6 Ways to Get Back in Shape After Baby

Getting back in shape after baby doesn’t have to be stressful. In fact, exercising will make you feel good too—it’s been proven to help with postnatal depression. Here are six ways to bounce back.

1. Start walking as soon as you can after giving birth (as long as your doctor gives you clearance). This will get your body moving and burning calories. Buy a fitness tracker and measure your daily activity then gradually start to increase your steps every week by 10 percent as you get stronger.
2. Perform kegels and pelvic tilts as soon as one to two days after delivery, depending on what kind of delivery you have and as long as your doctor approves. This will increase the blood supply to the perineum and help speed up the recovery process. By exhaling and drawing in your belly (which activates the corset-like muscle called the transverse abdominals), you’ll get a strong foundation to get your abs back as your hips and abdominals start moving back together.
3. Do basic crunches. Watch for a separation in your abdominals by placing your finger just above the belly button as you crunch. If you can get three or more fingers in between your abs you have diastisis recti (abdominal separation). If this is the case, it’s important that you try to draw the abs back together first before you start any strenuous abdominal work especially rotation. Try placing your hands either side of the separation and manually draw them together as you perform a basic crunch. This will re-train the abs back together in their natural alignment.” If the separation gets worse or does not get better consult with your doctor or a women’s health physical therapist.
4. Breastfeed —as though you needed another reason, it’s a fast way to shrink the uterus back down to pre-pregnancy size. And, it burns up to 600 calories a day! The catch: you still need to watch your food portions, eat a well-balanced diet and exercise or else you migh fall in to the breast feeding diet trap and wonder why you’re not getting back to your pre-pregnancy weight!
5. Get into strength training and small bursts of cardio. Not only is it time efficient for the busy mom, but it also increases your metabolism and burns the baby fat. Try doing some squats with shoulder raises and lunges with triceps extensions then shuffle from side to side for a minute to get the heart rate up. Directions: Lift your arms to shoulder height leading with your elbows with your palms facing downwards. Then gently lower the rams back to the side of the body. Bending your elbows close to the torso with your palms facing towards the body. Extend the elbows behind the body squeezing the top of the arms for that extra burn. Then bend the elbows back to start position. Doing this will challenge your body’s musculature and will help you lose the weight and tone the body back to its pre-pregnancy state.
6. Spice up your cardio by adding some hill intervals (short bursts of higher intensity drills) to work the glutes, hamstrings and quads. Try to finish your cardio (walking, hiking or gently jogging) with walking lunges and modified push-ups with the knees on the floor.

How To Train Your Brain To Fall Asleep In 60 Seconds

This thrilling method became pioneered by Harvard-skilled Dr. Andrew Weil. This breathing technique is consisted of regulating your respiration to diverse counts of four, 7 and 8. Its effectiveness is due to the thrilling part that it shall we the oxygen fill the lungs higher and it calms your thoughts.

 

These days, due to the unhealthy lifestyle, plenty of humans have difficult time sleeping. As experts explain, the motive for that is eating awful and bad food late at night time, too many monitors earlier than bed and strain, as well. For a few humans it’s miles extraordinarily hard to shut their brain down and supply it a ruin in the course of the night.

What’s the approach four, 7 and eight?

this is efficient technique which turned into advanced by way of a well being practitioner, Harvard-educated Dr. Andrew Weil. Dr. Andrew research meditation, respiration and how it can be used to counteract strain. In truth, that is very clean and easy approach. namely, first you breathe thru your nostril for 4 seconds, then maintain it for 7 seconds and exhale through your mouth for 8 seconds. this can gradual down your coronary heart rate and in identical time will release chemical compounds in our brain so one can soothe you.

probably maximum of you would be skeptical approximately this, but you virtually ought to attempt it because it without a doubt works!

At this point is important to mention that this approach is exceptional for many other things, except for falling asleep. when you are careworn, your endocrine gadget releases adrenaline via your adrenal glands. That truly elevates your heart charge and may make you experience jittery and ill. That moreover will make you to respire speedy and shallow. but, by way of using of this breathing technique you could counteract the natural consequences of adrenaline and your body might be pressured to sluggish down the coronary heart fee.

it’s far essential to mention that at the beginning you could experience a chunk uncomfortable. however, after some time, you truly will begin to notice that your coronary heart rate slows and your thoughts becomes clear.

Properly, why don’t you provide it a try and percentage your enjoy with us? what is your opinion?

10 Foods To Avoid If You Have Arthritis

“When you have arthritis, your body is in an inflammatory state. What you eat may not only increase inflammation, it can also set you up for other chronic conditions such as obesity, heart disease and diabetes.” – The Arthritis Foundation

“…I am a 43-year old wife and mother of two grade-schoolers and have had severe rheumatoid arthritis for nearly 10 years…Things that most people take for granted, for example sleeping, bathing, brushing one’s teeth, getting dressed, making meals, and even driving a car, are extremely challenging for me.”

Indeed, individuals fortunate enough to avoid arthritis take some things for granted. As this brave mother just explained, her symptoms make every day activities difficult.

Contrary to popular belief, arthritis involves a wide array of symptoms: loss of motion, joint pain, stiffness, and swelling are the most common.

Here are some quick facts about this complex disease:

-There are more than 100 forms of arthritis and closely related diseases.

-One in every four arthritis patients “say it causes severe pain (seven or higher on a zero to 10-point scale.”

– The most common types of arthritis are osteoarthritis, rheumatoid arthritis (RA), psoriatic arthritis (PsA), fibromyalgia and gout.

THE ROLE FOOD PLAYS

Certain foods stimulate an inflammatory response, and certain foods suppress an inflammatory response. The context of this article focuses on the foods to avoid with arthritis – and some suggested alternatives.

For individuals not diagnosed with arthritis, “research suggests that including anti-inflammatory foods in your diet and limiting foods that trigger joint pain” may help ward off the disease.” More scientifically-valid research cites obesity as a primary risk factor. Relatedly, consumption of inflammatory foods correlates with obesity rates.

In this article, we’ll discuss 10 foods to avoid with arthritis. We’ll also provide some suggestions on what foods to eat instead.

Let’s get going!

FIRST, HERE ARE TEN FOODS TO AVOID:

1. GLUTEN & WHEAT

Gluten and wheat both produce an inflammatory response, particularly in folks who are intolerant to either. A leaky gut – or increased gut permeability – has been linked to joint pain in many studies.

A leaky gut allows toxins and waste to enter the bloodstream via the intestines; these harmful byproducts are seen as a threat, and the body initiates an immune response. The immune response is what leads to inflammation; sometimes targeting areas in and around the joints.

2. DAIRY

Many dairy products contain a type of protein called casein. Per a study conducted by the Physicians Committee for Responsible Medicine, casein protein may irritate tissue around the joints. Of course, joint irritation always results in inflammation within the surrounding area.

3. CORN OIL

Corn oil or, to be more precise, any food with high doses of omega-6 fatty acids (baked goods or baked snacks among them) can produce inflammation. It is quite easy to overindulge on this fatty acid because so many foods contain it.

Corn oil isn’t the only industrial oil to refrain from consuming. All oils derived from seeds – cottonseed, canola, grapeseed, soybean, safflower, rice brain, and sunflower oil, should also be avoided.

4. FRIED & PROCESSED FOODS

Per a study conducted at the Icahn School of Medicine at Mount Sinai, reducing consumption of fried and processed foods “can reduce inflammation and actually help restore the body’s natural defenses regardless of age of health status.”

The same study also provides dietary recommendations to prevent other diseases.

5. SALT & PRESERVATIVES

Many foods produced today include excessive amounts of salt and preservatives; the former makes some foods more palatable, and the latter artificially extends a product’s shelf life. Regardless, consuming too much salt and preservatives may produce inflammation within the joints.

Prepared foods, including of the frozen and microwavable varieties, are often loaded with salt, preservatives, and additives.

6. ‘AGES’

There’s no relation to the number of years you’ve lived, despite the name. AGE is an acronym for an advanced glycation end product – a toxic byproduct resulting from fried, grilled, heated, or pasteurized foods.

Certain proteins in the body are “attacked” upon consuming AGE foods. Predictably, this stimulates an autoimmune response. Cytokines are inflammatory messengers released by the autoimmune system to protect against further damage caused by AGEs and other harmful agents. Cytokines directed to areas within or around joints exacerbates arthritis symptoms by increasing inflammation.

7. CERTAIN VEGETABLES

Surprising to see that some veggies are not recommended, huh?

The plant name for these vegetables is Solanaceae, and they contain solanine – a type of compound that produces adverse physiological reactions in arthritis patients. Consuming vegetables like eggplant, peppers, potatoes, and tomatoes can worsen arthritis pain.

If you’re a fan of sweet potatoes, here’s some great news: they’re not within this class of vegetables, and are okay to eat.

8. SUGAR

Nobody likes having to give up the occasional sugary treat, but processed sugars (similar to AGEs) release cytokines – molecules that stimulate inflammation.

Sugar, as many of you already know, is an “umbrella term” for other types of derivative ingredients; namely, ingredients that end in “ose,” such as fructose, glucose, and sucrose, among others. Just make sure you’re reading the label!

9. REFINED CARBOHYDRATES

Refined carbohydrates; mainly white flour products, white potatoes, white rice, and most cereals are high-glycemic index (HGI) foods. HGI foods incite the production of byproducts (including AGEs), which worsens inflammation.

Additionally, per an article published by Scientific American, refined carbs “may increase the risk of obesity, diabetes, and heart disease more than fat does.” As mentioned, obesity is among the primary risk factors of arthritis.

10. ALCOHOL & TOBACCO

Alcohol and tobacco use has been linked to development of certain arthritis types. Per healthline.com, “Studies have shown that environmental factors play a part in who develops (rheumatoid arthritis) and that smoking is a big risk factor.”

A link has been discovered between levels of alcohol use and chances of developing gout.

What to eat instead…

Here are some of the best food types for arthritis, including examples of each type, as reported by the Arthritis Foundation:

– Omega-3-rich fish; herring, mackerel, salmon and tuna. 

– Soybeans; tofu and edamame

– Omega-3 foods and oil; extra virgin oil, avocado, walnuts, walnut oil (fish sources mentioned above.)

– Cherries

– Broccoli

– Green tea

– Citrus fruits; grapefruits, limes, and oranges

– Whole grains; brown rice, oatmeal

– Beans; kidney beans, pinto beans, and red beans

– Garlic

Ginger Hair Mask To Stop Hair Fall and Thinning Hair

Ginger is often considered as a super food rich in nutrients and compounds that provide many health benefits. This ingredient has been using from centuries due to its medical properties to treat many health issues like indigestion, muscle ache, relieving the symptoms of cold and improving brain functions.

Moreover, ginger is also used for treating hair problems, such as hair fall, dandruff and hair loss. Ginger is not the complete cure for hair loss or any hair problems, but the properties in ginger can have real benefits for your hair.

 

It is one of the best ingredients you could use for your hair to grow faster. Whether you have decided to achieve long thick hair or simply control a nasty bout of hair loss, this natural ingredient shows extremely efficient results that you couldn’t imagine.

 

Benefits Of Ginger For Your Hair:

Controls Dandruff:

Dandruff is caused by the dead skin cells that clog the pores of follicles which lead to hair fall. Due to its anti microbial properties ginger controls dandruff and curbs hair loss.

Prevent Hair Loss:

Ginger is enriched with minerals like magnesium, potassium, phosphorous and other vitamins that provide hair follicles with nourishment and prevent hair loss by making them strong.

Improves Circulation Of Blood:

Ginger contains a active ingredient called gingerol that helps in improving the circulation of blood in your scalp. This allows for improved hair nourishment for hair follicles and ensuring faster growth.

Nourishes Your Hair:

Ginger contains chain of fatty acids such as linoleic acid that not only nourishes your hair; it also keeps your hair healthy and strong.

How To Make Ginger Mask To Stop Hair Fall And Thinning Hair:

You can easily incorporate using ginger in your hair routine to make it more stronger and healthier.

Ingredients Required:

• Fresh piece of ginger
• Table spoon of coconut oil
• Teaspoon of green tea

Steps To Follow:

• Peel the ginger using vegetable peeler and extract juice from it and put it in a small bowl.
• Add warm coconut oil in the ginger juice and mix it thoroughly.
• Probably mix one part of ginger juice with 3 parts of coconut oil.
• Now, add ½ teaspoon of green tea or onion juice in the mixture and mix them well.
• Apply this mixture on your scalp using a cotton ball from root to the tips of your hair
• Don’t forget to do patch test on your skin before using it on your scalp.
• After your scalp is coated with ginger mask, use your fingertips to give yourself a three minute scalp massage.
• Cover your scalp with shower cap and leave it for about 20-30 minutes.
• Once the time is over, rinse, shampoo and condition your hair as you normally would.

This treatment should be repeated once in a week to moisturize and nourish your hair.

Get Rid of Lumps Naturally

A lipoma is the name of a rubbery bulge or a lump which is extremely soft, and it develops under your skin. It is harmless and small in size. You can easily feel it with your finger touch. The primary cause of the development of this bulge or tumor is the buildup of fat or fatty tissues. Because of the growth of fat inside the tissues of your body, you get a lipoma. A lipoma looks like a tumor, but it is far different from tumors. As compared to tumors, lipomas are harmless. This condition mainly affects your thighs and arms. Your upper body area is more prone to these harmless tumors. For the cure of these harmless tumors, people mostly go for surgical treatments. Here, I have natural remedies. In this video, I am going to share with you an easy home remedy to get rid of lipomas naturally fast.

 

Home Remedy for Lipomas Cure at Home

Remedy 1 – Flour & Honey

For the cure of a lipoma without surgery at home, the ingredients you will need for this remedy are

Ingredients:

• Flour
• Honey

Procedure:

• Take a clean bowl, and in it, add some flour.
• After this, add an equal amount of honey.
• Next, mix these two ingredients well, and make a smooth mixture,
• Now, you will get the best remedy to get rid of lipomas ready for use.

How to Use:

Apply it to the affected area, and cover it with napkin paper. Lave it for whole day. Use this for five times in a week.  Within one week, you will get rid of this condition naturally fast.

So, if you are suffering from lipomas, and you do not want to try any surgical procedure or you cannot afford costly surgical procedures, this remedy is very effective. This is 100% natural, and also, it is easy to make and use. It does not have any kinds of side effects, and also, it gives instant results. So, follow the simple remedy to get rid of lipomas and feel relaxed.

Here’s What The Shape Of The Nose Says About Your Character

 

Find your nose shape and find out what this means about you. These results were confirmed by professor Abraham Tamir, from Ben-Gurion University in Israel. The results of his study were published in the Journal of Craniofacial Surgery.

Here we will present 8 different nose forms and their special features:

1. Nubian noseThe Nubian shape is distinguished primarily by its length. The bridge is almost flat, and the wide point of the nose is directed downward. People with this form of the nose are reportedly curious and inquisitive. They are optimistic, cute and always looking for a solution to every problem.
2. Greek noseHis name comes from sculptures of Greek antiquity. Most of them got that nose from the artist. It is distinguished by the fact that it is narrow and long, and it is flat in shape. The owners of such a nose are abstained and do not like being at the center of attention. They are very practical and loyal. It is difficult for them to openly discuss their feelings and are considered withdrawn.
3. Hooked noseMany compare this form with a bird’s beak. People with such a nose are creative and sacrilegious. They defend their beliefs and are not afraid to risk them in order to achieve their goals.
4. A prominent noseSimilar to the hooky nose, it is curved from the nasal bone to the top. People with such a nose are considered more decisive. They are closely connected with their work and are well organized.
5. Long noseVery short and looks gentle. This is the most popular form because it is not so noticeable. Owners of this nose are often spontaneous in their decisions that often irritate other people. They are strong-willed and happy to come to work.
6. Straight noseThis nose shape is most common in Asia. It is a bit flatter than most other shapes. His nostrils are wide. People with flat noses have a strong character. They are very temperamental and passionate. If you play with their patience, they become angry.
7. A concave noseIt has a small bow on the nasal bone. This is not particularly striking, because the whole shape looks a bit fragile. People with nose this form are often generous and always ready to help others who have problems. Because of their reasonable side, these people can easily get hurt.
8. Curved

Even if such a name is not particularly flattering, this form of the nose marks a love character. The nose bridge extends, while the tip is very rounded. People with this kind of nose are good listeners, making them beautiful friends or partners.