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Sexology
An interdisciplinary field, which deals with sex therapy and counselling
About
Customer service is provided by a highly trained, professional staff who look after your comfort and care and are considerate of your time. Their focus is you....more
Customer service is provided by a highly trained, professional staff who look after your comfort and care and are considerate of your time. Their focus is you.
Timings
MON-SUN
10:00 AM - 08:00 PM
Location
Doctor in Gautam Clinic Pvt Ltd - Gurgaon
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Health Packages
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₹12500
30 Days validity
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₹15000
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₹5000
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₹4000
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₹3500
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15 Days validity
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₹4500
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15 Days validity
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Medicines included
₹4500
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7 Days validity
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Medicines included
₹3500
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30 Days validity
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Medicines included
₹5500
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7 Days validity
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Medicines included
₹3000
ENQUIRE
7 Days validity
•
Medicines included
₹3000
ENQUIRE
30 Days validity
•
Medicines included
₹5500
ENQUIRE
₹2000
30 Days validity
•
Medicines included
₹3500
ENQUIRE
₹2000
30 Days validity
•
Medicines included
₹3500
Network Hospital
Gautam Clinic Pvt Ltd - Faridabad
Shop No - 2, 2nd Floor Saluja Complex, Near TCS Automobile Neelam Chowk, Faridabad Get Directions
4 Doctors
1 Speciality
Gautam Clinic Pvt Ltd - Delhi
W/A 87, First Floor Mother Dairy Road, Shakarpur Near Laxmi Nagar Metro Station Gate No - 2, Delhi Get Directions
4 Doctors
1 Speciality
1 Doctor
1 Speciality
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Patient Review Highlights
Reviews
Popular
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Mariya
Sep 2, 2016
Dr. Inderjeet Singh Gautam provides answers that are practical. Yes I will start to follow your valuable advise from today
Verified
Apr 20, 2018
Now Erection is proper and timing is good..I am very thankful to Dr.gautam sir and his team....
Verified
Aug 30, 2018
He is very understanding and non judgmental I went for advice before trying for treatment at such an advanced age. but he explained all risks and treatment options thoroughly and patiently. I m quite relieved and relaxed now considering myself in safe hands. I will move forward with the treatment from Gautam Clinic clinic only, they are very polite and professional people. They make you feel comfortable and the doctor listens to your problems very patiently, not like other doctors who are generally in a rush while talking to patients. Also the treatment advised is not so costly. I really liked the way they treat their patients. Everyone comes in with a tensed face but goes out with a smiling face.
Abhijvala
Apr 3, 2017
I was suffering from erectile dysfunction. Never once that I felt that Dr Inderjeet Singh Gautam is getting impatient, rather he has always responded to my each and every doubt with immense patience. I consulted a number of specialists but the way he treated me was the bestI saw Inderjeet Singh Gautam clinic's advertisement in newspaper and that is how we referred him. The facilities available in the Gautam Clinic Pvt Ltd - Faridabad are very nice. During the treatment, Dr Inderjeet Singh Gautam supported me a lot. In the very first sitting, Inderjeet Singh Gautam clearly told us the problem and the what the treatment procedure will be in future.
Sarthak Maji
Sep 4, 2018
My sexual dysfunction problem made me feel very low confident and it was depressing. I searched online and found out about Gautam Clinic clinic. User reviews were good so I took a decision to meet the doctor. When I went there the staff was very humble. The doctor is equally polite and knowledgeable. He listened to everything I told him and then suggested some medical tests. After the test reports, he prescribed some medicines and also gave me a diet chart. He also told me some exercises. Although it took time but my problem is completely fix now. I am so happy I feel good and confident now. Thank you doctor you are great.
Papai Das
Aug 30, 2018
Treatment for female sexual problem is very painful and problematic but Gautam Clinic Clinic made it easy for me. The doctor is so polite and friendly in nature and gave expert guidance to me. I am blessed that I have such a great doctor who is not only a doctor but also a great friend. Talking about the clinic, it very neat clean and hygienic, I was very satisfied with the services provided. Also they are available on whatsapp so you can discuss anything through whatsapp also. I really like the place and would highly recommend to others suffering from similar problems.
Verified
Sep 4, 2018
After I got marriage I started feeling that I am not able to satisfy my wife due to the problem of erectile dysfunction. I really felt ashamed in front of my wife and I became too depressed. Then my wife started searching for the best consultant who will be able to take care of my problems. We heard about Dr Gautam clinic and we rushed to their. After going under all necessary tests doctor advised me for penile implants. After this treatment I have become completely cured and now I am enjoying a happy married life with my wife. Thanks to Gautam Clinict
Soumi Das
Sep 6, 2018
After I got marriage I started feeling that I am not able to satisfy my wife due to the problem of erectile dysfunction. I really felt ashamed in front of my wife and I became too depressed. Then my wife started searching for the best consultant who will be able to take care of my problems. We heard about Dr Gautam clinic and we rushed to their. After going under all necessary tests doctor advised me for penile implants. After this treatment I have become completely cured and now I am enjoying a happy married life with my wife. Thanks to Gautam Clinic
Swarup Das
Aug 30, 2018
Premature Ejaculation: When my marriage was being fixed with my girl friend I started feeling nervous as I had the problem of premature ejaculation. I shared my problem with my girl friend and she co-operated me so that I can get proper treatment. She took me to the clinic of Dr Gautam Clinic. There I got started getting proper treatment and medications. I continued the medication as per the instruction of the experts and started feeling better after couple of months. Today I am fully satisfied and happy with my married life.
Manesh Mandal
Aug 31, 2018
Dr Gautam Clinic is very concerned and considerate. He listened to me very patiently and explained everything in detail ... I was having irregular and abnormal sexual problem for last many months... I consulted many other doctors ... No medicine worked.. I lost a lot of money on my treatments but all in vain. Dr Gautam Clinic advices some changes in day to day routine and prescribed few medicines ... His advice really worked... He is very good doctor and takes care of his patients. Thanks to dr Gautam Clinic...
Verified
Sep 5, 2018
Last year I faced huge problem due to urinary infection and I was totally afraid of whether I will be able to carry on my future life happily or not. I talked to many doctors but no one was able to cure the problem. Then one of my friends gave the phone number of Dr Gautam clinic. I contacted with them and the consultant here suggested me to have circumcision to get completely cured from this urinary infection. I listened to them and today I am fully cured. I am really thankful to Gautam clinic.
Pratick Ghosh
Sep 3, 2018
Last year I faced huge problem due to urinary infection and I was totally afraid of whether I will be able to carry on my future life happily or not. I talked to many doctors but no one was able to cure the problem. Then one of my friends gave the phone number of Dr Gautam clinic. I contacted with them and the consultant here suggested me to have circumcision to get completely cured from this urinary infection. I listened to them and today I am fully cured. I am really thankful to Gautam clinic.
Verified
Sep 1, 2018
Last year I faced huge problem due to urinary infection and I was totally afraid of whether I will be able to carry on my future life happily or not. I talked to many doctors but no one was able to cure the problem. Then one of my friends gave the phone number of Dr Gautam clinic. I contacted with them and the consultant here suggested me to have circumcision to get completely cured from this urinary infection. I listened to them and today I am fully cured. I am really thankful to Gautam clinic.
Abhishek Saha
Aug 31, 2018
Male sex problem: I got married three years back and my married life was not going perfect at all. Due to having sexual problem I was not able satisfy my wife and me too was suffering from depression. Once of my friend advised me to visit to the clinic of Dr Gautam Clinic. Here I got all the required treatments. I followed the medications as per their advice and I became fully cured. Today both me and my wife feel extremely satisfied with the treatment. Thank you Dr Gautam Clinic.
Verified
Aug 30, 2018
First of all a humble thanks to the staff who were polite.. And THANK YOU from bottom of my heart for waiting till we reach their.. Even when u had emergency.. Dr Gautam Clinic – no words for you.. Such an extremely polite doctor u are.. Really my family was very tensed regarding the problem.. But when they met u they were completely satisfied.. Thank you once again so much.. God always be with you.. Such a wonderful excellent work a dedicated doctor I had never seen in my life..
Rup
Sep 6, 2018
I heard that night flow is common among the boys but I found that to me this became a bigger issue. My marriage was fixed with my girlfriend and I felt totally insecure about my marriage life because of immense night flow problem with me. I shared this problem openly with my girlfriend and she took me to the clinic of Gautam ClinicHere I get proper treatment in this issue and today I am living happily with my wife. Thanks to experts of Dr Gautam clinic to give my life back.
Dhanya
Jan 4, 2017
Initially the symptoms of hiv aids were not that severe but then it became worse. I am so thankfulto Dr Inderjeet Singh who has given me the best advice and I am now finally able to get back to my normal self. The atmosphere in the Gautam Clinic is always so positive and full of life. He is not just friendly, but also is very motivating. It's been more than a year now, and I have noticed considerable change in myself.
Charmaine
May 30, 2017
I was shocked to experience the symptoms of male sexual problems. I consulted Dr Inderjeet singh. He is well aware about innovative techniques to treat problems. He never gets frustrated, even when I ask a number of queries. The treatment given by Dr Inderjeet has helped me greatly and now I am perfectly fine. Even though there was a long queue, still the staff was very pleasant.
Aashritha
Jul 24, 2017
I was having very bad thoughts regarding my masturbation addiction. I saw Dr Inderjeet''s advertisement in newspaper and that is how we referred him. He is one of the best sexologist in the city. He doesn't just randomly prescribes medicines, but first properly diagnoses the problem. T With the help of his treatment for masturbation addiction, I am almost back to my normal self.
Verified
Apr 9, 2018
Excellent treatment.i visited many doctors in Delhi NCR.but not satisfied. I saw number of Google search in Gautam clinic in faridabad branch. Doctor suggest me for 1. Month course.i started .Now I am feeling very well after 15 days only. I suggest every patient to visit Gautam clinic. Gautam clinic doctor future by very good.thanks doctor
Gurbani
Apr 23, 2017
Inderjeet Singh Gautam guidance has helped me immensely in treating Male sexual problem. Whatever tests he prescribed, were very correct and gave an exact idea about my condition. During the complete male sexual problems treatment program he always supported and motivated me. He is very professional and is a really patient listener.
Sachiv
Jul 23, 2017
The premature ejaculation issue was increasing day by day. Even in case of long queues, the staff was managing people in a very positive manner. The complete process of premature ejaculation treatment was so painless and quick, and i am so relieved that I chose to consult him. Dr Gautam is very patient with all his patients.
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Health Query
Dear sir
abhi apki age batao kitni h agar apki age 18 se kum h to is age me hamare body ke private part's bohut sensitive hote h or agar apki age 18 se jiyada h to ye bhi ho skta h ki apki sex power kafi achhi h.
Shared 1 month ago • Featured Tip
Vitamin-enhanced waters have become a multi-million dollar business in recent years. Yet, these drinks are relatively expensive and may not deliver all the nutrients they promised. In fact, most Americans aren’t vitamin-deficient and probably don’t need vitamin water, But by recognizing water-soluble vitamins and adding them to your water with food or supplements, you can get an extra dose of nutrition and even add some flavor to plain water.
Use supplements only as necessary. You might find it hard to get enough vitamins and nutrients through your diet. While it’s ok to add a multi-vitamin or supplements to your water, try and get as many of these as possible from foods.[3]
- Consult with your doctor before taking vitamins and supplements to ensure they are safe for you.
- Be aware of vitamin “megadoses,” which may be detrimental to your health.
- Taking too many of them for a long time can have harmful effects. Effervescent Vitamin and mineral supplements have up to 1g of salt per tablet.
Decide what type of vitamin supplements you want to add to your water. You can buy tablets to crush, a prepared powder, or liquid vitamin supplements, which will dissolve better than tablets. Deciding on the type of vitamin to take is an important step in knowing how to add vitamins to water.
- Remember that Vitamins C and the B complex are the only supplements you can mix with water to get their nutritional value. Other vitamins need fat to circulate through your system.
- Buy single pills of vitamin C or B complex at your local pharmacy and crush them.
- Ask your doctor, pharmacist, or health store specialist if there are powdered or liquid versions of the vitamins you can mix with water.
Crush your vitamins. If you decide to use vitamin pills in your water, you’ll need to pulverize them before you mix them into the water. Use a mortar and pestle or a pill crusher.
- Make sure the vitamins are ground into a fine powder so that they mix easily into the water.
- Be aware that not fully pulverizing the pills could make it difficult for your body to absorb them.
- Crush only the recommended daily dose of your vitamin.
Read packaging instructions. If you chose to use a powdered vitamin or liquid form, read the packaging label. This can help you know the amount to mix with water for optimal absorption.
- Avoid taking more than the recommended value per day. This can help prevent serious health conditions from consuming too many vitamins.
Mix the supplements with water. Once your supplement powder or liquid is ready, you’re ready to mix them with your water. Make sure to shake the mixture well in a clean bottle so that the vitamins are able to be easily absorbed in your system.
- Use boiled or distilled water, not plain tap water.
- Fill the water bottle ¾ full and then add the vitamins. Consider adding them to warm water for better dissolving and absorption by your body.
Shared 2 months ago • Featured Tip
While you will not achieve major weight loss without diet and exercise, there are a few things you can do to slim your stomach line without heading to the gym or starving yourself.
Try tummy-control garments. There have never been more options in the undergarment industry for clothing that tighten, firm, and shape the midsection. Made mainstream by Spanx, tummy-control garments are available in many types for people of most sizes.
- Women's undergarments include tummy-control pantyhose, panties, high-waisted shorts, bodysuits, camisoles, and tank tops made of Lycra, elastic, or some combination. Most mainstream undergarment brands for women carry control top styles, but the most popular include Spanx, Soma, and TC Shaping. Buy your normal size and expect it to run small.
Shared 3 months ago • Featured Tip
Wheatgrass has enjoyed superfood status for a while. Its bright green color and sharp taste make it a popular addition to smoothies. Although more research is needed to explore the health benefits of adding wheatgrass to your diet, you can get important vitamins and minerals from wheatgrass. To take wheatgrass, purchase wheatgrass shots, mix your own, or take wheatgrass supplements in tablet form. You'll find that it's easy to get a quick nutrient boost from this little plant.
Adding Wheatgrass to Your Diet
Blend your own wheatgrass juice. If you're planning on drinking wheatgrass every day, consider making your own fresh wheatgrass juice. You can buy the tender wheatgrass shoots or grow it. You'll need to blend it in a blender designed just for wheatgrass, so the shoots don't clog the blender. Strain the wheatgrass through a mesh strainer and refrigerate it until you're ready to drink it.
- Try mixing the wheatgrass with carrot juice, pineapple juice, apple juice, or mint.
- To make wheatgrass juice, you will need two ounces of fresh wheatgrass, two stalks of celery, two cucumbers, and half a cup parsley. Cut all of the vegetables into small chunks. Put wheatgrass into the juicer first, and add the vegetables in after it. Add water as needed.
Mix up wheatgrass powder. Purchase wheatgrass powder from a natural food store. Look for a powder that's made with wheatgrass juice instead of dried and ground wheatgrass. Your body will absorb the wheatgrass better if it's been processed already. Put the powder into a blender along with your liquids and sweeteners of choice. Blend the mixture until it's smooth. For a sweet wheatgrass drink, blend together:
- 1/2 scoop of wheat grass powder
- 2 cups (450 g) of fresh or frozen pineapple
- 1 frozen banana
- 1 to 2 cups (240 to 480 ml) of coconut water
- 1 teaspoon of spirulina (optional)
Take wheatgrass tablets. If you don't have the time to mix up wheatgrass or you don't like drinking it, you can buy wheatgrass supplements. These usually come in tablet form and should just contain wheatgrass powder. Some supplements might also have rice powder to bind the wheatgrass powder into tablet form. Follow the manufacturer's instructions about dosing.
- For example, you may need to take several wheatgrass tablets with water or juice.
Use wheatgrass in salads. Try adding fresh wheatgrass shoots to your salad greens. Keep in mind that these may be harder to digest than the juice or powder. If you prefer, mix the wheatgrass juice into a salad dressing or sprinkle wheatgrass powder onto your salad.
- You can also combine the wheatgrass juice with fruit juice and oils to make a unique salad dressing.
Shared 3 months ago • Featured Tip
The higher your sperm count, the easier it should be to father a child. When you ejaculate, your semen should contain at least 15 million sperm per milliliter. If it is lower, this doesn’t mean you can’t have a child, it just makes it harder. You can maximize your sperm count by protecting your sperm from damaging substances, living a healthy lifestyle, and getting treatment for any underlying medical problems.
Don’t smoke, and if you do, quit. Smoking is associated with a lower sperm count and lower quality for the sperm that you do have. It can cause them to have the wrong shape and be less mobile, making it harder for them to fertilize the egg. If you quit, your sperm count may improve. If you need help quitting, you can get support by:
- Talking to your doctor, attending a treatment program, or seeing a specialist. If you try nicotine replacement therapy, talk to your doctor about whether this could also impact your sperm count.
- Talking to friends and family.
- Joining an in person or online support group.
- Getting support from toll-free hotlines which are available in the US and many other countries. Check online or in your phone book for the numbers.
Reduce or eliminate alcohol consumption. Heavy drinking can reduce testosterone and lower sperm production. If you are concerned that your drinking might be lowering your sperm count and you need help quitting, there are lots of resources available to help you:
- Join a detox program to get medical supervision during withdrawal.
- Get support from a counselor or local support groups like Alcoholics Anonymous.
- Get counseling, either alone, or together with your partner or family.
- Try medications to curb the cravings. Talk to your doctor first before taking medications while trying to father a child.
- Join a residential treatment program for round-the-clock medical and emotional support.
Abstain from using illegal drugs. Various drugs may damage your testicles or sperm. In addition, drugs that are purchased on the street have no quality controls. This means that they could contain chemical contaminants that could be dangerous for your sperm. What type of damage occurs will depend upon what chemicals you have used and how much.
- Cocaine and marijuana may lower sperm count and quality.
- Anabolic steroids may shrink your testicles and reduce sperm production.
Avoid industrial or environmental chemicals that may be dangerous to your sperm. If your job puts you in contact with these substances, wear safety gear and talk to your doctor about whether they could be lowering your sperm count. The greater your exposure, the more likely it is that they will lower your sperm count. These include:
- Benzenes
- Toluene
- Xylene
- Herbicides
- Pesticides
- Organic solvents
- Painting materials
- Lead
- Heavy metals
Reduce your chances of getting a sexually transmitted disease (STD). STDs can cause damage the testicles, inhibit sperm production, or damage the tubes through which the sperm must pass. You can reduce your chances of contracting one by being monogamous with an uninfected partner or always using a latex condom when having non-monogamous sex.
- Put a condom on before sexual contact begins and use it throughout.
- If the condom breaks, replace it with a new one immediately.
- Don't use expired condoms. They are more prone to breaking.
Shared 3 months ago • Featured Tip
Sexually transmitted diseases or STDs are venereal diseases which occur when you have sexual contact or sexual intercourse with an infected person. In women, sexually transmitted diseases can lead to infertility, miscarriage, premature birth of the child or infection in the newborn baby.
Sexually transmitted diseases spread through transfer of body fluids like semen, vaginal secretions and blood. However, there are ways to protect yourself from STDs provided you know all the facts pertaining to sexually transmitted diseases.
- Avoid having multiple sex partners. You never know whether one of your sex partners has STD, and if he does, you will surely end up getting it.
- Sexually transmitted diseases are extremely contagious and even if you are in a monogamous relationship and your partner has STD from a previous relationship, there is 80 to 90 percent chance that you will get infected. Make sure your partner gets treated before having sex with him or her.
- You can also get sexually transmitted diseases through anal sex, and oral sex.
- A mother can pass on STD to her child during childbirth if she is infected with STD.
- Sexually transmitted diseases weaken the immune system and you are susceptible to catch other infections because of this.
- Many times STDs in women are misdiagnosed because the symptoms are not very clear. When this happens, a woman can easily end up infecting her partner.
- Lesbians are less likely to get STDs as sexually transmitted diseases are not easily spread from one woman to another.
- Bisexual men can contract STDs from their homosexual partner and pass it on to their heterosexual partner.
Shared 3 months ago • Featured Tip
Fertility and having children is a central issue for many couples and even single women. It can be very challenging—both emotionally and physically—if you are not able to have children at all or are undergoing fertility treatments. Questions from and expectations by the outside world can make it even more difficult. By dealing with the physical and emotional aspects of infertility and seeking support, you can deal with infertility.
Handling the Physical and Emotional Effects of Infertility
Acknowledge your feelings. Anyone experiencing infertility often has a wide array of feelings such as denial, shock, numbness, anger, guilt, and shame. Acknowledging these feelings can help you start to get over them. Giving your feelings the proper attention by acknowledging them and seeking support through friends, family members, and even health professionals can give you power over them and any related situations you may encounter.
- Remember that your feelings are completely natural.
- Write down your feelings about your infertility or consider keeping a journal to track your progress or even just give you a private space in which to deal with your feelings.
- Make sure you don’t hide your feelings from those people with whom you are close. They may find it difficult to understand how you truly feel if you mask it with smiles and “I’m okay.”
- Avoid forcing yourself to feel a certain way. Instead, welcome any anger or sadness you feel and then let it go.
- Consider saying daily positive affirmations to help you acknowledge your feelings. You could say something like, “I am so angry I can’t have children, but I am strong and my life will be just as full without kids.”
Let yourself grieve. Grief can be a normal reaction to infertility. Whether you’re still hoping to have a successful pregnancy or are unable to carry a child, your mind is likely already grieving. Not allowing yourself to mourn the loss can cause stress and anxiety and won’t allow you to feel better again.
- Approach the grief process with infertility as “grieving a dream.” This can help make it more concrete and also cue your mind into knowing that your feelings of loss are completely normal.
- Talking to your partner, family, friends, or even writing in a journal can help you get through the grieving process.
Ignore social stigmas. Most people are socialized, but fertility and having children are something about which many people feel entitled to comment. People may make insensitive remarks about you not having children without knowing your situation. In some cases, people may even feel it acceptable to make comments like, “if you hadn’t waited so long.” These types of comments and stigmas, which are often a result of lack of information, may make you feel guilt, shame, stress, anxiety, or depression. Learning to ignore comments and social stigmas can help you to cope with your infertility.
- Avoid worrying about how other people may react to your infertility. Ignoring negative comments and reactions can help you more readily cope with the disorder. Telling yourself, “What other people think is their business” may help you gradually disconnect from negative comments and social stigmas.
- Counter a negative comment with, “you know, I’m undergoing fertility treatments right now and it’s been really stressful” or “unfortunately, I can’t have children” that people are genuinely helpful, concerned, and eager to support you.
- Re-channel negativity by taking a deep breath and thinking of something positive, like doing an activity you love. For example, say to yourself “I may be struggling with infertility, but the condition doesn’t own or define me. I can go out and laugh with other people and even children.”
Manage stress and anxiety. Infertility and its treatment can cause any person considerable stress and anxiety, be it physiological side effects, money concerns, and treatment failure. Taking active steps to reduce and manage any stress in your life can also help you cope more effectively with your infertility.
- Step away from any situation that causes your stress if you are able. This might include going to baby showers or children’s birthday parties.
- Use deep breathing techniques to help yourself relax or get through stressful situations. You can do this by sitting or standing up straight and inhaling deeply through your nose for a few seconds. Then hold it and exhale through your nose for the same amount of time as you inhaled. Do these breathing exercises for five minutes when you feel stressed or anxious can help relieve your feelings.
Pamper yourself. Taking care of and having time to yourself can help reduce stress and make you feel better. If you are dealing with infertility and any related emotional or physical issues, schedule “me time” to distract your mind and give yourself a break.
- Consider activities that keep you engaged with other people who don’t remind you of your infertility. For example, have lunch with a work colleague or enjoy happy hour with friends.
- Do things that allow you to pamper yourself and reduce stress such as taking a gentle yoga or meditation class or getting a massage. Allow yourself to buy something nice or do an activity you love such as mountain climbing or making pottery. Even reading a book in the bath is a nice way to pamper yourself.
- Remember that you should never feel guilty for wanting some time to pamper yourself. It is important for reducing stress and promoting your overall wellbeing.
Shared 3 months ago • Featured Tip
From a runny nose and irritating cough to a sore throat and fever (or worse), a case of the common cold is sure to make your life miserable for a few days. The worst part is that, in a month, it can happen all over again. Practice strategies to prevent the common cold and stay healthy year-round.
Wash your hands frequently. Washing your hands in the most preventable way of contracting the cold or flu virus. Scrub your hands with soap and water before eating, and before and after using the bathroom. To wash your hands, follow these instructions:
- Wet your hands with warm or cold water.
- Apply soap to your hands.
- Rub your hands to lather them together. Scrub everywhere. Do not forget to scrub under your fingernails, between your fingers, and the backs of your hands.
- Scrub for at least 20 seconds. Singing “Happy Birthday” is a quick way to remember how long.
- Rinse your hands with clean water.
- Shut off the tap with a paper towel so you do not contaminate your hands again.
- Use a paper towel to open the door of a public bathroom.
Use hand sanitizer if you don’t have soap. Washing your hands is the best way to keep them clean. But if you do not have soap and water available, you can use a 60% alcohol-based hand sanitizer.
- If your hands are visibly dirty, it’s best to use soap and water.
Keep your hands away from your face. Don't rub your eyes, nostrils, or ears if your hands aren't clean. Spreading germs from your hands to your face can lead to infection.
Shared 3 months ago • Featured Tip
Staying healthy is a key component to living a long and happy life. There are many aspects to both mental and physical health that can make it hard to maintain. You can improve your health in many ways, but it can be overwhelming to attempt all of these changes at one time. The best way to improve your health is by making small changes that you stick with. Over time, you can add new changes and build upon the old ones. By focusing on one or two areas on time, you can gradually improve your health.
Eat a balanced diet of foods that are high-fiber, healthy fats, low-sugar, and low-salt. A healthy diet gives you more energy and improves your outlook and moods. High-fiber diets help keep you regular, and lower your risk for stroke, heart disease, and diabetes, while excess salt can increase your risk for these complications. Sugar causes short energy spikes that can lead to a crash later. It has also been linked to depression and diabetes.
- Healthy fats can be found in foods such as fish, nuts, and avocados.
- Eat lots of leafy green vegetables. Kale, broccoli, cabbage, and other leafy greens are packed full of essential vitamins and nutrients.
- Whole foods such as fruit and vegetables have more than enough sugar to give your body what it needs.
- Limit your fruit intake. While fruit does contain essential nutrients, it is also very high in sugar. Eating too much fruit can be just as bad as eating a cookie.
Start your day with a high-protein, high-fiber breakfast. Eating breakfast every day is a must. Waking up and eating a filling breakfast helps you maintain concentration during the day, enhances strength and endurance during physical activity, and can lower cholesterol levels. Eating a breakfast high in protein and fiber will keep you full throughout the morning and help you avoid snacking. Fiber is also digested slower and helps you feel full longer.
- Eat lean protein such as eggs or a slice of salmon.
- Whole grain, high-fiber cereals can also keep you full through the morning.
- A hearty breakfast can also keep you from snacking before lunch. While snacking is not necessarily a bad thing, you want to snack smart. Eat a handful of roasted nuts or a small piece of fruit.
Keep a food log of everything you eat each day. Just the act of writing down what you’ve eaten can keep you from eating that extra candy bar. Keeping a log of everything you eat makes you aware of gaps in your diet or unhealthy foods you may be consuming too much of. Assess the foods you eat on a regular basis (every one to two weeks) and alter your diet as necessary.
- Find a logger that works best for you. Some may want to use plain old pencil and paper while others might find a website or phone app works better.
- Keep your diary nearby so you don’t have to go out of your way to log the foods you eat.
- Some food log apps include nutritional information that can also assist you in your logging.
- Be honest with your tracker. This food log is for you, so cheating only hurts you.
Read the nutrition labels on packaging. Foods containing hydrogenated oils and high fructose corn syrup are not going to be good for you. Taking a second to read the ingredients list and nutrition facts will make you more aware of what you’re eating. Foods high in sugar and sodium should also be avoided.
- When reading the labels, note the serving size. At first glance, a food item might not seem that bad until you realize there are three servings in the package.
Cut up fruits and vegetables when you get home. A lot of fruits and vegetables get thrown out because they are forgotten about or you don’t take the time to prepare them right away. Cut up those fruits and veggies in the way you prefer to eat them. Keep them in a clear container at eye level in the refrigerator.
- When you are craving a snack and open the fridge to see what’s inside, you’ll see the fresh fruits and vegetables and reach for those instead of something unhealthy.
- This will also help you cut down on food waste.
Order groceries online to avoid impulse buys. Grocery stores are specifically set up to encourage consumers to buy things they wouldn’t necessarily have on their list. In addition, many of the items that appear to be a great deal have little to no nutritional value and are not good for a healthy balanced diet. If you find that you have a tendency to succumb to impulse buys, try doing your shopping online.
- Check to see if your local grocery store has an online ordering system.
- There are plenty of other online sources that allow you to shop online and have the groceries delivered directly to your door.
Shared 3 months ago • Featured Tip
To maintain your spiritual health, engage in regular devotional practices like prayer and meditation. Be mindful in your daily activities, and stay in touch with your body, your emotions, and your sense of connection to all beings. Move beyond your fears and ambitions by doing good work for others, and empathizing with their concerns.
Meditate and pray. Prayer and meditation are activities you can engage in daily, or many times a day. By incorporating it into your daily routine, you can maintain your spiritual health in the same way that you maintain your physical health. Pray or meditate by yourself or with a group.
- Join a prayer group at your place of worship.
- Gather with a yoga and meditation group in parks and other natural places.
Take monthly or yearly excursions to reconnect to your spirituality. It's important to have a daily routine, but you don't want to just go through the motions. To break your habits and get a new perspective, go to a new place and spend a longer time working at your spiritual practices.
- Go on a silent meditation retreat.
- Take a trip with a church group.
- Make a pilgrimage to a holy place.
Study core texts and contemporary takes. Read the earliest texts of your faith tradition, like the Torah, the Tripitaka, or the Qur'ran. Try reading a little every day. Join a reading group or get a study buddy to keep you on schedule.
- If you are interested in spirituality across religious faiths, read texts from many faiths.
- Read poetry and song lyrics inspired by the core texts of your faith.
Reflect on your beliefs. Rather than being a passive believer, maintain your spiritual health by questioning, affirming, and revising the principles of your faith.
- Write down the things you hold to be true, and write a little bit about them.
- If something is troubling you, don't hide it from yourself. Share it with someone you trust, and discuss your concerns together.
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