a high salt diet; obesity; lack of exercise; and in many cases excessive alcohol consumption. A very small number of people have hypertension due to another disease. Kidney function problems, some endocrine malfunctioning and somedrugs (such as medicines for arthritis and birth control pills) can become the reason for  what is known as secondary hypertension. Secondary hypertension is best treated by treating the root causes.

high blood pressure human heart High Blood Pressure; Risks, Prevention and Cure In Urdu

The long-term effects of hypertension are heart diseases such as heart attack, heart beat or rhythm imbalance, congestive heart failure and stroke (Paralysis). Kidneyfailure can also be the result of long-term high blood pressure disease.

high blood pressure photo of hypertension symptoms High Blood Pressure; Risks, Prevention and Cure In Urdu

Essential high blood pressure is one of the most common problems among adults in Pakistan and also in rest of the world. This is due to the aging of the population and obesity epidemic.

lowering blood pressure  food High Blood Pressure; Risks, Prevention and Cure In Urdu

Now we come to the components of blood pressure. The systolic blood pressure is the highest pressure in the arteries when the heart has contracted. The diastolic blood pressure is the  pressure on arteries when the heart relaxes. They are measured in the  unit called as mmHg (for millimeters of mercury). The definition of normal blood pressure that has been agreed upon by a number of medical societies is a number of measurements as following:

• Normal blood pressure: systolic should be less than 120 mmHg and diastolic less than 80 mmHg

• Prehypertension: systolic pressure should be 120-139 mmHg or diastolic 80-89 mmHg

• Hypertension:

Stage 1: systolic pressure is 140-159 mmHg or diastolic 90-99 mmHg

Stage 2: systolic pressure is equal to or greater than 160 or diastolic equal to or greater than 100 mmHg

lowering blood pressure riding bike High Blood Pressure; Risks, Prevention and Cure In Urdu

The general treatment of high blood pressure should be such as  that the blood pressure remains below a systolic of 140 and a diastolic of 90. It is also taken care of that diastolic blood pressures be kept above 65 mmHg, because going below that level can increase the risk of some types of stroke, especially among old people.


A number of drugs are available in the market to treat high blood pressure. They have their own specific effects and actions. Some are good for mild to moderate

lowering blood pressure women on scale High Blood Pressure; Risks, Prevention and Cure In Urdu

hypertension; others are reserved for more severe diseases. Some patients are in need of two or three drugs to control their blood pressure. Interestingly, studies show that a great number of people depend only on medicines to control hypertension and usually lethargic to adopt a healthy life style with exercise and balanced diet.  It requires a medical examination by a physician to diagnose high blood pressure and is treated with medications that must be taken every day without lapse and sometimes these medicines lower the quality of life. Doctors also prescribe diuretic to force the patients to urinate frequently and so their blood pressure comesdown by doing so but Some patients are  inconvenienced by having to urinate frequently due to adiuretic, and also by constipation due to a calcium channel blocker orby impotence or by felling lightheadedness due to an alpha or beta blocker.


Stress from overwork and other conditions can increase  blood pressure and your retirement may be helping to lower your blood pressure. Changes in diet habits, weightloss and exercise have also been acclaimed to lower  blood pressure and decrease the need for hypertensive medication.


Now a popular question: that whether a person can give up blood pressure and live healthy without medications once his blood pressure is restored to a normal level by medicines, the answer according to my opinion is that if a person had a mild hypertension then this is quite possible that you gradually increase the gap in doses and subsequently give up the medicines and adopt natural and balanced diet and take regular exercise, but if you have a permanent stage 2 hypertension then its notadvisable to giveup the medicines without consulting your qualified physician as if you give up the medicine and you face some emergency then it can be dangerous and sometimes fatal. So if you want to give up the medicines then do it according to the advice of your physician.

arteries High Blood Pressure; Risks, Prevention and Cure In Urdu

The natural foods which can be helpful in controlling hypertension are garlic,  Avocado, Kiwi, Bananas, soybeans, Spinach, kidney beans or any beans, baked white potatoes, dark chocolate (in a little quantity daily), unsalted sunflower seeds, skim milk, cucumbers, pomegranate, Olive oil, grapes, orange, Bell pepper, Apple, Carrots, Cherries and whole grains.

Aik boht sada sa usool hai kay aap apni zindagi ko enjoy kar saktay hain, Achi aur mutwazan Ghiza aur munasib warzish aur fikar aur pareshani say khud ko bacha kar. Aap jo kutch khatay hain wohi aap ki zaat ka hissa banta hai. Isliyay zindagi miana rawi aur qudrat kay asoolon kay mutabiq guzarnay main hi aap ki bahtari hai. 

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