Best Foods And Nutrients For Healthy Teen Growth And Development

Image Credits: AI Generated Travelling can be exciting, but if you experience light bladder leaks, a long flight, road trip, train journey, or day of sightseeing can sometimes make you feel less confident. You may wonder where the next bathroom is, whether you should drink less water, or what you will do if a leak happens unexpectedly. The good news is that a little preparation can make travelling much easier. Here are some simple, practical tips to help you travel with more confidence. 1. Plan Your Restroom Stops Image Credits: AI Generated Before you start your journey, take a quick look at where the bathrooms are. If you're travelling by car, check the rest stops along your route. If you're flying or taking a train, notice where the restrooms are when you arrive. You don't need to plan every bathroom visit. Simply knowing where you can go when you need to can help you feel more prepared. 2. Don't Avoid Water Just Because You're Travelling Image Credits: AI Generated It can be tempting to drink less water because you're worried about leaks. However, avoiding fluids completely isn't a good solution. Your fluid needs can vary depending on your health, activity, weather, and other factors. Research has looked at the relationship between fluid intake and urinary symptoms in women, showing that managing bladder leakage isn't as simple as simply drinking less. Source: https://pubmed.ncbi.nlm.nih.gov/10207763/ Instead of stopping water altogether, keep yourself comfortably hydrated and follow any individual advice given by your healthcare professional. 3. Notice Which Drinks Affect You Image Credits: AI Generated Some women notice that certain drinks make their bladder symptoms worse. Caffeine is one example. Research has examined the relationship between caffeine intake and urinary leakage in women, although the effect can vary from person to person. Source: https://pubmed.ncbi.nlm.nih.gov/10207763/ If you already know that coffee, tea, or another drink makes you feel the urge to urinate more often, you may want to be mindful of it before a long journey. You don't have to assume every drink is a problem. Pay attention to what affects your own body. 4. Pack a Small Emergency Kit You don't need to carry a huge bag. A small pouch can include: One or two extra pairs of underwear A spare pair of bottoms Tissues or wipes A small waterproof bag for used clothing Your preferred leak protection Keep the pouch somewhere easy to reach, especially when you're travelling by plane or train. That way, you don't have to open your entire suitcase if you need something unexpectedly. 5. Choose Leak Protection That Suits You Image Credits: AI Generated If you experience light bladder leaks, absorbent products can help you manage unexpected leakage while travelling. Research specifically examining women with light urinary incontinence has compared different absorbent products, including disposable inserts and washable pants with integral pads. Source: https://pubmed.ncbi.nlm.nih.gov/17443507/ Another study also compared different absorbent product designs for women with light urinary incontinence. Source: https://pubmed.ncbi.nlm.nih.gov/18547500/ There isn't necessarily one product that will be right for every woman. Think about what works best for your: Level of leakage Comfort Clothing Travel duration Personal preference If you prefer reusable underwear, you can also explore Adira's Incontinence Underwear collection as one option for managing light leaks. The goal is simple: choose something that helps you feel comfortable and prepared without making your trip more complicated.  6. Keep Spare Clothes Within Easy Reach A spare change of clothes can be useful when you're travelling. Instead of keeping everything in your main suitcase, keep one change of underwear and a lightweight bottom in your handbag or carry-on. If an unexpected leak happens, you'll have a backup close by. It's a small step, but knowing that you have a backup can make you feel much more relaxed. 7. Wear Comfortable Clothes Travel often means sitting for long periods, walking more than usual, and moving between different places. Choose clothes that are comfortable and easy to change if needed. You don't need to change your personal style because of bladder leaks. Wear what makes you feel comfortable and confident. 8. Give Yourself Extra Time Try not to make your travel schedule too tight. Arriving a little earlier gives you time to: Find the bathroom Check your gate or platform Organise your belongings Get something to drink Settle down before your journey begins You don't have to rush from one place to another. A few extra minutes can make a travel day feel much less stressful. 9. Don't Try New Bladder Exercises While Travelling You may have heard about bladder training or pelvic floor exercises for urinary incontinence. These are established approaches used in managing some forms of urinary incontinence, but they are not something you need to experiment with during a holiday or long journey. A systematic review of treatments for urinary incontinence in women found evidence supporting several nonsurgical approaches, including behavioural treatments and pelvic floor muscle training, depending on the type of incontinence. Source: https://pubmed.ncbi.nlm.nih.gov/30516945/ If you're interested in bladder training or pelvic floor exercises, it's better to discuss the right approach with a qualified healthcare professional. 10. Don't Let One Leak Ruin Your Trip An unexpected leak can feel embarrassing, especially when you're away from home. But being prepared can make it easier to handle. Keep your essentials nearby, know where the bathrooms are, carry a spare change of clothes, and use the type of leak protection that you're comfortable with. You don't have to spend your entire trip thinking about your bladder. Prepare for the possibility, then get back to enjoying your journey. When Should You Talk To A Healthcare Professional? Image Credits: AI Generated Light bladder leaks can happen for different reasons. If leakage becomes frequent, gets worse, starts affecting your everyday activities, or concerns you, it is worth speaking with a healthcare professional. Urinary incontinence has different types and causes, so the right management approach can depend on what is causing the leakage. Source: https://pubmed.ncbi.nlm.nih.gov/30516945/ You don't have to simply accept ongoing leakage as something you have to live with. Frequently Asked Questions Can I travel if I have light bladder leaks? Yes. Light bladder leaks don't mean you have to stop travelling. Planning bathroom stops, carrying a few essentials, and having leak protection can help you feel more comfortable. What should I pack if I have bladder leaks? Keep a small pouch with extra underwear, a spare change of clothes, leak protection, tissues or wipes, and a bag for storing wet clothing. Should I sit near the bathroom on a flight? If you're worried about needing the bathroom quickly, an aisle seat can make it easier to get up when needed. Should I drink less water before travelling? Try not to drastically reduce your water intake just because you're worried about leaks. Stay comfortably hydrated and follow any specific advice from your healthcare professional. Source: https://pubmed.ncbi.nlm.nih.gov/10207763/ Can coffee make bladder leaks worse? Caffeine may increase urinary symptoms for some women. If you notice that coffee or tea makes you need the bathroom more often, consider limiting it before a long journey. Source: https://pubmed.ncbi.nlm.nih.gov/10207763/ What type of protection is best for light bladder leaks while travelling? There is no single option that works for everyone. Pads, liners, and absorbent underwear can all be options. Choose based on your level of leakage, comfort, fit, and how long you'll be travelling. Source: https://pubmed.ncbi.nlm.nih.gov/17443507/ Disclaimer This blog is for general information only and is not a substitute for medical advice, diagnosis, or treatment. Light bladder leaks can have different causes. If your leakage is frequent, getting worse, painful, or affecting your daily life, please speak with a qualified healthcare professional.

Image Credits: AI Generated Staying hydrated during pregnancy is important for supporting digestion, circulation, nutrient transport, and the formation of amniotic fluid. However, nausea and vomiting can make drinking enough water difficult, particularly during the first trimester. The answer is not necessarily to force yourself to drink a large glass of water at once. Small, regular amounts may be easier to tolerate and can help you stay hydrated through the day.  Hydration During Pregnancy: Start With The Basics Pregnancy increases the body's need for water. A practical approach is to spread your fluid intake throughout the day rather than waiting until you feel thirsty.  How Much Water Should You Drink During Pregnancy? During pregnancy, women may need around 8 to 12 cups (64 to 96 ounces) of water every day, although individual requirements can vary. Water aids digestion and helps form the amniotic fluid around the fetus.  Your needs may increase in hot weather, during exercise, or when you are losing fluids through vomiting or diarrhoea. If you have specific health concerns or have been advised differently, follow your doctor's guidance. Source: ACOG - How much water should I drink during pregnancy?  The 7 Hydration Tips 1. Sip, Don’t Drink Large Quantities At Once When nausea is present, drinking a large quantity of water at one sitting can feel uncomfortable and may trigger more nausea. Instead, try taking smaller amounts at regular intervals. Smaller amounts at a time may be easier to tolerate than drinking a full bottle or large glass in one go. Keep water nearby and take frequent sips throughout the day. The aim is to make hydration a regular habit rather than something you have to catch up on later. Source: NHS – Vomiting and Morning Sickness  2. Find A Way To Make Water Easier To Drink If plain water suddenly feels unappealing during pregnancy, experiment with its temperature. Some women may find cool water easier to drink, while others prefer water at room temperature. You can also try drinking from a straw, using a bottle that is easy to carry, or taking small sips between meals. If a particular smell or taste triggers nausea, avoid it rather than forcing yourself to tolerate it. 3. Eat Your Water Hydration does not only come from drinking water. Foods with a high water content can also contribute to your overall fluid intake. Seasonal fruits and vegetables, soups, and other fluid-rich foods can be useful when drinking plain water feels difficult. Watermelon, oranges, muskmelon, berries, cucumber, and other locally available produce can add both fluids and nutrients to your diet. Choose fruits and vegetables that are fresh, properly washed, and safely prepared during pregnancy. Food safety is particularly important because certain food-borne infections can be more serious during pregnancy.  Source: CDC – Safer Food Choices for Pregnant Women  Also Read: A Guide To Maternity Panties From First Trimester To Beyond  4. Choose Whole Fruits Over Fruit Juice Fruit juices are often marketed as a healthy drink, but whole fruit is generally a better everyday choice. Whole fruit provides fibre, which is one reason to choose it more often than fruit juice. Choosing a seasonal and locally available fruit can also be a simple way to add fluids without relying on packaged beverages. Source: Dietary Guidelines for Americans, 2025–2030 If you are experiencing significant dehydration or repeated vomiting, speak to your healthcare provider about the appropriate fluids and treatment. Source: NHS – Vomiting and Morning Sickness 5. Be Mindful Of Tea, Coffee & Sugary Drinks Tea and coffee can contribute to fluid intake, but they should not replace water as your primary source of hydration. During pregnancy, caffeine intake should also remain within the limits recommended by your healthcare provider. Keep caffeine intake below 200 mg per day during pregnancy.  Source: ACOG – How Much Coffee Can I Drink While I’m Pregnant?  It is also best to limit energy drinks, aerated drinks, and heavily sweetened packaged beverages. These may add considerable sugar or caffeine without providing the nutritional benefits of whole foods. Make water your first choice and use naturally water-rich foods to add variety. Source: CDC – Clinical Overview of Heat and Pregnancy Also Read: Bras During Pregnancy: How To Choose The Right Fit For You  6. Hydrate According To The Weather Your fluid needs can change with your environment. Hot and humid weather can increase sweating and fluid loss, particularly if you are walking, exercising, or spending time outdoors. If you have been advised that exercise is safe during your pregnancy, consider walking or exercising during the cooler parts of the day instead of peak heat. Drink fluids regularly and avoid prolonged exposure to very hot conditions. If you have significant fluid loss through sweating, vomiting, or diarrhoea, your electrolyte needs may also change. Your healthcare provider can advise whether an oral rehydration solution or another electrolyte-containing fluid is appropriate. Source: CDC – Clinical Overview of Heat and Pregnancy  7. Know The Signs Of Dehydration Do not ignore persistent vomiting or difficulty keeping fluids down. Dehydration can occur when fluid losses are not adequately replaced. Dizziness, very little urine, dark urine, weakness, or an inability to keep fluids down are reasons to contact your obstetric care provider. Severe nausea and vomiting during pregnancy can sometimes require medical treatment to restore lost fluids. Source: NHS – Vomiting and morning sickness  When To Seek Medical Advice Contact your healthcare provider if you are unable to keep fluids down, are passing very little urine, have very dark urine, feel persistently dizzy or weak, or are concerned that you may be dehydrated. Persistent or severe vomiting during pregnancy may require medical treatment to replace lost fluids. Source: NHS – Vomiting and morning sickness The Bottom Line The goal of hydration during pregnancy is not to force down large quantities of water. It is to drink regularly, choose nourishing water-rich foods, practise good food safety, and adjust your fluid intake according to your environment and activity level. Small, frequent sips may be easier to manage when nausea is present. Seasonal fruits, vegetables, and soups can complement your fluid intake, while limiting excess caffeine, energy drinks, aerated drinks, and sugary packaged beverages can support healthier choices. Most importantly, persistent vomiting or signs of dehydration should not be managed at home indefinitely. Getting timely medical advice can help prevent dehydration and electrolyte disturbances and make pregnancy more comfortable. FAQs 1. How much water should I drink during pregnancy? Around 8–12 cups of water per day is recommended during pregnancy, although your individual requirement can vary depending on your health, activity level, climate and fluid losses.  2. What can I do if plain water makes me nauseous during pregnancy? Try taking small, frequent sips rather than drinking a large amount at once. You can also experiment with chilled or room-temperature water and include safe, water-rich foods such as fruits, vegetables and soups. 3. Do I need electrolyte drinks during pregnancy? Not necessarily. For everyday hydration, water and a balanced diet are usually the foundation. If you are losing significant fluids because of vomiting, diarrhoea or heavy sweating, speak with your healthcare professional about whether an oral rehydration solution or another electrolyte-containing fluid is appropriate. 4. When should I worry about dehydration during pregnancy? Very dark urine, passing very little urine, severe weakness, dizziness or fainting, and being unable to keep food or fluids down are signs that you should contact your healthcare professional promptly. 5. Can dehydration affect pregnancy? Dehydration can affect how you feel during pregnancy and may cause symptoms such as dizziness, weakness and reduced urination. Significant dehydration, especially when caused by persistent vomiting or illness, should be discussed with your healthcare provider. 6. What drinks are best for staying hydrated during pregnancy? Water should generally be your main source of hydration. Milk, soups, coconut water and safe water-rich foods can also contribute to fluid intake. Keep caffeine within recommended pregnancy limits and limit heavily sweetened or energy drinks. Disclaimer:This content is provided for educational and informational purposes only and does not constitute medical advice. Readers should consult a qualified healthcare professional before making health-related decisions. Smitha Ramesh Nutritionist • Founder, The Nutriverse With over 20 years of experience in health education, she is committed to promoting preventive nutrition and healthy living, helping individuals and communities reduce the risk of chronic and life threatening diseases. Through early intervention, practical dietary guidance, and sustainable lifestyle modifications, she empowers people to improve long term health outcomes and minimise disease related complications.

Image Credits: AI Generated Vitamin D is commonly known as ‘Sunshine Vitamin” but it’s role extends far beyond maintaining healthy bones. It functions more like a hormone than a traditional vitamin, influencing several systems in the body, including the immune system , metabolism, reproductive health and hormone regulation. Why Is Vitamin D Important? Vitamin D is best known for keeping bones strong, but it also plays an important role in women's health throughout life. Vitamin D receptors are found in the ovaries, uterus, uterine lining, and placenta, allowing it to influence several reproductive and metabolic processes. Maintaining healthy Vitamin D levels supports overall well-being, hormonal balance, and bone health. Vitamin D And Reproductive Health Vitamin D plays an important role in female reproductive health by supporting normal ovarian function, follicle development, hormone production, and ovulation. It also helps improve insulin sensitivity and reduce inflammation, both of which are important for healthy reproductive function. Adequate Vitamin D levels may support fertility and contribute to normal menstrual and reproductive health. Vitamin D And Irregular Periods Irregular periods can occur due to stress, hormonal imbalances, thyroid disorders, weight changes, PCOS, or nutritional deficiencies. Studies have shown that women with low Vitamin D levels are more likely to experience irregular menstrual cycles. Also read: Irregular Periods: Causes, Symptoms And Treatment Vitamin D And PCOS Vitamin D deficiency is common in women with PCOS. Research suggests that maintaining adequate Vitamin D levels may: Improve insulin sensitivity Reduce insulin resistance Support regular ovulation Improve menstrual regularity Reduce inflammation Support overall metabolic health While Vitamin D is not a treatment for PCOS on its own, it can be an important part of comprehensive PCOS management. Also read: PCOS: Diagnosis And Treatment Vitamin D And Menopause As women reach menopause, falling estrogen levels increase the risk of bone loss and osteoporosis. Vitamin D is essential for helping the body absorb calcium, maintain strong bones, and support muscle function, reducing the risk of falls and fractures. Maintaining healthy Vitamin D levels, together with adequate calcium intake, regular weight-bearing exercise, and a healthy lifestyle, supports healthy ageing and overall well-being. Vitamin D: Myth Vs. Fact Myth 1: Vitamin D Is Only Important For Strong Bones  Fact: Vitamin D is well known for supporting calcium absorption and bone health, but vitamin D receptors are also present in many cells and tissues. Vitamin D is involved in immune function, muscle function and several processes within the body  Source: NIH Office of Dietary Supplements Myth 2: Taking More Vitamin D Gives Better Results  Fact: More is not always better. Taking excessive amounts of vitamin D can cause calcium to build up in the blood, a condition known as hypercalcaemia. High doses should only be taken under medical guidance. Source: NIH Office of Dietary Supplements Myth 3: Vitamin D Alone Can Treat PCOS  Fact: Vitamin D may support insulin sensitivity, menstrual regularity and metabolic health, particularly when a deficiency is present. However, it is not a standalone treatment for PCOS. PCOS management may also include lifestyle changes, medicines and regular medical care. Source: The Role of Vitamin D Oral Supplementation in Insulin Resistance in Women with PCOS Myth 4: Every Irregular Period Is Caused By Vitamin D Deficiency Fact: Low vitamin D levels have been associated with irregular menstrual cycles in some studies. However, irregular periods can also be caused by stress, PCOS, thyroid conditions, weight changes, medicines and several other factors.  Source: Lower plasma 25-hydroxyvitamin D is associated with irregular menstrual cycles Myth 5: Everyone Needs Regular Vitamin D Testing Fact: Routine vitamin D testing may not be necessary for every healthy person. A healthcare professional may recommend a test based on a person's symptoms, medical history, risk factors or current treatment. Source: Endocrine Society Guideline Here are some facts about how vitamin D is absorbed, activated, and used by the body: 1. Your Liver And Kidneys Help Activate Vitamin D: Whether you get Vitamin D from sunlight, food or supplements, it first travels to the liver and then to the kidneys , where it is converted into it’s active form.  Source: Holick MF. (2007). Vitamin D Deficiency. N Engl J Med. 357:266–281. doi:10.1056/NEJMra070553  2. Take Vitamin D With Your Largest Meal:  Vitamin D is a fat-soluble vitamin, so taking it with a largest meal of the day that contains healthy fats improves absorption compared with taking it on an empty stomach. Source: Mulligan GB, Licata A. (2010). Taking vitamin D with the largest meal improves absorption. J Bone Miner Res. 25(4):928–930.   3. Vitamin D Works Like a Hormone, Not Just a Vitamin: The active form of vitamin D binds to the vitamin D receptor inside cells and helps regulate the activity of numerous genes. Through this mechanism, vitamin D supports bone health and contributes to immune function, cell growth and differentiation. Source: Carlberg C, Campbell MJ. (2013). Vitamin D receptor signaling mechanisms: Integrated actions of a well-defined transcription factor. Steroids, 78(2), 127–136. doi: 10.1016/j.steroids.2012.10.019. 4. Body Fat Can ‘Store Away’ Vitamin D: Vitamin D is stored in fat tissue. In people with higher body fat, more vitamin D may become trapped in these stores, leaving less available in the bloodstream. This is one reason obesity is associated with lower circulating vitamin D levels.  Source: Wortsman J et al. (2000). Decreased bioavailability of vitamin D in obesity. Am J Clin Nutr. 72(3):690–693. 5. Exposure To Sunlight Is Non-Negotiable During Supplementation:  Though the ideal time for vitamin D production is midday, regular and sensible sunlight exposure can support the body’s natural vitamin D levels. Source: Holick MF. (2004). Sunlight and Vitamin D for Bone Health and Prevention of Autoimmune Diseases, Cancers, and Cardiovascular Disease. Am J Clin Nutr. 80(Suppl):1678S–1688S.  6. More Is Not Always Better—Avoid Self-Prescription: Vitamin D can be toxic at extremely high intake levels. Published cases of vitamin D toxicity with hypercalcaemia, where both the vitamin D dose and blood concentration were known, involved daily intakes of 40,000 IU or more. Source: Vieth R. (1999). Vitamin D Supplementation, 25-Hydroxyvitamin D Concentrations, and Safety. American Journal of Clinical Nutrition, 69(5), 842–856. Quick Vitamin D Checklist Use this checklist as a quick reference for maintaining healthy vitamin D levels: Include natural or fortified sources of vitamin D in your diet.  Foods containing vitamin D may include fatty fish, egg yolks and fortified milk, cereals or plant-based drinks.  Get regular and sensible sunlight exposure while avoiding sunburn.  Take vitamin D supplements only in the recommended or prescribed dose.  Take vitamin D with a meal, preferably one that contains some healthy fat, to support absorption.  Check the labels of multivitamins and other supplements to avoid unknowingly taking too much vitamin D.  Inform your doctor about any medicines or supplements you are already taking.  Complete vitamin D blood tests or follow-up tests when advised by a healthcare professional.  Consult a healthcare professional if irregular periods continue, become unusually heavy or stop unexpectedly. Vitamin D can be obtained through sunlight, food and supplements. Because it is fat-soluble, taking it with a meal or snack containing some fat can improve absorption. Source: NIH Office of Dietary Supplements Common Mistakes To Avoid 1. Taking High Doses Without Medical Advice - Avoid a high dose just for faster results — the right amount depends on your age, health, diet and current vitamin D levels. 2. Taking More Than One Supplement Containing Vitamin D - Multivitamins, calcium supplements and vitamin D tablets can overlap. Check labels so you don't take more than recommended. 3. Depending Only On Supplements -  Supplements shouldn't replace a balanced diet, sensible sunlight or medical care — vitamin D can come from all three. 4. Expecting Vitamin D To Fix Every Menstrual Concern -  It may support menstrual wellness, but irregular periods have many causes. Don't delay medical advice while relying only on supplements. 5. Taking Vitamin D On An Empty Stomach - Vitamin D is fat-soluble, take it with a meal containing some fat for better absorption. 6. Ignoring Possible Medicine Interactions - Vitamin D can interact with certain medicines. Tell your doctor or pharmacist what else you're taking before starting it. 7. Continuing A High Dose Longer Than Advised - A doctor may prescribe a higher dose short-term for a deficiency, don't continue it longer than advised. The NIH advises checking supplement amounts carefully because excessive vitamin D can cause harmful calcium levels. It also notes that vitamin D supplements may interact with certain medicines. Frequently Asked Questions 1. Can vitamin D deficiency cause irregular periods? Low vitamin D levels have been associated with irregular menstrual cycles in some women. However, irregular periods can also have other causes, including PCOS, thyroid disorders, stress and weight changes. 2. Does vitamin D help with PCOS? Vitamin D may support insulin sensitivity, menstrual regularity and metabolic health, especially when a deficiency is present. It is not a standalone treatment for PCOS. 3. What is the best time to take vitamin D? Vitamin D can be taken at a convenient time, preferably with a meal. The cited study found improved absorption when it was taken with the largest meal of the day. 4. Can vitamin D help during menopause? Vitamin D supports calcium absorption, bone strength and muscle function, which are especially important during and after menopause. 5. Can too much vitamin D be harmful? Yes. Extremely high doses taken for long periods can lead to vitamin D toxicity and excessive calcium levels in the blood. High-dose supplements should be taken only under medical guidance. Disclaimer:This content is provided for educational and informational purposes only and does not constitute medical advice. Readers should consult a qualified healthcare professional before making health-related decisions. Smitha Ramesh Nutritionist • Founder, The Nutriverse With over 20 years of experience in health education, she is committed to promoting preventive nutrition and healthy living, helping individuals and communities reduce the risk of chronic and life threatening diseases. Through early intervention, practical dietary guidance, and sustainable lifestyle modifications, she empowers people to improve long term health outcomes and minimise disease related complications.