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What Are Uterine Fibroids?
So if you can get them and not have side effects, how do you even know if you have them? And should you be concerned?
What Are They?
Uterine fibroids, which your doctor may call leiomyomas or myomas, are muscular tumors that can grow on your uterus. They rarely turn into cancer, and if you get them it doesn’t mean you’re more likely to get uterine cancer.
Fibroids can vary a lot in size, shape, and location. They can show up in your uterus, uterine wall, or on its surface. They can also attach to your uterus by a stalk- or stem-like structure.
Some are so small that your doctor can’t even see them with the naked eye. Others grow in big masses that can affect the size and shape of the uterus.
Uterine fibroids usually appear in women of childbearing age -- generally between 30 and 40 years old, but they can show up at any age. They’re also more common in African-American women than in white women, and tend to show up earlier and grow quicker in African-Americans, as well. Doctors don’t know why that is.
What Are the Symptoms?
Some women may find out they have uterine fibroids because their doctor discovers them during a routine exam or ultrasound. You may be different, though.
If you do have symptoms, they might include:
- Heavy bleeding or painful periods
- Bleeding between periods
- Pressure, pain, or fullness in your lower stomach
- Enlarged abdomen or uterus
- Needing to pee often or trouble emptying your bladder
- Pain during sex
- Miscarriages or infertility
What Causes Them?
Experts don’t know exactly why you get fibroids. Hormones and genetics might make you more likely to get them.
Hormones. Estrogen and progesterone are the hormones that make the lining of your uterus thicken every month during your period. They also seem to affect fibroid growth. When hormone production slows down during menopause, fibroids usually shrink.
Genetics. Researchers have found genetic differences between fibroids and normal cells in the uterus.
Am I at Risk?
Besides age and race, there are a few other things that can raise your chances of developing uterine fibroids, such as family history. You’re more likely to get fibroids if your mom or sister has had them.
Many other things can contribute to your chances of getting uterine fibroids, including:
- Getting your first period at a young age
- Birth control use
- Vitamin D deficiency
- Eating too much red meat and not enough green vegetables, fruit, or dairy
Can I Prevent Them?
No, but there is some research that suggests certain lifestyle habits can reduce your chances.
One study found that high-sugar diets may be linked to a higher risk in some women. Another study found that eating fresh fruits and cruciferous vegetables like arugula, broccoli, cabbage, cauliflower, collard greens, and turnip greens could lower your odds. Cruciferous vegetables are rich in beta-carotene, folate, vitamins C, E, and K, and other minerals. They’re also full of fiber.
Regular exercise also can lower your chances of uterine fibroids.
Urinary tract infections (UTIs) are bacterial infections in the urinary system. They’re very common and usually not serious, though there can be exceptions.
Your urinary tract includes your bladder, kidneys, ureters (two tubes that go from your kidneys to your bladder), and urethra (how urine goes out of your body from your bladder).
If you have a UTI in your kidneys, doctors call it pyelonephritis. If it’s in your bladder, the medical term is cystitis.
Who Gets Urinary Tract Infections?
Anyone can. But UTIs are more likely if you:
- Are a woman
- Have had UTIs before
- Have a condition that affects your bladder's nerve supply (including diabetes, multiple sclerosis, Parkinson's disease, and spinal cord injuries)
- Have been through menopause
- Are overweight
- Have something that blocks the passage of urine, such as a tumor, kidney stone, or an enlarged prostate
- Use a contraceptive diaphragm or spermicide for birth control
- Have a catheter, a tube placed into the bladder to drain urine from the bladder into a bag outside the body
- Are a man who has sex with men, has HIV infection, or hasn’t been circumcised
Most of these traits also raise the chance that a simple bladder infection may become a more serious kidney infection, or turn into sepsis (an infection that has gotten into your bloodstream). For pregnant women, a kidney infection can raise the odds of delivering a baby too early.
- Most UTIs are due to bacteria that are normally found in your gut, such as E. coli. Other bacteria that can cause them include staphylococcus, proteus, klebsiella, enterococcus, and pseudomonas.
- Some bladder infections in both men and women are linked to two sexually transmitted bugs: Chlamydia trachomatis and mycoplasma. Another parasite, trichomonas, can cause similar symptoms.
- Women are more likely to get urinary tract infections, because the tube that goes from the bladder to the outside (the urethra) is much shorter than in men. Because the urethral opening is closer to the anus in women, it’s easier for bacteria from stool to get into the female urethra. A urinary tract infection may be linked to sex.
- In men, a bladder infection is almost always a symptom of another condition. Often, the infection has moved from the prostate or some other part of the body. Or it may mean that a tumor or something else is blocking or interfering with the urinary tract.
- Chronic kidney infections in children sometimes happen because of a structural problem that allows urine to flow back from the bladder to the kidneys (reflux), or because the bladder doesn’t empty completely.
Hernia is generally an effect of intense physical exertion and the chances of ailing from hernia largely depend on genetics. It is a condition when a specific organ pushes through a muscle wall or any membrane inside a human body and is treated via surgical procedures.
Post-operative hernia care is very critical to avoid any potential complications. People treated via a surgical technique for hernia need to give themselves sufficient days of bed rest, followed by weeks of relaxation to avoid straining the body in any way. During the recovery phase, it is essential to follow the advised post-operative care like to avoid smoking, running up the stairs, or following any strenuous exercise regime. One can definitely go for a walk and drink lot of fluids or consume a lot of fibre and vegetables.
A big no to smoking and yes to fluids!
ncreased intake of fluids is recommended after patients who have undergone a surgical treatment to treat hernia. We receive a good amount of fluid before and during surgery, however post-surgery the fluid intake typically decreases. Minimizing fluid consumption can lead to constipation. Avoiding fluids after hernia surgery can interfere with the bowel movements as the stools become dry and hard. Higher fluid intake will soften the stools and make bowel movements easier. As the body passes the unwanted food via large intestine, water re-absorption occurs here. If consumption of nicotine and narcotic pain medications is increased, it affects this process further. If the body does not replenish the fluids adequately it is known to cause dehydration and further drying and hardening of the stools. To restore proper hydration to all aspects of the body, is it imperative to re-establlish the adequate fluid intake soon after surgery. One should also limit nicotine intake after hernia surgery. Risk of complications post-surgical treatments are heightened to a great extent if one stays on a smoking regime. Possibilities of developing an infection in the surgical incision are increased. It is also known to cause acid reflux symptoms. Smoking after hernia repair should be avoided until six to eight weeks post-surgery.
Exercise to maintain a healthy weight
Though strenuous workouts are not encouraged after hernia surgery, physical activity under guidance can stimulate bowel movements and relieve constipation. Light exercises such as walking are encouraged to promote weight loss. Exercises focused on muscle movement of legs, arms and shoulders and chest and back help burn calories and enhance metabolism. This aids in weight reduction. Try to begin with an exercise plan at least consult your therapist immediately. You can start walking to the extent you feel comfortable after surgery. With no specific limitation, always remember to listen to your body. One should avoid lifts and exercises like squatting. You can work out on your abs gradually with minor sit-ups. Strengthening abdominal muscles is advised by conducting exercises like lifting the knees in the air and shoulders slowly off the ground. If there is no pain, this exercise can be repeated. Deep breathing exercise should also be practiced to oxygenate the blood flow thereby expediting the healing process.
Increased usage of laxatives
To stimulate and hydrate the intestinal tract and avoid constipation, one should enhance the usage of laxatives and stool softeners. Consult your medical expert to opt for an over-the-counter laxative for hernia repair. One should not hesitate take an over-the-counter laxative for the first week after surgery. Use bulk-forming laxatives. They help in easier defecation of stools. It should take about three to five days to see positive results. Some examples of bulk-forming laxatives include methylcellulose, oat bran and polycarbophil. The dosage of such laxative should be increased gradually for the digestive system to adjust to this change. Other laxative agents such as Milk of Magnesia, Metamucil and Dulcolax tablets are also available in the market, which can be consumed after consulting the medical expert. These agents are safe and effective. Common problem after an an inguinal hernia repair is constipation which may also be worsened by pain killers. Consequently, they also help with post-operative constipation.
Consumption of fibre and vegetables
Fibre to an individual’s diet should be added slowly post hernia surgery as it can lead to complications varying from gas and bloating to abdominal cramps. Since hernia operation involves intestines to be pushed back inside the abdominal wall, intake of diet rich in fibre and fruits and vegetables will ensure smooth and easy bowel movements. This also helps to relieve the pain post inguinal surgery. Any excessive intake of dairy products should be avoided to ward off constipation. Some examples of foods rich in fibre are beans, whole grains, fruits and green leafy vegetables which are also known to prevent irritable bowel syndrome. Fibre rich food also helps to maintain the integrity of collagen and elastin of the abdominal wall along with lubrication of the intestines.
Keep the wound clean
Cleanliness is the key to quick recovery after surgical treatment of hernia. It is advisable to use a sponge or a towel for the first few days. This will help to keep the wound clean and avoid any kind of infections. Always follow your doctor’s instructions. Precautions like covering the wound while coughing helps. Surgical treatments can get contaminated too soon, therefore always follow stringent measures to keep the area clean and sterilized at all times. Until the incision heals, hygiene is of utmost importance. Before taking a shower, cover the surgical area with a plastic bag or use another technique to keep it dry. Keep a watch for any signs of infection. The use of non-absorbable mesh grafts could lead to infections or foreign body reactions if sanitation is not taken care of. Any kind of swelling or bluish discoloration at the incision site should be treated with an ice pack for 24-48 hours to relieve the swelling and discomfort. You may opt to keep a small pillow with you to avoid any discomfort while coughing. Taking a shower is advisable only after 24 hours after you go home unless you have drains. In case of metal clips or sutures not being visible, they are under the skin and will dissolve after 3 – 4 weeks.
Resuming activity after hernia repair
You will be able to mobilize post hernia surgery depending upon your surgical treatment. Hernia can be treated with various medical techniques like conventional surgery or laparoscopic surgery depending on the condition of the patient. The hernia which has been treated laproscopically allows the patient to return to their regular routine faster as compared to recovery from the conventional surgery which takes a little longer due to pain and soreness around the wound. Generally a doctor advises the patient on the amount of discomfort they might experience and precautions that need to be taken before resuming to daily routine. Precautions like standing up slowly should be taken care of Activities such as swimming or driving need to be avoided as they put a strain on the incision. The same holds true for office routine. Individuals who are in a desk job can usually can return to work within a week or two but where work require strenuous activity or heavy lifting require several more weeks of rest before they return to their job.
Follow-up on your appointment
It is imperative to schedule a follow-up visit 7-10 days after your surgery. Your doctor will check if the wound has healed completely or in case you need some special care including dosage of anti-biotics for few more days. He will also let you know in case any special precautions need to be taken to expedite the healing. In case of any change in your diet is required, your medical expert will guide you through it. In case your insision has not healed or if there is any kind of discomfort, talk to your doctor about it. If all is well, your doctor will remove your stitches in case they are not the ones that dissolve on their own. Or maybe your dressing will be changed depending upon the wound healing and the swelling and bruising checked. At this stage the doctor will also discuss the post-operative care and assess your condition to return to work. It is highly unlikely to suffer from any severe post-operative snags. Mild complications like blood clots or urinary problems may persist, for which your doctor will advise required medications, but these are extremely rare. You should also consult your doctor about when you can resume specific activities such as sports, heavy labor and lifting. Post your initial check-up, you should plan on weekly checkups to further avoid any risks until next four weeks. It is important to get regular medical checkups while following the precautions.
Haemorrhoids (also known as piles) are swollen and inflamed veins in the rectum or anus. Typical symptoms are pain, itching and bleeding around the anal area. Treatment and prevention will often involve non-prescription ointments, other home treatments and lifestyle changes. Haemorrhoids that don’t clear up may require a visit to your doctor and, in some cases, minor surgery.
Haemorrhoids are caused by an increase in pressure in the lower rectum from:
- straining during bowel movements
- sitting for long periods of time, especially on the toilet
- chronic (long lasting) constipation or diarrhoea
- being overweight or obese
- anal intercourse
- low-fibre diet
- spinal cord injury
- poor posture.
Haemorrhoids are common and occur in most people at some stage during their lives. They tend to occur more frequently later in life due to age-related weakening and stretching of the tissues supporting the veins in the rectum.
Signs and symptoms
Symptoms often depend on whether a haemorrhoid is located on the inside or outside of the body.
Internal haemorrhoids lie inside the rectum and usually do not cause discomfort. However, straining or irritation when passing a stool can damage the surface of a haemorrhoid causing it to bleed. Sometimes, straining can push an internal haemorrhoid through the anal opening resulting in a protruding or prolapsed haemorrhoid, which can cause pain and irritation.
External haemorrhoids lie under the skin around the anus. When irritated they can itch or bleed. Blood can pool inside an external haemorrhoid and form a clot, which causes severe pain, swelling, and inflammation.
Signs and symptoms of haemorrhoids may include:
- pain or discomfort, especially when sitting
- pain during bowel movements
- itching or irritation around the anal region
- bright red blood on your stools, toilet paper or in the toilet bowl
- swelling around the anus
- one or more lumps near the anus, which might be tender or painful.
Bleeding during bowel movements is the most common sign of haemorrhoids. Rectal bleeding can, however, indicate a more serious condition, such as bowel cancer or anal cancer. You should consult your doctor if your haemorrhoids:
- bleed frequently or excessively
- do not respond to self-treatment
- if haemorrhoid symptoms have been accompanied by an obvious change in bowel habits
- if you are passing black or maroon-coloured stools
- blood clots have formed
- blood is mixed in with the stool.
A visual inspection should allow your physician to see if you have external haemorrhoids.
Tests and procedures to diagnose internal haemorrhoids may include:
- a digital rectal examination in which your doctor inserts a lubricated gloved finger into your rectum to feel for anything unusual, such as growths
- a visual inspection of the inside of your anal canal and rectum using a viewing device such as an anoscope, proctoscope or sigmoidscope
- a colonoscopy may be performed to do a more extensive examination of your entire bowel (colon) if your signs and symptoms suggest that you might have another digestive system disease, or if you have risk factors for colorectal cancer
Most cases of haemorrhoids can be self-treated. More serious or repeat cases may require medication or a surgical procedure. Haemorrhoids can recur after treatment; hence, they are controlled rather than cured.
Home treatment is often all that is required to relieve mild pain, swelling, and inflammation associated with haemorrhoids. Home treatments include:
- use of non-prescription haemorrhoid ointments, creams, suppositories, or pads containing a mild corticosteroid, e.g. hydrocortisone, or witch hazel extract
- soak the anal area in warm water for 10 to 15 minutes two or three times a day
- use stool softeners, which help stools to be passed more easily
- ensure that the anal area is kept clean by bathing or showering daily – soap is not necessary and the affected area can be dried with a hair dryer
- use moist towelettes or wet toilet paper (that do not contain perfume or alcohol) rather than dry toilet paper, to help keep the anal area clean after passing a stool
- applying ice packs or cold compresses on the affected area can relieve swelling
- taking oral pain medication, such as paracetamol or ibuprofen, can help to relieve discomfort.
Non-surgical and surgical procedures
For an external haemorrhoid in which a clot has formed, prompt relief can be obtained from your doctor performing a simple incision to remove the clot.
For persistent bleeding or painful haemorrhoids, the following non-surgical procedures to destroy the haemorrhoid can be performed in a doctor’s office:
- rubber band ligation, involves using a rubber band to cut off the blood supply to the haemorrhoid causing it to shrivel and die
- injection (sclerotherapy), involves injecting a substance into the haemorrhoid to make it harden and shrink
- laser or infrared coagulation, which is a type of heat treatment that causes the haemorrhoid to harden and shrivel.
- If non-surgical procedures are not successful or if the haemorrhoids are particularly large, one of the following surgical procedures may be necessary:
- haemorrhoidectomy - removal of a haemorrhoid with a scalpel or laser
- haemorrhoid stapling - removal of a haemorrhoid with a special staple gun that also inserts a ring of staples to close the wound and prevent bleeding.
Keeping your stools soft is the best way to prevent haemorrhoids from occurring. The following steps can help to prevent haemorrhoids from occurring and reduce symptoms of existing haemorrhoids:
- eat high-fibre foods
- drink plenty of fluids
- consider using fibre supplements
- avoid straining when on the toilet
- go to the toilet as soon as you feel the urge
- get plenty of exercise
- avoid sitting for long periods.
We have all heard about the pain of passing a kidney stone — and those who’ve experienced it never want to go through it again. Fortunately, there are steps you can take to help prevent this common disorder of the urinary tract.
To prevent kidney stones:
- Drink plenty of water. Remember, dehydration is one of the primary causes of kidney stones. On warmer days, when it’s easier to get dehydrated, up your fluid intake. Active people should drink at least 16- 20 ounces of fluid one to two hours before an outdoor activity. Overall, drink 60 – 64 ounces each day. Signs of dehydration include fatigue, loss of appetite, flushed skin, heat intolerance, light-headedness, dark-colored urine and dry cough.
- Limit sodium. This will cut down on the amount of calcium in your urine, which in turn reduces the tendency for calcium stones to form. Perhaps, you stop adding additional salt to your food. Another way to limit sodium is to avoid processed meats, salty convenience foods (regular, boxed or canned soups, noodle or rice mixes) and salty snacks.
- Eat more citrus. You want to consume foods rich in citrates, including oranges, melons, lemons and limes.
Kidney stones are also more common in those with a family history, or those who have already had one.
- Stop using any tea/coffee completely. No out side hot/cold Beverages.
- Do not use sour taste items (Tamarind, Lemons, Pickles, Tomatoes, Curds, oranges, citrus, Vinegar etc.) in your food.
- Non-Vegetarian food even eggs are completely restricted.
- No Chilies in any form (Red, green, Chili powder and raw) and spicy food.
- No deep-fried and oily food best preffred is boiled food.
- No Heavy pulses i.e. Black Grams (Urd), Kidney Grams (Rajmaha), Lobia Etc.
- Drinking is strictely prohibited in any case, smoking and chewing of any tobacco items have to be avoided.
- No heavy exercises i.e. weight lifting, but a complete bed rest is not required.
- Avoid long journey, sitting/drivingriding for long hours, after every 1 hour session please have a 10 minutes walk and no late night working or awakening.
What to use: (Compulsory)
- Drink lots of water (4-5) liters in a day)
- Drink radish juice 50-100 ml thrice in a day. (mandatory). Eat radishes and carrots compulsory in your food or as salad.
- Use light and liquid food as Moong Dal (Green Grams) , Arahar dal(Yellow dal) , rice etc.
- Suggested Food routine:
Breakfast: Have Daliya/Saviyan/Fruit salad/Upma/Poha /Idli etc.
Lunch: Semi solid mixutre (khichddi) of Rice and Moong (Green Grams)in lunch.
Dinner: Green Grams/Vegetables and rice/roti with a half spoon home made butter added to vegetable in dinner. All the preparation shall be with out spices, chilies and oil. Preferred to have boiled food.
- Take one spoon of Triphala powder or any other digestive enhancer with warm water or as per the prescriptions before going to sleep.
- Eat fiber rich fruits and vegetables i.e. Papaya, Fig,Watermelon, Pomegranate, Guava, etc.
1. Surround Yourself With Your Favorite Smell:
Anything, and by anything we mean even a whiff of something you didn't expect, can trigger your morning sickness in pregnancy. This is because of the high Estrogen levels that your body is dealing with which makes your nose as good as a bloodhound’s. If you're stuck in a situation where you can't get away from the smell, try keeping something you like to smell handy. So, whenever the need arises you are always prepared. The scent of a lemon or your favorite perfume works the best for most women!
2. Record The Frequency:
Keeping a track of when you feel nausea will help you control it. The key is to know what triggers it. Is it the cigarettes smell that your coworker emits after lunch every day, or something fish your neighbor is cooking? If you want to avoid morning sickness, keep a note of when do you most often feel it during the day and what you can do to avoid it.
3. Make Your Household Aware:
Telling your family and friends exactly what fragrances make you sick will only make your life easier. Trust us on that. Even though you may think it's a trivial matter to discuss, when it comes to the mother's health and comfort, everyone will understand and try to avoid it. It'll help improve your mood as well.
4. Keep Your Favorite Snacks Handy:
If your tummy is happy, you will automatically be happy as well. It's true! Your frequency of feeling sick will reduce significantly if you keep snacking on something or the other. Although you are allowed to give to a few cravings, you should keep the snacking to its healthiest. Carry some fresh cut fruit, vegetables and nuts with you just in case you feel hungry.
Water is the most essential tool for surviving morning sickness during pregnancy. You need to keep yourself perfectly hydrated in order to avoid feeling any kind of vomiting or nausea. Munch on an ice cube, sip some cold water or just enjoy a hot brew to keep yourself feeling fresh and in control. Iced teas or a warm green tea helps a lot of women feel better.
Morning sickness is just a part of preparing to be a mother. Your little bundle of joy will come into the world soon, changing your life and throwing you with more challenges. For post-birth periods, always keep a packet of Whisper Ultra Soft sanitary napkins handy. Because as we said before, if you're well prepared, there's nothing that you can't overcome!
The uterine cavity has a tissue base that is known as the endometrium. When this endometrium spills over or spreads to the other parts of the reproductive organ, it begins to punch through the uterine lining. Such a condition creates complications and even infertility, and is known as endometriosis.
Read on to know more about endometriosis and how it can cause infertility.
When the endometrium tissue spreads to areas like the ovaries, and the abdominal cavity, it can lead to numerous complications. Apart from pain, this may also cause infertility. 5 to 10% of the women worldwide suffer from this condition and have trouble conceiving. Additionally, about 30 to 40% of the infertility cases are due to endometriosis, not all cases. These figures are all confirmed by various medical studies.
How does it cause infertility?
Endometriosis can prevent ovulation, which is the process that occurs every month. During the ovulation process, the ovaries release eggs that may be fertilised in order for the woman to conceive. In this condition, the fimbria of the fallopian tubes also has trouble in capturing the egg, which prevents conception from taking place. This leads to infertility in the long run. Endometriosis also interferes with the proper production of the hormones that are required for normal ovulation and fertilisation of the egg.
Diagnosis: The diagnosis of the condition can be done with the help of lab tests and ultrasounds as well as imaging tests that can create the image of the womb and the endometrium lining. This will help in showing the severity and damage caused by the tissue. A surgical procedure called a laparoscopy may be carried out by the doctor to ascertain whether the patient is suffering from this condition. In this procedure, a small incision will be made and a camera will be inserted to view the insides on a screen, to learn more about the tissue’s spread and the kind of treatment that will be required. The doctor will also diagnose the condition on the basis of various symptoms like irregular and heavy bleeding.
Treatment for endometriosis associated with infertility needs to be individualized for each woman. There are no easy answers, and treatment decisions depend on factors such as the age of the woman, the severity of the disease and its location in the pelvis, the length of infertility, and the presence of pain or other symptoms. Some general issues regarding treatment are discussed below.
Treatment for Mild Endometriosis
Medical (drug) treatment can suppress endometriosis and relieve the associated pain in many women. Surgical removal of lesions by laparoscopy might also reduce the pain temporarily.
However, several well-controlled studies have shown that neither medical or surgical treatment for mild endometriosis improving the pregnancy rates for infertile women as compared to expectant management (no treatment).
For treatment of infertility associated with mild to moderate endometriosis, controlled ovarian hyperstimulation with intrauterine insemination - IUI is often attempted and has a reasonable chance to result in pregnancy if other infertility factors are not present.
Details about IUI success rates with endometriosis
IUI and endometriosis
Success rates with IUI for endometriosis have been variable in studies, showing:
- A pregnancy rate of 6.5% for women with endometriosis vs. 15.3% per cycle for unexplained infertility
- A pregnancy rate of 5.6% for women with advanced endometriosis vs. 22.7% per cycle for mild endometriosis vs. 25.7% for no endometriosis
- Pregnancy chances with insemination for natural cycle IUIs (no drugs) with endometriosis are about 2% per cycle vs. 11% with injectables plus IUI for endometriosis
Treatment for severe endometriosis
Several studies have shown that medical treatment for severe endometriosis does not improve pregnancy rates for infertile women.
Unfortunately, infertility in women with severe endometriosis is usually resistant to treatment with ovarian stimulation plus intrauterine insemination. If the pelvic anatomy is very distorted, artificial insemination is unlikely to be successful. These women often require in vitro fertilization in order to conceive.
Although the studies of in vitro fertilization for women with severe endometriosis do not all show similar results, pregnancy success rates are usually good if the woman is relatively young (under 40) and if she produces enough eggs during the ovarian stimulation.
In case you have a concern or query you can always consult an expert & get answers to your questions!
Thing can only be useful and beneficial if they are performed at their proper time and one’ access may not disturb other or they must be given their required time. Food, exercise, sleeping, rest and sport if performed at their proper time they will be effective and beneficial for body otherwise their irregular practice may be futile. So it is suggested to follow a proper schedule.
Finding it difficult to get a good night’s sleep? Sleep deprivation can lead to fatigue, confusion, memory lapses and irritability.
To get a restful sleep:
- Create a sleep schedule and stick to it. Reading a book, listening to relaxing music, or taking a warm shower can help in relaxing your body.
- Avoid watching TV or surfing on your mobile as this can interfere with your sleep.
- Pay attention to what you eat and drink. Going to bed hungry or stuffing yourself too much can cause discomfort and keep you awake.
Foods which are low in nutritional value and have too many calories can pose serious health problems, including weight gain, cardiovascular problems and diabetes. It is important to stick to a healthy diet and a strict routine.
- Instead of starchy foods, choose wholegrain variants which contain more fibre, and keep you feeling full.
- Feel like snacking in the middle of the day? Stock up on nuts and seeds or citrus fruits that are known to cure fatigue and stimulate alertness.
- To keep your energy up and your metabolism on overdrive, eat breakfast and smaller meals throughout the day, rather than 3 big meals.
- Have sufficient liquids through the day to avoid dehydration.
- Avoid processed or packaged foods that contain too much sugar. Excess sugar has been linked to energy spikes followed by a crash, while too much salt can lead to high blood pressure and an increased risk of strokes and heart disease.
Vigorous exercise is important. However, if your hectic schedule leaves you with no time to hit the gym, you can try integrating some activity in the course of the day for increasing your productivity and staying fit.
- Take a walk when you are conversing on the phone.
- Instead of the lift, take the stairs.
- Take short breaks and step away from workstation.
- Workouts at home, such as sit-ups, push-ups, crunches, lunges and squats, keep you in shape.
- When you are trying to juggle multiple things at a time, you are bound to be stressed. Five to ten minutes of deep breathing can help in relaxing you and reducing anxiety.
- You can also close your eyes and focus on relaxing and tensing each muscle group while taking deep, slow breaths. The best part about this is that you can do it any time, at home, workplace or even on the road.
Good posture is not just great for your back and neck, but also allows you to breathe properly and increases concentration and thinking ability. To improve your posture:
- Get a good quality office chair, one with firm and dense cushioning and back support.
- Instead of resting your weight on a particular foot, plant both feet flat on the floor.
- Set a reminder to check your posture. This can be in the form of a post-it note, an alarm on your phone or an email reminder.
These health hacks will ensure that you stay afloat even with your long to-do list.
Pick up a new activity involving the whole family and friends such as hiking, group sports, skiing or riding a bicycle. Finding a hobby can give you the enjoyment and reduce stress. You’ll also start meeting people who have the same interests as you and may make some new friends. Enjoy your new hobby and remember – happy people live longer!.
There’s a reason they say laughter is the best medicine. Studies from the University of Maryland show that while relieving stress, laughter promotes a smooth blood flow and healthy blood vessels.
There’s a reason you should never skip breakfast: Starting out with your heavier meals early gives your body time to burn those calories off throughout the day. Get a big breakfast, a smaller lunch and a light dinner. In Spain, dinner is really just a glorified snack, so you don’t take those calories to bed with you.
Calories aren’t the enemy. Calories are energy. If you boil down everything you eat to meaningless math, it takes all the fun out of food. Nutrition isn’t just simple numbers, but a commitment to knowing what’s in what you eat and taking ownership of it.
In addition to being mind-numbing, sitting at a desk for hours on end has been shown to have a negative effect on overall health, while decreasing your life span and your will to live. Thus, get up and move around. Take a piss break. Refill your water. Go talk to the co-worker you have a crush on. Just get up and do something.
Working out doesn’t have to be body negative. Real exercise is also fitness of the mind — about choosing to be happier and healthier. It’s easier to do than when you look at exercise as self-care instead of self-flagellating. Don’t treat it like punishment. Just make the intention to start finally treating yourself right. There’s no better love than the kind we give ourselves.