#So they don't *breathe* the smoke they do need the nutrients in it to stay healthy

[reksink]

OFF with a Warm Up Zacharie & Two Speculative Elsen Concepts

[meditating-dog-lover]

Seborrheic dermatitis, malassezia and the skin microbiome.

In this day and age we talk a lot about gut health. It's trendy and a new field us scientists and doctors want to explore. There is so much talk about the gut micobiome.

However, the gut isn't the only organ that contains a microbiome ecosystem. For example, the scalp/skin and mouth have their own microbiomes.

A healthy gut microbiome is achieved by consuming probiotics (through supplements or probiotic-rich foods), eating a diverse and anti-inflammatory diet rich in nutrients and fiber, avoiding alcohol, and taking antibiotics when necessary, and consuming prebiotics. Lowering stress and getting enough sleep and staying hydrated help as well. Intermittent fasting too. I want to read more into this.

Antibiotics save lives and are necessary at times. They can, however, cause side effects associated with dysbiosis such as stomach aches and diarrhea and yeast infections.

A healthy oral microbiome protects teeth from cavities and sensitivity and excessive plaque buildup, gums from bleeding, gingivitis and periodontitis, and general bad breath. Different ways to balance the oral micrbiome would be to practice good hygiene, use toothpaste with xylitol, go for regular cleanings, and avoid alcohol containing mouthwashes. Avoiding smoking and alcohol, sugary and acidic foods and drinks, and mouth breathing help too (mouth breathing causes the mouth to dry out and encourages an environment that favors acidity and dysbiosis, nasal breathing is much healthier). Oral probiotics help too.

Regarding a healthy skin microbiome, I'm still reading about this. I was recently diagnosed with seborrheic dermatitis, which is a form of skin inflammation associated with an overgrowth of malassezia, which is a yeast that exists on everyone's skin. It requires fats and oils to replicate. So they tend to grow on areas that are rich in sebaceous glands and when oils are applied to the skin. Some people are very sensitive to it, which is why they develop dermatitis.

I've been washing my face and neck and hair with anti-fungal shampoo and I've been applying anti-fungal cream (prescription) to my face, ears, and neck and my skin has been clearing. My face is no longer red and my ears no longer ooze. I just have a lot of dry flakes. My neck is taking a bit longer to heal, but it is less red and no longer itchy. Again, just a bit red and also flaky.

This leads me to believe that there is a skin microbiome and it is necessary to support it. Even if the root cause is not a malassezia fungal infection, other infections (fungal or even bacterial) can cause issues. It helps to address it dermally and topically as opposed to from the gut (even though a healthy gut microbiome is important, though the skin microbiome is different and has different requirements). This is why they make seperate probiotics for the oral microbiome from the gut microbiome (they come in the form of mints that melt in your mouth as opposed to capsules you swallow).

So how do we support the skin microbiome? Using a gentle cleanser, avoiding hot water (I need to stop this habit) and harsh and antibacterial soaps. Use moisturizers that support the microbiome. As well as shampoos and body washes and even lip balms. Avoid applying oils and butters that can cause malassezia to rapidly grow. Wash towels often on a hot setting as they collect bacteria, wear fabrics that don't trap sweat, was bedsheets often, getting facials, avoid skin picking and lip licking. Avoiding occlusives like vaseline helps (I'm going to find an alternative here).

Surprisingly malassezia is also found in the gut microbiome. Here is a useful article that talks about the skin conditions it can cause and how to treat it:

Apparently it can cause both seborrheic dermatitis and atopic dermatitis (general eczema). It also causes dandruff which I do get (I used to get bad dandruff in college).

It is certainly responsible for my scalp dandruff and face and neck and ear seborrheic dermatitis. Whether it's responsible for my hand eczema, I'm not sure. I do want to find ways to balance the microbiome of the skin of my hands. I wash my hands a lot, and with hot water. And I could be using soaps that are harsh. The fact that eczema mostly shows up on my hands could be due to a disrupted skin microbiome in the area.

I got a moisturizer with zinc pyrithione, which kills malassezia. I applied some to my hands to see if it helps. No irritation so far. I will apply some overnight. I don't want to use steroids, which do reduce inflammation but are also known to encourage malassezia growth. Aloe vera kills it.

I am going to see a dermatologist to go over a seborrheic dermatitis skin care routine. I want to know what serums, cleaners, hair products, and lip balms I can use and adopt a new regimen. I'm going to ditch the slugging and vaseline. I love using it but I have to quit because it helps temporarily as it prevents water loss, but then my skin gets red and itchy. I recently bought a tub and tube of aquaphor so I don't want it to go to waste. But it's not that great for my skin.

[rungtahospital]

Taking Control: Lifestyle Changes for a Healthy Heart

In today's fast-paced world, prioritizing heart health has never been more crucial. As the leading cause of death worldwide, cardiovascular diseases pose a significant threat to our well-being. However, the good news is that many of these conditions can be prevented or managed through lifestyle changes. In this blog post, we'll explore some key strategies for taking control of your heart health through simple yet effective lifestyle modifications.

Understanding the Importance of Heart Health

Before delving into lifestyle changes, let's briefly discuss why heart health matters. Your heart is a powerhouse organ responsible for pumping blood and oxygen throughout your body, ensuring that all organs and tissues receive the nutrients they need to function optimally. When your heart is healthy, you feel energized, focused, and able to tackle life's challenges with gusto. Conversely, poor heart health can lead to a range of cardiovascular diseases, including heart attacks, strokes, and hypertension, which can significantly impact your quality of life.

1. Adopting a Heart-Healthy Diet

One of the most important lifestyle changes you can make for your heart is to adopt a nutritious diet. Focus on consuming a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit your intake of processed foods, saturated fats, trans fats, cholesterol, and sodium, as these can contribute to heart disease risk factors such as high cholesterol and hypertension. Consider consulting with a registered dietitian or nutritionist to create a personalized meal plan tailored to your specific dietary needs and preferences.

2. Staying Active with Regular Exercise

Regular physical activity is another cornerstone of heart health. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, along with muscle-strengthening activities on two or more days per week. Incorporate a variety of activities you enjoy, such as walking, jogging, swimming, cycling, or dancing, to keep your workouts fun and engaging. Remember to start slowly and gradually increase the intensity and duration of your workouts to avoid injury.

3. Managing Stress and Prioritizing Mental Well-being

Chronic stress can take a toll on your heart health by increasing blood pressure, cholesterol levels, and inflammation in the body. To combat stress, prioritize activities that promote relaxation and mental well-being, such as meditation, yoga, deep breathing exercises, journaling, spending time in nature, or engaging in hobbies you enjoy. Don't hesitate to seek support from friends, family members, or mental health professionals if you're feeling overwhelmed or struggling to cope with stress.

4. Avoiding Harmful Habits

Certain lifestyle habits can have detrimental effects on your heart health. Avoid smoking and limit your alcohol intake, as both can increase your risk of developing heart disease and other health problems. If you smoke, consider quitting, and if you drink alcohol, do so in moderation—no more than one drink per day for women and two drinks per day for men, as recommended by health experts.

5. Seeking Regular Medical Care

Finally, don't underestimate the importance of regular medical check-ups and screenings for maintaining heart health. Schedule regular appointments with your healthcare provider for routine check-ups, blood pressure monitoring, cholesterol screenings, and other preventive measures. If you have existing risk factors for heart disease, such as a family history of cardiovascular conditions or pre-existing health conditions like diabetes or obesity, discuss with your doctor about additional preventive measures or treatment options that may be appropriate for you.

In conclusion, taking control of your heart health through lifestyle changes is within your reach. By adopting a heart-healthy diet, staying active, managing stress, avoiding harmful habits, and seeking regular medical care, you can significantly reduce your risk of developing cardiovascular diseases and enjoy a longer, healthier life. Remember, small changes can lead to big improvements in your heart health, so start making positive choices today.

Looking for the Best Cardiology Hospital in Jaipur?

If you're in Jaipur and seeking top-notch cardiac care, look no further than RUNGTA HOSPITAL. Renowned for its state-of-the-art facilities, experienced cardiologists, and comprehensive range of cardiac services, RUNGTA HOSPITAL is committed to providing patients with the highest quality care and treatment outcomes. Whether you require diagnostic testing, interventional procedures, or ongoing cardiac management, our dedicated team is here to support you every step of the way. Contact us today to learn more about our cardiac services and schedule an appointment.

Don't wait until it's too late—take control of your heart health today and invest in a healthier tomorrow.

Disclaimer: This blog post is intended for informational purposes only and should not be construed as medical advice. Please consult with a qualified healthcare professional before making any changes to your diet, exercise routine, or medical treatment plan.

[deerydear]

I'm about to go to bed.

I want to say that the biggest falter that I believe that I made over these young years of my life was halfway-believing that if I just shut myself up in a room with all my problems, away from the larger world.... I thought that I'd find some resolution, or some kind of.. 'solvent' that washed it all away. The real solvent comes from living daily life, and seeing the world, meeting people, trying new things, developing skills, seeing a new sunset every day, smelling the fresh air, sitting under trees, watching birds, talking and having fun. Enjoying life.

These all engage the brain. They take the energy away from the ruminating trauma, and they disperse it into pleasurable activity.

The funny thing: I already had a gut-feeling that hiding with my problems would do nothing good for me. I just wanted to stick my nose firmly where it didn't belong. I wanted to prove a negative. I wanted to "JUST MAKE SURE", which is so stupid.

There's only so much life. Don't waste it on trying to prove pseudo-intellectual bullshittery that you don't find enjoyable.

That's where all the masochism breeds, in these nasty little pockets.

Go take a spiritual shower. Wash the fly-eggs out of your armpits, before they fester into maggots. Ewww.....

Let's say it like this: If we're going to refer to two things as both 'trauma' -- psychological and physical.... why? Is there a psychic wound?

So how do wounds heal? Physically...

They don't heal if you keep picking at them, opening them up to look inside... or even (ew) jamming foriegn objects into it for the hell of it. That might even cause the body to form a fistula around the area. That's how bodily piercings heal around the jewelry that's been inserted into the wound.

One of the most dramatic factors that can affect wound healing is reduced or poor blood supply to the wound. The oxygen and nutrients that new blood carries to the wound are key to successful healing. A wound that is not getting enough blood could take at least twice as long to heal, if it heals at all. These are called chronic wounds. These are more common in elderly people or people with diabetes, high blood pressure, obesity, or other vascular disease. People who smoke are at high risk for poor wound healing.

--------

Oxygen is taken from every breath. New life.

Malnutrition is a common risk factor that might contribute to impaired wound healing.

If we starve, then a wound will not heal properly, or it may take longer to heal than if you had enough food. What if you were starving yourself?

What does this mean, in the psychic sense?

Locking oneself in a room, running over the same thoughts again. Eating one's own mind.

If the stomach doesn't eat any food for enough time, it may begin to digest itself, like a fire burning out its house....

The body begins to liquidate its supplies, trying to stay alive. It breaks down anything it can spare -- memories past.

Ouroburos.

Hungry ghost.

The mind has an appetite, too. It has its own stomach. You could say that the mind has nutritional needs of its own.

So that it can repair itself, fuel itself, propagate itself.... satiate itself. Live. Be happy.

What is food?

Food is new life. It is something that has lived and grown upon this earth, which we exchange enrgy with. Eating food, and intaking new nutriants allows each of our bodies to let go of old matter, and replenish ourselves.

Just as other 'daily experiences' operate on the same principle. Having new fun allows us to let go of past experiences. Let the future in.

-----

Trying to section off the wounded area from the body, pretend as if the wound is not in me, but as if it's just disembodily floating before me.

As if it's on TV, and I'm happening to be in the same room as a TV, while it plays its sad show. I wasn't watching it, but snippets of the scenes come into my visual radius, whenever I glance up from my work.

I really feel like something about TV reduced my empathy in my childhood. It was some kind of 'escape hatch' from real life... only it isn't, but it appears to be.

It wasn't like TV forced me to become a certain way. I chose. I made a choice in my head. So.. I can make a different choice, now.

[die-t-hin]

⚘79 tips💌

1. Always eat breakfast. Studies prove that those who eat breakfast tend to make better food choices   later in the day. You don't want to skip off a breakfast of 100 calories for a 500 calorie slice of cake at desert. Besides, breakfast gets your metabolism revved up for the day ahead.

2. If you drink a lot of water on an empty stomach it just makes you gassy. Never fun. Small sips throughout the day is better. You'll also have to pee a lot.

3. If you have things you shouldn't (think diet pills, tape measures, thinspo, bag of spat out food, etc.) make sure you hide it. Leaving it below the bed or in your undies drawer is a surefire way to get those things found.

4. Overuse of laxitives and/or diuretics are bad for your body. Over time, abuse of laxitives and diuretics cause incontinence, and embarassment for you. And if you overuse laxitives, when you stop, your body won;t be able to have a proper bowel movement. Use them only on an as-needed basis, as defined by 'normal' people. As in, only when constipated. 

5. If you sleep less than 6 hours a day, your metabolism goes down between 10-20% depending on the person. And your body produces more of the hormone that makes you feel hungry. So even though you can burn more calories by staying up all night on the exercise bike, opt for the sleep instead if you don't want to overindulge the next day.

6. Don't deprive yourself of anything. That just leads to bingeing. If you want chocolate cake, have it, even if it's on your list of 'bad foods'. BUT, only have a few small bites. That way, you can enjoy what you want without ruining your diet. 

7. Smaller meals throughout the day help keep your metabolism up, burning more calories.

8. Your body burns about 8 calories per glass of ice water trying to get it up to a temperature in which it can be processed. That's 64 calories a day, translating to about 6 or 7 more pounds burned off in a year. Make ice your new best friend.

9. Fiber keeps you fuller longer, and helps keep your digestive system in good shape, thus reducing the need for all those laxitives.

10. Smaller dishes make it seem like you eat more. You often times eat by eyesight, not by stomach fullness. Studies have shown that in 2 groups, with the same amount of food, but one group using large plates and the other small plates, the group with the small plates reported feeling fuller.

11.Horizontal stripes and light denims make you look larger. Avoid them like the plague (Or maybe not)

12. Purging too hard can rupture your esophagus. You might die alone and in pain hunched over your toilet. Just saying. 

13. If you're having a food craving, and smoke, light up and the craving goes away. However, in a short time, that craving will return with a vengeance.

14. If you have a large binge, then your stomach expands massively, and the pressure kills off blood cells. Over time, this leads to a severely damaged stomach that may rupture. Once again, just like a ruptured esophagus, this could lead to you dying in pain. 

15. The negative calorie foods actually only burn about  10% of whatever they put into you. A stick of celery at about 2 cal will only burn off 0.2 cal. 

16. Purging doesn't get rid of all of the calories. You still have about 1/3 or 2/3 of those calories left in you, depending on how soon after you eat you decide to purge. 

17. If you wait more than an hour to purge, then there's no point in doing it. Even if food comes back up, your body will have already absorbed all those calories.

18. Your body doesn't register the calories from liquid the same way as it does calories from food. Your stomach won't send the same 'stop eating' signals to your brain like with food.

19. A good substitute for soda is ICE Sparkling Water. It has pretty good flavor, small amounts of B Vitamins, and green tea extract, all for 0 calories.

20.  Prolonged fasting/starvation messes up your metabolism. 

21. Take a multivitamin every day. Yes, even if it has 5 calories. 

22. If your body hits a plateu, a 'binge' helps. It makes your body think that you've stopped starving yourself. In fact, make it a goal that you have a day a week in which you eat at least 1000 calories if you want your metabolism to work properly (meaning it actually keeps burning calories and digesting food).

23.  Blotting greasy foods like bacon and pizza with a napkin can save you about 100 calories.

24. Whole-grains have fiber and make you fuller longer. 

25.  Take the stairs instead of the elevator.

26. Alcohol is calorie dense. Say goodbye to going out drinking with friends unless you plan to be the designated driver.

27.  If you chew and spit it out, you're doing just as much damage to your teeth as vomiting, maybe even more, because saliva has acid like that in your stomach, that starts digestion. 

28. Over time, purging depletes tooth enamel. Yes, dentists can recognize it. 

29.  If you cook pasta, don't use butter. But you get sticky pasta. 

30.  When your periods stop, osteoporosis sets in. You could be a 12 year old girl with the bones of an 80 year old woman. Sometimes, your bones never regain the proper density. You'll become prone to stress fractures and breaking bones. Calcium supplements are gold right here. Buy the ones for elderly people with osteoporosis if you can.

31. Brushing your teeth right after purging causes the enamel to wear off, making your teeth decay faster. Chewing gum or mints releases saliva, doing the same. 

32. Drinking a lot of water can make it seem that you weigh more, which can help when visiting the doctor. If a lot of liquid is consumed in a short period of time, you might cause yourself brain damage, swelling of the brain, water logging of the brain.... So be careful about waterlogging.

33.  Dehydration speeds up tooth decay, because you won't have enough protective enzymes in your mouth to prevent the saliva from doing damage to your teeth. Don't restrict liquids.

34. Make yourself lunch. A nice big sandwich with a juice and pack of chips. Then when you get to school, give it away to someone who forgot theirs. 

35.  If you hide food that you were supposed to have eaten, make sure you do something about it ASAP. Same with the bag of puke in the closet. 

36. Be prepared for all the questions of 'have you lost weight' and 'are you eating'.

37. You can only make the excuse of food poisoning a few times before it becomes fishy.

38.  Laxitives don't affect calorie consumption. 

39. The more that you insist that you're fat, the more likey people are going to become suspicious.

40. Don't use thinspo with people showing bones. It raises eyebrows.

41. Denying things just makes people get more suspicious.

42. Running to the bathroom right after you eat makes people assume that you're going to go purge.

43. Hot water fills you up more, but cold water burns  more calories.

44.  When you go into ketosis, your breath is going to smell like hell. Mints are your buddies.

45.  Your body often mistakes thirst for hunger. 

46.  Track progress by measuring tapes, not scales or mirrors. Your eyes will show you a hippo, even if you're a skeleton with a skin covering, and scales get affected by everything, and I mean everything.

47. If you take too many diet pills, or even just one on an empty stomach, it gives you some pretty nasty side effects. Make sure you take one with something food. Like a few bites of an apple.

48. The artificial sweeteners like those in diet soda have been shown in studies to promote the body storing belly fat. And some have been linked to brain tumors. 

49. Eating on a dark blue or black plate has the effect of making you eat less.

50. If you want to prevent a binge, just buy the food that you need for the day if you live by yourself.

51. Frozen foods take longer to eat, so you feel occupied longer, and you might feel fuller. Oh, and your body has to burn calories to get it to a temperature that it can be digested, so win all around!

52. If you get bad headaches, it's probably because you're dehydrated or your blood sugar is too low.

53. If you don't eat enough, your blood sugar drops, and then you start feeling weak and dizzy and get horrible headaches.

54. Don't take aspirin on an empty stomach. It'll make you puke.

55.  Be careful about sitting with your legs crossed, they might fall asleep and cause you pain, and if you're thin enough, you might pinch something, leaving you in pain or unable to walk.

56. If you don't drink enough, you'll get dehydrated, and then your muscles will hurt like a bitch. And no, painkillers probably won't do anything for this.

57. It takes about 20 minutes for your body to feel full from the time that you first put a bite of food into your mouth.

58. Some sugar free gums have 3 calories, and some have 5. Even though you aren't swallowing it, you should count these.

59. Get really good at math. That way, you can easily mentally add up whatever you've eaten for the day, without having to write it down. People get suspicious if they come across a food diary.

60. Dress warmly enough to keep warm without making it obvious. People get suspicious if you're wearing a coat in 90 degree weather, or complaining about being cold while they're ok or even too hot.

61. Spicy foods and seaweed boost the metabolism. Seaweed soup (35cal) with 1 tbsp soy sauce(10cal) and hotsauce (5cal) makes a great dinner. 

62. Eating cabbage to lose weight is good, but smelly.

63. Eating in front of the TV or computer distracts you from feeling full.

64. Eat while standing burns more calories than eating while sitting.

65. Talk a lot and eat very little at lunch or dinner and people won't notice.

66. Keep food spread out and close to the plate and people will think it's more.

67. Your skin will turn gray or yellow if you don't eat right. Tanning might help counteract this.

68. Your hair will get super dry and maybe even turn gray in places. Have extra strength conditioner and hair dye on call.

69. Your nailbeds are going to get blue from lack of nutrients. Find a pretty color nailpolish that you like.

70. Every 20 minutes or so when sitting, get up and take a short walk if you can. 

71. Delete your browsing history. It's hard to explain away your sudden weight loss when there's all the pro ana tricks in your computer.

72. Weight lost slowly will stay off, whereas weight that is lost rapidly will come back, with more, when you start eating even somewhat normal.

73. If you lose weight too fast, you also lose muscle. When that happens, you burn off calories more slowly. 

74. People with more muscle burn off more calories doing the same activities as people with less muscle.

75.  If you burn off too much muscle, then your body burns calories more slowly.

76. Only eat when people are going to notice. And then, only have something small.

77. Excuses will be your new best friend. Use them like a cheap whore.

78. Lack of nutrients make you depressed. 

79. Fasting for days on end makes your metabolism go down and increases cravings.

[upbloq]

How to stay fit during pregnancy

Keeping yourself active and healthy in the time of pregnancy isn’t always a smooth journey. If you can maintain healthy pregnancy habits, that will give you a lot of benefits.

Every pregnant woman thinks about easier labor, about postpartum weight loss, and staying energetic throughout the journey of pregnancy.

Eating healthy and healthy habit allow you to easier labor, postpartum weight loss, and staying energetic. But it eating healthy and doing exercise may not be easy while you in weird craving for food or suffering from back pain.

So, here are six suggestions that you can follow during the journey of pregnancy. Each of these suggestions will help you to stay fit during pregnancy.

How to stay fit during pregnancy

1.  Plan the right time

You need a plan for anything you set out to do in life. If you want to do anything it is a must of having a plan. There is a saying, “If you fail to plan, you plan to fail”. And it is true indeed.

When it comes to becoming pregnant you must plan it first. Health condition is one of the main factors along with the mental strength in order to get pregnant. If you are expecting a healthy pregnancy and healthy birth you should plan it first.

Health is not the only factor here, women should consider their age if they are planning to become pregnant.

Having children early in life (before age 16) and late in life (after age 40) increases the risk of premature birth. Becoming pregnant again too soon basically less than 18 months in between also increases the chance of getting premature delivery.

2. Listen to your Body

Exercise is very important in maintaining good health for you and your baby also. But it doesn't mean you have to exercise overwhelmingly. Always listen to your body. When you feel tired it's better to take a break and have some rest. You should maintain the rhythm of your body. When your body wants rest just go to your bed and take a nap.

When you give your body a break, you are ensuring your little baby continues to grow. Taking a break helps you to energize yourself.

So, if you are feeling something weird or feel short of breathing or become dizzy, listen to your body and stop for a while, take a break and give your body a to re-energize.

3. Maintain a healthy diet

Eating healthy is always important when you want to keep your body out of risk. In the case of a pregnant woman, eating healthy is especially. The baby growing in your womb needs nutrients to grow healthy and strong.

Eat as much as vegetables, colorful fruits, calcium-rich foods, foods low in saturated fat, and whole grains.

For calcium, eat dairy products and dark green vegetables.

For folate, eat cereals, rice, and bread.

For iron, eat salmon, red meat, beans, eggs, and leafy vegetables.

Don't forget to take daily prenatal vitamins. Prenatal multivitamins can help you to get the right amount of the key nutrients for you and your growing baby.

During pregnancy, you must avoid certain foods, which are:

Raw or undercooked food

Raw eggs, sushi, liver

Unpasteurized milk

Animal products that are not well cooked can cause you food poisoning.

If you have a habit of alcohol consumption or smoking, you must give up that habit. Because drinking alcohol before or during pregnancy or while you are breastfeeding can cause your baby Fetal Alcohol Spectrum Disorder. Which can cause your baby severe learning disabilities and behavioral abnormalities.

Smoking is also very unhealthy for you and your unborn baby. Smoking can show you poor outcomes such as premature birth, miscarriage, and Sudden Infant Death Syndrome.

4. Drink plenty of water

When you are pregnant, your body needs to be more hydrated. When you are pregnant your body needs more water than it did before pregnancy. Water plays an important role in the development of your growing baby.

Baby in the womb gets nutrition from your body through blood via the placenta. Water maintains the volume of blood in the body. So dehydration at any time can cause problems especially when you are pregnant.

You need to drink a minimum of 10 cups of water per day while you are pregnant. So it is better to keep a bottle with you while you are about to go somewhere.

If you feel tired of the plain water taste, try to add flavors like lemon, cucumber, strawberry, or anything you want. Just drink as much as water you can and keep your body hydrated.

5. Exercise wisely

Doing exercise daily or staying active can help you to stay healthy during pregnancy. Consult with your doctor or physiotherapist to find out which exercise and how much physical activity is appropriate for you.

But as I mentioned earlier in this article, do not exercise overwhelmingly. Exercise regularly or in every second day. Here are some suggestions that you can follow but always consult with your doctor before starting exercise.

First trimester: Walking, swimming, yoga, running

Second trimester: Same as the first trimester

Third trimester: Walking, jogging, low-impact, toning

You should maintain a routine of exercise and in your routine and there should be a skip-day in a week. Always listen to your body and remember, you are exercising to stay healthy and not to get injured.

6. Get plenty of sleep

Always try to get 7 to 8 hours of sleep daily. You can meditate for 10 to 15 minutes before bed, that will calm your mind and you can sleep peacefully. Meditation before sleep helps you to reduce your stress level.

Reducing stress is very important for pregnant women. You should avoid as much as stressful situations as you can.

Remember, do not stay awake waiting for your baby would kick. That will break your sleep schedule and you will feel weird during day time. Which is absolutely not good for you and your baby.

Last but not the least

You should get a regular prenatal check-up from a healthcare provider. If you do not get regular prenatal care, you may have a baby with low birth weight or other birth-related complications.

There are some myths around us regarding pregnancy. Now we will crack some of those myths:

1. You can’t eat seafood

Most fish are safe if you are not consuming it over the line. You can eat Salmon, Catfish, and Crab, these are safe for you.

Seafood has Omega 3 fatty acids which reduce your cholesterol level. There are a lot of benefits of seafood but do not eat it over the line.

2. You should avoid exercise

Exercise keeps you healthy. It stimulates your blood circulation, enhances your breathing, and so on, which helps to reach nutrients to the growing baby inside your womb.

Horse riding and heavy weight lifting is that you cannot do during pregnancy but this doesn't mean physical activity and exercise is not good when you are pregnant.

3. You can't drink coffee

It is previously believed that caffeine can cause a miscarriage but research shows us that having one or two cups a day is safe.

4. Eating for two

Some of our parents used to say while there is a pregnant woman “Come on! Eat, you are eating for two!”. If you eat excessively during pregnancy, that can cause extra weight gain which is not good for you at that stage.

So do not eat excessively keeping “you are eating for two” in your mind.

Finally, pregnancy is a long journey from the very first when you are planning to get pregnant to giving birth. So keep these tips in your mind and always keep in touch with your doctor for better healthcare during pregnancy.

And one more thing, do not forget postnatal care which is as important as prenatal care.

You can also visit our website here.

[drmanjupatidar]

7. Ways to Boost Your Fertility :

For any woman eagerly awaiting the results of a pregnancy test, those grueling three minutes can be the longest of her life. a little inside knowledge on improving conception odds and fertility treatments (if necessary), women can tip the scales in their favor.

The following list provides some suggestions on how to improve your overall well-being and boost your fertility to bring you one step closer to turning that negative to a positive.

1.Think Before Drinking

A growing body of research has linked alcohol consumption with a decreased ability to get pregnant (it can also harm a developing fetus). Alcohol alters estrogen levels, which may interfere with egg implantation, although pouring an occasional glass of Pinot with your dinner is unlikely to harm fertility. You should also consider cutting back on caffeine while you try to conceive and during your pregnancy. Although study results have been mixed, research suggests that caffeine affects female hormone levels and may affect how long it takes to get pregnant. The bottom line: If you're thinking about getting pregnant, be a teetotaler and limit your daily java fix to 200 mg of caffeine per day. (That's about one to two cups or 12 ounces of coffee.)

Best Vitamins and Nutrients to Help Conception

2. Maintain a Healthy Diet & Weight

Next time you’re hungry, take a pass on that cheeseburger and French fries and opt for a lighter salad with a lean protein. A recent study led by Dr. Van der Steeg, a medical researcher at the Academic Medical Center in the Netherlands, found that women whose BMI (body mass index) is in the overweight or obese category have a much harder time becoming pregnant. So you Need to Consult For a Best Obstetrician .

A normal BMI falls in the range of 18.5 to 24.9. Anything above 25 is considered to be overweight, and over 30 is obese. The results of the study showed that the chance of pregnancy was lowered by four percent for every BMI over 29 when compared to women with a BMI in the 21-29 range. Additionally, women with a BMI between 35-40 had a 23-43% less chance of pregnancy when compared to those in the healthy range.

It’s always a good idea to stay healthy by working out regularly and eating nutritious foods, but especially if you’re trying to conceive. Your body will thank you for it!

3.Say No to Stress

Stress is generally bad for our bodies no matter the circumstance, but it can have an even deeper hindering effect if you’re trying to become pregnant. For women trying to conceive, this can often seem like a Catch-22. They feel stressed because they aren’t pregnant, and as a result, find it difficult to lower their anxiety and stress while trying for a baby.

Courtney Lynch, the director of reproductive epidemiology at the Ohio State University College of Medicine, conducted a study measuring the effects of stress on fertility. "Women with higher levels of the stress biomarker had a twofold increased risk of infertility," Lynch said. Approximately 400 couples were involved in the study over a 12-month span, and the results showed that the women with the highest alpha-amylase levels had a 29% less chance of pregnancy when compared to those with low levels.

So next time life becomes too much to handle, take a deep breath and try to relax. Make stress-reducing activities a priority in your daily schedule, just like you would with cooking dinner and walking the dog. And be sure to unwind at the end of each day by doing something that relaxes you and takes your mind away from everything, such as yoga or meditation.

4.Avoid Starbucks & Happy Hour

Let’s face it, most of us need coffee to get going in the morning. It’s like happiness in a cup. Most of us also enjoy going out for cocktails with friends and drinking cold beers in the hot summer sun. But both of these factors could have a negative impact when you’re trying to conceive.

Generally studies suggest that caffeine shows a decrease in fertility, and according to The March of Dimes website, women who want to become pregnant should not consume more than 200mg of caffeine per day. It is important to note that caffeine can be found in various substances like tea, chocolate and some soft drinks.

A study published in Fertility and Sterility found that the chances of becoming pregnant dropped by more than 50% when women reported drinking alcohol while trying for a baby. If you’re opting for a fertility treatment, a recent study published in Obstetrics and Gynecology showed that women who drink at least four alcoholic drinks per week had a 16% less chance of becoming pregnant than their counterparts. Don't be panic and go to the best Gynecologist Near You then every thing will be ok .

It’s good to monitor your intake of these drinks, or just say no to them altogether. Many foods can give you that burst of energy you crave, and there are plenty of yummy non-alcoholic beverages you can try.

5.Put Down the Cigarettes

Nothing positive can be said about smoking and its impact on our health. From the numerous chemicals to the potential of lung cancer, every woman should steer clear of cigarettes. It’s no surprise that they decrease the odds for conception. Chief researcher Dr. Marcus Munafo from the Imperial Cancer Research Fund’s General Practice Research Group, conducted a study showing the connection of smoking to pregnancy based on the results of 569 women who were trying to have a baby. The findings showed that the smokers took nearly two months longer to conceive than the non-smokers.

“This study shows that stopping smoking should be a part of the preconception routine and women should quit as soon as they are thinking about having a baby. The message from this research is that if you want to get pregnant, you will not only improve your chances by quitting, you will also be doing something to protect the health of your child in the long term,” Munafo said.

There are many resources available to help women battle their addiction to cigarettes. If this is something you may be struggling with, think about reaching out to a partner or family member for support.

6.Work Around Your Cycle & Use Ovulation Tests

It’s no secret that women have the best chance of becoming pregnant during ovulation. This 12-24 hour window usually happens anywhere between 12 and 14 days before your period starts, based off of a regular 28-day cycle, and you are most fertile two to three days prior through the first day of ovulation.

It is important to note that sperm can live in the uterus for three to five days, so having sex leading up to ovulation can help. There are many ways to try to pinpoint when you are ovulating. For example, your discharge should turn into the consistency of egg whites and your body temperature will increase. When you notice these changes, it means it’s time to get busy.

But if you want to be sure of ovulation, there are many tests available for purchase so you don’t have to “second guess” yourself. The most common is an ovulation predictor kit (OPK) that gives you positive results the day before you ovulate, giving you ample time to plan. These tests recognize when the levels of luteinizing hormone have gone up, which means an egg is about to be released. Putting a little time into ovulation tracking has a twofold benefit — you increase your own chances of pregnancy by becoming familiar with your body and you understand how it works. Let your partner in on these patterns so they can be prepared when you are.

7.Get Busy Often, But Not Too Often

Many women seem to think that having sex all the time will result in pregnancy. Others believe that doing it rarely and only during specific times will make the sperm more potent. Both of these assumptions are wrong to some extent. It is important to keep having sex regularly, but by no means does this mean you need to exhaust yourself and jump in the sheets at every opportunity.

It’s a good idea to have sex one to two days before ovulation and then again on the day you think you’re ovulating. This will likely result in a healthy supply of sperm waiting in the fallopian tube when the egg is released. A lot of women have difficulty knowing exactly when they’re ovulating, so regular sex helps and often keeps both partners happy. It’s when you start stressing about it and constantly forcing sex that not only leaves couples drained physically, but emotionally as well.

Dr. Manju Patidar is an Obstetrician, Gynecologist in Indore. Has an experience of 10 years in these fields.

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