Wednesday, 8 April 2015

Common Diseases in Old Age

Common Diseases in Old Age


Old age is the most common and real truth for all the human beings which come true a day in everyone’s life once. Age related health problems which can be said old age diseases are the complications of aging process which can never be stopped however; it can be slow down through the proper care of the body, active life style and healthy diet. Some of the age related diseases are atherosclerosis, arthritis, cardiovascular diseases, kidney infections, cancer, osteoporosis, cataracts, type-2 diabetes, memory loss, hypertension, stroke, Alzheimer’s disease and etc. The frequency of occurrence of such diseases increases with the age of the person.
Occurrence of such old age disease are more common among those senior citizens across the globe who are less active and generally not getting proper care and diet throughout their life. List of some old age health problems are mentioned below:



Alzheimer’s Disease
Alzheimer’s disease is a common brain disorder causes mental deterioration and affects the brain part controlling the memory. People who are generally affected by this disease get problem to their emotional, intellectual and behavioral capabilities of the body. As person grows older, the possibility of this disease increases around 1:20 after age of 60 and 1:5 after age of 80. No one knows why it happens, but it occurs when cells in the brain start dying.
Parkinson’s Disease
Parkinson’s disease is also a common and chronic old age brain problem lead to the neurological disorder which affects the brain nerve cells controlling muscle movements. It is caused due to the basal ganglia degeneration found in brain and dopamine deficiency (a neurotransmitter). It develops symptoms of tremor, loose movement, muscular rigidity and etc. It is associated with.
Brain Problem
People during old age may develop some other problems like brain shrinkage, dementia and atrophy among people with Mild Cognitive Impairment during which people get affected from the memory loss and forgetfulness.
Mental Illnesses
The possibility of mental illness is increases according to the age because of the depression, anxiety, irritability, sadness, dementia, inability to concentrate, confusion, schizophrenia and etc. Some other reasons of mental illnesses are loss of memory, suicidal thoughts, lack of proper sleep, fatigue, lethargy and etc.
High Blood Pressure
High blood pressure or hypertension is the most common old age problem caused due to the excess pressure of blood against blood vessel walls means arteries. Blood pressure measurement increases from the normal value of 120/80 mmHg. It is called as the silent killer as it increases day by day if not controlled and lead to the death without any clear symptoms. It also affects some other important organs of the body such as kidney, heart, eyes, and etc. It generates symptoms of drowsiness, headache, confusion, nausea, loss of vision or blurred vision.
Heart Disorders and Heart Attack
During old age heart gets enlarged and has tendency to decrease its pumping action which causes blood vessels less flexible and elastic which in turn causes swelling of feet, hypertension and then heart failure. Heart diseases or heart attack occurs due to the lack of supply of oxygen rich blood to the heart or a blood clot in the coronary arteries which blocks the normal blood supply to the heart. Generally it occurs due to the unhealthy eating habits, anxiety, stress, lack of physical exercises and proper sleep.
Stroke
Stroke is also the major old age problem which occurs due to lack of proper supply of the oxygenated blood and glucose to the brain which causes death of the brain cells. Sometimes it is also referred as the cardiovascular accident which causes brain attack and lead to the loss of brain functioning. It is caused due to the interruption of the blood supply to the brain or rupture of the blood vessel supplying blood to the brain.
Generally it occurs in two types such as ischemic and hemorrhagic. Ischemic type stroke is caused due to the sudden block of blood supply to the brain which lead to the brain damage and paralysis of body at one side. Hemorrhagic type stroke is caused due to the sudden rupture of the artery supplying blood to the brain which leads o the brain hemorrhage and hemi paralysis means loss of functions of half body.
Ageing
Sometimes ageing occurs in early stages of life however, it becomes fast during old age due to the inability of people to combat with harmful effects of free radicals. It may attack due to the lack of antioxidants, vitamin E and strength of immunity. The symptoms of ageing are wrinkled skin, loss of hair, baldness and etc. It can be reduced by maintaining a healthy life style from starting of age.
Cancer
People during old age are more vulnerable to the cancer due to the sedentary life style, lack of proper diet, lack of happiness, increased level of stress and so many. Among old age men cancer of the prostate gland and colon is more common however among women cancer of breast is more common. Some more type of cancers which can occur during old age are skin, pancreas, lung, bladder, rectum, intestinal, stomach, blood cancer and etc.
Diabetes
Diabetes is also an old age health disorder commonly caused due to the metabolic disorders which lead to the high level of blood sugar. It affects the natural ability of body to produce insulin or respond to the insulin. It causes common symptoms of excessive thirst, increased frequency of urination, inability to get prevented from infections, increased feeling of hunger, weight loss, fatigue, weakness, irritability, nausea, vomiting, tiredness, loss of memory and etc. Generally it occurs due to lack of physical activities, proper diet, stress, anxiety and hormonal imbalance.
Type-2 Diabetes
It is the disorder arises when body lose its normal capability to use glucose absorbed from the food it digests. In type-2 diabetes body produces sufficient insulin however acquire strong resistance to it and body becomes unable to process glucose throughout the body. It arises some new and chronic health problems like heart attack, kidney disorder, stroke, kidney failure, nerve damage, blindness, obesity and etc.
Obesity
Old age people are more prone to the obesity (a condition of overweight) which lead to some other chronic disorders such as heart diseases, type-2 diabetes, apnea (loss of sleep), cancer, osteoarthritis and etc. Obesity among old age people has been found to reduce the life expectancy as well as increased risk of physical and mental conditions. It occurs due to the lack of mobility, hypertension, diabetic, unhealthy eating and etc.
Prostate Enlargement
BPH (benign prostatic hyperplasia or benign prostates hypertrophy) is the most common type of old age problem among men which is generally described as the prostate gland enlargement due to the functional imbalance. It causes common symptoms of problems during urination, interrupted urination, weak stream urgency, leaking or dribbling of urine (incontinence), bladder or kidney damage, urge of frequent urination, bladder stones, urinary tract infections, and etc according to the condition. It may lead to the medical condition like acute urinary retention.
Osteoporosis
Osteoporosis is the common condition of weak bone (due to lack of bone strength and proper bone density) during old age which causes bones (of hip, wrist, back bone ) to break easily and lead to the pain, back pain, disability, deformity, loss of independence and feeling of well being. It occurs due to the lack of physical activity, overweight, hormonal changes, metabolic problems like hypothyroidism, hyperparathyroidism, vitamin D and calcium deficiency, stress and anxiety.
Arthritis
Arthritis is the most common problem of the old age which causes inflammation, swelling, redness, pain and stiffness of the joints which lead to the limited joints movement.
Rheumatoid Arthritis
Rheumatoid arthritis is also a joint problem in which synovial joints lining get inflamed. Commonly it affects the peripheral joints like hands, fingers and toes and cause functional disability and pain.
Osteoarthritis
It is the most common type of arthritis which varies from mild to very severe conditions. It causes breakdown of the joints cartilages and affect bones to a great extent. It may lead to the permanent damage of the bone when they rub each other.
Gout
The cause of gout during old age is the excess accumulation of uric acid in some joints which lead to the severe pain, warmth, tenderness, swelling, redness to the joints region especially to the big toe. It occurs due to the lack of physical exercises and healthy diet.
Eyes Problems
Common eye problems during old age are blurred vision, cataract, age related macular degeneration, glaucoma, blindness, retinal diseases and etc. Sometimes eye disorders occurs during old age are complications of other health disorders such as diabetes, heart problem, kidney disorders and etc.
Skin Problems
Skin problem is the most common type problem during old age as it loses its elasticity as age grows and becomes dry, inelastic and wrinkled which cause itching and scratching and then mechanical injury and bacterial infections. Skin problem during old age may occur due to the lack of diet rich in antioxidants, protein and vitamins thus skin loses it capacity to fight with skin damage due to UV rays, free radicals and ageing.
Injury
Injury is the most possible health problem during old age due to the lack of proper vision, hearing, bone and muscle strength, and etc. A common injury may lead to some big health issues of heart, brain, fracture and loss of confidence and well being. The reason of injury may be slippery surface, loss of stability and balance, carelessness, weak bone and body.
Kidney disease
Kidney diseases or disorders are more common during old age due to the inability of natural functioning of the kidneys. It may be hereditary, physiological, congenital or acquired. It may be chronic or acute type according to the seriousness. Kidney disorders during old age lead to the kidney failure, cardiovascular problems and even death. It may be caused due to the high blood pressure, abnormal weight, inactive life style, smoking, tobacco chewing and etc.
Incontinence
Incontinence is the common problem occurs in old age due to the loss of bladder muscle control which causes dribbling of urine involuntarily. It may occur due to the emotional distress, kidney disorders, paralysis, benign prostates hypertrophy.
Sleep Disorders
Sleeping disorders during old age lead to some serious problems like insomnia, apnea, movement disorders, loss of body balance, irritation, tension, stress, depression and etc.
Depression
Depression is a serious old age illness fall under the medical category of psychiatric disorders. It may occur due to the important loss, unnecessary life struggles, hopelessness, injured self-esteem and etc.
Hearing Loss
Hearing problem is a common health issue during old age which may be due to the problem in ear or complication of some chronic health disorders.
Lung Disease
Old age people are more prone to the lung diseases as they are more vulnerable to the infections because of lowered immunity. Some of the lung problems are curable through regular medication.
Chronic Obstructive Pulmonary Disease
It is occurred due to the problem of normal flow of air into and out of the lungs which leads to the airways inflammation, thickening of the lungs wall lining, excess mucus production in air tubes and etc. It develops symptoms of chronic cough, wheezing, breathing difficulty, shortness of breath. The common cause of it is the huge exposure to the airborne irritants (tobacco, cigarette smoking, occupational or industrial pollutants).
Tuberculosis
During old age immunity of the old people becomes very low which increases the chance of occurrence of tuberculosis however it is preventable through the regular use of anti-TB treatment (means Directly Observed Treatment Short Term or DOTS) for the prescribed period of time. It is may be caused due to the lower immunity, unhygienic practice, cross infection with some people suffering from chronic tuberculosis and etc.
Pneumonia
Pneumonia is the most common old age problem due to the damage of DNA. DNA damage during old age makes people more vulnerable to the community acquired diseases like pneumonia which caused due to the lungs infection. It causes common symptoms of breathing difficulty, fever, chest pain, cough, weakness, tiredness and etc.
Anaemia
Anaemia is the most common health issue during old age during which body reduces its ability to produce haemoglobin due to lack of proper diet or physical activities or other body disorders.
Gastrointestinal Disorders
Some more common gastrointestinal disorders during old age are stomach ulcer, bloating, diverticulosis (small pockets appears in the colon wall), colon inflammation (colitis), swallowing difficulty (dysphagia), diarrhea, constipation, piles, bowel incontinence and etc.
Teeth and Gums
Teeth and gums problems are more common during old age. Teeth and gums become very weak, inactive, brittle, dry, painful with bleeding and etc. In old age, tooth decay and infections, bad breath and tooth loss, gingivitis (gum inflammation) and glositis (tongue inflammation) and etc are more common.
Bowel and Bladder
During old age voluntary muscles of the bowel and bladder lose their control and cause problems of incontinence means passing of feces or urine involuntarily.
How to Live Young Forever – Secret Revealed
I am mid 30′s and looks very young and energatice, If i don’t tell someone about me then it is very hard to guese that I am not just married but I have two school going kids. I am going to reveal the secret behind this youngness, this not just limited or experimented on me however all these are universilly true and as per my research and exeperience. So Guys and Girls read these tips to make yourself young forever and named yourself Evergreen:




Hard Work
To live young it is very necesarry to be happy and praised for that you have to work hard in your office or business so that you always receive success and hence achivements, that keeps you motivated and confident, always remember hard work is key to success in any area. Success, Achivements, Confidence keeps you young forever. In medical point of view when somone apply his/her mind full then blood ciculation of face increases that increase the redness on your face that will make your face glow always.
Have a dream and Follow it
Having dream for your self and living your dream is very important, it will always encourage you to do better and keep active, following your dream always keeps yourself ahead in life and you will be busy all day, keep no space of negativitywhile chasing your dreams however you have to introspects yourself and monitor your path to be ensure that you are going in right direction. Having dream for future never allow you to grow old as this will ensure that you have to achieve too many things in your life and you dont have to be old so early.
Ability to see Beauty
“Anyone who keeps the ability to see beauty never grows old- Franz Kafka” This quaote is perfet tips for you to live young forever. But the beauty does not limit to just woman or man’s beauty this beauty ability is to see beauty in any creture on planet including Human beauty. Able to See beauty in fish or in bird makes you young and creative. If you are woman and able to see charm in every man and if you are a man and able to beauty in every woman then you will never grow old.
Think Positive
Thinking positive is very much important to decelerate your aging process as this will reduce the stress and will provide you a new vision to see everything in positive way. Optimistic view towards life and everything that you do in daily life makes you happy and reduce fear hence stop your worries that can make you old in early age.
Enjoy Nature
Enjoying nature is another goodness which slows down the aging process as it keeps mind very calm, happy, stable and free of stress. Enjoying nature is not only enjoying the nature’s greenery and amazing things to see at special places however it is the real act of enjoyment which can be enjoyed anytime and everywhere by seeing all the things made by nature as everything has their own unique and special quality.
Eat Less
There is a common saying that “people who eat more die early however people eating less live longer”. I too say that this is very true saying about the act of living life happily. Eating less keeps our digestive systems and organs healthy and within good working conditions which force them to function well for some more years. Smooth functioning of the digestive system keeps our body and mind balanced and stress free which protects body from various chronic diseases thus add some extra years to our life by delaying aging.
Socially Active
Being socially active shows our strong body energy and calmness of the mind as it is the good act to busy a person means a mile away from the stress and anxiety which boosts the immunity and maintains younger look. Being socially active means not only helping others forcefully but it is heartily and innocently following all the roles and responsibilities during whole life.
Don’t expect respect from others
I am telling this because it is not necesarry that you are good and doing good things for others or someone and you will get the good or respect in exachange. This is not true at all that you will only receive respect if you give respect and help somebody or live according to them. Haters always make plans to hurt yourself at every level becasue they can not bear your happiness or success. So be good from heart do whatever you like, don’t heart anybody and live your live without expecting too much from others.
Stay Active
Staying active is being active all time not only through the body but also from the mind as mind is the one which controls whole body to look younger longer. And mind can only be active if it is stress free, satisfied and self motivated.
Be Your Self
Being true to your self gives you real joy of living life, that will make you honest and satisfied towards life. It makes every impossible thing possible slowly (with great experiences) but sure which enhances the joy to live life and stays younger for long.
Enough Sleep and Rest
Enough sleep, stress free sleep (also called sound sleep) and proper rest is the first and foremost necessity of the body and mind naturally, which stimulate both of them to work well and stay healthy and younger. Enough sleep provides proper rest to each and every body cell as well as enhances longevity.
Mild Exercise
Mild exercises play great role in keeping body younger forever. Regular exercise on daily basis releases toxins from the body as well as helps body systems to stay healthy and function well till death.
Don’t Stress
Stress is a big factor now a day affecting lives of many people and lead them to live shorter and problematic life. So, eliminating stress totally from the daily routine is very good thing (however tough) to make life better and body younger forever. Keeping mind happy, stress free and balanced even in drastic situations promotes proper hormonal balance and blood circulation all over the body which maintains younger look.
All the above tips make you young forver and ageless whether you are in 60′s, 70′s or in 90′s. :-)

Top 10 Superfoods to Build Muscles

f you want to add more muscle mass to your body frame, muscle strength exercises are essential.Regular workouts will stimulate your muscles to grow bigger and help build the type of muscles you want.
But vigorous workouts alone will not get you to your goal. You also need to eat the right foods. The foods you eat for meals, snacks and immediately after workouts have a huge impact on how your muscles are building.
To build muscles and lose fat, you need to follow a strict diet plan. You must include foods that contain protein, healthy carbohydrates and healthy fats. Other nutrients that you need to build muscles are magnesium, potassium, copper, selenium, calcium, iron and different vitamins.
Here are the top 10 superfoods to build muscles.

1. Eggs

Egg whites contain protein, which is the building block of muscles. In fact, they contain high quality protein with all nine essential amino acids needed for optimal muscle recovery and building, as well as valuable minerals like calcium, zinc and iron.
Egg yolks are a rich source of vitamins, including A, E, K and a range of B vitamins like B12, riboflavin and folic acid. All these nutrients are essential for speeding up your metabolism and turning fat into energy.
Eat one or two eggs daily to build muscles and remain healthy. You can cook eggs in several ways like boiled, scrambled or pouched. Egg whites, especially from hard-boiled eggs are usually preferred.

2. Chicken Breast

Another superfood to get lean muscle is chicken breast. It is a great source of lean protein, which is easily synthesized to repair muscle tissue and other cells damaged during hard training.
It also has a host of other bodybuilding-friendly nutrients like niacin, vitamin B6, iron, selenium and zinc.
Baked, roasted or grilled chicken breast dishes are the best options to get lean muscle-building protein in your diet. You can also have chicken breast in soups and salads. Be sure to eat it without the skin.

3. Milk

Milk is another good muscle food. It has two high quality proteins – whey and casein. Whey protein is quickly broken down into amino acids and absorbed into the bloodstream. Casein, on the other hand, is digested slowly, giving the body a steady supply of smaller amounts of protein for a longer period of time.
Milk is also loaded with vitamins and minerals, good carbohydrates and fats that your body needs to build muscles. Plus, being an electrolyte, milk helps replenish what is lost in sweat during workouts andkeeps your body hydrated.
Drink a glass of skim milk after each workout. Some studies suggest drinking chocolate milk post workout because it has an ideal carbohydrate-to-protein ratio. It should be taken in moderation, though.

4. Salmon

Fish, especially salmon, is considered one of the best foods for muscle building. Salmon can help you build lean muscle and burn fat because of its unique combination of long-chain omega-3 fats EPA and DHA, B vitamins and high quality protein.
It also has other nutrients like magnesium, selenium, calcium and iron that aid lean muscle building, repair and recovery.
Eat some grilled salmon with a salad or green vegetables once or twice a week. If possible, opt for wild salmon. If you don’t like fish, you can take a fish oil supplement.

5. Quinoa

As quinoa is high in protein and low in calories, it is an ideal food for building lean muscle. The protein it contains is made up of all nine essential amino acids, which means it’s a complete protein that will help build and repair muscles.
Quinoa also is high in fiber, riboflavin, calcium, vitamin E, iron, potassium, phosphorus, magnesium, folic acid and beta-carotene.
Plus, the ecdysteroids present in quinoa encourage increased muscle mass and help reduce fat mass. In addition, it is gluten free and cholesterol free.
Quinoa tastes great and is easy to cook. You can include it in your soups and salads and even cook it with meat and green vegetables. Try to eat quinoa after your workout to help build muscle.

6. Legumes

If you are serious about building muscle, you must include more legumes in your diet. Legumes of different kinds are highly nutritious sources of protein, complex carbohydrates and fiber.
Protein helps build and maintain muscle strength. Fiber is essential for proper insulin response, which aids in absorption and use of various nutrients. Complex carbohydrates provide a more stable and longer-lasting supply of energy for working out.
Some of the more common legumes include pinto beans, kidney beans, navy beans, lima beans, black beans, chickpeas, lentils and black-eyed peas. You can eat legumes in soups or salads.

7. Sweet Potatoes

sweet potato
Sweet potatoes have the most concentrated form of beta-carotene, along with potassium, manganese and vitamin B6 that help heal inflammation in the body.
Plus, they contain vitamin C that strengthens the immune system and decreases the production of histamine. They also have unique root proteins that contain antioxidant properties.
Eat 1/2 cup of boiled, grilled or roasted sweet potatoes on regular basis to improve your immune system and prevent allergies.

8. Ginger

ginger root
Loaded with anti-inflammatory and antioxidant properties, ginger is another powerful anti-allergy food. In fact, it works better than antihistamine drugs at stopping inflammation.
Plus, it can inhibit airway contraction and stimulate the secretion of mucus, which helps prevent and alleviate asthma symptoms.
Drink 2 cups of ginger tea daily. Also add a few slices of ginger root to your everyday foods and beverages for good health. If you want to take ginger supplements, consult your doctor first.

9. Collard Greens

collard greens
Regular consumption of collard greens can also help prevent allergic reactions during the allergy season. This green vegetable contains phytochemicals called carotenoids, which are known for easing allergic reactions.
Plus, collard greens are a good source of vitamin C along with other important nutrients that help boost your immune system.
Buy the dark-colored collard greens, as they have high carotenoid levels. To fully reap the anti-allergy benefits, cook them lightly in a good quality fat source like olive oil.
Note: As collard greens have high vitamin K, people taking blood thinners should avoid eating them.

10. Flaxseeds

flaxseeds
Flaxseeds, which contain selenium and omega-3 fatty acids, can help prevent allergic reactions. The fatty acids help prevent and alleviate allergies by reducing inflammatory chemicals in the body. Plus, it has selenium that helps the immune system work correctly and increases the action of antioxidants.
Add 1 tablespoon of ground flaxseed to a glass of warm water or milk and drink it once daily. You can also sprinkle some ground flaxseed on cereal, salads, yogurt and other dishes.
Note: Generally, these are the best anti-allergy superfoods. However, if you are allergic to any of the foods mentioned here, avoid them.

Top 10 Superfoods for New Mothers

Following a healthy diet is very important during pregnancy. It is also important for new mothers to eat healthy after the baby is born. It will help you recover from labor and cope well with the new stress and pressure of motherhood.
A good diet is especially important if you are breastfeeding to ensure that your baby gets all the important nutrients required for proper growth and development. Plus, a balanced diet will help your body produce breast milk and replenish nutrients that you have lost for the benefit of your baby.
The length of time to breastfeed can vary. The American Association of Pediatrics suggests that babies be breastfed for a minimum of one year, while the World Health Organization recommends exclusive breastfeeding for the first six months.
Breastfeeding reduces your baby’s risk of developing asthma or allergies, respiratory illnesses, frequent ear infections, and other ailments. Plus, it will help you and your baby develop a bond.
To make sure you and your baby get all the nutrients you both need, include some superfoods in your diet during the postpartum period.
Here are the top 10 superfoods for new mothers.

1. Eggs

Eggs are an excellent source of good quality protein with the ideal balance of amino acids. This will provide you strength and stamina to take care of yourself as well as your baby.
Egg yolks are also one of the few natural sources of vitamin D, an essential nutrient to keep your bones strong and help your baby’s bones grow. Plus, the choline in eggs is crucial for building the memory center of a baby’s brain.
Eat one to two eggs daily. You can have them scrambled, hard boiled or in an omelet.

2. Oatmeal

Oatmeal is one of the most popular lactogenic foods. This natural whole-grain, high-fiber food is easily digestible. It is very useful for new mothers suffering from postnatal constipation, a very common condition.
Its high iron content also helps prevent iron-deficiency anemia, also very common in new mothers. Plus, oatmeal helps increase breast milk supply.
Freshly cooked oatmeal can be topped off with a spoonful of raw honey, cardamom, saffron or some fresh fruits to increase its nutritional value. A warm bowl of oatmeal will also help you relax and cope with stress.

3. Salmon

Salmon is extremely good for new mothers due to its amazing nutritional value. It is a fatty fish containing a high amount of a fat called docosahexaenoic acid (DHA). DHA helps in the development of your newborn’s nervous system.
Salmon is also high in protein and vitamin B12. Plus, salmon has been found to help prevent postpartum depression.
Enjoy two main servings of salmon per week. Opt for wild salmon when possible and fresh rather than frozen.

4. Brown Rice

Healthy, whole-grain carbohydrates like brown rice is something that all new mothers should include in their diet. Brown rice will help keep your energy level up and your blood sugar level consistent.
Plus, it has more fiber and other essential nutrients than white rice. It will also help increase breast milk supply and quality.
Before making brown rice, soak the grains for a few hours. This will make it easier to digest and more nutritious.

5. Blueberries

All new mothers should include blueberries in their diet. This antioxidant-rich fruit helps destroy free radicals and keep you and your baby free from many diseases.
Also, blueberries have all the important vitamins and minerals that a nursing mother needs. The healthy dose of carbohydrates in blueberries is also great for boosting energy.
Eat two or more servings of these juicy berries daily to help you cope with the new stress of motherhood.

6. Spinach

All leafy green vegetables are good for nursing mothers, but spinach is one that deserves special mention. It is high in vitamin A, which is good for you and your baby.
Also, the folic acid in spinach helps produce new blood cells, especially important for women who experienced lots of blood loss during delivery. It helps boost milk production as well.
Spinach also has manganese that aids development of bone, cartilage and collagen, which is highly essential for mothers recovering from C-sections. It is also a good non-dairy source of calcium and contains vitamin C and iron.
You can eat fresh spinach in a salad or include it in vegetable soup. Another good option is to drink a glass of spinach juice daily.


7. Milk

milk
Lactating mothers should include milk in their diet to stimulate breast milk production. Milk also contains vitamins D and B as well as protein, all essential nutrients for the overall development of newborn babies.
Plus, the calcium in milk helps replenish the calcium lost through breastfeeding. Due to its high water content, milk also keeps your body hydrated.
Drink two glasses of milk every day. To enhance the taste, you can add dry fruits to it. Also include yogurt, cheese and other dairy products in your diet.
Note: If your baby is diagnosed with milk protein intolerance, do not consume milk or other milk-based products.

8. Almonds

almonds
Almonds provide a wide range of nutrients like vitamin E and essential fats that are important for the health of your body as well as your baby’s. The essential fatty acids including omega-3 fatty acids in almonds also help increase milk supply. These healthy nuts also provide protein and calcium for your bones and teeth.
Enjoy a few dry roasted almonds as a daily snack. To increase breast milk, soak four to six almonds in water overnight and eat them the next morning.


9. Fenugreek

fenugreek seeds
Fenugreek contains phytoestrogens that help increase breast milk production. It is also rich in iron, fiber, calcium and various vitamins and minerals. Plus, it contains choline and saponins that are required to ensure good development of newborn babies.
Fenugreek also helps alleviate digestive troubles like constipation and flatulence that are common among new mothers.
Both the seeds and leaves must be included in a nursing mother’s diet. One good option is to soak one tablespoon of fenugreek seeds in one cup of water overnight. The next morning, boil the water along with the seeds for several minutes. Strain and drink it every morning.

10. Fennel

fennel seeds
Fennel is another excellent superfood for new mothers as it helps increase lactation and also aids digestion. It can also help prevent colic.
One good way to include fennel in your diet is to drink fennel water. To prepare fennel water, boil one or two teaspoons of fennel seeds in four cups of water and then let it simmer for another five minutes before turning off the heat. You can also add one-half teaspoon of sugar or honey for taste. Strain and drink this fennel water throughout the day.
You can also chew one teaspoon of fennel seeds after meals. In addition to increasing lactation and promoting digestion, it will also work as a natural mouth freshener.
Along with these superfoods, new mothers need to drink plenty of water. This is very essential as breastfeeding mothers are at higher risk for energy-draining dehydration.
To keep your energy level and milk production up, make sure you stay well hydrated by drinking water, fruit juices, vegetable juices and coconut water. Stay away from caffeinated and alcoholic beverages that can be dehydrating.