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When your digestion isn’t in perfect shape, your body gives you signals in the form of bowel irregularity, bloating, excessive gas, acidity, etc. Often, we wrongly think that these conditions are not within our control.

However, that may be far from the truth. By making a few easy lifestyle changes by eating right and being more physically active, you can overcome the problem of your digestive system. This, in turn, will help your system to play out its primary role: of absorbing and delivering nutrients for general health and getting rid of unwanted waste in the body smoothly and effectively.

By following a few outdoor activities, you can actually aid your digestion and remain fit and happy.

1. Brisk walking

Taking a brisk walk soon after a heavy meal is effective in easing the digestive process and helping you get over that sluggish, heavy feeling. By walking for about 20-30 minutes after a meal, you do not suffer any digestive problems such as heartburn or indigestion. It also encourages stimulates the action of intestinal contractility by helping the stool pass through the colon.

2. Biking

As with walking, cycling too is useful for good digestion. If you cycle to work, school or to the store, you can use it for your primary purpose and to strengthen your calf muscles, stomach and arms. By riding your bike for barely 15 minutes a day, you can quickly restore your digestive system to normal.

It works by allowing food to pass smoothly through the large intestine, reducing the amount of water that goes to the stool. In this way, an outdoor activity like cycling helps create better digestion.

3. Gardening

Everyone knows that gardening innocuously works almost all parts of the body—in fact, it’s an excellent cardio workout without trying to be one. By bending over plants to trim them, cut branches, plant saplings or any other related activity, you lean forward, causing your stomach to cave in.

This acts as an excellent cardio exercise, often much better than stomach crunches. This action, prolonged until your gardening work is over, helps aid the digestive process and keep you happy.

4. Snowboarding 

Yet another outdoor activity that can spur your digestion to work better is snowboarding. By getting into your snowboarding gears and enjoying the sport, you’re actually exercising your hamstrings, calf muscles and quads, and your foot and ankle muscles, apart from your abs muscles. Together, this helps burn 480 calories per hour for someone weighing 68 kg.

It also improves your mental health by lifting your moods and lowering your anxiety levels. On the physical side, it gives an excellent cardio workout. It improves blood flow all over the body and digestive process functioning. Consequently, it keeps your digestive tract active and moving smoothly.

An active digestive system means you won’t be constipated, nor will you experience gas, cramps or bloating. Regular snowboarding will also reduce the need for blood required by the digestive system to function because your muscles are now more efficient.

5. Deep breathing

Perhaps, you aren’t aware that improper breathing can have a deep impact on your digestion by resulting in bloating and heartburn. However, it’s easy to remedy this by sitting up erect and breathing slowly and deeply, putting all your stomach muscles into play. Very quickly, you will be able to relax and manage your stress levels.

There are many schools of deep breathing, such as yoga, meditation, Tai Chi and Qigong breathing. The latter two methods massage your internal organs very gently and help stimulate blood circulation and aid healthy digestion.

6. Go camping

Camping has general health benefits for the whole body, though people often indulge in it for the fun aspect. For instance, when on campsites you go swimming, hiking or cycling, you’re exercising your core without knowing it.

Or, when you eat grilled food at your campsite, you’re eating healthy which benefits your overall digestion. And when you sleep under the stars with the light of the campfire on your face, not only are your sleep cycles improved, but your melatonin levels help to normalize your sleep.  

 

7. Take your dog for a walk

Walking your dog is as healthy for you as it is for him. While it gives your pooch cardio exercise, it also socializes him and makes him less hyperactive. And you? Not only does it make you fitter and more agile, you are also relieved of constipation and enjoy better digestion, particularly if you take a walk soon after a heavy meal.

 

Conclusion

From this, we can see that digestion is not a process in isolation but is connected to every physical activity that we may perform. The point is for us to be as physically active as possible so that digestion is a smooth and natural process.

The post 7 Outdoor activities that can dramatically boost digestive system functioning appeared first on Health Library.

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If you want to lose weight, chances are you’ll hear about the keto diet. It’s a dietary approach where you cut most of your carbs and replace them with more healthy fats. Your protein intake stays moderate.

The keto diet starves your body of carbohydrates. By relying mostly on fat for fuel, you feel satiated and eliminate sugar cravings.

Since your weight loss strategy involves food, it’s only essential to plan what to eat. Approaching keto the right way helps you achieve its full benefits — including those that go beyond weight loss.

First things first — have a handy list of keto foods to eat and avoid. Here are some ideas:

FOODS TO EAT

  • Eggs
  • Meat and poultry
  • Hard and soft cheeses
  • Dark green leafy vegetables
  • Fish and shellfish
  • Bunless sandwiches
  • Low-carb salads
  • Avocados
  • Berries
  • High-fat dairy

FOODS TO AVOID

  • All grains
  • Starchy vegetables
  • Syrups and sugars as ingredients
  • Candies and pastries
  • Sweetened drinks
  • Apples, bananas, oranges

Consider your dietary preference as well — are you a vegetarian or meat eater? Take your schedule into account because it’s a big factor in meal preparation.  If you need nutritious and delicious meal ideas, check out the list below.

1. Keto Mushroom Omelet

Mushrooms for breakfast? Sure. The keto mushroom omelet is a perfect way to begin your day. Mushrooms are a low-carbohydrate, low-calorie food option. They’re rich in B vitamins that improve your productivity and focus.

While they look plain, mushrooms can be paired with any food like eggs. Together, they keep you fuller for longer.

The keto mushroom omelet is simple to prepare. Crack open 3 eggs in a bowl, add salt and pepper, and whisk. Pour the egg mixture into a frying pan. When partially cooked, sprinkle those mushrooms and shredded cheese.

NUTRITIONAL INFO:

  • Calories: 510
  • Fat: 43 g
  • Carbs: 4 g
  • Protein: 25 g
2. Salmon and Cauliflower Rice

Do you know what’s so good about salmon and cauliflower rice? They complement one another to make a satisfying lunch. This recipe requires less than 30 minutes of preparation. all you need is to saute salmon cubes, add carrots, spices, and cauliflower rice. Serve while hot.

Cauliflower helps with weight loss in that 1 cup contains only 25 calories. High in fiber, it promotes fullness. On the other hand, salmon provides omega-3 fatty acids that lower triglyceride levels.

NUTRITIONAL INFO:

  • Calories: 233
  • Fat: 14 g
  • Carbs: 5 g
  • Protein: 17 g
3. Classic Bacon and Eggs

Anyone who’s new to the keto diet would love bacon and eggs for breakfast. An all-time favorite, this recipe provides B vitamins, vitamin A, vitamin D, selenium, and phosphorous. You only need 15 minutes of prep time for bacon and eggs, which makes them a good meal for busier days.

Since bacon is a processed type of meat, you’ll want to switch things up by eating antioxidant-rich foods on most days of the week.

NUTRITIONAL INFO:

  • Calories: 272
  • Fat: 22 g
  • Carbs: 1 g
  • Protein: 15 g
4. Pork Chops and Cabbage

Living a busy life while trying to lose weight can be difficult. When we’re tired after work, we want something tasty. Pork chops and cabbage are worthwhile for they satisfy your cravings at the same time are fat-loss-friendly.

To make this dinner recipe, fry 6 seasoned pork chops until brown on all sides. Add 6 oz of sliced cabbage. Sprinkle a little sea salt.

Cooking pork chops and cabbage is also a delicious way to introduce the keto diet to your family.

NUTRITIONAL INFO:

  • Calories: 509
  • Fat: 23 g
  • Carbs: 10 g
  • Protein: 60 g
5. Chicken Avocado Soup

What’s not to love about avocados? If you’re looking for a sugar-free fruit, avocados are the right choice. More than 75% of an avocado is comprised of healthy fats. These good fats protect your heart and keep your blood glucose under control.

The best part? Avocados are versatile that you can use them for any recipe. For our recipe, we combine avocado and chicken in a bowl of soup. Add salt, pepper, tomatoes, and onions for a flavorful meal.

NUTRITIONAL INFO:

  • Calories: 234
  • Fat: 15 g
  • Carbs: 7 g
  • Protein: 16 g
6. Spicy Chicken Skewers

While chicken doesn’t contain much fat, it’s a great keto food for it meets your protein needs. On top of protein, chicken contains potassium. Potassium is a mineral that increases your energy and metabolism. It also reduces water retention.

Whether you want a lazy weekend lunch or something to boost your workout, choose chicken skewers.

To prepare spicy chicken skewers, mix chicken, 2 tablespoons of olive oil, salt, and Harissa paste in a bowl. Bake for 15 minutes.

NUTRITIONAL INFO:

  • Calories: 511
  • Fat: 45.7 g
  • Carbs: 1.8 g
  • Protein: 22.7 g
7. Broccoli Fritters with Cheddar Cheese

It’s worth noting that vegetarians can go keto. If you’re a vegetarian who likes cheese, try this mouthwatering recipe. Broccoli fritters with cheddar cheese are simple to make.

Here’s how: Steam cut broccoli and drain the water. Next, put the broccoli in a bowl with eggs, cheese, salt, and pepper. Mix them until you achieve a slightly creamy texture. Form medium or large patties. Pan fry with olive oil.

NUTRITIONAL INFO:

  • Calories: 204
  • Fat: 16 g
  • Carbs: 5.8 g
  • Protein: 12 g
Conclusion

As you can see, losing weight on keto is easier with these tasty and convenient meal ideas. Fitness enthusiasts find keto enticing because of the wide variety of foods that burn fat and boost health. Achieving ketosis is easier now than it has ever been.

The post 7 Keto Meals To Help You Lose Weight Effectively appeared first on Health Library.

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If you’ve recently had a hair transplant or you are looking into beginning your journey with one of the best hair transplant clinics, you may be thinking about ways you can keep your hair looking healthy for as long as possible. Transplanted hair works exactly the same as normal hair – it needs to be nourished and looked after in order to keep it in prime condition. Here are our suggestions for shiny, healthy hair.

1) Invest in a hair boosting serum

Serums are a brilliant way to keep hair looking denser, fuller and healthier. Certain ingredients are particularly attributed to hair maintenance. Caffeine combats a hormone called DHT, which causes hair loss, and encourages blood flow to the scalp to encourage hair to grow. Rosemary oil is also great for healthy hair (and will make hair smell fantastic) while argan oil works to both strengthen and renew the cell structure of hair to restore shine and increase its strength.

2) Enhance your hair with natural supplements

A lack of essential vitamins and minerals in your diet can result in lacklustre hair, or even increase the chances of further hair loss. Vitamin D is found in healthy hair follicles and it can be hard to get enough of it, especially in the winter, as it’s normally absorbed into the body through sunlight. Therefore, supplements will help keep the root of the hair healthy. Vitamins C and E are also great as they improve blood circulation to the scalp, ensuring hair can continue to grow. Iron and zinc are also credited with increasing blood flow to the scalp and reinforcing hair strength. A good multi-vitamin or hair-focused vitamin should contain all of these and will start to improve the appearance of your locks with regular use.

3) Change up your shower routine

Did you know that hot showers can leave your hair looking and feeling dry and brittle? As good as hot showers feel, they can strip away the essential oils that your hair needs. Instead, turn the temperature down and try showering in lukewarm water instead. This keeps those oils locked in and will mean you don’t have to wash your hair as frequently as you were. Your energy bill will thank you as much as your hair.

4) Invest in a silk pillowcase

As well as feeling great against your skin, sleeping with a silk pillowcase can have a positive effect on your hair. Silk pillowcases reduce friction – friction can cause hair to split, become brittle or even be pulled out. Also, instead of waking up with hair which can look like you’ve shaken hands with an electric eel, you’ll wake up with smoother, more manageable hair.

So that’s four ways you can maintain healthy looking hair post transplant and ensure your locks look as good as they feel.

The post Caring for your hair after a transplant appeared first on Health Library.

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Dry hair! We’ve always hated them. The sheer level of irritation they cause us and the way they ruin our looks makes even the notion of dry hair scary, to the point that people go out of their way to cure and prevent dry hair. From medicines to natural hacks, and from expensive shampoos and conditioners to curling tools, we try everything to make those dry hair, a thorn in our eyes, to go away!

But does it have to be this painful and irritating? Hell, NO! There’s always a better way of doing things. As a matter of fact, maybe you could repair those dry hair if you just used curling tools properly or picked the right shampoo. Anyway, in this post, we are going to discuss 5 best natural homemade  hair masks for dry hair. Without any further ado, let’s get started:

1. Avocado and Honey Hair Masks

This one is a very popular hair mask for dry hair. Perhaps because there isn’t much effort you need to put in for preparing this. Girls use this one more because it’s minimal and very effective at the same time.

Not only this, there are many other benefits that you can reap over from using this hair mask. Not only does it help you get rid of dry hair, but it also helps you to get amazing softening and moisturizing feeling in the hair. All in all, your hair gets rejuvenated.

Try it out and be ready to be wooed by the four vitamins and many essential ingredients of avocado working with honey.

2. Egg, Beer, Castor Oil and Honey Hair Mask

Ever used beer shampoo? It works well enough, right? Enough to let you use curling tools in any way you feel like. Well, this hair mask works wonders even bigger than those. All you need to do is mix egg yolk with a few spoons of beer and castor oil each. Following this, honey can be added to the mix for adding moisturizing and softening properties. The mix is truly rejuvenating and great for your hair, especially if you are struggling with dry hair.

Once you are done with this hair mask, you can then wash your hair with shampoo and wash off the beer and castor oil.

3. Coconut Milk Hair Mask

Coconut milk can be a lifesaver for your hair. Especially if your hair happens to be brittle and really dry. Chemically speaking, coconut milk is an inherent moisturizer that makes it an amazing option for getting rid of your dry hair.

Not only this, there are many benefits that applying coconut milk hair mask has for you. Using curling tools, too, is not much of a hassle once you start applying coconut milk hair mask. Adding lavender oil to the coconut milk can make the healing properties of this hair mask even better.

Not only this, once you are done with this hair mask, you can treat your hair to the suitable conditioner of your choice. This will give your hair the much-needed shine that they need.

4. Avocado and Egg hair mask

For preparing this hair mask, you will be needing a half avocado along with 2 eggs and 2 spoons full of olive oil to add the cooling quotient into this hair mask. Once you are done with this one, you can apply the hair mask to turn your dry hair into silky locks because of the deep conditioning that the avocado and eggs offer.

As the avocado is filled with Vitamins and healthy fats, this hair mask provides just the right amount of nourishment to make your hair look flawless and exquisite. There is no time limit as to how long you should keep it on your hair, however, make sure you wash it off with cold water before shampoo and conditioning.

5. Strawberry hair mask

Maybe you’ll like this one the most! And it’s totally normal and right. It IS a great one. The potent antioxidants in the strawberries protect your hair right down from the scalps to all the way up to the tip. The added power of mayonnaise makes it all even better. It’s very effective and preparing it doesn’t take much time, too.

So, these were the 5 natural homemade hair masks for dry hair. Try them out and let us know how it all works out. Have any questions or suggestions you want to share? Feel free to let us know.

The post 5 best natural homemade hair masks for dry hair appeared first on Health Library.

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An accident can happen at any time and anywhere. For this reason, it is essential that you stay prepared in case of an emergency or accident. A first aid kit comes handy at times of emergencies, whether you are at play, work, or home. So save your money and time by having a well-stocked first aid kit for your office or home.

First aid kits can be pre-made or built by own. No matter which type of first aid kit you prefer, it must include the necessary items like medical supplies, adhesive bandages, and more and must be able to meet your basic medical requirements.

If you are finding it difficult to select a first aid kit for yourself or your family, then here read this post to know everything about first aid kits.

Pre-made or Ready-made First-Aid Kits

Most of the people prefer to buy pre-made first aid kits to save money and time as compared to buying individual supplies and assembling a kit. People also prefer buying a pre-made first aid kit to ensure that they don’t overlook any essential tool or medical supply.

So, if you too want to purchase a pre-made first aid kit, then here check some important aspects to consider:

Important Aspects to Consider While Buying a Pre-made First Aid Kit

  1. Size – Before you invest your money in a first aid kit make sure it is able to serve the estimated number of people. It is because if your kit is for bigger groups then it must include more number of supplies, such as pain medicines and bandages. There are only a few things that remain constant in every kit, like tweezers, splints or thermometers.
  2. Distance or Length of the Trip – Just like the size, even the length of the trip matters when selecting a first aid kit. If you need the kit for a longer duration then it must include more medical supplies than otherwise.
  3. Type of Activity – There are different types of kits available in the market. Some of them come with padding while others come with a waterproof pouch. Lighter, smaller kits are ideal for fast and light pursuits such as trail running. On the other hand, bigger, comprehensive kits are ideal for activities such as car camping.
  4. Look for a Comprehensive Kit – Most of the first aid kits try to sell a box of bandages and few tablets. But before you buy it just check that how many kinds of injuries it will be able to treat? Not many! Don’t get fooled by the number of components, rather search for a kit with a variety of components. It is essential that your kit is able to meet real-life emergencies in the best way.
  5. Ensure that All Basic Items are covered – A first aid kit must contain at least all basic things needed to treat an illness. It must include antiseptics to kill infection-causing germs, injury treatment to handle injuries like cold compresses and butterfly closures. Furthermore, the kit must include different varieties of bandages, instruments such as barrier gloves, tweezers, and basic medicines.
  6. Organization – First aid kits are used at the time of emergencies. If your first aid kit is not properly organized then it would not be able to serve well at the time of need. Therefore, look for a kit that has contents well organized so that you can locate them easily at the time of need.
  7. Quality of the Components – Do check the quality of components or products a kit offers. The bandages must be properly shaped and stick well, the medical equipment must be of good quality, and etc.
  8. User Manual – A first aid kit is of no use if you don’t know what to do with its components. While most of the kits do include a guide, there are some that can come without it. Make sure you select a kit with a guide and that contains latest medical advice. Also, make sure it is laid down in an easy to understand language so that you can follow it easily under a stressful situation.
  9. Special Needs – Finally, if you or anyone in your family or group has a special need then your first aid kit must be able to serve it well. If the kit does not have it but is still a good option then you can always add the needed medicines and medical requirements in it. Make sure that everyone else is aware of special supplies in the first aid kit.

Well, this is all about selecting the perfect pre-made first aid kit. If you still are not able to find one, then you can always build your own first aid kit.

So, check below some aspects to consider for building your own first aid kit.

How to Build Your Personal First Aid Kit?

You will first require a water-resistant pouch or bag that can hold everything. You may also require some zip-lock plastic bags or plastic pill bottles as well as a tape and waterproof marker to label things.

Below we mention some basic essential to add in your kit. In addition to these elements, you can always add things you would need personally in order to complete your kit.

Bandages

  • Blister treatments
  • Athletic tape
  • Gauze
  • Assorted adhesive bandages

Basic Tools

  • Small Mirror
  • Tweezers
  • Knife or Razor Blade
  • Blunt Tip Scissors

Ointments and Medication

  • Antacid tablets
  • Ibuprofen
  • Rehydration Salts
  • Antidiarrheal pills
  • Antibiotic ointments
  • Prescription medicines

Other Miscellaneous Items

  • Tick Remover
  • Bee-sting kit
  • Burn Dressings
  • Antiseptic wraps
  • Elastic wraps and splints

It is essential to ensure that your family is always prepared for emergencies. Hence, evaluate your home or office and keep the first aid kit in a place, which is easily reachable during an emergency. Besides your office or home, it is suggested to keep first aid kit in your bike, car, boat, or other areas where probabilities of an accident are more.

The post Buy the right First Aid Kit, that meets all your requirements appeared first on Health Library.

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If you are reading this, I’d be correct in assuming you are pregnant, planning to have a baby or you recently put to bed. You may be worried about caring for your baby and you need advice about what comes next.

Firstly, big congratulations to you on a successful delivery, the hardest part is over and what you should do now is calm down, love and care for your new baby as the baby needs you now.

Secondly, you should know that no mother is ever completely prepared for the care of their child, no matter what you buy and what you do, there’s still so much more you will always find to do.

But remember, you got this! Believe in your instincts, listen to expert advice and let people you trust support or help you. However, to get you started on this exciting stage of your life, here are 5 do’s and Don’ts every new mother should be aware of:

Good news is always preferable so let’s get started with the dos.

1. Value your time with the child

These are moments you can’t get back, so it is important to cherish them and if possible be there to celebrate these little events or milestones for you and your baby. Take important pictures to help you remember your time with your kid. Sing lullabies and remember to use the same songs so the baby can associate those tunes with sleeping and try to remember let the baby sleep. Don’t worry about waking him up to eat when he’s sleeping, let him wake up. Pamper your baby and don’t worry about over pampering them, babies are not capable of emotional manipulation till about 10 months old anyway.

2. Make out time to take care of yourself

I know you are worried by every little thing happening to your baby right now, but ask yourself “Is this all I’m going to do for the rest of my life?” Taking care of your baby and you should be part of the same package, it shouldn’t be separate.

It’s true you’ll have less time for makeup and a few other normal routines, but we could start with the basics till you learn to adjust or fit things in properly.

So while it seems impossible, remember to rest, sleep, and shower (being clean is also one way to protect your new baby anyway), feed yourself, wash your hair when possible and very possible find time to exercise (even if it’s just taking walks). Besides helping you burn calories and postpartum fat, exercise makes you relax by releasing feel-good hormones which directly improves your mood and keeps you light-hearted.

Use athletic tapes to help with painful joints, improve your posture and tuck your stomach bulge. KTs are one of the best because they move with your skin and are not abrasive. So, please take care of yourself darling, you are too important to the baby to breakdown.

3. Accept help from friends

It’s very clear that unless you are the most inaccessible hermit, people will eventually hear about the birth of your baby and like most exciting news, you’ll get visitors who want to see your baby and offer help or gifts. Firstly, I know immediately after the birth of the baby, you may feel self-conscious, do not put yourself under too much pressure; limit visits until you are comfortable with them.

Secondly, no one is an island, you can’t do everything by yourself, your friends or loved ones really want to help and will ask if you need anything. This isn’t the time to be a boss so please let them help you; little things like bringing meals, grocery shopping, babysitting or helping you do the dishes. The littlest of gestures would go a long way to freeing you with time to rest, sleep and meet your baby’s basic needs.

4. Reach out to forums and other mothers for advice

While there’s wrong information, there’s nothing like too much information so ask your doctor for dieting and wellness tips for your baby. You can also check the hospital websites for forums of other new mothers because there’s truly nothing better than knowing you are not alone with your worries. Remember while you are all there to encourage each other, no one is an expert.

Also, remember despite the ads, nursing your baby doesn’t just come naturally; it may start feeling natural after a few weeks or even a month so please don’t stress.

This is new for you and the baby. It requires a lot of practice and you will have to help your baby get used to this new feeding method. If you’re always strained and discomfited after a month, you can consider using a bottle to feed the baby. There’s really no harm done as long as you’re feeding your baby.

5. Recognize the signs of Depression

I know having to hear other mothers describe caring for their babies as the most magical moments of their lives might make you feel inadequate, but you have to believe me that every new mother struggles to an extent and you are no different.

Those who are having harder times with their babies may not be as outspoken as these “Instagram glam” mothers so take note and don’t be overwhelmed. Get as much support as you can for you and your kid, after all, raising a kid isn’t a competition, it’s a team effort.

Studies show that 40-65 per cent of new mothers experience some form of postpartum depression or “baby blues” influenced by a lot of factors especially, their perceived inadequacies, their weight and general stress.

This shows that this is actually a norm and can even set in 6 months to a year after giving birth so please do not panic, learn to talk about your fears in forums, to your family and you’ll realize you are completely normal. However, if you still feel overwhelmed by stress after a while and you are not improving after several attempts at calming yourself, seek professional help.

Let’s get started with 5 don’ts really quick:

1. Avoid exaggerating your baby’s condition

Now, there’s medical precedence for the overly emotional response of moms to their kids; after pregnancy, there’s a higher amount of “oxytocin” in the bloodstream. This heightens a mother’s response when she sees her child’s distress. However, be aware that this also means that sometimes your mind plays tricks on you. This is important because a lot of mothers end up taking their babies to the hospital about 3 times per month for the first 3 months over nothing. For instance, newborn babies cry a lot; this does not necessarily mean they are sick. However, when all attempts to calm the baby becomes futile, it is definitely a red flag.

Remember when I said trust your instincts? I didn’t mean trust your fears. New parents tend to get scared even over new facial expressions they do not recognize.

Here are two more instances that you should consider. One, do not confuse a baby’s spit-up with vomit; Vomiting occurs more frequently, about 30-50 minutes intervals regardless of whether you fed the baby or not if there is a gastrointestinal condition. Two, don’t sweat yourself thinking your baby has a fever if they feel warm. Be aware that rectal temperatures below 38 are not emergencies. For temperatures above that, contact your physician.

2. Don’t be hard on yourself

Mothers live under a lot of pressure and worries. To be honest, side talk contributes a lot. People ask stupid questions like why the baby is crying or comment uselessly making you feel like you’re not a good mother.

Listening to them would only limit your confidence in yourself because, to be honest, very few people can do better for your baby than you are currently doing. No one loves your baby as you do. Do like the Taylor Swift song and shake the side talk off.

As long as you are doing your best to provide a loving and safe environment for your baby, you are doing great. Accept the fact that babies cry and it’s not always on you or a ranking of your parent skills, it’s sometimes their only means of expressing themselves (so do not fret). However, if crying continues nonstop for more than 30 minutes despite your attention and feeding your baby, it might be a sign that something might be wrong with the baby.

3. Don’t stress about being perfect

Remember, letting the pressure get to you is detrimental to you and consequently, your baby. Take care of yourself and be very aware there’s no specific time for doing anything really (except maybe vaccinations changing dirty diapers), trying to be the perfect mom would really leave you frazzled and unable to achieve little, be as good as you can, life is very uncertain and changes often, so you really can do everything you intended doing.

Set schedules and get help with things like cleaning and cooking if you can. Your baby needs some alone time too. You must not spend all your time rocking and singing to your baby. If you forget to do anything, if there’s still time to do it, then do it. That doesn’t make things worse.

4. Don’t “hate” your partner

While I realize hate sounds like a strong word, there are negative feelings that could arise due to internal emotional conflicts and hormonal changes of childbearing. Most new mothers have strong feelings of antipathy towards their partners and have to suppress the constant negative thoughts that come to mind during this period.
If you have complaints, discuss calmly with your partner. That is more effective than just harboring the negative thoughts.

It’s widely assumed that mothers are usually more emotional than others. But do not assume that you feel more pressure than your partner does. Your partner also feels a kind of pressure or anxiety about the challenges of a family.

5. Don’t feel bad about your body

You’re still yourself, a lot of hormonal and physical changes happen to the female body during pregnancy. Remember it took 9 months to get this way, it won’t disappear overnight, and after all, only about 5-10 per cent of moms lose weight immediately.

Some of these changes are painful even months after the birth of your kid. I’d list a couple of things you can do. Make time for exercise but do not focus on losing weight too fast, fat stores energy for proper breastfeeding; you’ll be cleared to exercise about 6-12 weeks after childbirth. You may begin by taking walks with your baby in a stroller (of course when the baby is old enough to be exposed to external weather conditions), register in a close by the gym that has a childcare section, some of them can take care of babies as young as 12 weeks old.

Bonus: How to use kinesiology tape to alleviate pains and general physical changes

I’ll explain how using Athletic Tapes like Kinesiology Tape can help you with some of the pain and swellings you may have as a new mom; KT is an elastic therapeutic tape that helps treat, recover from and prevent injuries. KT promotes better circulation and advantages include better limb performances especially when strained, posture correction after childbirth, you can shower and sleep in it comfortably, it’s very lightweight and flexible and stays on for 3-5 days so you don’t have to make time every day for reapplication. Reasons, why you should use KT as a new mom, are as follows: They make you feel better about your appearance, most mothers feel conscious about their posture and appearance, KT is safe and effective for treating the common pregnancy musculoskeletal pains like the lower back and girdle pain developed while carrying the baby. KT term should be used both while pregnant and after pain. KT alleviates the pain and also helps distribute and take off some of the weight of the child from your pelvis. It is easily used for relief and you will not believe how free you feel just by adding a few strips of tape strategically to either your lower back or abdomen. KT greatly decreases fatigue too.

Three applications of KT for great relief include:

1. Diastasis recti and simple abdominal taping
In cases of Diastasis Recti, a woman’s rectus abdominus physically separates as a result of the baby’s weight. KT is applied on the abdomen to encourage engagement and changes in posture that narrow the abdominal wall. It also helps restore your normal diaphragm breathing patterns.

2. Taping your lower leg
Swellings at the ankles and pain in the foot are normal in pregnancy as a result of the baby’s weight. Taping the foot spirally up to the lower limb helps you keep balance in your feet and centers your gravity while also reducing the anterior tilt of your pelvis. Taping in this way also strengthens your femoral bone and pelvic movements.

3. Taping your posterior areas
Postpartum discomfort in the lower back is common. You’ll be surprised at how less stiff your back feels after placing tape across the painful sites. KTs manages your pain, encourages blood circulation and easier movement. You can also tape your glutes and hamstrings because they are important for correcting your posture by relaxing your anterior pelvic tilt from pregnancy. Placing parallel strips of tapes that move from your hamstrings, over your glutes, over your spine to the center of your back helps you maintain a center of gravity and activates your posterior muscles.

4. Applying tape to correct forehead posture and neck pain
Sometimes, after birth, you feel pain in the back of your neck because of the posterior positioning of your head during pregnancy. Applying a crisscross pattern of taping from the top of your shoulders to just above your back close should encourage proper posture and head positioning. If in doubt, refer to your physical therapist and test a small piece of tape on your wrists first to ensure you aren’t sensitive to it.

In conclusion, good luck with your baby. I have every confidence that having looked out for articles like these that you care about your baby and both you and your baby will be fine. Relax and enjoy the little moments. It’s a time of growth for your baby and as you will find, for you too. Take care of yourself and have a great day.

The post THE 5 DO’S AND DON’TS NEW MOMMIES SHOULD BE AWARE OF appeared first on Health Library.

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A body – mind practice long calms the mind, and some believe that meditation can also benefit your heart. Though there is limited research available on cardiovascular health and meditation, there are a few studies available that suggest taking up meditation regularly can boost your heart’s defense against various diseases.

How Can Meditation Enhance Your Heart Health?

Meditation involves focused attention on a soothing and calming sound, object, thought, visualization, mantra, or moment. Compassion, mindfulness, and breath awareness are major components of meditation.

Meditation is practiced to reduce stress, which is a major risk factor for heart ailments. There is some evidence available that confirm meditation is an excellent way to revive up activity within the parasympathetic nervous system, which is responsible for lowering blood pressure as well as maintaining healthy heart condition.

Stress and anxiety can affect people in different ways. But when stress is excessive it results in problems like elevated cholesterol, high blood pressure, overeating, physical inactivity, all of which can lead to heart stroke and disease.

But mindfulness meditation can help to not only combat anxiety and stress but even other chronic health conditions. It can boost the immune system, reduce pain, and soothe inflammation in chronic ailments. Also, it can help boost gray matter in the brain, enhance concentration and focus, encourage willpower, and reduce loneliness.

What does the Research Say?

According to the studies on meditation, it is considered to offer a benefit on heart ailment risk reduction. This is confirmed by a report publishes by the American Heart Association, AHA, in 2017. The study further confirms that meditation is associated with reduced anxiety, depression, and stress, and enhances sleep quality as well as the overall well being of a person.

While the review published by the research suggests that meditation is also helpful to lower high blood pressure, aid people who quit smoke, and can even reduce the various risk factors associated to heart strokes, but still researches are going on to reach to a final conclusion. In the meantime, the researchers suggest that meditation is a cost-efficient, healthy, and easy to practice the way that can be used together with other conventional therapies, like exercise, diet, and more to maintain the overall health of the body.

The study presented by AHA reviewed 200 people suffering from coronary artery ailment who participated in the transcendental meditation, which is a kind of meditation that involves sitting with closed eyes and repeating a specific mantra. After the duration of five years and regularly practicing meditation, there was a massive improvement in the number of heart strokes or attacks. The number of people falling ill due to health issues was reduced greatly in those in the meditation group.

Are there Other Studies Available?

There are further studies available and one more example is a report published in 2015 in the European Journal of Preventative Cardiology. Within the report, the researchers analyzed the earlier published clinical trials on the mind-body practices, like meditation. In the review, the researchers identified that such interventions resulted in improved quality of life, less anxiety, depression, and blood pressure levels within the individuals.

Meditation can help improve not just heart health but even the overall well-being of a person. Meditation combined with exercises and other activities can help combat various issues of the body. Depression, stress, and anxiety are major causes of heart strokes, and when meditation is able to manage them then it creates a good effect on the heart’s health.

The Bottom Line

Though more research is still ongoing and needed to unleash the potential benefits of meditation on heart health, sure it can have a great positive impact on your overall well-being. In addition to meditation, one can also practice tai chi and yoga to alleviate stress and anxiety and enhance heart health.

Author Bio: Amit Shah is a renowned Diet and Nutrition Counsellor from Mumbai, India and the founder of frommonday.in. Where most nutritionists, doctors and dieticians focus on weight loss as the primary component of healthy living; Amit’s focus is on helping you discover and decipher a sustainable, long term plan for yourself, that takes into account your existing lifestyle, eating and activity habits and even your dietary preferences to come up with a unique, customized solution for you.

The post Can Meditation Enhance Your Heart Health? Know the Truth! appeared first on Health Library.

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Oral cancer is cancer that develops in the tissues of throat or mouth. It can occur in the tonsils, tongue, gums, as well as other parts of the mouth. Though there has been a slight reduction in death casualties due to oral cancer, still the problem has not fully resolved. Just like other types of cancers, even oral cancer can affect people of all ages. Having full knowledge about the symptoms, signs, and causes of oral cancer can help you stay alert and get the problem diagnosed at an early stage. It is because oral cancer is one such type of cancer, which can be cured if diagnosed at an early level.

Signs of Oral Cancer

Just like other types of cancer, the symptoms of oral cancer vary from person to person. Some of the common signs of oral cancer are:

  • Mouth sores
  • Extreme pain
  • Red or White patches on the tonsils, gums, or the lining of the mouth
  • Swelling in neck
  • Lump in cheek
  • Difficulty chewing or swallowing food
  • Feeling something stuck in throat
  • Trouble moving tongue or jaw
  • Constant bad breath
  • Weight loss
Warning Signs that Put You at Risk for Oral Cancer

Researchers are not confirmed what causes oral cancer, but scientists now believe that cancer begins after the mutations or damage in the genetic code that controls death and cell growth.

Such factors are known to increase the risk of developing oral cancer:

  • Consuming Tobacco

Tobacco when consumed in any form, be it cigars, cigarettes, pipes, or chewing tobacco, it can result in oral cancer. In fact, it is one of the prominent reasons for oral cancer among young and old individuals.

  • Drinking Large Volumes of Alcohol

Heavy drinkers are more likely to get diagnosed with oral cancer. For individuals who consume tobacco along with alcohol, the danger of experiencing oral cancer is much higher.

  • Exposure to Sun

Excessive exposure to the sun is another risk factor of experiencing oral cancer. Excess exposure of sun on your lips increases the risk of oral cancer. It is therefore suggested to always use a lip balm or a sunscreen with SPF on lips before stepping out in the sun.

  • HPV or Human Papillomaviruses

Cancers, which are linked to HPV, are usually found at the base of tongue, back of throat, and in the tonsils. Though the overall cases of oral cancer are dropping, cases of oral cancer due to HPV are rising.

Other than this, if you are more than 45 years of age and are exposed to radiation then you can develop oral cancer. The possibilities of oral cancer are also higher among people suffering from neck or head cancer.

How to Minimize Your Risks for Oral Cancer

Oral cancer is the most preventable forms of cancers. Hence, you can start practicing the preventing measures at any early stage to confirm you don’t meet this problem.

Here are some of the ways to minimize your risks for oral cancer:

  • Quit smoking if you are a smoker. If you are not a smoker then don’t start it any cost. Smoking is also like an addiction, and hence, must be avoided completely.
  • Limit your exposure to the sun. In addition to this, you must also wear an SPF lip balm on your lip before stepping out in the sun.
  • Consume a well-rounded and balanced diet including vegetables and fruits. Try to maintain a healthy diet throughout the week.
  • If you are an alcohol lover then try to drink alcohol in moderation. If possible, then try to avoid drinking alcohol completely.
  • Removing dentures at the night and cleaning them every day can also prevent the occurrence of oral cancer.
  • It is essential to practice good oral health habits. This would ensure that you don’t experience oral cancer ever.

The post Know the Warning Signs of Oral Cancer – Might be You Are at Risk? appeared first on Health Library.

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A body – mind practice long calms the mind, and some believe that meditation can also benefit your heart. Though there is limited research available on cardiovascular health and meditation, there are a few studies available that suggest taking up meditation regularly can boost your heart’s defense against various diseases.

How Can Meditation Enhance Your Heart Health?

Meditation involves focused attention on a soothing and calming sound, object, thought, visualization, mantra, or moment. Compassion, mindfulness, and breath awareness are major components of meditation.

Meditation is practiced to reduce stress, which is a major risk factor for heart ailments. There is some evidence available that confirm meditation is an excellent way to revive up activity within the parasympathetic nervous system, which is responsible for lowering blood pressure as well as maintaining healthy heart condition.

Stress and anxiety can affect people in different ways. But when stress is excessive it results in problems like elevated cholesterol, high blood pressure, overeating, physical inactivity, all of which can lead to heart stroke and disease.

But mindfulness meditation can help to not only combat anxiety and stress but even other chronic health conditions. It can boost the immune system, reduce pain, and soothe inflammation in chronic ailments. Also, it can help boost gray matter in the brain, enhance concentration and focus, encourage willpower, and reduce loneliness.

What does the Research Say?

According to the studies on meditation, it is considered to offer a benefit on heart ailment risk reduction. This is confirmed by a report publishes by the American Heart Association, AHA, in 2017. The study further confirms that meditation is associated with reduced anxiety, depression, and stress, and enhances sleep quality as well as the overall well being of a person.

While the review published by the research suggests that meditation is also helpful to lower high blood pressure, aid people who quit smoke, and can even reduce the various risk factors associated to heart strokes, but still researches are going on to reach to a final conclusion. In the meantime, the researchers suggest that meditation is a cost-efficient, healthy, and easy to practice the way that can be used together with other conventional therapies, like exercise, diet, and more to maintain the overall health of the body.

The study presented by AHA reviewed 200 people suffering from coronary artery ailment who participated in the transcendental meditation, which is a kind of meditation that involves sitting with closed eyes and repeating a specific mantra. After the duration of five years and regularly practicing meditation, there was a massive improvement in the number of heart strokes or attacks. The number of people falling ill due to health issues was reduced greatly in those in the meditation group.

Are there Other Studies Available?

There are further studies available and one more example is a report published in 2015 in the European Journal of Preventative Cardiology. Within the report, the researchers analyzed the earlier published clinical trials on the mind-body practices, like meditation. In the review, the researchers identified that such interventions resulted in improved quality of life, less anxiety, depression, and blood pressure levels within the individuals.

Meditation can help improve not just heart health but even the overall well-being of a person. Meditation combined with exercises and other activities can help combat various issues of the body. Depression, stress, and anxiety are major causes of heart strokes, and when meditation is able to manage them then it creates a good effect on the heart’s health.

The Bottom Line

Though more research is still ongoing and needed to unleash the potential benefits of meditation on heart health, sure it can have a great positive impact on your overall well-being. In addition to meditation, one can also practice tai chi and yoga to alleviate stress and anxiety and enhance heart health.

Author Bio: Amit Shah is a renowned Diet and Nutrition Counsellor from Mumbai, India and the founder of frommonday.in. Where most nutritionists, doctors and dieticians focus on weight loss as the primary component of healthy living; Amit’s focus is on helping you discover and decipher a sustainable, long term plan for yourself, that takes into account your existing lifestyle, eating and activity habits and even your dietary preferences to come up with a unique, customized solution for you.

The post Can Meditation Enhance Your Heart Health? Know the Truth! appeared first on Health Library.

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Losing mobility is like losing independence, and it is one of the biggest fears most wheelchair users experience. The prospect of depending on others to help you perform the simplest things or to go anywhere is extremely restricting.

But with a manual wheelchair, also known as a self-propelled wheelchair, it is possible to gain the freedom to move around without depending on others for assistance. From meeting your friends to going out shopping or taking a small evening-to-morning trip, you can do everything by yourself without the help of someone else.

What is a Manual Wheelchair?

A manual wheelchair is a type of device that an individual uses to move without the assistance of a battery. There are self-propelled manual wheelchairs available, which give you the freedom to move about on your own, and there are companion-propelled manual wheelchairs available that means you need external assistance or a person to push you. 

If you have a caretaker available 24 x 7, a companion manual wheelchair with companion handles makes a lot of sense. But if you are comfortable moving around under your own steam and want complete freedom of movement, then self-propelling manual wheelchairs are best for you.

Is a Manual Wheelchair Right for You?

If you are keen to invest in a self-propelled wheelchair, you must think about whether you really want to push yourself around all the time, since moving such a chair needs lots of upper body strength. Also, if you lack the upper body strength then moving with a self-propelling wheelchair can be a big challenge for you. Hence, if you are older or do not have enough limb support to move the wheelchair all by you, a companion manual wheelchair would be a better choice.

A self-propelled manual wheelchair is an excellent option for those with upper body strength because it is easy to use, maintain, and is lightweight. Additionally, the self-propelling wheelchair can be moved with both arms. This means that it offers a degree of exercise that is good for your health. But if you use it improperly, then it can result in arm injuries from repetitive incorrect movement. Remember, you can always consult your rehabilitation specialist or doctor to help you pick the right wheelchair and through them, you can learn the correct way to use a self-propelling manual wheelchair.


What are the Benefits of Using a Self-Propelled Manual Wheelchair?
  • Wheels – Manual wheelchairs have rear wheels that are larger than the front wheels. This makes it easy to propel them. Additionally, such wheels offer a much more comfortable ride on uneven surfaces as compared to other wheelchairs.
  • Comfort – Though electric wheelchairs offer you absolute freedom from assisted mobility, one benefit of manual wheelchairs is that the latter offers a more comfortable riding experience. Manual wheelchairs maintain a high comfort level even when riding on rough surfaces.
  • Varieties of Configurations Available – Manual wheelchairs are available in a range of configurations and weights. There are also ultra-lightweight and standard wheelchairs available. You can even find sport recreation wheelchairs that require less energy to move, while offering enhanced mobility.
  • No Need for Charging – Manual wheelchairs do not need charging. Hence, you can save big bucks on your utility bills.
  • Compact Size – Usually, most of the manual wheelchairs are available in compact size. Hence, they are convenient to store and transport.
  • Cost-Efficient – This is one of the biggest benefits of manual wheelchairs. Yes, it’s true that you must put in some additional effort to move the wheelchair, but at the same time, you will spend less money on a manual wheelchair as compared to investing in an electric wheelchair. Undoubtedly, it is the most economical choice.
How to Pick the Best Manual Wheelchair?

To select an appropriate manual wheelchair, you must research the category or type of manual wheelchair, model, price, features, and added functionalities. Here are some of the top-rated manual wheelchairs.

In addition to this, you must pick a chair with:

  • Enough weight capacity
  • Optimal Width
  • Comfortable seating
  • Durable engineering or construction
  • Corrosion – resistant frame
  • Easy-to-clean upholstery
  • Low-maintenance

Manual wheelchairs can offer you the complete freedom to get around by yourself. But since there are quite a few varieties of manual wheelchairs available, picking the perfect one can be quite difficult. Hence, we suggest you consult a specialist or doctor so that you pick a manual wheelchair that offers the perfect balance of comfort, convenience and mobility.

The post Manual Wheelchairs – What are the Benefits and How to Pick the Best One! appeared first on Health Library.

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