Fitness Papa

Monday, 30 April 2018

Healthy Diet For Post Pregnancy Weight Loss

There is no single magic pill that will help you slim down after giving birth. While most women are eager to get back into a better shape and figure after pregnancy, you shouldn’t start dieting immediately after delivery. Your body still requires time and energy to recover. Health experts recommend that you should give yourself at least six weeks before you start cutting down you calories in an effort to lose some weight. If you are breastfeeding, wait until your baby is two months old before you start dieting. Here are some healthy diets for post pregnancy weight loss.



Fruits and Vegetables
Fruits and vegetables are great sources of vitamins, minerals and fiber which are all essential in aiding post pregnancy weight loss. According to Heather Mangieri, RD, spokesperson for the Academy of Nutrition and Dietetics, adding plenty of fruits and vegetables in your diet will help you lose the extra pounds because they keep you fuller for longer and curb cravings for unhealthy foods. In addition, they will help you cut back on your calories you consume on a regular basis.
Whole Grains
While whole grains may appear too heavy for a meal, they have been proven to be effective in weight control. In reference to Marjorie Nolan, Cohn, a nutritionist expert from the Academy of Nutrition and Dietetics, unlike other grains, whole grains have more fiber, which is renowned for filling. Human lack the enzymes required in the breakdown of fibers and thus move through your digestive tract undigested. This provides the bulk that keeps you fuller for longer, and thus you are more likely to eat less over the course of the day.
Lean Protein
Some of the best sources of lean protein for post pregnancy weight loss include nuts, tofu, soy, seeds, lentils, beans and lean beef like a round or tenderloin cut, chicken, fish, turkey, eggs, low fat milk, cheese and yoghurt. You should consider some snack ideas such as plain yoghurt, fresh fruits and cereal. According to Judy Caplan of the Academy of Nutrition and Dietetics, learn red meats like fillet, fish and seafood are good sources of protein even though they contain omega-3 fatty acids. You can get lean protein from whole grains, seeds, nuts and vegetables if you are a vegetarian.
Dairy
Studies indicate that dairy products such as milk, cheese, and yoghurt can be helpful in post pregnancy weight loss without drastically cutting back your calorie intake. In one study, obese adults who took a high-dairy diet lost more weight and fat than their counterparts who took low-dairy diet with equal amounts of calories. According to researcher Michael Zemel, PhD, professor of nutrition and medicine at the University of Tennessee, consuming dairy-rich diet can double the rate of weight loss with the same levels of calorie restriction. Choose low-fat or skim milk which also contains iron necessary for fighting postpartum symptoms.
Anti-inflammatory Foods
During pregnancy, your body undergoes through stress and trauma that can last for months after delivery. These prompt your immune system to respond through internal inflammation, which is best dealt with by consuming anti-inflammatory foods or drinks like berries, green tea, turmeric and garlic among others. You should avoid processed foods because they are rich in sugar, which can increase inflammation or raise blood sugar.

Vitamins And Minerals
The following vitamins and minerals are very essential in a woman’s post pregnancy weight loss diet:
  • Vitamin A: It’s depleted through breastfeeding. Best sources include kale, carrots, spinach and sweet potatoes.
  • Vitamin C: Just like vitamin A, a lot of vitamin C passes through breast milk. Foods rich in vitamin C include broccoli, red peppers, oranges, and other fruits.
  • Vitamin D: This is essential in keeping your bones and teeth strong. Your body produces vitamin D when your skin gets exposed to sunlight. Alternative sources include fortified milk, mushrooms and eggs.
  • Vitamin E: It improves circulation and can be obtained from seeds, nuts and eggs.
  • Potassium: It is a blood lowering nutrient that can be obtained from bananas, beans and Lima.
  • Calcium: It strengthens bones and teeth. It can be obtained from low-fat dairy products, leafy greens, peas, beans, and figs.
Conclusion
If your goal is to lose weight after pregnancy, you shouldn’t opt for a very restrictive diet. Your body still requires energy to function properly as you continue taking good care of your bundle of joy. As you adjust to new daily schedules after delivery, you should not let stress or sleepless nights develop food worries. Take it easy and eat all that is good for your health. It doesn’t have to take you longer than a few months to get back to your pre-pregnancy weight if you follow these diet guidelines and engage in regular exercises. However, it can take you a little longer if you gained more weight than what your doctor recommended
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Why Female Genital Mutilation Is An Unhealthy Practice?

It is estimated that 200 million girls and women between the ages of 15 to 49 have been subjected to some form of FGM; despite modern civilization and increased scientific knowledge, the rate of the unhealthy act is increasing.
Africa countries that this practice can be found are Benin, Burkina Faso, Cameroon, Central African Republic, Chad, Cote d’Ivoire, Democratic Republic of Congo, Djibouti, Egypt, Eritrea, Ethiopia, Gambia, Ghana, Guinea, Guinea-Bissau, Kenya, Liberia, Mali, Mauritania, Niger, Nigeria, Senegal, Sierra Leone, Somalia, Sudan, Tanzania, Togo, Uganda and Zambia.
India, Indonesia, Malaysia, Pakistan and Sri Lanka are Asian countries that have certain ethnic groups that uphold this practice; countries of the middle east that this practice are common are Oman, the United Arab Emirates, Yemen, Iraq, Iran, the State of Palestine and Israel. Georgia and the Russian Federation are eastern European countries that practice FGM; Columbia, Ecuador, Panama and Peru are South American countries that practice this and many western countries also engage in this act, some of them are Australia, Canada, New Zealand, the United States, the United Kingdom and various European countries.
This act is predominantly practiced in Arab countries and sub-Saharan African; it is also practiced in more than 29 countries like in some parts of Europe, Australia, New Zealand and North America.

This harmful act is of four different types:

  • Type 1: This type of FGM is called CLITORIDECTOMY; this form involves the partial or total removal of the clitoris and in rare cases, only the prepuce is removed. The clitoris is a small, sensitive and erectile part of the female genitals and the prepuce is the fold of skin surrounding the clitoris.
  • Type 2: This type is called EXCISION; it involves the partial or total removal of the clitoris and labia minora without touching the labia majora. The labia minora is the inner folds of the vulva while the labia majora is the outer folds of the skin of the vulva.
  • Type 3: This type is called INFIBULATION and it is the narrowing of the opening of the vagina by creating a covering seal; this is done by cutting and repositioning either the labia minora or labia majora and sometimes the clitoris is removed along with any of the mentioned parts.
  • Type 4: This involves all other harmful procedures to the female genitalia for non-medical reasons; some of the procedures are pricking, piercing, incising, scraping and cauterizing the genital area.
Of these four types; type 1 and 2 are most common; type is experienced by 10% of affected women and it is commonly practiced in Somalia, Northern Sudan and Djibouti.

There are other terms related to FGM and they include:

  • Incision: This is the practice of making cuts in the clitoris or cutting the prepuce; incisions are also made in the wall of the vagina, the perineum and the symphysis.
  • Deinfibulation: This is the practice of cutting open a woman who has been infibulated (that is she has gone through type iii FGM); this is to allow for smooth intercourse and also to facilitate childbirth.
  • Reinfibulation: This practice involves sowing the labia majora back together after Deinfibulation.
This practice has no health benefits; it only harms the women involved and leave them with emotional damages; before we look at the health implications of this dangerous act, we should take a look at the functions of the various parts of the female external genitalia because if they had no functions or role to play, they wouldn’t have been there in the first place.

Functions of the female genitalia

The female external genital organs are very important as the inner ones; their main function is to allow for easy passage of sperm into the body and to protect the internal genital organs from infections and infection causing organisms. The female internal genital organs are vagina, uterus (womb), ovaries and fallopian tubes; they depend on the external parts for protection and to aid fertility.
The labia majora: The literal meaning of this part is “large lips”; they are large and fleshy and can be compared to the scrotum in males. They contain sweat and oil-secreting glands and the main function of this part is to enclose and protect the other external reproductive organs. The other functions are:
  • To cover and protect the inner delicate and sensitive female reproductive structures of the vulva like the clitoris, urinary orifice, vaginal orifice and labia minora.
  • It protects the parts of the vulva from mechanical stress, exterior stress and friction.
  • After puberty, it is covered with hair and many exocrine glands are associated with the hair follicles of the labia majora.
  • Eccrine sweat glands that are associated with the hair follicles of the labia majora produce watery sweats thus helping with thermoregulation.
  • Sebaceous glands also present in the hair follicles helps in producing oil to lubricate the skin and hair shaft.
  • The hair follicles of the labia majora are also associated with the apocrine sweat glands which produce a fatty secretion that is consumed by the bacteria living on the skin; this in turn will produce a particular form of body odour. Many doctors and anatomists believe that this odour once acted as a pheromone to attract males.
The labia minora: The literal meaning is “small lips”; they are very small and lie inside the labia majora, it also surrounds the opening of the vagina. Their main function is to protect the structures that surround the clitoris and the openings of the urinary tract and vagina. They have a rich supply of blood vessels that gives it its characteristic pink colour; they also aid sexual stimulation because during sexual intercourse these blood vessels become engorged with blood, then they swell up and become sensitive to stimulation.
Bartholin’s glands: These glands are located besides the opening of the vagina and they secrete fluids. When they are stimulated they secret a thick fluid that supplies lubrication for sexual intercourse.
Clitoris: This is a small and sensitive organ that protrudes out and its functions is similar to the penis of the male; it is covered by a fold of skin called prepuce which is similar to the foreskin at the end of the penis, the labia majora and the labia minora meets at the clitoris and the main function is for sexual stimulation and orgasm. It is an extremely sensitive organ because it contains thousands of nerve endings; when touched or pressured it produces sensation of sexual pleasure and it is responsible for sexual sensation, pleasure and orgasm in the human female. The function of the prepuce of the clitoris which is a small fold of skin is to protect the clitoris anteriorly.
We can see the important roles these parts play in protecting the female reproductive system and how they aid fertility and reproduction; how they make sex sweet and give the woman a sense of sexual satisfaction. Now imagine these parts being lacking; the role they play will also be lacking, the women will be prone to infections, infertility, sexual dissatisfaction and many more.
What is even more fearful about this practice is that it is not carried out by professional or trained medical personnel but by the elderly people in the family; in some cultures barbers, herbalists, members of secret societies, a relative or anyone who says they can do it are allowed to do it. Then the alarming part is the instrument used; FGM is carried out with special knives, scissors, scalpels, piece of glass or razor blades; anesthetics and antiseptics are not uses and this raises the risk of infection and HIV.
The age at which FGM is carried out varies; in some culture it is carried out during infancy (as early as a couple of days after birth); others do it during childhood, some do it at the time of marriage or during a woman’s first pregnancy or after the birth of her first child.
In some countries, medical professionals carry out FGM on some women; some of these countries are Egypt, Sudan, Kenya, Nigeria and Guinea, this is referred to as “medicalization of FGM” and anesthetics and antiseptics are used which reduces the risk of infections and HIV. Although in this mention countries most people still make use of local circumcisers especially in Nigeria; only few of them go to the hospital to have medical personnel do it for their wards.
Now we will be looking at the health consequences of this dangerous practice. There are immediate effects; long term consequences, reproductive consequences and psychological effects. We will be looking at each of this in details.

Immediate repercussion of FGM

  • Severe pain: Due to lack of anesthetic and use of crude and blunt instrument; the lady will experience severe pain and may be unable to move for days. Also cutting the nerve ends and sensitive tissues of the genital tissues can cause extreme pain; the period of healing is also very painful. Type 3 has the most severe pain and the healing is also prolonged and painful.
  • Infections: Infection can arise due to contaminated instruments used; sharing of instruments and lack of antiseptics to use in sterilizing the instruments. Infections can also come in during the period of healing.
  • Hemorrhage: Heavy bleeding and loss of blood occurs when the clitoral artery or other blood vessels is cut and in some cases some of them bleed to death.
  • Fever: Fever can occur as a result of shock, infection, loss of blood and emotional trauma.
  • Genital tissue swelling: This barbaric act leads to the swelling of the vulva due to the inflammatory response of the body and it raises the risk of infection.
  • Urinary problems: This can lead to feeling of pain when passing urine due to tissue swelling and pain or injury to the urethra; it can also lead to slow passing of urine, urine retention and urinary tract infection.
  • Wound healing problems: This can cause delayed wound healing due to the procedure and equipment used; antiseptics are not used, the instrument may not be sterilized or they can cause reaction on the skin (like razor blades, blunt knifes or glass), wound infections can set in and all this can delay the healing of the wound which may lead to other health complications like tetanus infection, pain, other infections and abnormal scarring.
  • Injury to surrounding genital tissues: Other tissues surrounding the clitoris, the labia majora and minora like the Bartholin’s glands can be injured and this can cause pain, swelling and scars; it can also impair their functions in the future.
  • Shock: This inhuman act can throw the whole body into shock due to the severe and intensified pain, bleeding and infection.
  • HIV: Using the same instrument for many ladies without sterilizing it can increase the risk of Human Immunodeficiency Virus (HIV) infection in the ladies or girls who underwent the female genital mutilation together.
  • Death: Excessive bleeding, tetanus infections, shock and other medical complications can cause the death of the person concerned.

Long term consequences of FGM

  • Pain: Tissue damage and scarring can result in trapped or unprotected nerve ending and this will put the individual in perpetual pain.
  • Vaginal problems: Years after this act has been carried out; it can still cause vaginal problems like itching, discharge, bacterial vaginosis and other infections.
  • Urinary problems: It can cause urinary problems as already stated above; problems like UTI, slow urination and painful urination due to obstruction of the urethra and recurrent UTI.
  • Menstrual problems: It can lead menstruation problems like dysmenorrhea, irregular menses and difficulty in the passage of menstruation blood due to obstruction in the opening of the vagina. Menstrual problems are common in those who went through type 3 mutilation.
  • Infections: This can lead to long term infections and some of the infections are: Chronic genital infections(this is characterized by chronic pain, vaginal discharge and itching; this in turn can lead to cysts, abscesses and genital ulcers); Chronic reproductive tract infections (which is characterized by chronic back and pelvic pain) and urinary tract infections (this infection can affect the kidneys and this will ultimately lead to kidney failure, septicaemia and death).
  • Keloids and scar tissues: The injuries done to the external genital organs and surrounding genitals can cause keloids and scar tissues at the site of cutting that won’t go away.
  • Sexual problems: This act destroys sex and the satisfaction gotten from it; it also causes painful intercourse and most women that have gone through avoid sex.
  • Impaired sexual health and life: Removal of the external genital organs of the female especially the clitoris; including damage to highly sensitive genital tissues, scars, pain and traumatic memories associated with the procedure can lead to sexual problems. It will affect sexual sensitivity, decreased sexual desire and pleasure, painful sexual intercourse, difficulty during penetration, decreased lubrication during sexual intercourse and reduced frequency or absence of orgasm.
  • Increased risk of childbirth: This act leads to complications during pregnancy and when given birth; it can lead to difficult delivery, most women that have been circumcised go through caesarean section just to give birth. Excessive bleeding can also occur, they might be need to resuscitate the baby and there are records of newborn deaths in some cases. Other complications are post-partum hemorrhage, recourse to episiotomy, difficult labour, obstetric tears/lacerations, instrumental delivery, prolonged labour, and extended maternal hospital stay. The risks increase with the severity of FGM.
  • Human Immunodeficiency Virus (HIV): FGM increases the risk of bleeding during intercourse and this will increase the risk of the woman getting or spreading the virus.
  • Need for later surgeries: Type 3 FGM which involves creation of a partial opening in the vaginal orifice will have to be cut open to allow for sexual intercourse and childbirth. Sometimes the genital tissue is stitched several times including after childbirth; hence the affected woman goes through repeated opening and closing procedure and this will in turn increase both immediate and long term risk.

Psychological problems

Many women who have gone through this describes it as a traumatic event; the pain, shock and use of physical force by those performing the procedure all lead to emotional and psychological problems.
This leads to Depression, Anxiety, Low self-esteem, Post-traumatic stress disorder, behavioral disturbances, loss of trust and confidence especially in caregivers and sexual dysfunction which will in turn lead to marital conflicts and divorce. So what is the gain in this?
With the above reasons, Female genital mutilation should be banned and made illegal; punishment should be given to offenders because the act is abusing the human rights of girls and women.

Are the reasons worth it?

Many cultures and societies where this act is still practiced and upheld give their reasons for doing so; but looking at the health complications you will see that some of the claims or benefits are false and the disadvantages are higher than the so called social benefits.
Many people are aware of the harm this barbaric practice but because of persecution, condemnation, harassment, ostracism and social segregation; it is difficult for them to abandon the practice or speak out against it. This is why government and health organizations need to step in and rescue females by being the voice for the voiceless.
Some reasons why some cultures and communities still hold on to this practice are:
Psychosexual reasons: This is carried out to control the sexuality of women; some cultures believe that sex is insatiable if parts of the genitalia especially the clitoris is not removed and from the functions of the clitoris we can see that this is not true, it is also carried out to ensure virginity before marriage and fidelity afterward and to increase male sexual pleasure. Cutting the clitoris leads to sexual dissatisfaction, avoiding sex and many emotional disturbances that can lead to a failed marriage. So these reasons are not worth it.
Social and cultural reasons: Some cultures see this as a way of initiating young girls into womanhood and it forms part of their cultural heritage; to perpetuate this practice they quote myths that an uncut clitoris will grow into the size of a penis or that FGM enhance fertility or promote child survival. We all know that these are lies.
Hygiene and aesthetic reasons: Some communities feel that the external parts of the female genitalia are dirty and ugly and because of this reason they are removed; they believe this will promote hygiene and aesthetic appeal. For crying out loud, the parts we are talking about here are hidden; why should women rights be abused because of flimsy reasons as this?
Religious reasons: Although there is no proof that this act is endorse by Christianity or Islam yet some people claim that their religious practice justifies this act, see an example here. Many women that went through this were told it is a religious requirement; it is practiced among many Muslim groups but not all Islamic sects practice it. Some Christians, Ethiopian Jews and followers of African Traditional Religions practice this.
Socio-economic reasons: In many communities were this practice is held onto, FGM is a prerequisite for marriage; it is also a prerequisite for the right to inherit and it can be a source of income for practitioners.
This act can and should be condemned, irrespective of culture and religious views because the harm and repercussions that follows cannot be treated or forgotten easily. It affects marriages and is the leading cause of divorce and marital conflicts in areas where this is a common practice.
The United Nations, World Health Organizations, religious leader and organizations and other governing bodies can come to the aid of these helpless women. Many voices are protesting against this act but it is not enough; some countries have also banned this act but we need more to follow suit.
African countries that have banned FGM are: Africa: Benin, Burkina Faso, Central African Republic, Chad, Cote d’Ivoire, Djibouti, Egypt, Eritrea, Ethiopia, The Gambia, Ghana, Guinea, Guinea Bissau, Kenya, Mauritania, Niger, Nigeria, Senegal, South Africa, Sudan (state of South Kordofan, state of Gedaref, Tanzania, Togo, Uganda and Zambia.
Others countries to ban act are: Australia, Austria, Belgium, Canada, Colombia, Cyprus, Denmark, France, Italy, Luxembourg,  New Zealand, Norway, Portugal, Spain, Sweden, Switzerland, United Kingdom and United States.
Offenders are faced with minimum of six months imprisonment to a maximum of life imprisonment; others include monetary fines in the penalty.
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Awesome Tips For A Healthier Pregnancy

When pregnant, it is important to stick to healthier routines as you are now responsible for the well-being of two – yourself and the little human inside you. During this period, your body is much more delicate and the changes that occur may be harder to keep up with than you realize. These things are normal and nothing to worry about. Getting all the help you may need at this time is relevant and I am here to lend a helping hand.
There are few things and tips that may help your pregnancy easy and run smoothly. A few of them should be adapted once you decide you want to have a child before the onset of the pregnancy. Fear not however, if you didn’t do so before getting pregnant, it is never too late to start doing them now. as they say, ‘better late than never’!
  1. Go for healthier organic options: try to use more natural products and food to reduce your exposure to toxins and other products that may be harmful for you or your baby.
– Make up and cosmetics: what you put on your body is very important as it can affect both you and your baby. Choose only that which will be healthy for you. Use natural cosmetic and makeup products or mineral only makeup lines. Ask your doctor for the list of products that may be harmful to you during your pregnancy and be sure that they are not included in your cosmetics.
– Food:  the best way to avoid toxins is to eat real and organic food. Avoid manufactured food such as canned food as much as possible . Stay away from food that isn’t well cooked like under cooked meat or fish as some of them may contain bacteria. Eat more fiber containing food such as brown rice, oatmeal, whole grains, fruit, vegetables, beans, etc. Avoid caffeine and artificial flavoring. Snack on healthier options like yogurt, fruits and wholegrain crackers. Eat lots of fish but avoid the mercury containing ones. The best options are salmon and shrimp.
– Use natural remedies for any minor discomfort: avoid using drugs for minor problems that could be solved by organic home-made products. Nausea, heart burn, and constipation are common to some pregnant ladies. Ginger, sour or peppermint candies may help with nausea. Sugarless gum and warm milk help alleviate heart burn, exercises and a warm tub may help treat constipation.
  1. Exercise: regular exercise is good for not only you but your baby as well. It helps you stay in shape and makes it easier to get back in shape after child birth. It also helps your body cope with changes its going through, reducing high blood pressure and other complications. Consistency is key to this. Some studies show that women who exercise consistently during pregnancy have larger placentas than does who do not. This is important as the size of the placenta determines how much oxygen and nutrient your baby gets. Exercising during pregnancy is also good for the mother and child’s heart. During pregnancy, you can continue doing the exercises you like, as long as it feels right and isn’t too strenuous or stressful. The best exercises are yoga, walking, Pilates, swimming and light cardio exercises. Remember, this isn’t the time to try setting records or running marathons!
  2. Stay hydrated: it is important to stay hydrated during pregnancy. Drink at least 10 glasses of water a day and always carry a bottle of water with you. Asides from the normal benefits of drinking water, it helps keep your nausea in check and ensures that the amniotic fluid remains at a constant, healthy volume. Reduce your water intake at night however because it is much more difficult to hold in urine during pregnancy and you may wake up all night visiting the toilet.
  3. Use sun screen: when pregnant, your skin is more sensitive to sunlight and this could lead to sun burns. Use sun screens when going out and wear sun shades and hats. Avoid sun bathing.
  4. Go shopping: you are likely to put on a few pounds during pregnancy and some of your old clothes may no longer fit. Also, you have a bigger, rounder stomach and you will be needing freer dresses to keep you comfortable. Your center of gravity would also shift and you will need more comfortable foot wears. Go for more flat shoes and avoid heels and wedges as these could cause your legs to cramps or disrupt your standing position. You should also get shoes at least a size more than your normal size in case of swollen feet. Shopping is also a great stress reliever for some people and it gives you the chance to get some fresh air and do some brisk walking.
  5. Be more cautious with your spa treatments: spas and massages are great for the body during pregnancy. However, you have to be careful and cautious of the spa procedures you do. Avoid saunas and hot baths as heat isn’t good for the baby. Avoid using some essential oils as well because they cause uterine contraction. Always make them aware that you are pregnant at the spa or salon before performing any procedures.
  6. Relieving muscle cramps: muscle cramps are quite common during pregnancy. Massage the spots or apply ice packs to help with it. Also, remember to stretch before and after your workout as well as before going to bed to prevent cramping. Staying hydrated and eating healthy will also help prevent cramps.
  7. Safe flights: there have been events of women going into labor on the plane and some women have narrated stories of being morning sick while flying. Neither of these were pretty. You definitely don’t want this to happen. The best time to travel by air is during the 14 – 28 weeks of pregnancy as the risks of miscarriage, morning sickness and early delivery are low. Nevertheless, be sure to consult your doctor before flying. Also let the alert the air craft crew of your condition. An aisle seat is the best for you. Be sure to drink lots of water on the plane and take short walks every half hour if you can.
  8. The right sleeping positions: well, sleeping on your stomach is nearly impossible. Avoid sleeping on your back as your uterus presses down on your spine, disrupting blood flow. Sleeping on your side with your knees bent seems to be the best position to sleep. Some people believe sleeping on your left side is best as it maximizes blood flow and nutrients to your placenta, although it has not been scientifically proven.
  9. Supplement your diet: there are some nutrients you will need to have lots of and you may not be able to keep up by eating alone. Ask your doctor to recommend healthy options for you. Omega-3s play an important role in fetal growth and development. Take high quality, purified fish oil supplements and eat food containing omega-3. Another important nutrient is vitamin D. it reduces the risk of gestational diabetes and other pregnancy related complications. It supports your immune system during pregnancy and is important for the muscle, bone and hormone development of your baby. Probiotics are also very important. It helps ensure your baby gets a good dose of beneficial bacteria, which would help reduce risks of illness in the first few years.
  10. Self-confidence: you can do this! Lots of fear and insecurities come up during pregnancies. Learn to trust your body’s capability for this great feat. Child birth is a natural process. Understand that it isn’t an illness or disease. Trust in yourself. You will get a hang of it.
I hope these tips help you bring that awesome little human into this world safely.
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15+ Safety Measures To Control Diabetes


People with Diabetes should take certain precautions to control diabetes in an improved way. They should go for a good diet, moderate physical activity, regular monitoring and be prompt to the approved medicines. Some of the precautions are listed below: –

Safety measures to Control Diabetes

Patients of diabetes should examine the amount and time of diet. That they should especially control carb intake as high the consumption of carbohydrate may lead to high glucose level. They should take meals at regular time and carbohydrate intake should be less to maintain blood sugar in the normal range.
Diabetics should avoid intake of simple carbohydrate or refined sugar because they are easily consumed in the body and can elevate sweets levels. Instead they should choose complex carbohydrates while incorporating carbohydrates in their diet as body can take more time to take circumvents give sudden upsurge of sugar in blood.
Diabetes patients should also avoid missing meals, fasting or lavish feasts as these processes can offer an adverse effect on the blood sugar level as they bring variances in the sugar level.
Diabetic patients should go for such a diet, which can be useful for the healthy weight management. Obesity is a triggering factor for high sugar levels in these patients.
Diabetic patients, who take insulin, should follow a regular style of meals after having insulin.
Diabetics should avoid alcohol or keep the intake at minimum, because alcohol consumption can increase sugar level in the blood.
Diabetic patients should eat oriental leafy vegetables and dietary fibre rich food. They must avoid fatty foods as they can give rise to high triglycerides or congestive heart failure, which are triggers for high sugar in the blood.
Diabetics should go for regular monitoring of their blood sugar level. Regular monitoring helps in better management of diabetes
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6 Awesome Health Benefits Of Having Clean Teeth And Gums

For a lot of us, the importance of keeping our teeth clean has been ingrained into our minds by our parents and teachers since childhood. Brushing after every meal, flossing properly, rinsing with a good mouthwash, and visiting the dentist regularly are customs that are religiously observed by many people well into the their adulthood.

This is actually a very good thing, considering that having a clean set of choppers offers a lot of health benefits most people are not even aware of. The fact is that keeping one’s teeth and gums clean can benefit not only the mouth area, it is also good for the entire body. Read on to find out why

Having clean teeth and gums lowers risk of heart attack and stroke

A study conducted by researchers from the Taiwan Veterans General Hospital in the city of Taipei revealed that people who have gone through at least one dental cleaning in their lifetime had 24% lower risk of heart attack and 13% lower risk of stroke compared to people who have never received such procedures. The link between oral health and heart health are not yet fully established, but the common denominator between heart and periodontal diseases is chronic inflammation.
In a consensus report published in the Journal of Periodontology and the American Journal of Cardiology, experts have cited a study by the National Health and Nutrition Examination Survey, which revealed that gum disease is an important risk factor for diseases of the blood vessels and the arteries that provide blood and oxygen to the brain. These diseases in include stroke. Other studies showed that gum diseases is also a factor for coronary heart diseases, as well as clogged arteries in the legs.

Lowers risk of dementia

Similar to how inflammation in the gums can affect the heart, inflammatory substances can also affect the brain by enhancing brain inflammation, which is the one of the causes of neurodegeneration and memory loss. This is according to a Japanese study published in December 2010 by the journal Behavioral and Brain Functions. The research, which tested over 4,200 people, discovered that those who have lost the most teeth are more at risk of experiencing dementia and developing Alzheimer’s disease.


According to the American Diabetes Association, people who have diabetes have an increased risk of developing gum problems because they have poor blood glucose control. Conversely, studies have also shown that gum problems can affect a diabetic person’s blood glucose control and may make the disease worse. It’s a two-way street because infection of the gums can elevate blood sugar levels and make diabetes harder to control. Proper oral health care for diabetics, therefore, is an absolute must.

Lowers risk of kidney problems

A study conducted by researchers from the University of North Carolina at Chapel Hill also supports the link between periodontal disease and kidney problems. The research, which involved 5,500 participants, revealed that people with gum disease were much more likely to have renal insufficiency. This is a chronic condition that results in the progressive reduction of kidney function, a disorder that can eventually lead to renal failure.

Healthier pregnancy

Pregnant women are more prone to developing gingivitis, a mild form of periodontal disease. However, gingivitis can be a precursor to more serious gum problems. It is important for pregnant women to keep their teeth clean because chronic gum disease is linked to premature births and low birth weight among infants.
In a study published in the Journal of Periodontology, 450 pregnant women were tested to examine the link between gum disease and the aforementioned pregnancy conditions. It was revealed that 79% of individuals with chronic and untreated periodontal disease delivered early or had infants with low birth weights. The figure was only 4.1% for women with healthy gums.

Lowers risk of respiratory diseases

A study released in 2011 by the American Academy of Periodontology revealed that maintaining periodontal health could contribute to respiratory health as well. The research included 200 participants, half of whom had respiratory diseases like pneumonia, chronic obstructive pulmonary disease, and acute bronchitis. The study showed that these individuals also had worse periodontal health compared to healthy control subjects, suggesting that the presence of microorganisms that cause gum disease may also increase a person’s chance of developing respiratory diseases.

Ensuring that you have clean teeth has its rewards, and not just in terms of maintaining your pearly-white smile. Keeping oral pathogens in check by observing proper dental hygiene can also contribute to a healthy body in general, allowing you to enjoy a better quality of life.
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How Tobacco Smoke Pollute The Air

Smoking not only upsets the smoker’s health, it also significantly influences the nearby atmosphere. 



Smoke and cigarette casks affect the setting the most, subsequently, into air, water and also land pollution. Even the manufacture of cigarettes affects the atmosphere a lot. All chain-smokers think that by burning/smoking they are only injuring their health. They are unaware about the fact that their smoking is circuitously affecting others health. And they are one of the straight donors to the ecological pollution. There are few ecological issues, which every cigarette smoker should be conscious of. They should know as early as possible that they have to stop smoking and for some smokers this works.

How Smoking Grounds to have Air Pollution?

It is fairly evident that smoking causes air pollution and to approximately extent also contaminates the ground. About 4000 chemicals are currently found in cigarettes, which are respired out and unconfined in the air. Out of the total North American populace, there are about 30% of them who are smokers and the fraction of the smoking populace in emerging countries is much higher. This designates that a huge quantity of pollution is being unconfined in the atmosphere every day.

How Smoking Causes Land and Water Contamination?

Pollution produced due to smoking is not limited only to the air or the body but, to some degree it is also accountable in contaminating the land and the water. Every day, millions of cig butts are left on the ground. All-out of the cigarette butts lastly end up in ponds and rivers. By error fishes and other water faunas eat these butts subsequent in death of these water forms. The residual butts left on the ground will about take 25-26 years to rot. The numerous additives and substances have leaked into the soil, contaminating the soil as well as floras. During dry periods cigarette butts can even be the source of the main fire, which is even damaging for the situation.

How Cigarette Manufacture Affects Situation?

The main impact on the atmosphere is due to the manufacture of the cigarettes. The land, which is used for the farming of tobacco plants, could be better used for creating food for the third world countries. Furthermore, as the tobacco plant is highly vulnerable to pests and illness so to uphold their proper development and health various substances and pesticides are being scattered. For the manufacture and packaging of the cigarette needs a lot of plants.
In an hour cigarette-manufacturing unit entails almost 4 loads of paper for progressing and packaging of the cigarettes. Just to yield 300 cigarettes one tree is being unexploited. Energy and water is also being wasted in the manufacture of the roll-ups as well as the chemical wildernesses from the industrial unit are also deserted into the earth.
Henceforth it is clear the roll-ups are in total adding enormous strain on the body and setting. With the use of more progress technology tobacco industry can aid in lessening the strain from the setting. But just to save billions of dollar income/year the manufacturing is not eager to go for the progressive skill. The best and the most convenient way to control this ecological obliteration, is to stop buying this damaging product. It is threatening to abandon smoking but, straight (your health) and circuitously (environment) it will be helpful for you only.
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Monday, 23 April 2018

How to Become a Health Educator

As a health educator you're responsible for teaching people, either individually or in groups, about living a healthier lifestyle and preventing medical conditions. For instance, you may teach teenagers how to prevent sexually transmitted diseases (STDs) or communities about eating healthier. Working as a health educator requires good communication skills and the ability to create documents such as brochures and pamphlets. However, you must know how to become a health educator before you can begin lecturing, health screening or providing presentations.


1 GrEdiaduate with a bachelor's degree in health education. This is the minimum educational requirement.
    • The degree is offered at colleges and universities. Earning the degree requires you to complete courses in psychology, health education theory and human development. You may also have to take electives and general education courses like math
  1. 2
    Gain practical experience.Employers prefer hiring a health educator with some experience in the field.
    • Complete an internship. The internship may be a requirement to graduate with your bachelor's degree.
    • Volunteer at businesses, medical care settings and nonprofit organizations that employ health educators.
  2. 3
    Earn a graduate degree.
    • You can choose to major in areas such as health promotion, school health education or community health education.
    • You will take specific health education courses, but you don't have to take any elective or general education classes.

  3. 4
    Earn the designation of Certified Health Education Specialist (CHES).
    • The CHES is offered by the National Commission of Health Education Credentialing Inc. You must have a bachelor's degree, or be within 3 months of graduating, to qualify to take the examination.
    • The examination tests you on topics related to health education and the responsibilities of a health educator.
  4. 5
    Work as a health educator.
    • You can find a job through networking with other health educators. Also, you can look through offline and online employment listings.
    • Complete any on-the-job training your employer may provide.
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What Is A Healthy Body Fat Percentage?

In the past men hit the weights room with the primary aim of bulking up, but today the main fitness goal of many is to “get lean” – namely to strip away the fat in your body to reveal the array of muscles beneath. Think Brad Pitt in Fight Club or Cristiano Ronaldo at any point in the past ten years. Ripped muscles, and not a shred of excess flab.

To achieve this physique there has been an increased focus among trainers and gym-goers alike on body fat percentage, with the ultimate target considered to be single digits. However, even if you’re not aiming for a shredded physique, it’s worth figuring out what your body fat percentage is and whether you need to improve it because it’s a good overall indicator of how healthy you are.
“Having a healthy body fat percentage can reduce the risk of numerous medical conditions,” says Dr Luke Powles, a GP at Bupa’s Crossrail Health Centre in London.
“An elevated body fat percentage has proven links to higher cholesterol levels and raised blood pressure, which are both factors that increase the chance of having a stroke or suffering from heart disease. As well as being linked to some types of cancer and diabetes, a higher body fat percentage can cause erectile dysfunction in men.
“It is also important not to have a body fat percentage that is too low – being underweight is linked with a number of health issues as well.”

The Perfect Warm Up 

For men aged 20-39, the healthy range for body fat percentage runs from 8% to 20%, and for men aged 40-59 it’s 11-22%. It’s now easier than ever before to monitor your body fat: you can get smart scales, fitness trackers and handheld scanners that provide the stats on your body composition. For fans of more old-school (and cheaper) methods, calipers will also do the job.
Before you start trying to shed fat, however, it’s useful to understand a bit about the biology behind body fat, starting with the two different types: essential and stored.

Essential Fat

Essential fat, unsurprisingly, is essential to the normal and healthy functioning of the body. For men, this accounts for roughly 3% of total body weight. Without essential fatty acids, such as omega-3 from oily fish, nuts and seeds, it would be impossible for our bodies to process nutrients like the fat-soluble vitamins A, K, and D, which assist in immune health, blood clotting, and the absorption of calcium. Fat is also essential for the protection of our organs as well as to the insulation that regulates our internal temperatures.

Storage Fat

The other type of fat, called storage fat, is the result of a calorie surplus. When we eat, calories that are not used for immediate functions (such as to provide the energy for respiration and to provide the fuel to keep your heart ticking) are converted into the triglycerides that make up storage fat. A frequent surplus of calories causes fat stores to accumulate, resulting in weight gain. On the flip side, a recurring calorie deficit forces the body to use up its stored fat as energy, depleting the supply and resulting in weight loss.

Body Fat Percentage

Put simply, fat is a collection of unused energy and is vital to our survival as humans. Body fat percentage, then, is the ratio of fat to total body weight. Many factors such as height, gender, and genetics can have an impact on this number, bringing us back to the topic in question: what is a healthy body fat percentage? Generally speaking, the “healthy” range for men ages 20-40 starts as low as 8% and can reach up to 20%. A healthy woman of the same age group could have anywhere between 15 and 31% body fat. Here’s an indication of what a healthy body fat percentage is, taken from the Royal College of Nursing in November 2015.

Body Fat Percentage Ranges For Men By Age Group

Rating20-39 Years40-59 Years60-79 Years
Low< 8%< 11%< 13%
Healthy8-20%11-22%13-25%
Raised20-25%22-28%25-30%
High> 25%> 28%> 30%
While most people who fall within these numbers are in good shape, such broad ranges certainly do not take into account the individual fitness goals that each person may have. Bodybuilders looking to attain an ultra lean and muscular physique have some of the lowest average body fat percentages at 5-8%. Cyclists, gymnasts, and triathletes are also among the leanest of athletes, usually falling between 5 and 12% body fat. When it comes to looking ripped, guys should keep body fat between 5 and 10%.

How To Measure Body Fat

By now you should be well convinced of the merits of measuring your body fat percentage and keen to find out your vital stats. There are a few ways to do this, which vary in their ease of use and accuracy. Consumer devices can be a little iffy in their accuracy, so the main thing to remember is that if you use the same scanner at the same approximate time each week, you should get a picture of how your body fat percentage is changing even if the numbers aren’t precisely correct.
Calipers are the time-honoured method of measuring body fat and they remain the cheapest way to do it yourself today. You measure the fold in a pinch of skin on at least three spots on your body, then put those numbers into an app or online calculator to estimate your body fat percentage.
There are couple of options for those who want to get more technological: smart scales and handheld scanners. Both can give a host of body composition stats, including body fat percentage, and are incredibly easy to use – most will even beam your numbers straight to an app to help you track changes over time.
For those who want the utmost accuracy in their measurement, there are options like hydrostatic weighing and dual-energy X-ray absorptiometry (DEXA) to consider, but these will hit the wallet hard and for body fat measuring purposes are generally only used by professional athletes.

BMI And Total Weight

Your body fat percentage is the best indication of health and fitness. It’s a far better marker of body composition than outdated systems like body mass index (BMI) or simply measuring your total weight using scales. Your total weight can fluctuate considerably due to regular hormonal swings, the time of day you weigh yourself and how much you’ve eaten or drunk just before stepping on the scales.
If you’re relatively tall and muscular, BMI makes no sense whatsoever and can typically shunt you into the overweight or obese category. Part of the problem is that it was never meant to apply to individuals, but to entire populations. It was developed in 1832 by a Belgian mathematician, Adolphe Quetelet, to define the average man (noting how “weight increases as the square of height”) but not to define if people were under or overweight.
In the 1980s it was seized upon as a useful formula to estimate expected life spans and has been the bane of the muscular man ever since – often denying strapping young men of the chance to join the police or similar physically-orientated organisations where they still use BMI in the recruitment process. Measuring your body fat percentage, however, records your specific composition of total fat, rather than an estimation based on your height and weight.
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