Women who have recently given birth and are aiming to shed the extra pounds gained during pregnancy are in for quite a struggle. You not only have to adjust your life to a new schedule but also need to recover physically from the stressful effects of pregnancy.

The ideal time for losing weight-

According to health experts, you should ideally aim to come back to your original weight in at least, 6-12 months after the delivery. Women, who are careful about their fitness levels, try to regain their original weight by the end of 6 weeks time.

As is normal in the case of losing weight, all you need to do is incorporate a healthy diet as part of your daily meal plan coupled with regular exercise. Breastfeeding also aids in losing weight post-pregnancy.

Do not rush!

During pregnancy, a woman's body goes through a lot, not just physically but mentally as well. Therefore, you need to give yourself ample time to recover. In order to do this, you should wait until your 6-week check-up to find out if you are healthy once again. Many doctors recommend waiting for a period of two months if you are planning to breastfeed your baby. This period helps to normalize the milk supply. On receiving the thumbs up from your doctor, you should concentrate on cutting down your calories.

What if you are breastfeeding? 

Women who are breastfeeding their baby, or are planning to do so should aim to lose weight slowly and gradually. Losing weight drastically will make you produce a lower quantity of milk that might hamper the growth of your baby. According to doctors as well as dieticians, breastfeeding helps the body to burn calories.

Meal plan for weight loss-

Follow a few healthy tips to lose weight slowly and safely without putting either your life or the life of your baby in jeopardy.

  Oftentimes new mothers now frazzled with the responsibility of a baby forget to eat or consume their meals very late. This should not happen. If you do not give time to yourself for meals or intend on crash dieting by not eating, you will not have enough energy, and may even fall sick.

  Try to eat smaller meals from time to time to harness more energy rather than having three big meals.
  Eating a healthy and nutritious breakfast is very important as it gives you the necessary energy that you need to perform physical activities throughout the day.
  Eat slowly with your entire focus on your meal. This way you will be able to avoid overeating.
  Avoid consuming dairy products or try to consume those, which are low in fat.
  Consume foods such as lean protein or those that are rich in fibre. You should also ensure to have them either boiled or broiled.

The only way you can become a healthier and happier version of your previous self is when you accept the fact that often it is not possible to return completely to your former self. Pregnancy is likely to leave lasting changes on your body. So, be accepting of yourself as well as realistic.

Postnatal Weight Loss - All You Should Know!

8 amazing health benefits of masturbation

Masturbation can be extremely beneficial to your health and well-being. It doesn't just feel good, it has other benefits too that can vastly improve your health and life.

Here are some reasons why you should masturbate regularly:

1. It boosts your mood

Masturbating releases the hormones oxytocin and dopamine, which improve your mood and give you a natural high. It helps you relax and decreases your stress and anxiety levels.

2. Helps you sleep

Having an orgasm relaxes you physically and mentally, relieves tension and makes you feel satisfied due to the lowering of blood pressure and the release of endorphins. This helps you fall asleep faster and sleep better.

3. Lesser junk food cravings

The release of oxytocin makes us feel happier, lowering emotionally triggered food cravings, which help you make better food choices and avoid unhealthy and fattening 'comfort' food.

4. Relieves cramps

Masturbation can help relieve menstrual cramps. It increases blood flow to your pelvic region and hence eases pain, cramps and backaches.

5. Helps cure urinary tract infection in women

Those suffering from utis can get relief by masturbating as it flushes out bacteria from the cervix.

6. Prevents prostate cancer

Masturbation flushes out the toxin build-up in the urogenital tract, making men who ejaculate frequently three times less likely to develop prostate cancer.

7. May get rid of restless leg syndrome

People who suffer from restless leg syndrome feel a constant need to move their limb, which may cause leg pain and cramps. A publication in 'sleep medicine', a medical journal suggests that sex and masturbation may help relieve symptoms of rls.

8. Boosts your immunity and general health

Ejaculation in males triggers the release of cortisol, a stress hormone. Although stress inducing, experts believe that small doses of this hormone help build your immunity. In women, masturbation is known to improve cervical and cardiovascular health while also reducing the risk of type-2 diabetes.

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Related Tip: 6 Common Myths on MASTURBATION, Busted!

8 Unbelievable Health Benefits of Masturbation

Everyone has a different idea of what a mother and baby needs in the first few days after childbirth, but some essentials cannot be skipped out on. With that in mind, here are 10 childcare essential you may need right after the delivery. 

Nursing pillows: A baby may be small and seem light, but carrying them can put a strain on your arms. Since babies need to be fed very often in their first few weeks, a nursing pillow is a handy thing to have around. This allows you to comfortably support your baby while feeding them.
Breast pump: Though only a mother can produce breast milk, other people can feed this milk to the baby. A breast pump will allow you to express milk at a time convenient to you and store it in bottles to be fed to the baby as needed.
Bottles and nipples: A set of bottles and nipples are must haves for every baby. In their first few weeks, these bottles may be used to store mother s milk, but as the baby grows, these bottles can also be used to give the baby water.
Pacifiers: A baby who wants to constantly suck on the mother s nipples may be soothed with a pacifier. This can give the mother some time to rest.
Diapers: For over a year, diapers are a must for every baby. Most mothers choose disposable diapers for their convenience though others may choose cotton wash clothes as well. For the first few weeks, a baby tends to go through 10-12 diapers a day so stock up well.
Bedding: Whether you choose to share your bed with the infant or have him or her sleep in a crib, you will need at least two sets of crib sheets.
Baby bath tub: In their first few days, a baby needs to only be sponged down, but as they grow, regular baths become a necessity. A baby sized bathtub will make it easier to hold the baby while keeping them safe.
Sling: Carrying a baby in your arms all the time is not possible and hence it is a good idea to invest in a sling or front pack. This also keeps the baby close to your body and allows him or her to be soothed by your warmth and heartbeat.
Stroller: Once a child is three months old, he or she can be made to sit upright in a stroller. This gives the mother a little free time and puts less pressure on her back.
Car seat: A car seat if a must have for every baby. You could choose between rear facing car seats of convertible car seats.

10 Essentials You Need Right After Delivery

When you become a mother for the first time it is a completely new experience which may often leave you feeling exhausted and wondering whether all the things are being done right. First time motherhood is a beautiful as well as a harrowing experience at the same time. Although there are many important things to keep in mind, you can keep the responsibilities simple and streamlined in order to remember them. 

Some of these are mentioned below

Properly handling your baby   New mothers tend to be very careful anyway with their new born children. However, first time inexperience may cause harm to your baby inadvertently. Some of the things you need to be careful about while handling you baby are
Supporting and cradling the head and neck of your baby, especially while handling them is very important.
When you handle your baby, be careful enough to ensure that you don t shake or jerk them too hard. Always be very mindful of the fragility of your baby s body.
Keeping your hands clean every time before you handle your baby is extremely important.
Keep a hand sanitizer handy for this reason. Also, if you have to attend to your baby in the middle of house chores, such as kitchen work, wash your hands thoroughly with soap and wipe clean before handling your baby.
Perfecting your breast feeding technique is very important   One of the more important things to consider is getting attuned to your lactation cycles; either storing the excess milk for later or ensuring your baby is fed properly according to your cycles as well as his or her demand. Some of the points that need to be kept in mind are
It is important to know how to improve and make the best out of your breast milk through improved breast feeding techniques. Thus, visit a lactation consultant who can easily formulate a plan for you and optimize your breast feeding techniques.
Although breast milk is very important, some minerals can only be supplied by specialized formulas. The best way to balance between breast milk and formulas and you lactation consultant along with your doctor should be able to give you some pointers.
Your breasts will become sore after repeated feeding or suction. It is important to perform warm compress and heat massages to ensure that they don t hurt.
Soothing your baby   The only way your baby can communicate with you is via sounds such as crying and babbling. Thus soothing and comforting the baby is something which you may already do instinctively, but you may have to fine tune your technique slightly. Some of the things to keep in mind would be  
Swaying or swaddling you baby in a way that mimics the coziness of your womb
The baby can be kept entertained with sound and lights
Keep your baby warm, but not too warm depending on the season. Striking the correct balance is very critical.
Try to make the cleaning and changing process enjoyable for your baby by integrating play and fun into it.
Sleep for the mother and the baby   The priority at this point in time is to ensure your baby s growth and health. Thus, live by the principle that you sleep when your baby sleeps. Ensure that you adjust your routine to get the best results to minimize feeling tired all the time. New mothers tend to lose a lot of sleep and thus have interrupted circadian rhythms that affect their body. It is very important to maintain your mental composure and also be able to focus on your baby better.

First Time Mothers - Things You Should Take Care Of!

Nutrition for you will never be as important to you as it is during pregnancy, because while eating you have to think not only about you, but also the development of your unborn child. However, merely eating is not enough you have to eat right. Here is your guide of what to eat and what to avoid, during pregnancy, so that your child gets the best nutrition.
Things to eat: 
1. Whole grains- whole grains, which can be found in food items like cereals, whole-wheat breads and pastas, are rich in folic acid, iron and fibers. Make sure you incorporate ample amount of whole grains in your diet to remain healthy during pregnancy.
2. Beans- beans are extremely nutritious for pregnant women, as they contain protein, fiber, iron, folate, zinc and calcium, which are much needed for the development of a healthy baby.
3. Fish- incorporate enough fish in your diet because they contain healthy omega-3 fatty acids. Salmon, for example, is exceptionally good for health since it contains less mercury than other fish.
4. Eggs- eggs are rich in protein, and is also a good source of other nutrients like amino acids, vitamins and minerals, including choline which is crucial for the baby's brain development.
5. Berries- berries contain vitamin c, calcium, folate and fiber, which is important to your diet, besides being a delicious addition to your meal.
6. Low fat yogurt- sweetened yogurt is extremely bad for your health, but a cup of plain, low fat yogurt contains copious amount of calcium and is also a good source of proteins.

Things to avoid: 
1) soft cheese- soft cheese, like feta, blue cheese, brie, etc. Are made of unpasteurized milk, which contain listeria bacteria which might be fatal for you and your child. Hence, they are best to avoid.
2) undercooked or raw food-raw meat may contain toxoplasma and other bacteria. Raw eggs in sauces like mayonnaise, uncooked dough, desserts like tiramisu and salad dressings are also harmful for you. Fish in sushis or self caught fish may also contain harmful bacteria and parasites or chemicals released from nearby factories. Do ensure that your meat and fish are thoroughly cooked while dining out as well.
3) unpasteurized juices- there is always a risk of juices, which are squeezed and unpasteurized, being contaminated with e-coli or salmonella, which can be very harmful for you.
4) pre-dressed poultry- poultry that has been dressed and stuffed at the market often run the risk of being contaminated by the juices of slaughtered poultry, proving to be best breeding grounds for bacteria.
5) unwashed fruits and vegetables- toxoplasma can breed on unwashed raw foods, which also cause harm to your health, mainly in the prenatal period.
6) alcohol, coffee and unpasteurized milk- these beverages have been deemed unsafe for pregnant ladies since they can cause severe health damages.

Nutrition Tips for Pregnant Women

Pregnancy brings with it the need to be extra careful about the overall well-being of the mother-to-be. Extreme caution has to be taken in managing health, as antibiotics and a lot of other treatment modalities are best avoided during pregnancy. With diabetes becoming common in the younger ages and women choosing to delay pregnancy, there are multiple women who are diabetic and choose to get pregnant later in life.

With diabetes being a chronic and a lifestyle condition, it definitely has its effects on pregnancy. However, the key is to manage diabetes cautiously in such a way that its effects on pregnancy, both the mother and the developing baby, are minimal. The increased blood sugar levels from the mother pass on to the baby, so keeping a close watch on the blood sugar levels is very important.

The maximum effect of diabetes on the baby is during the first few weeks of pregnancy. It is when the vital organs (brain, heart, lungs and kidneys) are forming, and high blood sugar levels can be harmful. This is slightly tricky as most women realise they could be pregnant only after about 6 weeks. If pregnancy is planned, it is best advisable to keep a check on sugar levels much ahead of the pregnancy.
The baby could be used to high levels of sugar while in the womb, and once delivered, it could have too low sugar levels. This needs to be monitored.
Preeclampsia, which is increased protein in the urine and high blood pressure, can happen during the second trimester. This may require the baby to be delivered prematurely.
Babies born to diabetic mothers are often bigger. The baby s pancreas is used to higher sugar levels and so the extra sugar gets converted to fat, which is the reason for the bigger babies. This may also necessitate C-sections.
Pregnancy can induce the development of diabetic retinopathy, which may prevent vaginal delivery, as the woman may not be able to exert the required pressure.
Abnormal calcium and magnesium levels, which need to be monitored for a while after birth
Most diabetic women reach full term if the sugar levels have been under good control.
Diabetic pregnant women are high at risk. However, with advanced medical care, these risks and complications are managed very well producing healthy babies from normal deliveries with effectively no harm to the mother s health. Once a diabetic woman tests positive, it is advisable to seek medical help to plan diet/meal plan, physical activities, exercise regimen, lifestyle changes, and medication dose adjustments. This is not a one-time activity, but needs to be closely monitored with daily blood sugar levels throughout the pregnancy. 

How Can High Diabetes Affect Your Pregnancy?

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