From the kiss of respect to platonic kiss to a passionate kiss like you see in the movies, bringing your lips in contact with someone else's is a sign of affection that most people enjoy. But since there are many kinds of kisses to reflect the many levels of affection you can have for someone, it can be nerve-wracking! Don't worry, though--this article will go over several kinds of kisses, as well as when, and how, to give them.
Basics
1 Steps
1.1 Before a Romantic Kiss
1.2 The Gentle Lip Lock (Romantic Kiss)
1.3 The French Kiss
1.4 The Platonic Kiss
1.5 The Kiss of Respect, or Worship
2 Common Kissing Issues
3 Tips
4 Warnings
Before a Romantic Kiss
1
Get your lips in proper kissing order. The most kissable lips are smooth and sweet, not dry, chapped and tense. The guidelines in How to Get Kissable Lips will help both men and women make their lips look more attractive and inviting. Here are the basics:
Exfoliate your lips to make them soft. You never want your lips hard or chapped and dry.
Moisturize your lips to keep them soft.
Relax your lips by parting them ever so slightly.
2
Look inviting and approachable. You might not realize it when you send a "leave me alone" message, so read up on How to Look Approachable. Uncross your arms, keep your hands away from your face, make eye contact, and smile! Similarly, read his or her body language - is this person into you? Or does this person seem uncomfortable?
3
a fish kiss.
a fish kiss.
Break the "touch barrier." Touch the person lightly on the arm or shoulder when you're talking. Just make it a quick, innocent touch and don't make a big deal out of it. Holding hands is also a good way to break the touch barrier. (Guys, you may want to read How to Touch a Girl for more ideas on how to break the touch barrier without overstepping boundaries. Girls, you may want to read How to Touch a Guy for advice.) If everything is going well, try kissing the person on the cheek. If you find your lips near their ear (like if you're hugging someone from behind, or whispering something to them) go in for a gentle kiss on the cheek and see how they respond.
Please note that the touch barrier is culture dependent. In certain cultures, e.g. Islamic, breaking the touch barrier is a big taboo that can land you in serious trouble. Be very careful.
4
Look at their lips.
Look at their lips.
Look at their lips. Make eye contact and then move your gaze briefly down to the person's lips. Then move your eyes back up to meet theirs and smile demurely. You don't have to be really obvious about it. Many people will take the hint, especially if they've read one of the many articles that lists this as a sign that a person wants to kiss or be kissed.
5
Kissing
Kissing
Approach for the kiss. Depending on your starting position you may need only to turn your head, or you may need to lean in a bit. You may want to use your hands to gently urge your partner’s body or head into position—you just want to guide his or her movement a little, you don’t want to forcibly move any part of his or her body or hold your partner in an uncomfortable position—but in general you just want to position yourself correctly and let your partner meet you. As you near your partner’s lips, maintain eye contact.
The Gentle Lip Lock (Romantic Kiss)
1
As your lips make contact with theirs, pucker them slightly and close your eyes. If you "overpucker" your lips will become tense, which is better for the platonic peck (described below), not for romance.
2
Kiss your partner's upper or lower lip gently, then pull away slightly.
Kiss your partner's upper or lower lip gently, then pull away slightly.
Kiss your partner's upper or lower lip gently, then pull away slightly. Put about an inch or 3 cm between you and your partner's lips.
3
Open your eyes. Once your gaze meets theirs, smile a little and decide whether or not to go for another kiss. If things are going well, move on to the next step. Or if one or both of you think that's enough for today, pull away, smile, and shift your gaze elsewhere.
4
Kiss your partner's upper or lower lip again, but this time part your lips so that their lip goes between yours. Apply a little bit of pressure closing your lips as you pull away. You can practice on the length of your finger to get an idea for how much pressure to apply. You can also gently pinch one of your lips between your index finger and thumb to see how it feels to have someone kiss you in this way.
5
Switch to the other lip. If you were kissing their upper lip, now go to their lower lip, and vice versa. Ideally, as you kiss someone's upper lip, they're kissing your lower lip, and vice versa, and you can go on like this for quite some time, alternating with closed lip kisses.
The French Kiss
Main Article: How to French Kiss
1
As you are locking and re-locking lips, brush your tongue against your partner's lips ever so slightly. This should make it clear that you want to French kiss. If your partner's tongue does not respond in like fashion or if they pull away, you will have to save the French kiss for another time when you are both ready.
2
Slowly open your mouth a little bit more and gently push your tongue a little farther into their mouth until the tip of your tongue meets the tip of theirs. Let your tongues brush against each other briefly and gently and then pull it away, back into your own mouth.
3
Close your mouth a little (not all the way) and open it again to start another kiss. This time you can push your tongue a little further into your partner's mouth, so that more of it brushes against theirs.
4
For a passionate kiss: Put your hand(s) on your partner's face, neck, or hair and hold them close.
For a passionate kiss: Put your hand(s) on your partner's face, neck, or hair and hold them close.
For a passionate kiss: Put your hand(s) on your partner's face, neck, or hair and hold them close. Gently suck or nibble on their lips here and there. Breathe deeply. Kiss the person like you just can't get enough of them, and like you might never get to kiss them again.
5
Finish off a French kiss with a little lip locking (as described in the previous section) or continue kissing, in which case you'll want to read the tips in How to Make Out.
The Platonic Kiss
1
Turn your head before you lean in. If you want to kiss someone on the cheek, and that someone is at risk of misinterpreting your intentions, make it clear that you're not going for the mouth by turning your head off to the side before you lean in.
2
Pucker your lips more tightly than you would for a romantic kiss. To know if you're puckering your lips correctly, kiss in the air. How loud is the kissing noise? It should be a clearly audible "pop" of your lips as you part them while sucking air in. A romantic kiss will barely make this noise because your lips are much more relaxed.
3
Keep it brief. The amount of time your lips spend on the other person's cheek or lips should be limited to whatever it takes to make that kissing noise described in the previous step - nothing more. If your lips linger, it won't seem so platonic. In some settings, it might be appropriate to not make any lip to skin contact at all; read up on How to Air Kiss.
The Kiss of Respect, or Worship
1
Kiss of respect
Kiss of respect
Bow or kneel before the other person. Look up in respect. Remain in this position during the kiss.
2
Take the person's hand (usually) gently and bring it close to your lips.
3
Pucker your lips more tightly than you would for a romantic kiss. To know if you're puckering your lips correctly, kiss in the air. How loud is the kissing noise? It should be a clearly audible "pop" of your lips as you part them while sucking air in. A romantic kiss will barely make this noise because your lips are much more relaxed.
4
Keep it brief. The amount of time your lips spend on the other person's hand should be limited to whatever it takes to make that kissing noise described in the previous step, no more. In some settings, it might be appropriate to not make any lip to skin contact at all; read up on How to Air Kiss.
Monday 12 March 2012
Potato Clock - Make a Potato Battery to Power an LED Clock
How To Make Electricity From Waste Onion Juice
The Advanced Energy Recovery System (AERS) is an anaerobic digester that turns shredded and pressed onion waste (aka onion juice) into biogas, which is then conditioned and turned into methane--the main component of natural gas. The gas goes into Fuel Cell Energy's 600 kilowatt fuel cell to be turned into power. Leftover onion waste--mostly pulp--is used as cattle feed.
In the past, all of Gills' onion waste was sent to decompose in fields. The method effectively returned the waste to the soil, but it also attracted insects. So Gills decided to invest $9.6 million in the first-of-its-kind AERS system. A pricey investment, to be sure, but Gills already received $2.7 million in incentives from Southern California Gas Company. The onion producer will also cut its power bills by $700,000 yearly and save $400,000 from not using manpower on spreading onions over fields. And then there are the environmental benefits; Gills will produce 35% to 40% of its electricity with the AERS system, cutting CO2 emissions by 30,000 tons each year.
Next up for Gills: exploring ways to recycle water left over after onion juice is recycled. SoCal Gas is picking up on Gills' AERS system, too, by looking at how methane produced at homes and dairies could be fed into the main gas pipeline. The technology is still primitive, but companies willing to invest upfront could ultimately reduce electricity costs and contribute to CO2 reductions.
How to Protect Your Facebook Account
Now a days Facebook becomes the number#1
Now a days Facebook becomes the number#1 social networking portal that touches every one’s life.
60% people are looking for control over their girlfriends Facebook account ..!!. A lot of people contact me about suspecting their boyfriend/girlfriend of cheating, They ask for a Tutorial for getting Facebook Account passwords.
There are many websites that give guaranteed solution for that and try to sell video that demonstrate that.
Protect Facebook account
I personally interested in Facebook security to reveal my few fellow guys,I looked for various Facebook methods taken on web about Facebook here i am going to share my experience of search for Facebook account security. I am going to expose whole my search on that topic and I don’t want people to ask this to me again and again.
Different Ways to get control over Facebook Account
Facebook account can be steal from one of following ways.
How to protect from Facebook Phishing Attack :
This is one of the most popular methods to get control over Facebook account online.also it is the one of the best popular and favorite method. Phishing not only allows you to hack Facebook but also can be used to hack any email account. You have to only get the trick used to make a phisher, which i think is very easy. Phishing is one of the easiest methods to foll someone and get Facebook account password. I mention the process for educational purpose only.
Protect from Key logger to get Facebook passwords Steal
Installing key-logger on victims machine and later read key logs to gain access to facebook account for free. To Install keylogger, you should have a physical access to victim’s computer.in case, you don’t have , then you can install key-logger remotely.
What a key-logger does is it stores the keystrokes into a text log file and then these logs can be used to get required Facebook password.
Secure Primary email address to protect Facebook account
let say,if you want to gain access to someones account, i think getting victims email address(Primary email address of Facebook) is easier than hacking of facebook. Most of the users uses 1 gmail or yahoo account email address as as primary email address. A genius person can easily gain over victims’ gmail account or yahoo email account.
After gaining control over primary email address of facebook, you simply use the “Forgot password” facility that will ask Facebook to send password reset email to your primary email address- which is already have.
Thus, your Facebook account password will be reset and to get control Facebook account you already have another alternative as well !
Now a days Facebook becomes the number#1 social networking portal that touches every one’s life.
60% people are looking for control over their girlfriends Facebook account ..!!. A lot of people contact me about suspecting their boyfriend/girlfriend of cheating, They ask for a Tutorial for getting Facebook Account passwords.
There are many websites that give guaranteed solution for that and try to sell video that demonstrate that.
Protect Facebook account
I personally interested in Facebook security to reveal my few fellow guys,I looked for various Facebook methods taken on web about Facebook here i am going to share my experience of search for Facebook account security. I am going to expose whole my search on that topic and I don’t want people to ask this to me again and again.
Different Ways to get control over Facebook Account
Facebook account can be steal from one of following ways.
- Facebook Phishing
- By use of Key logger
- Get control on Primary email address
How to protect from Facebook Phishing Attack :
This is one of the most popular methods to get control over Facebook account online.also it is the one of the best popular and favorite method. Phishing not only allows you to hack Facebook but also can be used to hack any email account. You have to only get the trick used to make a phisher, which i think is very easy. Phishing is one of the easiest methods to foll someone and get Facebook account password. I mention the process for educational purpose only.
Protect from Key logger to get Facebook passwords Steal
Installing key-logger on victims machine and later read key logs to gain access to facebook account for free. To Install keylogger, you should have a physical access to victim’s computer.in case, you don’t have , then you can install key-logger remotely.
What a key-logger does is it stores the keystrokes into a text log file and then these logs can be used to get required Facebook password.
Secure Primary email address to protect Facebook account
let say,if you want to gain access to someones account, i think getting victims email address(Primary email address of Facebook) is easier than hacking of facebook. Most of the users uses 1 gmail or yahoo account email address as as primary email address. A genius person can easily gain over victims’ gmail account or yahoo email account.
After gaining control over primary email address of facebook, you simply use the “Forgot password” facility that will ask Facebook to send password reset email to your primary email address- which is already have.
Thus, your Facebook account password will be reset and to get control Facebook account you already have another alternative as well !
How to Make Sperm Faster
I think the following ways :
1. Take multivitamins. Multivitamins contain nutrients like zinc and folic acid, which are necessary for improving the quantity, quality, and motility of sperm.
2. Eat fruits and vegetables. According to Mayoclinic.com, they "are rich in antioxidants, which may improve sperm health." Bananas and avocados, for example, are good sources of antioxidants.
3. Decrease stress. Not only does stress decrease a person's sexual appetite, it can also interfere with hormones that produce sperm and give them their motility.
4.Exercise regularly, especially intensive exercise like cardiovascular activity. Be sure, however, not to overdo exercise to the point of exhaustion. Men's hormone levels and sperm quality might drop due to exhaustion, resulting in less sperm movement and quantity.
5.Manage your weight. By doing so, men will have more normal sperm, resulting in improved quantity, quality, and motility. Too much body fat disturbs the production of reproductive hormones.
6.Do not use lubricants during sex. These solutions, and even saliva, can affect sperm motility.
7.Stay away from illegal drugs. Illegal drugs like marijuana and cocaine can decrease motility and increase the number of abnormal sperm.
1. Take multivitamins. Multivitamins contain nutrients like zinc and folic acid, which are necessary for improving the quantity, quality, and motility of sperm.
2. Eat fruits and vegetables. According to Mayoclinic.com, they "are rich in antioxidants, which may improve sperm health." Bananas and avocados, for example, are good sources of antioxidants.
3. Decrease stress. Not only does stress decrease a person's sexual appetite, it can also interfere with hormones that produce sperm and give them their motility.
4.Exercise regularly, especially intensive exercise like cardiovascular activity. Be sure, however, not to overdo exercise to the point of exhaustion. Men's hormone levels and sperm quality might drop due to exhaustion, resulting in less sperm movement and quantity.
5.Manage your weight. By doing so, men will have more normal sperm, resulting in improved quantity, quality, and motility. Too much body fat disturbs the production of reproductive hormones.
6.Do not use lubricants during sex. These solutions, and even saliva, can affect sperm motility.
7.Stay away from illegal drugs. Illegal drugs like marijuana and cocaine can decrease motility and increase the number of abnormal sperm.
How can I produce sperm more quickly?
Question
The wife and I are working on our first child. I need more love juice more often. How can I produce more sperm more quickly. A natural diet of unprocessed foods prefered. I also seek to boost my testosterone. How can I boost my testosterone. Again a natural diet of unprocessed foods is prefered.
Answer
1) Brightly colored fruits and veggies - rich in antioxidants
2) Oranges & citrus fruits - Vitamin C reduces risk of damaged sperm
3) Watermelon - good source of lycopene
4) Pumpkin seeds and baked beans - rich in zinc
5) Lean meat and poultry - rich in L-carnitine for sperm movement
They also said to avoid soy which may lead to poor sperm quality and alcohol which can lower testosterone.
Caffeine can go either way - three or more drinks a day may hamper fertility but other studes show that caffeine "may" help with a low sperm count.
The wife and I are working on our first child. I need more love juice more often. How can I produce more sperm more quickly. A natural diet of unprocessed foods prefered. I also seek to boost my testosterone. How can I boost my testosterone. Again a natural diet of unprocessed foods is prefered.
Answer
1) Brightly colored fruits and veggies - rich in antioxidants
2) Oranges & citrus fruits - Vitamin C reduces risk of damaged sperm
3) Watermelon - good source of lycopene
4) Pumpkin seeds and baked beans - rich in zinc
5) Lean meat and poultry - rich in L-carnitine for sperm movement
They also said to avoid soy which may lead to poor sperm quality and alcohol which can lower testosterone.
Caffeine can go either way - three or more drinks a day may hamper fertility but other studes show that caffeine "may" help with a low sperm count.
How To Produce Sperm More Effective
Boost Semen Production,
If you’re a man, chances are that you’re extremely concerned with how you perform sexually – whether you are fertile enough, whether you last long enough, or whether you make the woman satisfied. It can hurt your ego when you learn that you can’t seem to get your partner pregnant, despite how hard you both try. If you want help to improve your chances, you can do a few things to help you produce more semen and learn how to produce sperm. The following outlines some tips and tricks you can use to make yourself more fertile and virile, and produce a child.
Make sure that you are maintaining good habits. You have to maintain a good diet of legumes, lean meats, fresh fruits and vegetables, and even get plenty of rest and exercise regularly, so that you can be at your best in terms of your health.
Ensure that any junk food or processed food is cut out of your diet. You should stop smoking as well – not only is it bad for your health overall, but you can be rendered infertile in the long run. If you’re at all concerned with your fertility, know that smoking leads to circulation problems and even infertility.
How To Produce Sperm
Maintain adequate water intake throughout the day. Having plenty of water in your system will allow your body’s immune system to function better, as well as increase your ejaculate. Alcohol and coffee will further dehydrate your body, lessening your chances. On the other hand, you can offset this with increased water intake if you can’t quit.
There are supplements that exist if these health tips still won’t get you to the place you want to be in terms of semen production. If you keep taking regular multivitamin pills, you can increase your chances of how to produce semen and conceiving.
There are even herbal supplements out there that will help you specifically boost your sperm count, as well as make you better in bed. While you can find help in many of these supplements, consult your doctor in order to get their opinion before embarking on any such program to increase your fertility, to ensure its safety.
How To Produce Sperm
Herbal supplements and the above tips can really help you and your partner conceive a child if you think you’re ready; increase your sperm count,semen production and how to produce sperm with these great supplements. One potential problem for couples is the inability to conceive your children, so boost your chances as much as possible by making sure you maintain good reproductive health, and better health overall, in order to get where you need to be.
One Tip
Copulation should not be before 48 hours.
If you’re a man, chances are that you’re extremely concerned with how you perform sexually – whether you are fertile enough, whether you last long enough, or whether you make the woman satisfied. It can hurt your ego when you learn that you can’t seem to get your partner pregnant, despite how hard you both try. If you want help to improve your chances, you can do a few things to help you produce more semen and learn how to produce sperm. The following outlines some tips and tricks you can use to make yourself more fertile and virile, and produce a child.
Make sure that you are maintaining good habits. You have to maintain a good diet of legumes, lean meats, fresh fruits and vegetables, and even get plenty of rest and exercise regularly, so that you can be at your best in terms of your health.
Ensure that any junk food or processed food is cut out of your diet. You should stop smoking as well – not only is it bad for your health overall, but you can be rendered infertile in the long run. If you’re at all concerned with your fertility, know that smoking leads to circulation problems and even infertility.
How To Produce Sperm
Maintain adequate water intake throughout the day. Having plenty of water in your system will allow your body’s immune system to function better, as well as increase your ejaculate. Alcohol and coffee will further dehydrate your body, lessening your chances. On the other hand, you can offset this with increased water intake if you can’t quit.
There are supplements that exist if these health tips still won’t get you to the place you want to be in terms of semen production. If you keep taking regular multivitamin pills, you can increase your chances of how to produce semen and conceiving.
There are even herbal supplements out there that will help you specifically boost your sperm count, as well as make you better in bed. While you can find help in many of these supplements, consult your doctor in order to get their opinion before embarking on any such program to increase your fertility, to ensure its safety.
How To Produce Sperm
Herbal supplements and the above tips can really help you and your partner conceive a child if you think you’re ready; increase your sperm count,semen production and how to produce sperm with these great supplements. One potential problem for couples is the inability to conceive your children, so boost your chances as much as possible by making sure you maintain good reproductive health, and better health overall, in order to get where you need to be.
One Tip
Copulation should not be before 48 hours.
Sunday 11 March 2012
Chinese Phoenix Tattoo Meaning
Phoenix Meaning as a Tattoo - The Fire
I find it interesting that as a tattoo, the phoenix has gravitated toward a more feminine association, as I find it a strong representation of both, as the Asian cultures have adopted.
But you do seem to find far more women embracing the phoenix than men.
As with any fire, there's the sense of purification coming from fire, as represented by going through difficult times that try you as fire, and transforms you into a new person if you can survive those purging times. That's the flame and fire side of it.With the Chinese, the phoenix was very important, with only the dragon holding a more important place in their culture. Only the Chinese Empress was allowed to wear the phoenix as a symbol, which represented the union of yin and yang, symbolizing virtue and grace.
The Meaning of the Phoenix Itself
For the phoenix itself, in the tattooing world, it is more associated with a representing a number of good qualities in a person, things like kindness, duty and being reliable, among others.
This seems to mean that those emerging from the fire and ashes end up with admirable qualities that represent being a new person.
Hey, I told you there was a lot of meaning attached to the phoenix tattoo. But let's face it, in the end, they just look good, and I would bet that's the reason, more than most others, people get them.
In the Asian countries that would be different, but in the West I believe that's the case.
I find it interesting that as a tattoo, the phoenix has gravitated toward a more feminine association, as I find it a strong representation of both, as the Asian cultures have adopted.
But you do seem to find far more women embracing the phoenix than men.
As with any fire, there's the sense of purification coming from fire, as represented by going through difficult times that try you as fire, and transforms you into a new person if you can survive those purging times. That's the flame and fire side of it.With the Chinese, the phoenix was very important, with only the dragon holding a more important place in their culture. Only the Chinese Empress was allowed to wear the phoenix as a symbol, which represented the union of yin and yang, symbolizing virtue and grace.
The Meaning of the Phoenix Itself
For the phoenix itself, in the tattooing world, it is more associated with a representing a number of good qualities in a person, things like kindness, duty and being reliable, among others.
This seems to mean that those emerging from the fire and ashes end up with admirable qualities that represent being a new person.
Hey, I told you there was a lot of meaning attached to the phoenix tattoo. But let's face it, in the end, they just look good, and I would bet that's the reason, more than most others, people get them.
In the Asian countries that would be different, but in the West I believe that's the case.
Great Phoenix Tattoo on Woman's Back
Tattoo on man's shoulder
Saturday 10 March 2012
Symptoms of Pregnancy
An ill informed prospective mother may only realize that she is or may be pregnant after a couple of months into her pregnancy when obvious signs show-up(swelling up of the belly). However, there are many other signs and symptoms of pregnancy that you should look out for. The more symptoms you have the more likely that you’re pregnant. It is advisable to take note of the signs and symptoms mentioned below in order to keep a check on your bodily function and if you’re experiencing most or even some of them, you should contact a doctor to make sure that you and your baby are well nourished and that the proper pregnancy procedures are followed.
- Missing your period - This is one of the most common sign of pregnancy. If you are regular with your period and by chance you miss it or it’s delayed, it’s worth trying a Pregnancy test, especially if you’re at a child bearing age.
- Elevated sense of taste – Pregnancy brings about a change in the sense of taste for many women. Some generally complain of not being able to taste the food they usually like, while others complain of a metallic taste that incessantly lingers in their mouth.
- Exhaustion – feeling fatigued/exhausted too often? If so, it may be a sign that you’re pregnant. This is a classic symptom experienced during the early stages of one’s pregnancy. Elevated levels of the progesterone hormone that’s only released when you’re pregnant can make you feel fatigued easily.
- Darkened areolas – Darkening of the skin around your nipples may be a sign that you are pregnant. This symptom also occurs due to hormone imbalance or could be carried over from your previous pregnancy. Whatever is the case being sure to get you tested?
- Food cravings – Although not a sure symptom, food cravings are often connected to pregnancies. However this is not a reliable symptom as one may crave for food for several non-pregnancy related reasons as well.
Management of Type-2 Diabetes
Type 2 diabetes is the non-insulin dependent form of diabetes. It accounts for around 90-95% of all people who suffer from diabetes. It may be insulin resistant and/or may be characterized by abnormal insulin secretion. Type 2 diabetes is a fast spreading epidemic, affecting both developing and developed countries alike. Its cases in India are increasing tremendously, mainly as a result of the ever changing demography.
If Type 2 diabetes has been diagnosed in its initial stages, it could sometimes be managed by tweaking one’s lifestyle a bit to include a healthy diet plan and a well worked out exercise routine. If however this does not work and the disease starts to progress, prescription drugs are necessary to help control the patient’s blood glucose levels. These prescribed drugs however must be accompanied by healthy eating habits and daily workout sessions for optimum results.
Even though Type 2 diabetes is non-insulin dependent, it may be required to take insulin if the disease progresses a great deal as it will help in controlling your blood glucose levels. In eventuality, if your body stops producing enough insulin on its own then regular insulin shots might not be enough, prescription drugs may also be necessary along with the insulin.
‘Blood glucose monitoring’ is essential to make sure that the treatment that a patient is following is controlling his/her blood glucose levels adequately. It does not matter what kind of treatment one follows, it is vital to adhere to your doctors instructions. The pattern of treatment adopted depends entirely on the individual and his/her circumstances.
While some patients can control their blood sugar levels with their diet and regular exercise alone, many must resort to medication or insulin therapy as well. The drugs that are normally associated with Type-2 diabetes are:-
If Type 2 diabetes has been diagnosed in its initial stages, it could sometimes be managed by tweaking one’s lifestyle a bit to include a healthy diet plan and a well worked out exercise routine. If however this does not work and the disease starts to progress, prescription drugs are necessary to help control the patient’s blood glucose levels. These prescribed drugs however must be accompanied by healthy eating habits and daily workout sessions for optimum results.
Even though Type 2 diabetes is non-insulin dependent, it may be required to take insulin if the disease progresses a great deal as it will help in controlling your blood glucose levels. In eventuality, if your body stops producing enough insulin on its own then regular insulin shots might not be enough, prescription drugs may also be necessary along with the insulin.
‘Blood glucose monitoring’ is essential to make sure that the treatment that a patient is following is controlling his/her blood glucose levels adequately. It does not matter what kind of treatment one follows, it is vital to adhere to your doctors instructions. The pattern of treatment adopted depends entirely on the individual and his/her circumstances.
While some patients can control their blood sugar levels with their diet and regular exercise alone, many must resort to medication or insulin therapy as well. The drugs that are normally associated with Type-2 diabetes are:-
- Metformin – Lowers glucose production in the liver.
- Glipizide, Glyburide and Glimepiride – Stimulates the pancreas in order to produce and release more insulin.
- Sitagliptin, Saxagliptin, Repaglinide, and nateglinide Exenatide.
- Exenatide and liraglutide (injected).
Different Types of Diabetes
There are three types of diabetes – Type 1, Type 2, and gestational Diabetes. The two major ones being Type1 and Type2 diabetes.
Type 1 diabetes, is also known as ‘insulin dependent diabetes mellitus (IDDM), or ‘juvenile onset diabetes mellitus’. In this form of diabetes the pancreas is affected by a autoimmune attack by the body itself and thereby it is unable to produce insulin on its own. A majority of patients who ail from type1 diabetes have been found to contain abnormal antibodies in their blood stream. These antibodies are proteins that are present in the blood that form a part of the body’s immune system. A patient struck with type1 diabetes must completely rely on insulin medication for his/her survival. Since type1 diabetes is a autoimmune disease, antibodies and inflammatory cells are manufactured by the body’s immune system (mistakenly), these antibodies and inflammatory cells in turn cause damage and harm to a patient’s own body tissue.
Type2 diabetes is also known as ‘non-insulin dependent diabetes mellitus (NIDDM), or ‘adult onset diabetes mellitus (AODM). As compared to type one diabetes, patients suffering from type2 diabetes can still produce insulin. However, their production of insulin is well below the required mark. In some cases it is noticed that the pancreas generates insulin in larger quantities than required. Type2 diabetes is characterized by a lack of sensitivity to insulin by the fat and muscle cells in particular.
Sometimes, the insulin manufactured by the pancreas in type2 diabetes may be defective. There may be a steady drop in beta cell manufacture of insulin that worsens glucose control. This steady decline in insulin may ultimately result in a patient undergoing insulin therapy.
Type2 diabetes is usually seen in patients above the age of 30. However, in recent times there has been a rapid increase in children (barely in their teens) who are being affected by this disease. Type2 diabetes in today’s world more common than type1 diabetes in children, which was unheard off in the past. This recent unprecedented change in trend is mainly attributed to increase in one’s body weight, unhealthy eating habits and lack of regular exercise.
Type 1 diabetes, is also known as ‘insulin dependent diabetes mellitus (IDDM), or ‘juvenile onset diabetes mellitus’. In this form of diabetes the pancreas is affected by a autoimmune attack by the body itself and thereby it is unable to produce insulin on its own. A majority of patients who ail from type1 diabetes have been found to contain abnormal antibodies in their blood stream. These antibodies are proteins that are present in the blood that form a part of the body’s immune system. A patient struck with type1 diabetes must completely rely on insulin medication for his/her survival. Since type1 diabetes is a autoimmune disease, antibodies and inflammatory cells are manufactured by the body’s immune system (mistakenly), these antibodies and inflammatory cells in turn cause damage and harm to a patient’s own body tissue.
Type2 diabetes is also known as ‘non-insulin dependent diabetes mellitus (NIDDM), or ‘adult onset diabetes mellitus (AODM). As compared to type one diabetes, patients suffering from type2 diabetes can still produce insulin. However, their production of insulin is well below the required mark. In some cases it is noticed that the pancreas generates insulin in larger quantities than required. Type2 diabetes is characterized by a lack of sensitivity to insulin by the fat and muscle cells in particular.
Sometimes, the insulin manufactured by the pancreas in type2 diabetes may be defective. There may be a steady drop in beta cell manufacture of insulin that worsens glucose control. This steady decline in insulin may ultimately result in a patient undergoing insulin therapy.
Type2 diabetes is usually seen in patients above the age of 30. However, in recent times there has been a rapid increase in children (barely in their teens) who are being affected by this disease. Type2 diabetes in today’s world more common than type1 diabetes in children, which was unheard off in the past. This recent unprecedented change in trend is mainly attributed to increase in one’s body weight, unhealthy eating habits and lack of regular exercise.
Different Causes of Diabetes
There are three types of diabetes – Type1, Type2, and Gestational diabetes. There has been extensive research done in each of the three types, to determine the cause of the disease. After years of searching for the reason behind the occurrence of this disease, there has been no luck. However, certain contributing factors have been ascertained, they are as follows:-
- Sex – Diabetes occurs mostly in elderly people(30years and above). It affects more males than females, the difference however isn’t much. In women, it mostly affects those women who might have undergone multiple pregnancies or who suffer from Polycystic Ovarian Syndrome.
- Drugs – There are certain drugs that are said to induce diabetes, these are: Ziprasidone(Geodon), Quetiapine(Seroquel), olanzapine(Zyprexa), risperidone(risperdal, and Clozapine(Clozaril).
- Stress – Sometimes emotional or physical stress is stated as the initial cause of diabetes. Any disturbance in Corticosteroid (steroid hormone) may lead to clinical signs of the disease.
- Hypertension - According to various studies carried out in the recent past, hypertension has been linked to diabetes on several occasions. It is said to be one of the factors that help bring about the disease in a person.
- Hereditary – It is believed that one of the foremost causes of diabetes is it’s transference from generation to generation through ones genes. The level of risk is greatly dependent on how closely related a diabetic is to you, example, if your father is diabetic, the risk of you acquiring the disease is minimal (2-3%); if your mother is diabetic the risk is much more; however if both parents are diabetic the risk is much greater.
- Age – Diabetes may show up at any age. However, it predominantly shows up around 50years of age or above. There’s more possibility of you getting the disease at an older age (30+).
- Weight Gain – As one gains weight, it increases his/her insulin resistance. If one’s body fat exceeds 30%, BMI 25+, waist – 35” (women) and 40” (female), diabetes might set in.
- Procrastination – Individuals who are accustomed to living a relaxed/sedentary lifestyle are more prone to diabetes than those who stay active (exercising at least three times a week).
Ayurveda for Hair Loss
Ayurvedic medication if often believed to be a very reliable cure for hair loss. Though it takes time and may require other treatment methods apart from the prescribed herbal drugs, ayurveda is said to be a lifelong cure i.e., once it takes affect it cures the person for life (no chances of a relapse).
Especially if you’re the type of person who has tried plenty for different types of hair-oils, shampoos, prescribes allopathic drugs, etc, with no or almost negligible results do not lose hope as ayurveda might just be the answer you were looking for.
Aurvedic treatment for medication usually entails a combination of meditation, diet, breathing exercises, aromatherapy, oil massage, and some prescribed herbal drugs(not compulsory).
Some components that form a part of this holistic system of medicine i.e. ‘Ayurveda’ are as follows:-
(The following treatment procedures are meant for hair loss and hair loss only)
Diet
Sesame seeds: White sesame seeds are rich in magnesium and calcium. Have two tablespoons of it daily, it will help in keeping the hair loss at bay.
Vegetables and fruits: Vegetables and fruits play their part in preventing hair loss. Their quality of being ‘rich in fiber’ helps aid hair fall prevention. If you’re not much of a vegetable eater, it may be a wise decision to at least add some green-leafy vegetables in your everyday meals, as they are very rich in starch and help in preventing hair loss a great deal.
Other dietary components include – Yoghurt, Non-Alcoholic drinks, and Aloe Vera.
Massage
Apart from the diet, massages are also a vital part of this ayurvedic treatment. Coconut hair oil, Vitamin E oil, Bhrahmi and Bhingraj oil are just some of the oils used in ayurvedic treatment of hair loss.
Herbs
Horsetail, sage tea and cider vinegar are some of the well known herbs that help to curb hair loss.
Being a natural mode of treatment, Ayurveda has no side effects at all. Not only does it not have any side effects, moreover its benefits are far-reaching. Ayurveda is world renowned, be sure to try it.
Especially if you’re the type of person who has tried plenty for different types of hair-oils, shampoos, prescribes allopathic drugs, etc, with no or almost negligible results do not lose hope as ayurveda might just be the answer you were looking for.
Aurvedic treatment for medication usually entails a combination of meditation, diet, breathing exercises, aromatherapy, oil massage, and some prescribed herbal drugs(not compulsory).
Some components that form a part of this holistic system of medicine i.e. ‘Ayurveda’ are as follows:-
(The following treatment procedures are meant for hair loss and hair loss only)
Diet
Sesame seeds: White sesame seeds are rich in magnesium and calcium. Have two tablespoons of it daily, it will help in keeping the hair loss at bay.
Vegetables and fruits: Vegetables and fruits play their part in preventing hair loss. Their quality of being ‘rich in fiber’ helps aid hair fall prevention. If you’re not much of a vegetable eater, it may be a wise decision to at least add some green-leafy vegetables in your everyday meals, as they are very rich in starch and help in preventing hair loss a great deal.
Other dietary components include – Yoghurt, Non-Alcoholic drinks, and Aloe Vera.
Massage
Apart from the diet, massages are also a vital part of this ayurvedic treatment. Coconut hair oil, Vitamin E oil, Bhrahmi and Bhingraj oil are just some of the oils used in ayurvedic treatment of hair loss.
Herbs
Horsetail, sage tea and cider vinegar are some of the well known herbs that help to curb hair loss.
Being a natural mode of treatment, Ayurveda has no side effects at all. Not only does it not have any side effects, moreover its benefits are far-reaching. Ayurveda is world renowned, be sure to try it.
Ten Tips for a Healthy Pregnancy
There are certain tips that if followed during pregnancy could lead to /result in both the mother and the baby being healthy. Wouldn’t it be nice to feel wonderful/comfortable during your pregnancy?, well the following tips will help you to experience the joys of a healthy pregnancy:-
Water – During ones pregnancy it is important to drink plenty of water. During pregnancies one gets dehydrated easily due to an elevated blood volume (about 30%). Especially when you feel your lips or mouth are too dry, be sure to drink a glass or two of water.
Calcium – 1,500mg of calcium a day is the basic quantity of calcium pregnant women must consume each day. It can be taken in a chewable, liquid or powdered form and is advisable to be taken at night as it aides sleeping.
Fish oils – DHA, an essential fatty acid found in fish oil is a major ingredient in the constitution of our brain. It is essential that pregnant women consume the right quantity of fish oil in order for their baby to develop healthy and optimal brain tissue. Maybe this is the reason behind the old saying, ‘fish is good for the brain’.
Exercise – Exercise as you may well know is an essential component of a healthy lifestyle. It is said to reduce stress a great deal as well, hence walking for at least ten to twenty minutes every day or taking a exercise class could prove quite helpful in pregnancies to stay fit and also keep your stress levels low.
Sleep – It is important to get adequate sleep whilst pregnant. Sleep for at least 7 to 8 hours at night. If you’re for whatever reason not able to get proper/uninterrupted sleep at night make sure you take regular naps throughout the day.
Other tips include – Wear comfortable clothes and non-restrictive shoes, don’t smoke, don’t drink alcohol, avoid caffeine, consume five to six balanced meals a day, make sure to always wear a safety belt whilst travelling, and do not at any cost take any unprescribed medication, herbal or others without consulting your doctor.
Water – During ones pregnancy it is important to drink plenty of water. During pregnancies one gets dehydrated easily due to an elevated blood volume (about 30%). Especially when you feel your lips or mouth are too dry, be sure to drink a glass or two of water.
Calcium – 1,500mg of calcium a day is the basic quantity of calcium pregnant women must consume each day. It can be taken in a chewable, liquid or powdered form and is advisable to be taken at night as it aides sleeping.
Fish oils – DHA, an essential fatty acid found in fish oil is a major ingredient in the constitution of our brain. It is essential that pregnant women consume the right quantity of fish oil in order for their baby to develop healthy and optimal brain tissue. Maybe this is the reason behind the old saying, ‘fish is good for the brain’.
Exercise – Exercise as you may well know is an essential component of a healthy lifestyle. It is said to reduce stress a great deal as well, hence walking for at least ten to twenty minutes every day or taking a exercise class could prove quite helpful in pregnancies to stay fit and also keep your stress levels low.
Sleep – It is important to get adequate sleep whilst pregnant. Sleep for at least 7 to 8 hours at night. If you’re for whatever reason not able to get proper/uninterrupted sleep at night make sure you take regular naps throughout the day.
Other tips include – Wear comfortable clothes and non-restrictive shoes, don’t smoke, don’t drink alcohol, avoid caffeine, consume five to six balanced meals a day, make sure to always wear a safety belt whilst travelling, and do not at any cost take any unprescribed medication, herbal or others without consulting your doctor.
Ways to Avoid Hair Loss
Hair loss is something that we normally do not want to deal with. It is a sign of fleeting beauty; it is sad and awkward to have less hair or worse still, a bald patch. Therefore it is important to maintain ones hair as well as possible. Maintaining hair is not a very difficult thing to do, first and foremost it requires a person to lead a healthy life style.
Here are some tips to avoid hair loss:
Take care of your hair- Firstly, why does the problem of hair fall arise? Mainly because people do not take good care of their hair. Therefore, it is important to take care of one’s hair. Be mindful of things like dying, heating, etc. Heating the hair can kill the hair proteins and hence hair will face trouble to grow. It is also important to understand that most products that get advertised are not what they claim to be. They may include harmful chemicals that may destroy the hair. Therefore, one should be very careful and maintain one’s hair.
Washing the hair regularly and also shampooing- People often ignore the fact that they need to get their hair washed and apply shampoo. Especially if someone has an outside job and needs to stay in the outdoors a lot then washing and shampooing the hair is a must. However, after your hair wash do not go on and dry the hair by rubbing vigorously or combing wildly. Be gentle and nice with the hair.
Eating- Do eat well in order to keep the hair healthy and nice. Protein, Vitamin C, Iron, and most minerals are essential for a strong and nice hair. Eating well is very important. Also a very important thing is to get good amount of sleep. If sleep is not proper then a lot of problems may appear, and hair loss is just one of them.
Here are some tips to avoid hair loss:
Take care of your hair- Firstly, why does the problem of hair fall arise? Mainly because people do not take good care of their hair. Therefore, it is important to take care of one’s hair. Be mindful of things like dying, heating, etc. Heating the hair can kill the hair proteins and hence hair will face trouble to grow. It is also important to understand that most products that get advertised are not what they claim to be. They may include harmful chemicals that may destroy the hair. Therefore, one should be very careful and maintain one’s hair.
Washing the hair regularly and also shampooing- People often ignore the fact that they need to get their hair washed and apply shampoo. Especially if someone has an outside job and needs to stay in the outdoors a lot then washing and shampooing the hair is a must. However, after your hair wash do not go on and dry the hair by rubbing vigorously or combing wildly. Be gentle and nice with the hair.
Eating- Do eat well in order to keep the hair healthy and nice. Protein, Vitamin C, Iron, and most minerals are essential for a strong and nice hair. Eating well is very important. Also a very important thing is to get good amount of sleep. If sleep is not proper then a lot of problems may appear, and hair loss is just one of them.
Precaution during Pregnancy
The moment the pink line on the pregnancy test kit confirms the pregnancy, excitement and worry sets in together. This is common especially in case of first time mommies. However, pregnancy is not that a difficult thing. Just a few basic things which can be easily taken care of & you are all set to have a safe and healthy pregnancy. The best way to remove all the fear and doubts, is to educate yourself in all aspects of pregnancy. The first thing you need to understand is that your immune system is no longer that strong as it usually was. This makes you prone to diseases easily and that is the reason an extra care needs to be taken during pregnancy. This extra care is mostly a part of your daily routine, all you have to do is to ensure that you follow it religiously.
Here are a few precautions to be taken during pregnancy :
Healthy eating habits: As I said earlier, that you immune system is not that strong as it was earlier, it is essential to resort to healthy eating habits. Ensure that you wash fruits and vegetables thoroughly before eating. Avoid unpasteurized dairy products. Ensure that the meat and fish are fully cooked before eating. Chicken, mutton, eggs, alcohol, smoking, tobacco, betel nut, pan masala, caffeine(in any form) is a strict no in pregnancy. Ensure intake of food rich in protein, calcium, folic acid, minerals & vitamins. Fish is a good source of protein. Dry fruits like dates or green leafy vegetables like palak, matt or beet and carrots are a good source of iron. Avoid foods with a lot of heat like papaya, suran etc. In case of gas or constipation eat food which is easy to digest.
Changed lifestyle : Our current hectic, stressful lifestyle is not a good sign for pregnancy. A change in such a lifestyle is a must for healthy pregnancy. Stress is supposed to be far away. Overexertion and lifting of heavy weights need to be avoided. No blood donations during pregnancy. A good sleep is a must. Always ensure to sleep on a side and not on back. Avoid tight clothes and high heels, be comfortable. Stay away from short temper, stress, fear, depression, anxiety as they affect baby’s mind. A 30 min walk daily is a good way to exercise during pregnancy.
Certain Don’ts : You need to keep away from animals as the parasites on them affects the baby’s development. Avoid saunas and hot tubs as a temperature higher than the body temperature, affects the growth of the baby. Avoid any medicines and herbs without consulting your doctor.
These are few precautions that can be easily taken for a healthy pregnancy.
Here are a few precautions to be taken during pregnancy :
Healthy eating habits: As I said earlier, that you immune system is not that strong as it was earlier, it is essential to resort to healthy eating habits. Ensure that you wash fruits and vegetables thoroughly before eating. Avoid unpasteurized dairy products. Ensure that the meat and fish are fully cooked before eating. Chicken, mutton, eggs, alcohol, smoking, tobacco, betel nut, pan masala, caffeine(in any form) is a strict no in pregnancy. Ensure intake of food rich in protein, calcium, folic acid, minerals & vitamins. Fish is a good source of protein. Dry fruits like dates or green leafy vegetables like palak, matt or beet and carrots are a good source of iron. Avoid foods with a lot of heat like papaya, suran etc. In case of gas or constipation eat food which is easy to digest.
Changed lifestyle : Our current hectic, stressful lifestyle is not a good sign for pregnancy. A change in such a lifestyle is a must for healthy pregnancy. Stress is supposed to be far away. Overexertion and lifting of heavy weights need to be avoided. No blood donations during pregnancy. A good sleep is a must. Always ensure to sleep on a side and not on back. Avoid tight clothes and high heels, be comfortable. Stay away from short temper, stress, fear, depression, anxiety as they affect baby’s mind. A 30 min walk daily is a good way to exercise during pregnancy.
Certain Don’ts : You need to keep away from animals as the parasites on them affects the baby’s development. Avoid saunas and hot tubs as a temperature higher than the body temperature, affects the growth of the baby. Avoid any medicines and herbs without consulting your doctor.
These are few precautions that can be easily taken for a healthy pregnancy.
Steps for Pregnancy Test
Amongst all the pregnancy tests available, the ‘home pregnancy test’ is the most widely used form, due to its ease of use and since it’s easily accessible. The accuracy of the test results depends on how well you read and analyze the instructions and thereafter interpret the results.
There is a procedure one must follow while using a pregnancy test. The steps involved are as follows:-
If possible try and purchase it from a big/renowned pharmacy as you will more likely be able to obtain a newer/better product, rather than purchasing one that has been sitting on the shelves for months. Buying a pregnancy test from a good pharmacy not only enables you to acquire a newer product but also ensures its authenticity. Also, be sure to glance at the expiration date to avoid incorrect results.
Once you’re ready to take the test make sure you wash your hands thoroughly with soap and preferably warm water.
Depending on the type of test, you may need to urinate into a collection cup or directly onto the stick. Either way you must remember to let out a bit of your urine first and then make use of the remaining urine for the test.
If you’re using the stick for testing make sure you pee on the absorbent tip side of the stick(‘result window’ must face upwards) for about 5-10 seconds or as per what’s mentioned on the packaging. On the other hand if you’re using the collection cup procedure you must first collect your urine in the cup provided and then dip the absorbent end of the pregnancy test into the urine for 5-10s seconds or as mentioned on the packaging.
You must now wait for the test to analyze your urine, make sure to go over the instructions for the exact amount of time you must wait as different tests have different time frames. Once the time has elapsed you must take a reading of the result window and connect the symbol with the symbol given on the packaging to know whether you’re pregnant or not.
There is a procedure one must follow while using a pregnancy test. The steps involved are as follows:-
If possible try and purchase it from a big/renowned pharmacy as you will more likely be able to obtain a newer/better product, rather than purchasing one that has been sitting on the shelves for months. Buying a pregnancy test from a good pharmacy not only enables you to acquire a newer product but also ensures its authenticity. Also, be sure to glance at the expiration date to avoid incorrect results.
Once you’re ready to take the test make sure you wash your hands thoroughly with soap and preferably warm water.
Depending on the type of test, you may need to urinate into a collection cup or directly onto the stick. Either way you must remember to let out a bit of your urine first and then make use of the remaining urine for the test.
If you’re using the stick for testing make sure you pee on the absorbent tip side of the stick(‘result window’ must face upwards) for about 5-10 seconds or as per what’s mentioned on the packaging. On the other hand if you’re using the collection cup procedure you must first collect your urine in the cup provided and then dip the absorbent end of the pregnancy test into the urine for 5-10s seconds or as mentioned on the packaging.
You must now wait for the test to analyze your urine, make sure to go over the instructions for the exact amount of time you must wait as different tests have different time frames. Once the time has elapsed you must take a reading of the result window and connect the symbol with the symbol given on the packaging to know whether you’re pregnant or not.
Most Common Problems during Pregnancy
You need to cope up with a lot of changes that are continuously happening when you are pregnant. It is a mixed feeling, at times, the changes are irritating and unwanted and at times, they seem to be quite exciting and joyful. It is not necessary that all of the women go through the unpleasant problems of pregnancy but if you do, it is very important to discuss the same with your physician. Let’s take a look at the most common problem during pregnancy:
Morning Sickness: Morning sickness is one of the first signs of pregnancy that sets in. You can feel nauseous in the morning or throughout the day. The best way to tackle this problem is to keep eating, stay away from heat and odors that worsens the feeling.
Abdominal Pain, Back Pain and cramps: Pregnancy exerts a lot of pressure on our body. Hence, a back pain, abdominal pain is very common during pregnancy. Exercising, stretching, massaging, heating are some of the ways that helps in relieving the pain. Staying hydrated also helps in relaxing.
Constipation and Diarrhea: The only solution to both the situation is stay hydrated. 6-8 glasses of water per day are a must.
Swelling: This is the most common problem because of the weight gain in pregnancy. Avoid standing for a long time and wear comfortable shoes. Relax your legs when seated and asleep.
Headache & Heartburn: This is again very common in pregnancy. Headache is mostly due to the increases blood circulation. Eat small and healthy meals with lot of water. Avoid spicy foods, caffeine and chocolates.
Cold, Cough, sinus and sore throat: The best thing to do is consult your doctor immediately for medication, before the situation worsens.
Bladder Problems go hand in hand with pregnancy. Avoid junk food, high acidic foods, caffeine, sugar, tea. Cranberry juice and vitamin C supplements daily are the best way to tackle bladder problems.
Allergies and Insomnia are other common problems in pregnancy.
Any symptoms of these problems, it’s best to consult the doctor and start medications immediately for a safe pregnancy.
Morning Sickness: Morning sickness is one of the first signs of pregnancy that sets in. You can feel nauseous in the morning or throughout the day. The best way to tackle this problem is to keep eating, stay away from heat and odors that worsens the feeling.
Abdominal Pain, Back Pain and cramps: Pregnancy exerts a lot of pressure on our body. Hence, a back pain, abdominal pain is very common during pregnancy. Exercising, stretching, massaging, heating are some of the ways that helps in relieving the pain. Staying hydrated also helps in relaxing.
Constipation and Diarrhea: The only solution to both the situation is stay hydrated. 6-8 glasses of water per day are a must.
Swelling: This is the most common problem because of the weight gain in pregnancy. Avoid standing for a long time and wear comfortable shoes. Relax your legs when seated and asleep.
Headache & Heartburn: This is again very common in pregnancy. Headache is mostly due to the increases blood circulation. Eat small and healthy meals with lot of water. Avoid spicy foods, caffeine and chocolates.
Cold, Cough, sinus and sore throat: The best thing to do is consult your doctor immediately for medication, before the situation worsens.
Bladder Problems go hand in hand with pregnancy. Avoid junk food, high acidic foods, caffeine, sugar, tea. Cranberry juice and vitamin C supplements daily are the best way to tackle bladder problems.
Allergies and Insomnia are other common problems in pregnancy.
Any symptoms of these problems, it’s best to consult the doctor and start medications immediately for a safe pregnancy.
Cough During Pregnancy
Slightest change or symptoms of any illness during pregnancy, creates a panicky situation. But it is very obvious for us to be prone to infections because during pregnancy our immune system is at its lowest level, to prevent the body from rejecting the fetus. You might experience a severe cough making you feel miserable. But this can be taken care with medications after seeking a medical advice. Also, there is no need to worry about your pregnancy, because even a severe cough doesn’t affect your Pregnancy adversely.
Also, it is best to seek home remedies, instead of medications, to get rid of the unwanted cough. Here are a few quick home remedies:
Onion juice with honey serves as an effective cough syrup.
Hot beverages like Black tea with ginger, nutritious chicken soup with onions and vegetables etc.
Salt water gargles; steam is another effective way to soothe your cough.
Honey and basil leaves paste is the best remedy for cough. Alternatively, boiled basil leaves water with honey is also a good cough drink.
If these remedies do not seem to work, the best thing is to consult your doctor and take medications as prescribed. Alternatively, you can also work towards boosting your immune system by eating a healthy diet that includes fresh fruits and vegetables. Also, additional vitamin and mineral supplements can be taken, as advised by the doctor, to fight infections. You also need to control your stress levels which can be a cause of your cough.
Only in unavoidable circumstances, the doctor might prescribe antibiotics, which are safe to be taken during pregnancy. But always remember the thumb rule to take the medications only on Doctor’s advice and that the Doctor knows you are pregnant, before he prescribes any medications or antibiotics.
In case of persistent or recurrent cough, the doctor might advice certain tests to find out if there is an infection.
It is good to be vigilant, but no need to worry at all, because even the severe of coughs do not have any negative effects on your pregnancy.
Also, it is best to seek home remedies, instead of medications, to get rid of the unwanted cough. Here are a few quick home remedies:
Onion juice with honey serves as an effective cough syrup.
Hot beverages like Black tea with ginger, nutritious chicken soup with onions and vegetables etc.
Salt water gargles; steam is another effective way to soothe your cough.
Honey and basil leaves paste is the best remedy for cough. Alternatively, boiled basil leaves water with honey is also a good cough drink.
If these remedies do not seem to work, the best thing is to consult your doctor and take medications as prescribed. Alternatively, you can also work towards boosting your immune system by eating a healthy diet that includes fresh fruits and vegetables. Also, additional vitamin and mineral supplements can be taken, as advised by the doctor, to fight infections. You also need to control your stress levels which can be a cause of your cough.
Only in unavoidable circumstances, the doctor might prescribe antibiotics, which are safe to be taken during pregnancy. But always remember the thumb rule to take the medications only on Doctor’s advice and that the Doctor knows you are pregnant, before he prescribes any medications or antibiotics.
In case of persistent or recurrent cough, the doctor might advice certain tests to find out if there is an infection.
It is good to be vigilant, but no need to worry at all, because even the severe of coughs do not have any negative effects on your pregnancy.
Exercise after pregnancy
You are now feeling light and empty since the time you delivered. The next thing that keeps bothering you is weight gain post delivery. It is a common belief that women put on weight post delivery. But not to worry, exercises with medical advice should take care of this problem.
If you have had a normal delivery and you were regular with your workouts during pregnancy, you can easily continue with your regular exercises. To start off you can have light exercises like walking, stretching without causing a lot of stress on yourself. However, if you have had a caesarian, its best advised to wait for your six week post par tum examination and seek medical advice before you start exercising, to ensure that there are no complications in the healing process or blood clots.
Normal or caesarian, it is best advised to start gradually, because your body is totally exhausted and run out of strength. Apart, you would still be involved and exerting a lot of energy in taking care of your new born. It is but natural, that your body is going to take time to rebuild that strength and energy. So, do not force yourself and take it step by step, ensuring that it would do no more harm to you and your body.
Still if you wish to certain light exercises like walking, stretching, few non stressful push-ups, and certain pelvic floor exercises are the best to start off with. A 30 minutes walk, thrice a week is ideal to start off. You can always seek medical advice, in case you are not sure of the exercises to perform. Moreover, you don’t have to exercise all alone; you can always modify your exercises involving your little one. This can be a great way of bonding with your new born, feel attached and as well meet the purpose of exercising. But no matter what, always ensure that you do not overdo yourself. Your body is already exerted and it needs rest and time to rejuvenate. Enjoy this time looking after yourself and your new born.
If you have had a normal delivery and you were regular with your workouts during pregnancy, you can easily continue with your regular exercises. To start off you can have light exercises like walking, stretching without causing a lot of stress on yourself. However, if you have had a caesarian, its best advised to wait for your six week post par tum examination and seek medical advice before you start exercising, to ensure that there are no complications in the healing process or blood clots.
Normal or caesarian, it is best advised to start gradually, because your body is totally exhausted and run out of strength. Apart, you would still be involved and exerting a lot of energy in taking care of your new born. It is but natural, that your body is going to take time to rebuild that strength and energy. So, do not force yourself and take it step by step, ensuring that it would do no more harm to you and your body.
Still if you wish to certain light exercises like walking, stretching, few non stressful push-ups, and certain pelvic floor exercises are the best to start off with. A 30 minutes walk, thrice a week is ideal to start off. You can always seek medical advice, in case you are not sure of the exercises to perform. Moreover, you don’t have to exercise all alone; you can always modify your exercises involving your little one. This can be a great way of bonding with your new born, feel attached and as well meet the purpose of exercising. But no matter what, always ensure that you do not overdo yourself. Your body is already exerted and it needs rest and time to rejuvenate. Enjoy this time looking after yourself and your new born.
You Can Lose Weight!
My last blog discussed a way to increase your strength without any special equipment. Those of you that started your climbing/descending staircase are already on you way to a stronger, healthier body. I recommended starting slow and gradually building the strength in your legs. The legs are really where most of the calories get burned when you are moving. Stronger legs give you a bigger engine to burn more fuel (calories). Anything you can do to make your legs stronger will make weight loss easier. Let’s look at a couple of other quick suggestions that may help with your overall health program.
CALORIES IN
If I drink diet soda, I will satisfy my hunger without consuming any calories. Right? Wrong, very wrong. All pops (sodas) have no positive nutritional value. Recent studies suggest that diet sodas have even worse consequences than the sugar (corn syrup) regular drinks. Studies in both humans and animals have demonstrated that diet drinks seem to stimulate appetite and cause more weight gain than sugar drinks. I have to admit that all three of my children stopped drinking pop before I did. I was slow to catch on to this one, but I am a believer now.
The next time you are in a convenience store, watch the size of the people that walk out the door with a “Diet Cola”. Better yet, don’t go to a convenience store at all. Very few people walk out the door with the fresh fruit that is beginning to show up on the counter. More likely you will end up with a sandwich that will be over 600 calories that comes primarily in the form of fat. If you are stuck at a weight and cannot figure out why you are not losing weight, start looking at the nutritional information on the package. If there is no nutritional information, beware. Educate yourself about where you consume the bulk of your calories. It takes a little time up front, but after a while it become easier to avoid common pitfalls. Most of the people I know that consistently maintain a healthy body composition know the calories of the food they eat.
CALORIES OUT
I have several clients who have no exercise program, but maintain a very healthy level of body fat. What do they all have in common? Obviously, since I am a personal trainer, they do weights at least once a week. Probably more important, they keep moving. Studies have shown that obese individuals sit over 120 minutes a day more than thin people. I believe that cardio exercise is helpful for weight control and general health. However, cardio workouts are oversold as a way to lose body fat. If the average person walks briskly for 40 minutes daily, they will burn around 250 calories. If you just sit for the same time, you will burn around 90 calories. You only get 160 calorie difference for your 40 minute session. If you allow yourself a little extra treat, because you had worked out, you could easily wipe out the caloric benefit of you training. There are many reasons to train aerobically. Stress relief, blood flow to the brain and vital organs to name a couple. In terms of caloric benefit, there is a small benefit that will not cause fat to melt off your body. In the long run, having sufficient muscle mass and moving more during waking hours will probably do more to help with body fat control than a moderate exercise routine. After you have had your eight hours of sleep, get up and get moving. Many obese people lay in bed long after they wake up. Get up and get moving as quickly as you can. Our bodies are made to move, keep moving through the day and you will find you will spend less time thinking about your next meal and will get a little more living out of each day.
CALORIES IN
If I drink diet soda, I will satisfy my hunger without consuming any calories. Right? Wrong, very wrong. All pops (sodas) have no positive nutritional value. Recent studies suggest that diet sodas have even worse consequences than the sugar (corn syrup) regular drinks. Studies in both humans and animals have demonstrated that diet drinks seem to stimulate appetite and cause more weight gain than sugar drinks. I have to admit that all three of my children stopped drinking pop before I did. I was slow to catch on to this one, but I am a believer now.
The next time you are in a convenience store, watch the size of the people that walk out the door with a “Diet Cola”. Better yet, don’t go to a convenience store at all. Very few people walk out the door with the fresh fruit that is beginning to show up on the counter. More likely you will end up with a sandwich that will be over 600 calories that comes primarily in the form of fat. If you are stuck at a weight and cannot figure out why you are not losing weight, start looking at the nutritional information on the package. If there is no nutritional information, beware. Educate yourself about where you consume the bulk of your calories. It takes a little time up front, but after a while it become easier to avoid common pitfalls. Most of the people I know that consistently maintain a healthy body composition know the calories of the food they eat.
CALORIES OUT
I have several clients who have no exercise program, but maintain a very healthy level of body fat. What do they all have in common? Obviously, since I am a personal trainer, they do weights at least once a week. Probably more important, they keep moving. Studies have shown that obese individuals sit over 120 minutes a day more than thin people. I believe that cardio exercise is helpful for weight control and general health. However, cardio workouts are oversold as a way to lose body fat. If the average person walks briskly for 40 minutes daily, they will burn around 250 calories. If you just sit for the same time, you will burn around 90 calories. You only get 160 calorie difference for your 40 minute session. If you allow yourself a little extra treat, because you had worked out, you could easily wipe out the caloric benefit of you training. There are many reasons to train aerobically. Stress relief, blood flow to the brain and vital organs to name a couple. In terms of caloric benefit, there is a small benefit that will not cause fat to melt off your body. In the long run, having sufficient muscle mass and moving more during waking hours will probably do more to help with body fat control than a moderate exercise routine. After you have had your eight hours of sleep, get up and get moving. Many obese people lay in bed long after they wake up. Get up and get moving as quickly as you can. Our bodies are made to move, keep moving through the day and you will find you will spend less time thinking about your next meal and will get a little more living out of each day.
Exercise Alone Is Not the Answer to Weight Loss
The cover story of the August 9, 2009 issue of Time Magazine was, “Why Exercise Won’t Make You Thin.” This article stirred debate about the role of exercise in controlling body fat. ACE (American Council on Exercise), ACSM (American College of Sports Medicine) felt compelled to issue a statement responding to the suggestion that exercise is not a central component to turning around the growing epidemic of obesity in America. Many health experts feared that Americans would not initiate or would quit their exercise programs at the suggestion that it was not going to help them control their weight.
People who actually read the article would learn that the author John Cloud was basically saying that exercise does not allow you to eat anything you want. He makes the point that all too commonly people will stop off at their favorite coffee shop and reward themselves with a coffee and muffin after exercise. The problem is that the calories in a half of muffin often are more than the calories many people burn in their 30-minute exercise session. If you eat the whole muffin, over time, you will not lose weight, you will gradually gain weight!
How often do you see people on the elliptical trainer drinking a 16 ounces sports drink during their 30 minute session? A 170 lb individual at a typical effort level on an elliptical trainer will burn about 250 calories. 16 oz of sports drink alone will put back 40 percent of those calories. The truth is that water is better for most exercise sessions under an hour. A person who has exercised will feel increased appetite and consume more calories than they would have had they gone for an easy 30 minute walk. With only 150 calories to spare from their exercise, it seems likely that the person will easily eat those calories and more. Then they wonder why they gain weight at the end of their first month of exercise. This problem is made worse by the fact that the unconditioned individual may actually burn fewer calories the rest of the day, because they are tired from their exercise.
The John Cloud article can help you avoid common pitfalls people make when they begin an exercise program to lose weight. The fact remains that most people who are successful at steady body-fat loss do have an exercise program. However, all people who are successful have one thing in common: They burn more calories than they consume. It is a numbers game. There are 3,500 calories in a pound of fat. If you have a deficit of 500 calories a day (from eating less or exercising more), you will lose one pound of fat in a week (7 X 500=3,500). The duration and intensity of exercise will affect the increase in appetite that many people experience. (See my blog “Exercise and Weight Gain: Success and Failure”)
Keeping a diary of all food intake has been a tool used by professionals for many years. Now online calorie counters make it easier to track your calories consumed and expended. There are even applications available for iPhone that will track your daily balance of calories out and in. I think these programs are valuable for people as an educational tool. They are fairly accurate and quickly expose misconceptions. You may learn that the handful of nuts you eat midday are your real enemy. Or you may be surprised by the number of calories you burn in your exercise. One thing is for sure, you should keep moving. Obese people sit on average two hours a day more than thin people. Just keep moving. After dinner, get out the door and go for a walk. You may find that you feel full and avoid the snacks that turn your day into a plus calorie day. If you want to make a dramatic change in your body fat, you will have to make a dramatic change in your caloric balance. Keeping the same patterns will not result in changes to your health and body-fat composition. The tools available to day to help track your balance make a lot easier to identify and resolve roadblocks that keep you from achieving your goals
People who actually read the article would learn that the author John Cloud was basically saying that exercise does not allow you to eat anything you want. He makes the point that all too commonly people will stop off at their favorite coffee shop and reward themselves with a coffee and muffin after exercise. The problem is that the calories in a half of muffin often are more than the calories many people burn in their 30-minute exercise session. If you eat the whole muffin, over time, you will not lose weight, you will gradually gain weight!
How often do you see people on the elliptical trainer drinking a 16 ounces sports drink during their 30 minute session? A 170 lb individual at a typical effort level on an elliptical trainer will burn about 250 calories. 16 oz of sports drink alone will put back 40 percent of those calories. The truth is that water is better for most exercise sessions under an hour. A person who has exercised will feel increased appetite and consume more calories than they would have had they gone for an easy 30 minute walk. With only 150 calories to spare from their exercise, it seems likely that the person will easily eat those calories and more. Then they wonder why they gain weight at the end of their first month of exercise. This problem is made worse by the fact that the unconditioned individual may actually burn fewer calories the rest of the day, because they are tired from their exercise.
The John Cloud article can help you avoid common pitfalls people make when they begin an exercise program to lose weight. The fact remains that most people who are successful at steady body-fat loss do have an exercise program. However, all people who are successful have one thing in common: They burn more calories than they consume. It is a numbers game. There are 3,500 calories in a pound of fat. If you have a deficit of 500 calories a day (from eating less or exercising more), you will lose one pound of fat in a week (7 X 500=3,500). The duration and intensity of exercise will affect the increase in appetite that many people experience. (See my blog “Exercise and Weight Gain: Success and Failure”)
Keeping a diary of all food intake has been a tool used by professionals for many years. Now online calorie counters make it easier to track your calories consumed and expended. There are even applications available for iPhone that will track your daily balance of calories out and in. I think these programs are valuable for people as an educational tool. They are fairly accurate and quickly expose misconceptions. You may learn that the handful of nuts you eat midday are your real enemy. Or you may be surprised by the number of calories you burn in your exercise. One thing is for sure, you should keep moving. Obese people sit on average two hours a day more than thin people. Just keep moving. After dinner, get out the door and go for a walk. You may find that you feel full and avoid the snacks that turn your day into a plus calorie day. If you want to make a dramatic change in your body fat, you will have to make a dramatic change in your caloric balance. Keeping the same patterns will not result in changes to your health and body-fat composition. The tools available to day to help track your balance make a lot easier to identify and resolve roadblocks that keep you from achieving your goals
Exercise After Injury
I have had several comments about exercising after injury. The observations that I would like to share with you are not meant to be a substitute for medical advice. As a personal trainer, I have had many post surgical or injured clients referred by physical therapists or orthopedic surgeons for follow up strength training. Many of my clients are active and participate in either golf or tennis. Both of these sports are like “runners” in that many are playing with injuries. Many injuries have their origins in muscle imbalances. Tennis and Golf tend to cause muscle imbalances because of the asymmetry of their movement. When returning to activity after an injury, it is helpful to understand the mechanism of injury. Why did the injury happen in the first place? It makes sense to address the underlying problem before a return to full activity.
Muscle imbalance exists when opposing muscle groups vary in flexibility and strength. Quadriceps (front upper thigh) and hamstrings (back upper leg) are often out of balance. In strength training hamstrings are usually weaker than quadriceps. However, when the hamstrings are more than 60 percent weaker than the quadriceps, a muscle imbalance exists. The trainer should work to minimize the difference between these two muscle groups. Both muscle groups should have adequate ROM (range of motion). One or both muscle groups can be tight. Tightness dramatically increases the risk of injury or re-injury. Most people know they need to stretch more. Weak elongated muscles are also involved in many injuries. The opposite of strong tight muscles are weak, overstretched muscle.
In Yoga, clients are often proud that they can reach a pose that others cannot. If you can reach the pose because the muscle is too weak and stretched, Yoga may actually aggravate the injury. Instead, work on the poses with which you have difficulty. Find out if the muscle group you are stretching is weak. If the muscle group is weak, strengthen it.
After you have made an effort to understand why you had the injury, when can you return to full activity? Many of my clients are type “A” personalities and want to be back at their previous level in a week or two. The body just does not work that way. It takes time. There are some constants that we know. Fractures that are not displaced usually take six weeks to heal. Then you start slowly back to your activity. The body is a wonderful machine that will usually tell you if it is hurting. Listen to the feedback from your body. Returning to full activity is complicated and usually should be supervised by someone who has professional expertise with your injury. If your injury forced you from your activity for more than a couple of weeks, expect an equal amount of time to return to your previous level. Sometimes it may take six weeks of incremental exercise to begin seeing progress. The fastest way to return to normal activity is to give your body the time it needs to rebuild its strength and conditioning.
As our population gets older, we are seeing many more orthopedic injuries. Meniscus (cartilage between the upper and lower leg) repairs are becoming more common. Patients vary widely in their recovery from knee surgery. As a rule, I will not work with post knee surgery clients until the client is able to walk down a staircase without holding a rail. This practical measure tells me the client has adequate strength and ROM to begin strength training in the gym. The surgeon will often refer a patient for strength training when they are ready.
The stress to joints resulting from obesity is causing more hip pain, knee and ankle/foot injuries. Poor posture while driving and computer work also are increasing the neck and shoulder injuries. The best solution to preventing these injuries is through better posture. When an injury presents, take action early. Ignoring a sore knee or shoulder often leads to injuries that are difficult if not impossible to reverse. Anyone who has had a shoulder repair of the “rotator cuff” will testify that the intervention is painful and requires a long rehabilitation.
What is the solution? Intervene early when you notice that your body is not working like it should. Understand posture and how poor posture is involved in many, if not most the orthopedic injuries. There are many books that discuss the importance of posture. I like Pete Egoscue’s book Pain Free. If you have had an injury, find a professional who will guide you to return to health. Keep moving, your body needs it.
Muscle imbalance exists when opposing muscle groups vary in flexibility and strength. Quadriceps (front upper thigh) and hamstrings (back upper leg) are often out of balance. In strength training hamstrings are usually weaker than quadriceps. However, when the hamstrings are more than 60 percent weaker than the quadriceps, a muscle imbalance exists. The trainer should work to minimize the difference between these two muscle groups. Both muscle groups should have adequate ROM (range of motion). One or both muscle groups can be tight. Tightness dramatically increases the risk of injury or re-injury. Most people know they need to stretch more. Weak elongated muscles are also involved in many injuries. The opposite of strong tight muscles are weak, overstretched muscle.
In Yoga, clients are often proud that they can reach a pose that others cannot. If you can reach the pose because the muscle is too weak and stretched, Yoga may actually aggravate the injury. Instead, work on the poses with which you have difficulty. Find out if the muscle group you are stretching is weak. If the muscle group is weak, strengthen it.
After you have made an effort to understand why you had the injury, when can you return to full activity? Many of my clients are type “A” personalities and want to be back at their previous level in a week or two. The body just does not work that way. It takes time. There are some constants that we know. Fractures that are not displaced usually take six weeks to heal. Then you start slowly back to your activity. The body is a wonderful machine that will usually tell you if it is hurting. Listen to the feedback from your body. Returning to full activity is complicated and usually should be supervised by someone who has professional expertise with your injury. If your injury forced you from your activity for more than a couple of weeks, expect an equal amount of time to return to your previous level. Sometimes it may take six weeks of incremental exercise to begin seeing progress. The fastest way to return to normal activity is to give your body the time it needs to rebuild its strength and conditioning.
As our population gets older, we are seeing many more orthopedic injuries. Meniscus (cartilage between the upper and lower leg) repairs are becoming more common. Patients vary widely in their recovery from knee surgery. As a rule, I will not work with post knee surgery clients until the client is able to walk down a staircase without holding a rail. This practical measure tells me the client has adequate strength and ROM to begin strength training in the gym. The surgeon will often refer a patient for strength training when they are ready.
The stress to joints resulting from obesity is causing more hip pain, knee and ankle/foot injuries. Poor posture while driving and computer work also are increasing the neck and shoulder injuries. The best solution to preventing these injuries is through better posture. When an injury presents, take action early. Ignoring a sore knee or shoulder often leads to injuries that are difficult if not impossible to reverse. Anyone who has had a shoulder repair of the “rotator cuff” will testify that the intervention is painful and requires a long rehabilitation.
What is the solution? Intervene early when you notice that your body is not working like it should. Understand posture and how poor posture is involved in many, if not most the orthopedic injuries. There are many books that discuss the importance of posture. I like Pete Egoscue’s book Pain Free. If you have had an injury, find a professional who will guide you to return to health. Keep moving, your body needs it.
Act 2 of Life
The people at AARP know when you turn 50 and they send you an invitation to join up. To them, you’ve just crossed that line — you are a senior.
It’s been more than 20 years since I found my invitation in the mail box. At first, it was a punch in the stomach. Then I would joke about it with friends. But the clock stops for no one. Acceptance sets in.
People who don’t think much about retirement suddenly realize the day isn’t all that far off. Depressing? Here’s the good part. When you do finally retire, you really can, if you choose to, rediscover your passion.
Here is how I did it . . .
I knew that art and fitness were my callings by the time I was a teenager, and probably even earlier than that. What I could do better than most of my peers was draw. And I was always looking for ways to build up my body. Other matters, some important and some not, diverted my attention along the way; but, finally, there I was — retired. I could do as I wanted.
The years have passed. Yet I've never really thought of myself as being retired. I am fortunate to be absorbed in the creative process of making art and promoting the fitness lifestyle. Without these strong interests, or something equally engaging, I cannot imagine what life would be like.
We've all seen people who retire and then vegetate in front of a television set.
Probably your interests are very different than mine. But somewhere in each of us the interests are there, only waiting to be rediscovered and released. One good way to uncover them is by looking backward to your childhood and adolescence. Recall the thoughts, activities, and dreams that sent your imagination and spirit soaring. Those are your clues. Develop interests related to them and experience a personal renaissance.
Here is a great story about one retiree who is making the most of his time and living life to the fullest.
It’s been more than 20 years since I found my invitation in the mail box. At first, it was a punch in the stomach. Then I would joke about it with friends. But the clock stops for no one. Acceptance sets in.
People who don’t think much about retirement suddenly realize the day isn’t all that far off. Depressing? Here’s the good part. When you do finally retire, you really can, if you choose to, rediscover your passion.
Here is how I did it . . .
I knew that art and fitness were my callings by the time I was a teenager, and probably even earlier than that. What I could do better than most of my peers was draw. And I was always looking for ways to build up my body. Other matters, some important and some not, diverted my attention along the way; but, finally, there I was — retired. I could do as I wanted.
The years have passed. Yet I've never really thought of myself as being retired. I am fortunate to be absorbed in the creative process of making art and promoting the fitness lifestyle. Without these strong interests, or something equally engaging, I cannot imagine what life would be like.
We've all seen people who retire and then vegetate in front of a television set.
Probably your interests are very different than mine. But somewhere in each of us the interests are there, only waiting to be rediscovered and released. One good way to uncover them is by looking backward to your childhood and adolescence. Recall the thoughts, activities, and dreams that sent your imagination and spirit soaring. Those are your clues. Develop interests related to them and experience a personal renaissance.
Here is a great story about one retiree who is making the most of his time and living life to the fullest.
Big Bellies and Dementia
When I see fat people – and there are so many these days it’s hard not to see them – I often wonder what it would take to motivate them to lose weight. Does that sound condescending? Well, I’m a fitness advocate. It’s my job to wonder about these things.
I know that fat people really don’t want to be fat. I don’t think anybody does. But if personal pride in their appearance doesn’t motivate them, what does? I’m not a psychologist, but I know that fear can be a powerful motivator. Watch somebody trim down after surviving a life threatening event like a heart attack. They fear another one.
How about fear of dementia? People I talk to dread that condition about as much as any dark thought they can imagine. But the threat is real, and it doesn’t always happen to the “other guy.” Researchers at Kaiser Permanente suggest that big bellies increase the risk of dementia. And you don't have to be terribly overweight. The culprit is an accumulation of belly fat.
Add that to heart disease, diabetes, and certain cancers, and maybe those super-sized meals aren’t so attractive after all. Okay, I admit I’m in a blunt mood today. If you’re overweight, do something about it. It’s not like we haven’t been warned.
I know that fat people really don’t want to be fat. I don’t think anybody does. But if personal pride in their appearance doesn’t motivate them, what does? I’m not a psychologist, but I know that fear can be a powerful motivator. Watch somebody trim down after surviving a life threatening event like a heart attack. They fear another one.
How about fear of dementia? People I talk to dread that condition about as much as any dark thought they can imagine. But the threat is real, and it doesn’t always happen to the “other guy.” Researchers at Kaiser Permanente suggest that big bellies increase the risk of dementia. And you don't have to be terribly overweight. The culprit is an accumulation of belly fat.
Add that to heart disease, diabetes, and certain cancers, and maybe those super-sized meals aren’t so attractive after all. Okay, I admit I’m in a blunt mood today. If you’re overweight, do something about it. It’s not like we haven’t been warned.
Too Much Good Cookin'? Dont worry
Maybe the most effective weight loss program is to move out of the Southern United States. But the thing is the southern states are the nation’s fastest growing region.
I don't mean to pick on Southerners. Still, the fact is there’s a serious obesity problem down South, where more than 30 percent of adults in Mississippi, Alabama and Tennessee are considered obese.
This amounts to more than just a problem of esthetics. The South has had high death rates from heart disease, stroke and other diseases that have been linked to obesity.
Experts say at least part of the blame is on Southern eating habits. They say poverty is also a factor, and some demographic groups have higher obesity rates than others.
Colorado, by the way, is the least obese state, with about 19 percent of its citizens fitting that category, according to the Centers for Disease Control and Prevention.
Nineteen percent! And that's the lowest? Well, that may be the lowest, but it's still not much to brag about when about one out of every five residents is obese.
I don't mean to pick on Southerners. Still, the fact is there’s a serious obesity problem down South, where more than 30 percent of adults in Mississippi, Alabama and Tennessee are considered obese.
This amounts to more than just a problem of esthetics. The South has had high death rates from heart disease, stroke and other diseases that have been linked to obesity.
Experts say at least part of the blame is on Southern eating habits. They say poverty is also a factor, and some demographic groups have higher obesity rates than others.
Colorado, by the way, is the least obese state, with about 19 percent of its citizens fitting that category, according to the Centers for Disease Control and Prevention.
Nineteen percent! And that's the lowest? Well, that may be the lowest, but it's still not much to brag about when about one out of every five residents is obese.
Weight Training, Resistance Training, Strength Training - What's the Dif?
Actually, not a whole lot.
Strength training is usually accomplished by means of some form of resistance training. One of the more common forms of resistance training is weight training.
Okay! All done here!
Well maybe a little more explanation...
When you exercise, you can actually choose from a wide range of exercise methods and exercise goals. The methods and the goals don't always match.
For example, as commonly done, weight training is great for building strength, as is resistance training done without weights (more on that later). However, training for strength is not very good for improving cardiovascular health.
On the other hand, as you have probably guessed, training for cardiovascular health usually doesn't build a whole lot of strength.
For optimum health at any age, you should actually be training for strength, cardiovascular health...and flexibility.
But, back to the topic.
Training a muscle against resistance causes it to gain in strength. You can use free weights, weight training, to accomplish this. In this case, the weight of the object is the "resistance" which builds strength as you move it through various weight training routines.
However, in the last few decades, various other types of resistance exercise machines and equipment, ranging from exercise bands to high tech, and sometimes very expensive, all in one exercise machines, have evolved.
If you have ever seen a commercial for Bowflex or Total Gym, you know what I am talking about.
Many people choose to go with one of the oldest, and cheapest, forms of resistance/strength training...bodyweight exercises. Remember the good old push up?
Each form has its....well, strengths, and weaknesses.
Weight training with free weights means moving some unstable objects through various positions. This exposes you to more possible injuries or accidents. I still remember the day my father was doing bench presses with dumbbels and dropped one on his face, cracking his dentures. Also, because of their nature, and the nature of the human body, free weights don't always put the resistance in the right position. In fact, there are a large number of specialized pieces of equipment which try to correct this.
On the other hand, free weights are relatively inexpensive, easily stored out of the way, and can add to a full body experience which also can work core muscles a bit more than certain pieces of exercise equpment.
Resistance exercise machines can often better isolate specific muscles or muscle groups than free weights. They can also sometimes enforce proper body position and range of motion for specific exercises. An additional benefit is, since you are not actually "lifting" a weight, you can do certain exercises that free weights might not allow or would hinder.
For example, many of these exercise machines will allow a leg press and an exerciser can use a lighter weight or place less stress on joints. This can be important to someone with a knee problem, for example. Also, continuing with the legs, it is terribly difficult to exercise the backs of the legs with free weights, but many exercise machines are excellent for this type of exercise.
However, exercise machines also have their drawbacks. Performing some exercises on machines sometimes results in a restricted range of motion. Also, good all in one exercise machines can be big and expensive. While free weights generally can fit into a small space (I recommend at least a small bench as well), many exercise machines take up a lot of space.
Bodyweight exercises have been around for a long time (probably some caveman did push ups to impress his cave girl). While they are the cheapest of all (unless you break something and have to pay a doctor) and can be done almost anywhere, you are restricted by having to move your own bodyweight. Someone who is overweight and out of shape could have a lot of trouble doing push ups while they could possibly do bench presses or similar movements with free weights or on an exercise machine.
On the other hand, a very positive issue with bodyweight exercises is that, when a full routine is done properly and regularly, it is possible to build a highly functional body which can often do a lot of things that the bodybuiler or weight lifter cannot. Someone who trains with bodyweight exercises often looks a lot like a muscular gymnast and can work like a lumberjack.
A drawback I have found is that there do not seem to be many instructional resources for teaching a broad range of strength-building bodyweight exercises. What if you want to do push ups or chin-ups and don't have a lot of arm strength? Well, for the push up, you could start with push ups against a wall and gradually work your way down to the more traditional position...what my drill sergeants laughingly called "the front leaning rest".
However, there are a few out there. The following are easily downloadable, for a fee of course, and can help you get started on bodyweight exercises:
No Equipment - No Excuses from Wild Geese Martial Arts. It's priced in Euros, but costs about $20 for instant download.
The Bodyweight Blitz by Brian and Shawn Fitzmaurice. It also costs about $20 to download.
Bodyweight Blast X which bills itself as "the ultimate bodyweight training program. This one goes for about $47 at this time.
If you really want to hit the big time in the world of bodyweight training, however, you need to check out The TACFIT Commando Program Designed for, and used by, real life special ops types, the entire TACFIT Commando program is bodyweight-only and can be completed in about the same amount of space you’d need to lie down in. It only takes 20 minutes, but it is packed with an intensity and fat melting power most athletes don’t even tap in a full hour of training — because real-world tactical operators don’t have time to piss around. Pricey at about $140 dollars, but, if you want to participate in "black ops" you need it!
Hope this was of benefit to you
Are You Ready to Be 'Old'?
I didn't write the following. In fact, I don't know who did. I found it among a collection of articles in my archives. It apparently has been sold and given away for many people to use. I include it here for your edification.
PREPARING FOR OLD AGE.
Socrates was once asked this question: "What kind of people shall we be when we reach Elysium?"
His answer was as simple, yet as deep, as the question: "We shall be the same kind of people that we were here."
Many believe in a life after this one. Many are not sure there is. One thing is sure. If there is a life after this, we are preparing for it now, and you and I are preparing today for life tomorrow...on this mortal plane.
What kind of a person shall I be tomorrow?
Probably, for most of us at least, pretty much the same kind of person that I am now. The kind of person that I shall be next month depends upon the kind of person that I have been this month.
If I am miserable today, probably due to some choice, or choices, or mine, it is not within the round of probabilities that I shall be supremely happy tomorrow. Heaven is a habit, at least here on earth. And if we are going to Heaven at some later date, maybe we would be better off getting used to it now!
Life is a preparation for the future, although we cannot be sure what future, and the best preparation for the future is to live as if there were none.
Sound strange?
Well we are preparing all the time for old age. Two things that make old age beautiful are resignation and a just consideration for the rights of others.
In the play, "Ivan the Terrible", the interest centers around one man, the Czar Ivan. If anybody but Richard Mansfield played the part, there would be nothing in it. We simply get a glimpse into the life of a tyrant who has run the full gamut of goosedom, grumpiness, selfishness and grouch.
Incidentally this man had the power to put other men to death, and this he has done as whim and temper might dictate. He has been vindictive, cruel, quarrelsome, tyrannical and terrible. Now that he, in the play, feels the approach of death, he hopes to make his peace with God.
But, he has delayed that matter too long. He didn't realize in youth and middle life that he was then preparing for old age.
Preparing for it and creating it.
A person's life is the result of cause and effect, and the causes reside, to a degree, in our hands.
Life is a fluid thing, and well has it been called the "stream of life" We are always going, flowing somewhere.
Strip Ivan of his robes and crown, and he might be an old farmer and live in Ebenezer. Every town and village has its own Ivan. To become a local Ivan, just turn your temper loose and practice cruelty on any person or thing within your reach, and the result will be a sure preparation for a querulous, quarrelsome, pickety, snippity, fussy and foolish old age...one accented with many outbursts of wrath that are terrible in their futility and ineffectiveness.
Babyhood has no monopoly on the tantrum, after all.
The characters of King Lear and Ivan the Terrible have much in common. One might almost believe that the writer of Ivan had felt the incompleteness of Lear, and had seen the absurdity of making a melodramatic bid for sympathy in behalf of this old man thrust out by his daughters.
Lear, the troublesome, Lear to whose limber tongue there was constantly leaping words unprintable and names of tar, deserves no soft pity at our hands. All his life he had been training his three daughters for exactly the treatment he was to receive from them in the future he had built.
All his life Lear had been lubricating the chute that was to give him a quick ride out into that black midnight storm.
"Oh, how sharper than a serpent's tooth it is to have a thankless child," he cries to none who will listen.
There is something that is quite as bad as a thankless child, and that is a thankless parent an irate, irascible parent who possesses an underground vocabulary and a disposition to use it.
The false note in the story of the life of Lear lies in Shakespeare having given him a daughter like Cordelia.
Tolstoy and Mansfield ring true, and Ivan the Terrible is what he is without apology, excuse or explanation. Take it or leave it if you do not like plays of this kind, agitate to bring back Vaudeville.
Mansfield's Ivan is terrible.
The Czar is not old in years, being not over seventy, but you can see that Death is sniffing close upon his track. Ivan has lost the power of repose. He cannot listen, weigh and decide he has no thought or consideration for any man or thing this is his habit of life. His bony hands are never still the fingers open and shut, and pick at things eternally. He fumbles the cross on his breast, adjusts his jewels, scratches his cosmos, plays the devil's tattoo, gets up nervously and looks behind the throne, holds his breath to listen.
When people address him, he damns them savagely if they kneel, and if they stand upright he accuses them of lack of respect. He asks that he be relieved from the cares of state, and then trembles for fear his people will take him at his word. When asked to remain ruler of Russia he proceeds to curse his councilors and accuses them of loading him with burdens that they themselves would not endeavor to bear.
He is a victim of amor senilis, and right here if Mansfield took one step more his realism would be appalling, but he stops in time and suggests what he dares not express. This tottering, doddering, slobbering, sniffling old man is in love, and he is about to wed a young, beautiful girl. He selects jewels for her he makes remarks about what would become her beauty, jeers and laughs in cracked falsetto. In the animality of youth there is something pleasing it is natural but the vices of an old man, when they have become only mental, are most revolting.
The people about Ivan are in mortal terror of him, for he is still the absolute monarch he has the power to promote or disgrace, to take their lives or let them go free. They laugh when he laughs, cry when he does, and watch his fleeting moods with thumping hearts.
He is intensely religious and affects the robe and cowl of a priest. Around his neck hangs the crucifix. His fear is that he will die with no opportunity of confession and absolution. He prays to High Heaven every moment, kisses the cross, and his toothless old mouth interjects prayers to God and curses on man in the same breath.
If any one is talking to him he looks the other way, slips down until his shoulders occupy the throne, scratches his leg, and keeps up a running comment of insult "Aye," "Oh," "Of course," "Certainly," "Ugh," "Listen to him now!" There is a comedy side to all this which relieves the tragedy and keeps the play from becoming disgusting.
Glimpses of Ivan's past are given in his jerky confessions he is the most miserable and unhappy of men, and you behold that he is reaping as he has sown.
All his life he has been preparing for this. Each day has been a preparation for the next. Ivan dies in a fit of wrath, hurling curses on his family and court dies in a fit of wrath into which he has been purposely taunted by a man who knows that the outburst is certain to kill the weakened monarch.
Where does Ivan the Terrible go when Death closes his eyes?
I don't know, and neither do you.
But this I believe.
No confessional can absolve him no priest benefit him no God forgive him. He has damned himself, and he began the work in youth. He was getting ready all his life for this old age, and this old age was getting ready for the fifth act.
The playwright does not say so, Mansfield does not say so, but this is the lesson: Hate is a poison wrath is a toxin sensuality leads to death clutching selfishness is a lighting of the fires of hell. It is all a preparation cause and effect.
If you are ever absolved, you must absolve yourself, for no one else can. And the sooner you begin, the better.
We often hear of the beauties of old age, but the only old age that is beautiful is the one the man has long been preparing for by living a beautiful life. Every one of us are right now preparing for old age.
There may be a substitute somewhere in the world for Good Nature, but I do not know where it can be found.
Perhaps the real secret of salvation is this: Keep Sweet.
Strength training is usually accomplished by means of some form of resistance training. One of the more common forms of resistance training is weight training.
Okay! All done here!
Well maybe a little more explanation...
When you exercise, you can actually choose from a wide range of exercise methods and exercise goals. The methods and the goals don't always match.
For example, as commonly done, weight training is great for building strength, as is resistance training done without weights (more on that later). However, training for strength is not very good for improving cardiovascular health.
On the other hand, as you have probably guessed, training for cardiovascular health usually doesn't build a whole lot of strength.
For optimum health at any age, you should actually be training for strength, cardiovascular health...and flexibility.
But, back to the topic.
Training a muscle against resistance causes it to gain in strength. You can use free weights, weight training, to accomplish this. In this case, the weight of the object is the "resistance" which builds strength as you move it through various weight training routines.
However, in the last few decades, various other types of resistance exercise machines and equipment, ranging from exercise bands to high tech, and sometimes very expensive, all in one exercise machines, have evolved.
If you have ever seen a commercial for Bowflex or Total Gym, you know what I am talking about.
Many people choose to go with one of the oldest, and cheapest, forms of resistance/strength training...bodyweight exercises. Remember the good old push up?
Each form has its....well, strengths, and weaknesses.
Weight training with free weights means moving some unstable objects through various positions. This exposes you to more possible injuries or accidents. I still remember the day my father was doing bench presses with dumbbels and dropped one on his face, cracking his dentures. Also, because of their nature, and the nature of the human body, free weights don't always put the resistance in the right position. In fact, there are a large number of specialized pieces of equipment which try to correct this.
On the other hand, free weights are relatively inexpensive, easily stored out of the way, and can add to a full body experience which also can work core muscles a bit more than certain pieces of exercise equpment.
Resistance exercise machines can often better isolate specific muscles or muscle groups than free weights. They can also sometimes enforce proper body position and range of motion for specific exercises. An additional benefit is, since you are not actually "lifting" a weight, you can do certain exercises that free weights might not allow or would hinder.
For example, many of these exercise machines will allow a leg press and an exerciser can use a lighter weight or place less stress on joints. This can be important to someone with a knee problem, for example. Also, continuing with the legs, it is terribly difficult to exercise the backs of the legs with free weights, but many exercise machines are excellent for this type of exercise.
However, exercise machines also have their drawbacks. Performing some exercises on machines sometimes results in a restricted range of motion. Also, good all in one exercise machines can be big and expensive. While free weights generally can fit into a small space (I recommend at least a small bench as well), many exercise machines take up a lot of space.
Bodyweight exercises have been around for a long time (probably some caveman did push ups to impress his cave girl). While they are the cheapest of all (unless you break something and have to pay a doctor) and can be done almost anywhere, you are restricted by having to move your own bodyweight. Someone who is overweight and out of shape could have a lot of trouble doing push ups while they could possibly do bench presses or similar movements with free weights or on an exercise machine.
On the other hand, a very positive issue with bodyweight exercises is that, when a full routine is done properly and regularly, it is possible to build a highly functional body which can often do a lot of things that the bodybuiler or weight lifter cannot. Someone who trains with bodyweight exercises often looks a lot like a muscular gymnast and can work like a lumberjack.
A drawback I have found is that there do not seem to be many instructional resources for teaching a broad range of strength-building bodyweight exercises. What if you want to do push ups or chin-ups and don't have a lot of arm strength? Well, for the push up, you could start with push ups against a wall and gradually work your way down to the more traditional position...what my drill sergeants laughingly called "the front leaning rest".
However, there are a few out there. The following are easily downloadable, for a fee of course, and can help you get started on bodyweight exercises:
No Equipment - No Excuses from Wild Geese Martial Arts. It's priced in Euros, but costs about $20 for instant download.
The Bodyweight Blitz by Brian and Shawn Fitzmaurice. It also costs about $20 to download.
Bodyweight Blast X which bills itself as "the ultimate bodyweight training program. This one goes for about $47 at this time.
If you really want to hit the big time in the world of bodyweight training, however, you need to check out The TACFIT Commando Program Designed for, and used by, real life special ops types, the entire TACFIT Commando program is bodyweight-only and can be completed in about the same amount of space you’d need to lie down in. It only takes 20 minutes, but it is packed with an intensity and fat melting power most athletes don’t even tap in a full hour of training — because real-world tactical operators don’t have time to piss around. Pricey at about $140 dollars, but, if you want to participate in "black ops" you need it!
Hope this was of benefit to you
Are You Ready to Be 'Old'?
I didn't write the following. In fact, I don't know who did. I found it among a collection of articles in my archives. It apparently has been sold and given away for many people to use. I include it here for your edification.
PREPARING FOR OLD AGE.
Socrates was once asked this question: "What kind of people shall we be when we reach Elysium?"
His answer was as simple, yet as deep, as the question: "We shall be the same kind of people that we were here."
Many believe in a life after this one. Many are not sure there is. One thing is sure. If there is a life after this, we are preparing for it now, and you and I are preparing today for life tomorrow...on this mortal plane.
What kind of a person shall I be tomorrow?
Probably, for most of us at least, pretty much the same kind of person that I am now. The kind of person that I shall be next month depends upon the kind of person that I have been this month.
If I am miserable today, probably due to some choice, or choices, or mine, it is not within the round of probabilities that I shall be supremely happy tomorrow. Heaven is a habit, at least here on earth. And if we are going to Heaven at some later date, maybe we would be better off getting used to it now!
Life is a preparation for the future, although we cannot be sure what future, and the best preparation for the future is to live as if there were none.
Sound strange?
Well we are preparing all the time for old age. Two things that make old age beautiful are resignation and a just consideration for the rights of others.
In the play, "Ivan the Terrible", the interest centers around one man, the Czar Ivan. If anybody but Richard Mansfield played the part, there would be nothing in it. We simply get a glimpse into the life of a tyrant who has run the full gamut of goosedom, grumpiness, selfishness and grouch.
Incidentally this man had the power to put other men to death, and this he has done as whim and temper might dictate. He has been vindictive, cruel, quarrelsome, tyrannical and terrible. Now that he, in the play, feels the approach of death, he hopes to make his peace with God.
But, he has delayed that matter too long. He didn't realize in youth and middle life that he was then preparing for old age.
Preparing for it and creating it.
A person's life is the result of cause and effect, and the causes reside, to a degree, in our hands.
Life is a fluid thing, and well has it been called the "stream of life" We are always going, flowing somewhere.
Strip Ivan of his robes and crown, and he might be an old farmer and live in Ebenezer. Every town and village has its own Ivan. To become a local Ivan, just turn your temper loose and practice cruelty on any person or thing within your reach, and the result will be a sure preparation for a querulous, quarrelsome, pickety, snippity, fussy and foolish old age...one accented with many outbursts of wrath that are terrible in their futility and ineffectiveness.
Babyhood has no monopoly on the tantrum, after all.
The characters of King Lear and Ivan the Terrible have much in common. One might almost believe that the writer of Ivan had felt the incompleteness of Lear, and had seen the absurdity of making a melodramatic bid for sympathy in behalf of this old man thrust out by his daughters.
Lear, the troublesome, Lear to whose limber tongue there was constantly leaping words unprintable and names of tar, deserves no soft pity at our hands. All his life he had been training his three daughters for exactly the treatment he was to receive from them in the future he had built.
All his life Lear had been lubricating the chute that was to give him a quick ride out into that black midnight storm.
"Oh, how sharper than a serpent's tooth it is to have a thankless child," he cries to none who will listen.
There is something that is quite as bad as a thankless child, and that is a thankless parent an irate, irascible parent who possesses an underground vocabulary and a disposition to use it.
The false note in the story of the life of Lear lies in Shakespeare having given him a daughter like Cordelia.
Tolstoy and Mansfield ring true, and Ivan the Terrible is what he is without apology, excuse or explanation. Take it or leave it if you do not like plays of this kind, agitate to bring back Vaudeville.
Mansfield's Ivan is terrible.
The Czar is not old in years, being not over seventy, but you can see that Death is sniffing close upon his track. Ivan has lost the power of repose. He cannot listen, weigh and decide he has no thought or consideration for any man or thing this is his habit of life. His bony hands are never still the fingers open and shut, and pick at things eternally. He fumbles the cross on his breast, adjusts his jewels, scratches his cosmos, plays the devil's tattoo, gets up nervously and looks behind the throne, holds his breath to listen.
When people address him, he damns them savagely if they kneel, and if they stand upright he accuses them of lack of respect. He asks that he be relieved from the cares of state, and then trembles for fear his people will take him at his word. When asked to remain ruler of Russia he proceeds to curse his councilors and accuses them of loading him with burdens that they themselves would not endeavor to bear.
He is a victim of amor senilis, and right here if Mansfield took one step more his realism would be appalling, but he stops in time and suggests what he dares not express. This tottering, doddering, slobbering, sniffling old man is in love, and he is about to wed a young, beautiful girl. He selects jewels for her he makes remarks about what would become her beauty, jeers and laughs in cracked falsetto. In the animality of youth there is something pleasing it is natural but the vices of an old man, when they have become only mental, are most revolting.
The people about Ivan are in mortal terror of him, for he is still the absolute monarch he has the power to promote or disgrace, to take their lives or let them go free. They laugh when he laughs, cry when he does, and watch his fleeting moods with thumping hearts.
He is intensely religious and affects the robe and cowl of a priest. Around his neck hangs the crucifix. His fear is that he will die with no opportunity of confession and absolution. He prays to High Heaven every moment, kisses the cross, and his toothless old mouth interjects prayers to God and curses on man in the same breath.
If any one is talking to him he looks the other way, slips down until his shoulders occupy the throne, scratches his leg, and keeps up a running comment of insult "Aye," "Oh," "Of course," "Certainly," "Ugh," "Listen to him now!" There is a comedy side to all this which relieves the tragedy and keeps the play from becoming disgusting.
Glimpses of Ivan's past are given in his jerky confessions he is the most miserable and unhappy of men, and you behold that he is reaping as he has sown.
All his life he has been preparing for this. Each day has been a preparation for the next. Ivan dies in a fit of wrath, hurling curses on his family and court dies in a fit of wrath into which he has been purposely taunted by a man who knows that the outburst is certain to kill the weakened monarch.
Where does Ivan the Terrible go when Death closes his eyes?
I don't know, and neither do you.
But this I believe.
No confessional can absolve him no priest benefit him no God forgive him. He has damned himself, and he began the work in youth. He was getting ready all his life for this old age, and this old age was getting ready for the fifth act.
The playwright does not say so, Mansfield does not say so, but this is the lesson: Hate is a poison wrath is a toxin sensuality leads to death clutching selfishness is a lighting of the fires of hell. It is all a preparation cause and effect.
If you are ever absolved, you must absolve yourself, for no one else can. And the sooner you begin, the better.
We often hear of the beauties of old age, but the only old age that is beautiful is the one the man has long been preparing for by living a beautiful life. Every one of us are right now preparing for old age.
There may be a substitute somewhere in the world for Good Nature, but I do not know where it can be found.
Perhaps the real secret of salvation is this: Keep Sweet.
Exercise - Abdominal Post-Op Fitness
Before you Begin:
Returning to exercise after an abdominal surgery you need to be very cautious. Before you begin you need to check with your Dr. and get a clearance from him.
Some have more extensive surgeries than others do and your Dr will know better, what is right for you. It is a good idea to start walking as soon as possible after surgery. Most hospitals will not allow you out if you don't walk. Walk as much as you can while stil in the hospital. When you arrive home plan to rest.
The next day you should have a space blocked out for a short walk. You may only walk around your house at first, or up and down your driveway. It does not matter how far you go just that you walk. Maybe set a time to it. Start with 10 minutes. When you are finished walking, rest, with your feet elevated. Drink plenty of water.
Two quarts is recommended. Each day when you walk be prepared to go further, or longer than the day before. Try to stay clear of hills. Either direction. I found that walking downhill was far more stress on the abdominal than uphill. It is best to walk on a flat surface. If weather does not permit outside walking, try to find a mall or a super Wal Mart or some other place that has plenty of floor space. A treadmill at this point can be too much.
It is better for you to move through space. After your Dr has given you the green light (usually about 6 weeks), you may begin to do what you were doing prior to surgery but on a much smaller scale. Always approach your program as a starter.
Don't ever jump in with the idea that you can do like you did before . You must work up to it gradually. My best to you in your recovery and return to activity.
Abdominal Fitness:
he following are suggestions for beginning an abdominal workout after abdominal surgery such as a hysterectomy, but may be used for therapy for most types of abdominal surgery.
After abdominal surgery your approach to exercise should be slow and controlled and gradual. Please discuss with your surgeon when you may resume abdominal training. Please don't proceed with exercise until you have done this.
The abdominal needs to be strong in order to perform most everyday tasks. If you begin by doing an isometric hold, whenever you think of it, you will eventually be in the habit of holding it in without thinking about it. This will help the muscle to be flat. If you never pull it in, think about what it must look like. The muscle may rest when you sleep. All other times be aware. So start with awareness and train your abdominal to be flat and pulled in.Having strong, conditioned abdominal muscles helps to protect and support your back.Ê This can help to reduce back pain.
Once your physician gives you the go ahead to train the abdominal,Ê I suggest the following with these cautions:
If you feel any pain or discomfort while performing any of these exercises STOP,DRINK WATER, AND REST WITH YOUR FEET ELEVATED!!!
1. Lie on a hard surface (floor) possibly with a thin pad underneath you. Bend your knees, feet flat on the floor about 12 inches from your behind.
2. Placing one fist under your chin (between chin and chest) to remind you not to pull the chin to your chest.Ê Place the other hand beside your ear but not under your head as this may make you want to pull your head up whichÊ does not help the abdominal to work. If you are going to have strong abs you have to work them not your neck and chest.
3. Focus on a spot on the ceiling and think about your nose going to that spot. This spot should be directed over your knees.
4. Tighten the muscle (don't just pull it in) until you feel like your shoulder blades want to come up off the floor.
5. Now lift your shoulders off the floor taking your torso towards the spot you have chosen up above. As you lift and lower do not lower so the shoulders touch the floorÊ and do not allow the abdominal to relax.start with a set of 6 then rest and see how you feel. If you feel like more work up to 12.Ê If you cannot do 12 without pain or pulling, do only as many as you can. After you have done as many as you can up to 12, lower all the way down and give yourself a short 15 or 30 second break. Then repeat until you have finished 3 sets. (Caution: if you cannot do all 3 sets the first time work up to it. Take your time and be careful, paying close attention to how you are feeling)
NOTE:
The ab will get a better workout if you don't tilt the chin in but keep it elevated. This is why I suggest you place a fist under your chin. This will give the proper alignment for the neck.Ê Do you walk around with your chin on your chest? Well if you do you shouldn't. You should not do any exercise (including abdominal) with your spine out of alignment. Think about your ears being directly over your shoulders. For most of us that means pulling the chin back but not down.Ê Maintain spinal alignment at all times. Eventually you will want to place one fist under your chin with your other hand resting upon that wrist.
Another thing that will benefit you from working the ab in this manner is the strengthening of your neck. This will help you to hold your head upright. This will help with your posture and keep your head from hanging as you age.
Work on this aspect of your abdominal workout slowly. Your neck will tire, you may get a headache, and you will feel stress in the front of your neck. But the benefits from being strong all over will greatly benefit you. Don't give up on these!
Resistance Exercises
There are many types of equipment that can be used to perform resistance exercises. The ones I most commonly use are:
Traditional free weights (barbells and dumbells).
Machines--usually the best way to start a program.
Resistance bands and tubing--helps keep your body from adapting to a weight bearing program.
Resist-a-ball--mainly uses your own body resistance to strenghten and tone the major muscle groups. A fantastic tool for Core strengthening (in the trunk of the body)
An effective frequency of workouts is 3-4 times per week. Depending on your program you can resistance train as much as 6 times per week. It is recommended that you give your body at least one day of rest.
It is safest to rest each muscle 48 hours before working it again.
If your resistance program is set up ideally you will working one muscle group each day and resting it the next. IE Work arms and legs. next day work shoulder chest and back next
Resistance Band
USING THE BAND
PLEASE remember Proper Spinal Alignment (PSA) with all exercises. Chest lifted abdominal tight. Ears lined up with shoulders.
Do all exercises slow and controlled. Concentrate on the muscle group you are working. Enjoy !
BICEP: (muscle in the upper portion of the front of the arm.) Sit (PSA), band under right foot, working right bicep. The band should come out the outside of your foot. Grab hold of the other end of the band with your right hand. (You should adjust the tension by grabbing the band at the right distance to feel the resistance when you bend your arm.) Straighten and bend your arm from the elbow. No movement in the shoulder.
TRICEP: (muscle in the upper portion of the back of the arm) Sit (PSA), place the band over right shoulder and grab it with your right hand. Reach behind your back and grab the other end of the band. Lift bent elbow over head. Straighten and bend elbow. Adjust resistance. No movement in the shoulder.
DELTOIDS: Fan shaped muscle group located at the top of the arm
FRONT DELTOID:Ê (muscle in the front of the arm at the top that comes up to the shoulder) Sit (PSA), place the band under right foot, long side coming out from outside of foot. Grab band with enough resistance to raise arm to shoulder height. Arm is extended in front of your body. Start at just about knee height. Slight bend in the elbow.Ê Movement only in the shoulder.
MEDIAL DELTOID:Ê (middle segment of the muscle head at the top of the arm on the shoulder).Ê Sit (PSA), band under right foot, grab band with right hand with enough resistance to raise arm from knee height to shoulder height out to the side of your body.
PECTORAL CROSS: (pectoral is the muscle that runs from your arm across to the center of your chest). Stand (PSA) legs apart, band under right foot with length of band coming out on inside of your foot. Lean slightly forward. Holding the band with the proper amount of tension for you, move your arm with a slight bend in your elbow in a swinging motion from just below shoulder height to across the front of your body. Do not bend elbow more than slightly and it remains in the same position.
QUADRACEP:Ê (muscles in the upper portion of the front of the leg) Sit (PSA) , tie band ends together. Remember the tighter you tie the harder the work. Place both ankles inside the tied band. Stabilize the left foot on the floor.
1. Extend right foot (bend and straighten the knee).
2. Keep knee bent and pull it up towards the ceiling.
3. Straighten the leg and pull the whole leg up towards the ceiling. This does not have to be a large movement.
INNER THIGH:Ê (we all know where this is. They are called adductors) (PSA)Ê Tied band. You need something that will not move. A heavy desk (of course your should tie it after you put it around the desk), a spouse watching TV, get creative here. Ê Place band around object of choice and your right ankle. Object must be to the right of you because you are going to be pulling your leg across the front of your body in a pendulum motion.Your foot needs to be flexed and your toes turned out as tho your heel is leading the motion. You may sit or stand, whichever best suits your stabilizer choice.
OUTER THIGH: (Obviously opposite the inner thigh, also known as abductors).Ê (PSA) TiedÊ band, put around both ankles, stand. Lift right leg to side and return to middle. Be sure foot is parallel to the floor, toes pointing forward. Do not lean in the opposite direction. You may use a chair for balance if needed, but it is best to use your own core strength for stabilizing and balancing.
HAMSTRINGS: (These are the muscles at the top of your leg in the back). Lay on the floor in a prone position. Knees are about 6 inches apart. With band tied and around ankles, place both feet on the floor. The left is the stabilizer, right is working. Bend and straighten knee pulling foot as close to fanny as possible with out lifting hips off floor. Keep the knee on the floor.
There are many ways to use the resistance bands. The above are only a very few to get you started. Enjoy your new style of resistance training.
Returning to exercise after an abdominal surgery you need to be very cautious. Before you begin you need to check with your Dr. and get a clearance from him.
Some have more extensive surgeries than others do and your Dr will know better, what is right for you. It is a good idea to start walking as soon as possible after surgery. Most hospitals will not allow you out if you don't walk. Walk as much as you can while stil in the hospital. When you arrive home plan to rest.
The next day you should have a space blocked out for a short walk. You may only walk around your house at first, or up and down your driveway. It does not matter how far you go just that you walk. Maybe set a time to it. Start with 10 minutes. When you are finished walking, rest, with your feet elevated. Drink plenty of water.
Two quarts is recommended. Each day when you walk be prepared to go further, or longer than the day before. Try to stay clear of hills. Either direction. I found that walking downhill was far more stress on the abdominal than uphill. It is best to walk on a flat surface. If weather does not permit outside walking, try to find a mall or a super Wal Mart or some other place that has plenty of floor space. A treadmill at this point can be too much.
It is better for you to move through space. After your Dr has given you the green light (usually about 6 weeks), you may begin to do what you were doing prior to surgery but on a much smaller scale. Always approach your program as a starter.
Don't ever jump in with the idea that you can do like you did before . You must work up to it gradually. My best to you in your recovery and return to activity.
Abdominal Fitness:
he following are suggestions for beginning an abdominal workout after abdominal surgery such as a hysterectomy, but may be used for therapy for most types of abdominal surgery.
After abdominal surgery your approach to exercise should be slow and controlled and gradual. Please discuss with your surgeon when you may resume abdominal training. Please don't proceed with exercise until you have done this.
The abdominal needs to be strong in order to perform most everyday tasks. If you begin by doing an isometric hold, whenever you think of it, you will eventually be in the habit of holding it in without thinking about it. This will help the muscle to be flat. If you never pull it in, think about what it must look like. The muscle may rest when you sleep. All other times be aware. So start with awareness and train your abdominal to be flat and pulled in.Having strong, conditioned abdominal muscles helps to protect and support your back.Ê This can help to reduce back pain.
Once your physician gives you the go ahead to train the abdominal,Ê I suggest the following with these cautions:
If you feel any pain or discomfort while performing any of these exercises STOP,DRINK WATER, AND REST WITH YOUR FEET ELEVATED!!!
1. Lie on a hard surface (floor) possibly with a thin pad underneath you. Bend your knees, feet flat on the floor about 12 inches from your behind.
2. Placing one fist under your chin (between chin and chest) to remind you not to pull the chin to your chest.Ê Place the other hand beside your ear but not under your head as this may make you want to pull your head up whichÊ does not help the abdominal to work. If you are going to have strong abs you have to work them not your neck and chest.
3. Focus on a spot on the ceiling and think about your nose going to that spot. This spot should be directed over your knees.
4. Tighten the muscle (don't just pull it in) until you feel like your shoulder blades want to come up off the floor.
5. Now lift your shoulders off the floor taking your torso towards the spot you have chosen up above. As you lift and lower do not lower so the shoulders touch the floorÊ and do not allow the abdominal to relax.start with a set of 6 then rest and see how you feel. If you feel like more work up to 12.Ê If you cannot do 12 without pain or pulling, do only as many as you can. After you have done as many as you can up to 12, lower all the way down and give yourself a short 15 or 30 second break. Then repeat until you have finished 3 sets. (Caution: if you cannot do all 3 sets the first time work up to it. Take your time and be careful, paying close attention to how you are feeling)
NOTE:
The ab will get a better workout if you don't tilt the chin in but keep it elevated. This is why I suggest you place a fist under your chin. This will give the proper alignment for the neck.Ê Do you walk around with your chin on your chest? Well if you do you shouldn't. You should not do any exercise (including abdominal) with your spine out of alignment. Think about your ears being directly over your shoulders. For most of us that means pulling the chin back but not down.Ê Maintain spinal alignment at all times. Eventually you will want to place one fist under your chin with your other hand resting upon that wrist.
Another thing that will benefit you from working the ab in this manner is the strengthening of your neck. This will help you to hold your head upright. This will help with your posture and keep your head from hanging as you age.
Work on this aspect of your abdominal workout slowly. Your neck will tire, you may get a headache, and you will feel stress in the front of your neck. But the benefits from being strong all over will greatly benefit you. Don't give up on these!
Resistance Exercises
There are many types of equipment that can be used to perform resistance exercises. The ones I most commonly use are:
Traditional free weights (barbells and dumbells).
Machines--usually the best way to start a program.
Resistance bands and tubing--helps keep your body from adapting to a weight bearing program.
Resist-a-ball--mainly uses your own body resistance to strenghten and tone the major muscle groups. A fantastic tool for Core strengthening (in the trunk of the body)
An effective frequency of workouts is 3-4 times per week. Depending on your program you can resistance train as much as 6 times per week. It is recommended that you give your body at least one day of rest.
It is safest to rest each muscle 48 hours before working it again.
If your resistance program is set up ideally you will working one muscle group each day and resting it the next. IE Work arms and legs. next day work shoulder chest and back next
Resistance Band
USING THE BAND
PLEASE remember Proper Spinal Alignment (PSA) with all exercises. Chest lifted abdominal tight. Ears lined up with shoulders.
Do all exercises slow and controlled. Concentrate on the muscle group you are working. Enjoy !
BICEP: (muscle in the upper portion of the front of the arm.) Sit (PSA), band under right foot, working right bicep. The band should come out the outside of your foot. Grab hold of the other end of the band with your right hand. (You should adjust the tension by grabbing the band at the right distance to feel the resistance when you bend your arm.) Straighten and bend your arm from the elbow. No movement in the shoulder.
TRICEP: (muscle in the upper portion of the back of the arm) Sit (PSA), place the band over right shoulder and grab it with your right hand. Reach behind your back and grab the other end of the band. Lift bent elbow over head. Straighten and bend elbow. Adjust resistance. No movement in the shoulder.
DELTOIDS: Fan shaped muscle group located at the top of the arm
FRONT DELTOID:Ê (muscle in the front of the arm at the top that comes up to the shoulder) Sit (PSA), place the band under right foot, long side coming out from outside of foot. Grab band with enough resistance to raise arm to shoulder height. Arm is extended in front of your body. Start at just about knee height. Slight bend in the elbow.Ê Movement only in the shoulder.
MEDIAL DELTOID:Ê (middle segment of the muscle head at the top of the arm on the shoulder).Ê Sit (PSA), band under right foot, grab band with right hand with enough resistance to raise arm from knee height to shoulder height out to the side of your body.
PECTORAL CROSS: (pectoral is the muscle that runs from your arm across to the center of your chest). Stand (PSA) legs apart, band under right foot with length of band coming out on inside of your foot. Lean slightly forward. Holding the band with the proper amount of tension for you, move your arm with a slight bend in your elbow in a swinging motion from just below shoulder height to across the front of your body. Do not bend elbow more than slightly and it remains in the same position.
QUADRACEP:Ê (muscles in the upper portion of the front of the leg) Sit (PSA) , tie band ends together. Remember the tighter you tie the harder the work. Place both ankles inside the tied band. Stabilize the left foot on the floor.
1. Extend right foot (bend and straighten the knee).
2. Keep knee bent and pull it up towards the ceiling.
3. Straighten the leg and pull the whole leg up towards the ceiling. This does not have to be a large movement.
INNER THIGH:Ê (we all know where this is. They are called adductors) (PSA)Ê Tied band. You need something that will not move. A heavy desk (of course your should tie it after you put it around the desk), a spouse watching TV, get creative here. Ê Place band around object of choice and your right ankle. Object must be to the right of you because you are going to be pulling your leg across the front of your body in a pendulum motion.Your foot needs to be flexed and your toes turned out as tho your heel is leading the motion. You may sit or stand, whichever best suits your stabilizer choice.
OUTER THIGH: (Obviously opposite the inner thigh, also known as abductors).Ê (PSA) TiedÊ band, put around both ankles, stand. Lift right leg to side and return to middle. Be sure foot is parallel to the floor, toes pointing forward. Do not lean in the opposite direction. You may use a chair for balance if needed, but it is best to use your own core strength for stabilizing and balancing.
HAMSTRINGS: (These are the muscles at the top of your leg in the back). Lay on the floor in a prone position. Knees are about 6 inches apart. With band tied and around ankles, place both feet on the floor. The left is the stabilizer, right is working. Bend and straighten knee pulling foot as close to fanny as possible with out lifting hips off floor. Keep the knee on the floor.
There are many ways to use the resistance bands. The above are only a very few to get you started. Enjoy your new style of resistance training.
Diet for a healthy mum-to-be
Being a healthy weight primes your body for baby-making, and eating well lays down stores of nutrients that get pregnancy off to the best start.
What exactly is a healthy diet?
Foods and fertility are linked. If you and your partner stick to a healthy, balanced diet, you may be able to boost your chances of conceiving.
So, what is a healthy diet? A healthy diet simply means eating a balanced variety of foods. Try to include the following:
At least five portions a day of fruit and vegetables, whether fresh, frozen, canned or dried. Two broccoli spears and one medium glass of orange juice are each one portion.
Plenty of starchy foods, such as bread, pasta, cereals, protein and rice. Try to have one portion with each meal. If you can, choose wholegrain varieties, which contain more fibre.
Some protein, such as lean meat and poultry, fish, eggs and pulses (beans and lentils). Aim for two portions a day, or three if you are vegetarian.
Fish should make up about two portions a week. One of these should be oily, but try to have no more than two portions of oily fish a week.
Some low-fat dairy foods, which contain calcium. Aim for three portions a day, one portion being a yoghurt or a glass of semi-skimmed milk.
Some iron-rich foods, such as red meat, pulses, dried fruit, bread, green vegetables and fortified breakfast cereals. These build up your resources of iron in preparation for pregnancy.
Try to have something containing vitamin C, such as a glass of fruit juice, with iron-rich meals. This can help you to absorb iron from non-meat sources.
Make cakes, pastries, fizzy drinks and some takeaway and fast foods an occasional treat. These tend to be high in fat, sugar and salt. They may fill you up, but they aren't usually nutritious.
The government's eatwell plate is a useful visual guide to the proportion of each food group that should make up your daily diet.
If you're wondering when you should start to improve your diet, there's no time like the present. A healthy diet is important both before and during pregnancy.
What about my weight?
Try to get as close as possible to your recommended weight before trying for a baby. Ideally, your body mass index (BMI) should be between 18.5 and 25.
Being overweight or underweight can reduce your chances of conceiving, because you may ovulate less often. But there are other good reasons for getting to a healthy weight before you begin trying for a baby.
Being underweight before conceiving is linked to an increased risk of having a baby with a low birth weight or who is small-for-dates. Your GP may refer you to a dietitian who will be able to advise you about the best ways to gain weight.
Being overweight before conceiving has been linked to increased risk of complications once you're pregnant. Dieting during pregnancy is not recommended, so now's a great time to start. Talk to your GP if you need advice about changing your diet or starting exercise. Aim to lose no more than between 0.5kg (1lb) and 1kg (2lb) a week.
Exercise is important, too. If you build it into your daily routine, perhaps walking briskly to work, getting off the bus one stop earlier, or taking the stairs, it will be more achievable.
Joining a group can help you to stay motivated to lose weight and keep it off. You'll be offered regular advice on exercise and diet, as well as support from others.
Extreme weight loss from crash-dieting can deplete your body's nutritional stores. Losing weight gradually, and through healthy eating and regular exercise, is the best option. Long-term lifestyle changes are more successful than quick-fix approaches.
If you are overweight and are trying to eat more healthily:
Make time for breakfast every day. You're less likely to snack on unhealthy foods later if you had a bowl of porridge first thing.
Keep an eye on your portion sizes at mealtimes. Eat from a smaller plate if it helps.
Have healthy snacks to hand, such as a handful of fresh or dried fruit. That way you won't succumb to high-sugar, high-fat options when you're out or at work.
Do I need a vitamin supplement?
Vitamin supplements are not a substitute for eating well, but may help if you're finding it hard to have a varied diet.
However, there is one daily supplement you should certainly take as soon as you stop using contraception until you're 12 weeks pregnant, and that's folic acid.
Folic acid protects an unborn baby against the risk of spina bifida and other neural tube birth defects.
You'll need a daily supplement of 400 micrograms (mcg) of folic acid. If you're taking a multivitamin supplement that already contains 400mcg of folic acid, you won't need a separate folic acid supplement. Check the packet or ask your pharmacist if you are unsure.
You should take a higher daily dose (5mg) of folic acid if:
you have had a child with a neural tube defect, such as spina bifida
you or your partner or immediate relative has a neural tube defect
you are taking anti-epileptic drugs
you have coeliac disease (gluten intolerance)
you have sickle cell disease
you have thalassaemia
your BMI is higher than 30
you have diabetes
See your doctor if any of these apply to you, as you'll need a prescription for a 5mg dose.
As well as taking a folic acid supplement, eat plenty of foods rich in the naturally occurring form of folic acid, called folate. Foods rich in folate include dark green leafy vegetables such as spinach, kale, citrus fruits, nuts, brown rice, fortified bread and some fortified breakfast cereals.
You may also want to take a 10mcg daily supplement of vitamin D. Some women have low levels of this due to their skin colour or where they live in the UK. If you're taking an antenatal multivitamin, vitamin D may be included, so check the label.
Some over-the-counter supplements may contain large doses of vitamins and minerals which could be harmful to a developing baby. Only take a vitamin supplement tailored to women who are trying to conceive or who are pregnant. The supplement should not contain the retinol form of vitamin A or fish liver oil.
Find out if you are eligible for the government's healthy start vitamin vouchers at www.healthystart.nhs.uk.
Should I cut back on alcohol yet?
The government recommends that women should stop drinking alcohol when trying for a baby. Heavy or binge drinking can be harmful to a developing baby. Heavy drinking may also affect your fertility, so reducing your intake before you try for a baby makes sense.
If you do choose to drink, have no more than one or two units of alcohol once or twice a week.
A unit is half a pint of standard-strength beer, lager or cider, or a pub measure of spirit. But keep in mind that many beers and ciders are stronger than this. A small glass of wine is about 1.5 units and alcopops are about 1.5 units.
If cutting down is proving difficult for you, ask your doctor for advice.
Will caffeine make it harder for me to conceive?
There's no clear evidence that caffeine causes fertility problems. However, some studies have suggested a link between high doses of caffeine and problems with conceiving.
Bear in mind that the government advises pregnant women to limit their intake of caffeine. If you have a caffeine habit, it could be worth weaning yourself off it now.
So, how much is too much? 200mg of caffeine is roughly equivalent to:
two mugs of instant coffee (100mg each)
two cups of filter coffee (100mg each)
four cups of tea (50mg each)
five cans of cola (up to 40mg each)
four (50g) bars of plain chocolate (up to 50mg each), though bars of milk chocolate contain less (25mg each)
10 cups of green tea (20 mg each)
The caffeine content of espressos, and coffees based on espressos, such as cappuccinos and lattes, can depend on the outlet. One study found that caffeine levels can range from 50mg per espresso at one chain to as much as 300mg per espresso in another.
Some cold and flu remedies also contain caffeine. Always check the label, and ask your pharmacist if you're not sure.
Is there anything I need to be careful about eating or drinking?
Don't eat foods which are high in the retinol form of vitamin A, such as liver and liver products, including pate. The vegetable form of vitamin A, betacarotene, is fine.
Some supplements contain retinol because they use fish liver oil, so these should also be avoided. Too much retinol in your body once you're pregnant could harm your baby.
Don't eat fish shark, swordfish or marlin. These fish can can contain mercury.
Eat no more than two portions a week of oily fish a week. Oily fish include mackerel, sardines, salmon, trout, fresh tuna, pilchards, kippers and herring. The reason for the two-portion limit is that oily fish may pollutants, such as dioxins and PCBs (polychlorinated biphenyls). These build up in your body over a long period.
Soft, mould-ripened, or blue-veined cheese such as brie, camembert or stilton, are off limits too. Along with pate, eating these may increase your risk of developing listeriosis
What exactly is a healthy diet?
Foods and fertility are linked. If you and your partner stick to a healthy, balanced diet, you may be able to boost your chances of conceiving.
So, what is a healthy diet? A healthy diet simply means eating a balanced variety of foods. Try to include the following:
At least five portions a day of fruit and vegetables, whether fresh, frozen, canned or dried. Two broccoli spears and one medium glass of orange juice are each one portion.
Plenty of starchy foods, such as bread, pasta, cereals, protein and rice. Try to have one portion with each meal. If you can, choose wholegrain varieties, which contain more fibre.
Some protein, such as lean meat and poultry, fish, eggs and pulses (beans and lentils). Aim for two portions a day, or three if you are vegetarian.
Fish should make up about two portions a week. One of these should be oily, but try to have no more than two portions of oily fish a week.
Some low-fat dairy foods, which contain calcium. Aim for three portions a day, one portion being a yoghurt or a glass of semi-skimmed milk.
Some iron-rich foods, such as red meat, pulses, dried fruit, bread, green vegetables and fortified breakfast cereals. These build up your resources of iron in preparation for pregnancy.
Try to have something containing vitamin C, such as a glass of fruit juice, with iron-rich meals. This can help you to absorb iron from non-meat sources.
Make cakes, pastries, fizzy drinks and some takeaway and fast foods an occasional treat. These tend to be high in fat, sugar and salt. They may fill you up, but they aren't usually nutritious.
The government's eatwell plate is a useful visual guide to the proportion of each food group that should make up your daily diet.
If you're wondering when you should start to improve your diet, there's no time like the present. A healthy diet is important both before and during pregnancy.
What about my weight?
Try to get as close as possible to your recommended weight before trying for a baby. Ideally, your body mass index (BMI) should be between 18.5 and 25.
Being overweight or underweight can reduce your chances of conceiving, because you may ovulate less often. But there are other good reasons for getting to a healthy weight before you begin trying for a baby.
Being underweight before conceiving is linked to an increased risk of having a baby with a low birth weight or who is small-for-dates. Your GP may refer you to a dietitian who will be able to advise you about the best ways to gain weight.
Being overweight before conceiving has been linked to increased risk of complications once you're pregnant. Dieting during pregnancy is not recommended, so now's a great time to start. Talk to your GP if you need advice about changing your diet or starting exercise. Aim to lose no more than between 0.5kg (1lb) and 1kg (2lb) a week.
Exercise is important, too. If you build it into your daily routine, perhaps walking briskly to work, getting off the bus one stop earlier, or taking the stairs, it will be more achievable.
Joining a group can help you to stay motivated to lose weight and keep it off. You'll be offered regular advice on exercise and diet, as well as support from others.
Extreme weight loss from crash-dieting can deplete your body's nutritional stores. Losing weight gradually, and through healthy eating and regular exercise, is the best option. Long-term lifestyle changes are more successful than quick-fix approaches.
If you are overweight and are trying to eat more healthily:
Make time for breakfast every day. You're less likely to snack on unhealthy foods later if you had a bowl of porridge first thing.
Keep an eye on your portion sizes at mealtimes. Eat from a smaller plate if it helps.
Have healthy snacks to hand, such as a handful of fresh or dried fruit. That way you won't succumb to high-sugar, high-fat options when you're out or at work.
Do I need a vitamin supplement?
Vitamin supplements are not a substitute for eating well, but may help if you're finding it hard to have a varied diet.
However, there is one daily supplement you should certainly take as soon as you stop using contraception until you're 12 weeks pregnant, and that's folic acid.
Folic acid protects an unborn baby against the risk of spina bifida and other neural tube birth defects.
You'll need a daily supplement of 400 micrograms (mcg) of folic acid. If you're taking a multivitamin supplement that already contains 400mcg of folic acid, you won't need a separate folic acid supplement. Check the packet or ask your pharmacist if you are unsure.
You should take a higher daily dose (5mg) of folic acid if:
you have had a child with a neural tube defect, such as spina bifida
you or your partner or immediate relative has a neural tube defect
you are taking anti-epileptic drugs
you have coeliac disease (gluten intolerance)
you have sickle cell disease
you have thalassaemia
your BMI is higher than 30
you have diabetes
See your doctor if any of these apply to you, as you'll need a prescription for a 5mg dose.
As well as taking a folic acid supplement, eat plenty of foods rich in the naturally occurring form of folic acid, called folate. Foods rich in folate include dark green leafy vegetables such as spinach, kale, citrus fruits, nuts, brown rice, fortified bread and some fortified breakfast cereals.
You may also want to take a 10mcg daily supplement of vitamin D. Some women have low levels of this due to their skin colour or where they live in the UK. If you're taking an antenatal multivitamin, vitamin D may be included, so check the label.
Some over-the-counter supplements may contain large doses of vitamins and minerals which could be harmful to a developing baby. Only take a vitamin supplement tailored to women who are trying to conceive or who are pregnant. The supplement should not contain the retinol form of vitamin A or fish liver oil.
Find out if you are eligible for the government's healthy start vitamin vouchers at www.healthystart.nhs.uk.
Should I cut back on alcohol yet?
The government recommends that women should stop drinking alcohol when trying for a baby. Heavy or binge drinking can be harmful to a developing baby. Heavy drinking may also affect your fertility, so reducing your intake before you try for a baby makes sense.
If you do choose to drink, have no more than one or two units of alcohol once or twice a week.
A unit is half a pint of standard-strength beer, lager or cider, or a pub measure of spirit. But keep in mind that many beers and ciders are stronger than this. A small glass of wine is about 1.5 units and alcopops are about 1.5 units.
If cutting down is proving difficult for you, ask your doctor for advice.
Will caffeine make it harder for me to conceive?
There's no clear evidence that caffeine causes fertility problems. However, some studies have suggested a link between high doses of caffeine and problems with conceiving.
Bear in mind that the government advises pregnant women to limit their intake of caffeine. If you have a caffeine habit, it could be worth weaning yourself off it now.
So, how much is too much? 200mg of caffeine is roughly equivalent to:
two mugs of instant coffee (100mg each)
two cups of filter coffee (100mg each)
four cups of tea (50mg each)
five cans of cola (up to 40mg each)
four (50g) bars of plain chocolate (up to 50mg each), though bars of milk chocolate contain less (25mg each)
10 cups of green tea (20 mg each)
The caffeine content of espressos, and coffees based on espressos, such as cappuccinos and lattes, can depend on the outlet. One study found that caffeine levels can range from 50mg per espresso at one chain to as much as 300mg per espresso in another.
Some cold and flu remedies also contain caffeine. Always check the label, and ask your pharmacist if you're not sure.
Is there anything I need to be careful about eating or drinking?
Don't eat foods which are high in the retinol form of vitamin A, such as liver and liver products, including pate. The vegetable form of vitamin A, betacarotene, is fine.
Some supplements contain retinol because they use fish liver oil, so these should also be avoided. Too much retinol in your body once you're pregnant could harm your baby.
Don't eat fish shark, swordfish or marlin. These fish can can contain mercury.
Eat no more than two portions a week of oily fish a week. Oily fish include mackerel, sardines, salmon, trout, fresh tuna, pilchards, kippers and herring. The reason for the two-portion limit is that oily fish may pollutants, such as dioxins and PCBs (polychlorinated biphenyls). These build up in your body over a long period.
Soft, mould-ripened, or blue-veined cheese such as brie, camembert or stilton, are off limits too. Along with pate, eating these may increase your risk of developing listeriosis
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