HEALTH GUIDE 911

6 tips to brushing teeth the right way

2021-01-24T12:00:00.000-08:00

Did you know that improperly brushing your teeth can do more harm than good? Here are 6 tips to brushing teeth the right way:

1. Use a Good Toothbrush

Although it will be hard to see with your naked eye, it is best to use toothbrushes with rounded bristles.

This means that these brushes are safer to use and will not scrape away important parts of your teeth such as enamel and dentin. Since you cannot see those bristles just by looking at them while grocery shopping, it is highly recommended that you throw it away before it wears out and becomes unsafe.

We advise that if you brush your teeth twice a day, it is best to change your toothbrush every four weeks. In general, changing your toothbrush every 3 months will do.

It is also best to buy a toothbrush with soft bristles. Harder bristles are like jagged knives ready to puncture and scrape your teeth – causing more damage than getting your teeth clean.

2. Do Not Over Brush

Over-brushing is not about how many times you brush each day. There are people who would be concerned about too much brushing if they brushed their teeth after every meal.

So, if they eat more than three times a day, that would mean brushing their teeth more than three times a day. But that does not constitute over-brushing.

Studies show that approximately 80% of people are over-brushing. It is directly related to the way you brush your teeth. Generally, people brush their teeth until it feels smooth and squeaky clean. It is like scrubbing dirt from your bathroom tiles. Stop this mistake!

3. Massage Not Scrub

Brushing your teeth should be like a massage to protect your teeth’s dentin and enamel. Going back and forth is like scrubbing and this can be harmful to your teeth.

Like a massage, you should brush your teeth in a circular motion with up and down strokes towards the gum line.

4. Get the Angle

It is best to position your toothbrush at a 45-degree angle to be able to reach the gum line. Normally, most people are focused on brushing their teeth and they forget their gums.

Bacteria builds up more on gums, particularly the area between your teeth and your gums. This area is often ignored.

5. Timing

Yes, brushing your teeth properly means proper timing. This means that you need to wait for at least 15 minutes after a meal to brush your teeth.

The goal is to let your saliva work its way to remove the acid from your mouth. If you’re in a hurry, wash away the acid in your mouth with water before brushing your teeth.

6. Numbers Matter

We recommend brushing your teeth twice a day for two minutes – no more, no less – one in the morning and one before going to bed.

Staying too long in the bathroom brushing your teeth means you are adding minutes to damaging your teeth. Stop the habit of listening to your favorite music every time you brush your teeth.

Brushing your teeth is the most basic and fundamental means of caring for your oral health. Do not wait until you experience bleeding gums or tooth decay before you start caring for your teeth.

Remember, your oral health is just as important as keeping your physical body in good condition. Your oral health reflects your total well-being.

Reasons you should have a glass of sugarcane juice every day

2021-01-24T11:58:00.001-08:00

Sugar cane juice is popularly known as ‘ganne ka ras ‘. Sugar cane juice is widely consumed juice due to its availability in cities and small towns too. It tastes sweet and can serve as a healthy substitute for sugar and other sweeteners. It can be added to cereal, smoothies, and juices, enriching these dishes with important vitamins, minerals, and nutrients. Sugar cane juice is sold by vendors beside the streets. Sugar cane juice is an ideal recharger energy drink. The best time to consume sugar cane juice is in the afternoon. It is better to avoid it during the night.

Sugar cane has innumerable medicinal and curative properties. Here are some of the reasons you should have a glass of sugarcane juice every day.
➧Sugar cane juice contains natural sugar, minerals, and organic acids. It is rich in phosphorus, calcium, iron, magnesium, and potassium.

➧Sugar cane juice strengthens the stomach, kidneys, eyes, heart, brain, and sex organs.

➧Sugar cane juice is an alkalizing substance and therefore is beneficial at fighting cancer. Studies have shown that it has proven and effective at fighting prostate and breast cancer cells.

➧Sugar cane juice is helpful in minimizing urinary infections, especially when you experience burning sensation while passing urine. Best when taken by mixing lime juice(1tsp), ginger juice (1 tsp), coconut water (¹/₃ glass), and sugarcane juice (²/₃ glass). The juice helps in the free flow of urine and keeps kidney healthy.

➧Sugar cane juice is nourishing in summer when you feel tired and drained after working outdoors. It cools the body and energizes the body with carbohydrates and protein.

➧Sugar cane juice is diuretic. Relieves jaundice when consumed along with lime juice for at least 10 to 12 days.

➧Sugar cane juice minimizes morning sickness, especially during pregnancy. You can take it along with grounded fresh ginger.

➧Sugar cane juice is an energy drink, can be taken by diabetic patients in lesser quantities. It does not contain sugar.

➧Biting the sugar cane and extracting juice from the stem makes the teeth stronger. It is a good exercise for the tooth.

➧Sugarcane is packed with antioxidants that have a very potent effect on the body. According to a study published in the Journal of Phytochemistry, flavones present in sugarcane juice are highly effective in stopping the production and spread of cancerous cells.

BENEFITS OF DRINKING WARM WATER EVERY MORNING

2021-01-24T11:58:00.000-08:00

Most of us know by now that water is essential to our survival. We've probably also all heard doctors say that drinking roughly eight glasses a day is ideal. Many people start their day with a cup of coffee or tea, but what happens if you change your morning routine and drink warm water? Consumption of warm water in the morning has plenty of advantages and therefore you should start the day with one cup of warm water.

Here are some of the proven few reasons:

Helps with constipation

Maybe you suffer from constipation and stomach cramps because your body has no water. One cup of warm water in the morning, before breakfast, can solve these problems and establish the proper functioning of the organs.

The excellent natural remedy for colds coughs and a sore throat

It dissolves phlegm and also helps to remove it from your respiratory tract. As such, it can provide relief from a sore throat. It also helps in clearing nasal congestion.

Slows the aging process

Many people are afraid of premature aging. The good thing is that hot water can help. Poisons that make your skin look older and hot water help to release toxins. Hot water can also improve the elasticity of your skin.

It improves blood circulation

Warm water helps you get rid of toxins and improves blood circulation In the body.

Reduces the body’s weight

If you changed your diet, you should know that warm water can be your best ally. Warm water increases the body temperature, speed up metabolism and burn calories.

It relieves the pain on the body

Warm water is considered a powerful drug that can help to relieve menstrual pain. Warm water will relax the muscles and relieve spasms.

Cleans your digestive system

Just one cup of warm water will help you to get rid of toxins and improve digestion. Drinking cold water after a meal produces fatty deposits in your intestines. If you want to improve your digestion, start your day with warm water.

Bowel movements

Speaking of digestion, hot water can help to keep you regular, as well as make your bowel movements healthy and pain-free. Dehydration can result in chronic problems with constipation.

Healthy hair

It energizes the nerve endings in your hair roots and makes them active. This is beneficial for getting back the natural vitality of your hair and keeping it healthy, soft, and shiny hair.

Promotes hair growth and prevents dandruff.

Activating the roots of your hair has another added benefit—growth! The hot water promotes the regular activity of the roots and subsequently accelerates the growth of your hair. Hot water also keeps your scalp hydrated and helps fight against dry scalp or dandruff.

7 Useful Suggestions in Dealing With Food Cravings During Pregnancy

2021-01-24T01:44:00.001-08:00

There are both healthy and satisfying ways to handle the many food cravings that pregnancy may bring to expectant mothers.

Food cravings during pregnancy are believed to be caused by hormonal changes that occur in the body. Generally, the first trimester is when the majority of cravings occur, but it is not uncommon for those cravings to last for the duration of the pregnancy.

Finding ways to cope with overwhelming food cravings can be challenging for the mum-to-be, however, with some effort, a healthy nutritional balance can be achieved.

The following are some useful suggestions:

1. Try to Make Healthy Food Choices.

When attempting to satisfy your cravings, always try to do so while choosing the healthiest food possible.

2. Have healthy snacks available at all times.

If you are having a craving for something sweet, before you reach for a slice of cake or a piece of candy, try munching on a bowl full of berries instead. Berries are rich in natural sugars and are much healthier than sugary processed foods.

3. Remember the consequences of overeating.

An occasional indulgence will not harm you or the baby. On the other hand, over-indulgence can lead to unnecessary weight gain which can increase health risks. Remember that moderation is the key.

4. Before giving into your craving, try to recognize what nutrient your body may be lacking.

Learn the important nutrients, such as protein, carbohydrates, iron, etc. so that you can isolate the healthy nutrients in the cravings you are experiencing. Cravings for cheesy foods and milk products could be the body’s way of indicating there is a need for more calcium. A sudden desire for a meal of chicken or beef may be an indication that the body is in need of more protein.

5. Be Creative When Looking for Healthy Food Choices.

Try to find creative ways to incorporate different foods into your diet. Replace unhealthy food cravings with healthier versions of similar foods.

6. Understand that hormones can alter the way things taste.

Foods that may have never been on your favorite list may now be replacing your longtime favorites. It is perfectly acceptable to indulge your new cravings, as long as you do so in a healthy manner. If you are craving something salty, try reaching for a few salted nuts rather than reaching for that bag of potato chips.

7. Work on Eating a Well-Balanced Diet.

The more balanced your diet, the less likely you’ll be to have food cravings because your body will be getting more of the diverse nutrients it needs. The more nutrients you give your body, the less it will scream for those middle-of-the-night craving and other cravings.

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Ew! Boob Sweat!: Is it Normal? See How to Get Rid Of Boob Sweat

2021-01-24T01:44:00.000-08:00

One of the problems with warmer weather, though, is that it means you have to deal with being sweaty.

Women know how it feels to be out enjoying the hot sun only to have beads of sweat drip down the area between their breasts. It’s uncomfortable and icky, and the sweat pools into your bra and just sits there being wet and gross.

It’s no fun at all,

Is Boob Sweat Normal?

Boob sweat is completely normal. Almost all of us experience boob sweat at some point. And the bigger the boobs, the more sweat there is.

Sweating isn’t bad. In fact, it’s actually good for you: It flushes your system, releases toxins, and works to cool down your body. But, as we all know, it can leave you smelling somewhat unfavorable, sticky, and generally uncomfortable, especially when it pops up in unexpected places—like under your breasts. While it may not feel like a natural place for sweat to form, it’s completely normal. ”Sweat accumulates anyplace there is a skin on skin—under heavy breasts and in other skin creases,” says Dr. Heidi Waldorf. “Because the skin is in contact with other skin, the sweat can’t evaporate.”

The problem with boob sweat is not just the annoying half circles that appear on your bra and shirt — the problem is the chafing, rashes, and icky smell.

There are lots of simple solutions for dealing with boob sweat.

Apply Deodorant

Putting deodorant under and around your breasts might seem silly, but antiperspirants are meant to stop sweat wherever it may be on your body.

Next time you put deodorant on your underarms, go ahead and swipe a little beneath your boobs as well.

Use Baby Powder

Absorbing powders, like talcum powder and cornstarch (both often used in baby powder), are great at preventing chafing and soaking up the sweat.

Make sure you dry out the area thoroughly before adding any powder to the area and avoid breathing in the powder.

Grab A Pad

This might sound the craziest of all, but putting pantyliners or pads in your bra can help soak up the sweat that might build up in the bottom of your bra.

READ ALSO, Do you need to clean up your vagina after sex, and if so, how? Find out!

While some girls swear by putting tissues in their bras to deal with boob sweat, Cosmopolitan explains that panty liners are more discreet and stay in place.

Use Argan Oil

Using a few drops of the oil, spread it under your boobs and in the cleavage and all the icky of boob sweat will no longer be part of your life — no heat rashes, no smell, no sweat rings.

Just Go Braless!

Since the best way to keep your breasts sweat-free is to let them breathe, one thing you can consider doing is going braless all day long.

READ ALSO, Things you should pay attention to when waxing.

Ditching bras altogether will give your breasts a chance to air out, especially if you wear loose, flowing clothing.

Does your partner snore? Here is the help you need!

2021-01-23T19:42:00.000-08:00

Does your partner snore?

I hope the answer is a resounding NO because if he/she does I pity you. I stopped sharing rooms when we go to meetings or workshops or conferences because when a person next to me snores am most likely to be awake throughout the night so frustrated to the point of tears. One of my all-time favorite movies starring Queen Latifah among others has a scene where she tells the daughter played by Keke Palmer that, "....from now onwards you will treat my snoring like a Marvin Gaye love song." Kikikikikiki....now think Sexual healing in comparison to one snoring louder than a train. Can't picture it.

My question is how do you sleep when in the company of a person who snores?

Common causes of snoring

Being overweight or out of shape. Fatty tissue and poor muscle tone contribute to snoring. Even if you’re not overweight in general, carrying excess weight just around your neck or throat can cause snoring. Exercising and losing weight can sometimes be all it takes to end your snoring.
Age. As you reach middle age and beyond, your throat becomes narrower, and the muscle tone in your throat decreases. While you can do anything about growing older, lifestyle changes, new bedtime routines, and throat exercises can all help to prevent snoring.
The way you’re built. Men have narrower air passages than women and are more likely to snore. A narrow throat, a cleft palate, enlarged adenoids, and other physical attributes that contribute to snoring are often hereditary. Again, while you have no control over your build or gender, you can control your snoring with the right lifestyle changes, bedtime routines, and throat exercises.
Nasal and sinus problems. Blocked airways or a stuffy nose make inhalation difficult and create a vacuum in the throat, leading to snoring.
Alcohol, smoking, and medications. Alcohol intake, smoking, and certain medications, such as tranquilizers like lorazepam (Ativan) and diazepam (Valium), can increase muscle relaxation leading to more snoring.
Sleep posture. Sleeping flat on your back causes the flesh of your throat to relax and block the airway. Changing your sleep position can help.

How you snore reveals why you snore

It’s important to note the different ways you sleep and snore.

Closed-mouth snoring may indicate a problem with your tongue.
Open-mouth snoring may be related to the tissues in your throat.
Snoring when sleeping on your back is probably mild snoring—improved sleep habits and lifestyle changes may be effective cures.
Snoring in all sleep positions can mean your snoring is more severe and may require a more comprehensive treatment.

Lifestyle changes to stop snoring

Lose weight. If you’re overweight, dropping even a few pounds can reduce fatty tissue in the back of the throat and decrease or even stop snoring.
Exercise can also help to stop snoring. As well as aiding weight loss, exercising your arms, legs, and abs, for example, also leads to toning the muscles in your throat, which in turn can lead to less snoring. There are also specific exercises you can do to strengthen the muscles in your throat (see below).
Quit smoking. Quitting is easier said than done, but smoking irritates the membranes in the nose and throat which can block the airways and cause snoring. Get help with quitting here.
Avoid alcohol, sleeping pills, and sedatives because they relax the muscles in the throat and interfere with breathing. Talk to your doctor about any prescription medications you’re taking, as some encourage a deeper level of sleep which can make snoring worse.
Establish regular sleep patterns. Create a healthy bedtime ritual with your partner and stick to it. Hitting the sack in a routine way together can help you sleep better and often minimize snoring.

Bedtime remedies to help you stop snoring

Clear nasal passages. If you have a stuffy nose, rinse sinuses with saline before bed. Using a Neti pot, nasal decongestant, or nasal strips can also help you breathe more easily while sleeping. If you have allergies, reduce dust mites and pet dander in your bedroom or use an allergy medication.
Keep bedroom air moist. Dry air can irritate membranes in the nose and throat, so if swollen nasal tissues are the problem, a humidifier may help.
Change your sleeping position. Elevating your head four inches may ease breathing and encourage your tongue and jaw to move forward. There are specially designed pillows available to help prevent snoring by making sure your neck muscles are not crimped.
Sleep on your side instead of your back. Try attaching a tennis ball to the back of a pajama top or T-shirt. (You can sew a sock to the back of your top then put a tennis ball inside.) If you roll over onto your back, the discomfort of the tennis ball will cause you to turn back onto your side. Alternatively, wedge a pillow stuffed with tennis balls behind your back. After a while, sleeping on your side will become a habit and you can dispense with the tennis balls.
Try an anti-snoring mouth appliance. These devices often resemble an athlete’s mouth guard and help open your airway by bringing your lower jaw and/or your tongue forward during sleep. While a dentist-made appliance can be expensive, cheaper do-it-yourself kits are also available.

HEALTHY FRUIT SMOOTHIE RECIPE

2021-01-23T19:41:00.001-08:00

This rich and creamy smoothie is made with only the best ingredients! I prefer to use all fresh ingredients, not canned. This gives the smoothie so much flavor. I especially love to use fresh, sweet pineapple; the canned version doesn’t do the fruit any justice. I also add loads of strawberries, kiwis, banana, blueberries and even some papaya. I like to freeze the strawberry and blueberry and use the frozen berries in place of ice. I really don’t like watered-down drinks!

To add even more tropical flavor, I use coconut milk and sweetened the fruit smoothie with raw honey instead of sugar. If you’re busy in the mornings and think you don’t have the time to make this, you do! Just prepare all your ingredients the night before and kick-start your morning with this antioxidant-rich drink!

FRUIT SMOOTHIE RECIPE

INGREDIENTS;

➧ 3 cups frozen strawberries (I bought fresh berries and froze them overnight)
➧¹/₂ cup frozen blueberry
➧1 large, ripe banana
➧¹/₂ strawberry papaya (can also use the entire fruit)
➧2 cups pineapple; fresh or canned, drained of syrup
➧2 large kiwi
➧1 cup low-fat coconut milk (can use almond, soy, rice or regular)
➧2 tablespoons honey

INSTRUCTIONS:

⏩Adjust ingredient amounts to your liking.
⏩Feel free to add more of one ingredient if it's your favorite fruit!
⏩Place everything into a blender and blend for 2-3 minutes.
⏩You can split this recipe in half and place prepared fruit into the refrigerator/freezer.

HEALTH BENEFITS OF SOUR MILK (MAZIWA LALA)

2021-01-23T19:41:00.000-08:00

In general, we may say that all the types of sour milk are easy to digest and the human organism assimilates them well. Furthermore, they improve appetite, stimulate the functions of the pancreas and the liver and the secretion of bile.

The milk proteins of sour milk are partially curdled due to the acidic environment, so they are readily digestible, which means the amino acids in their composition are absorbed well into our bloodstream. This can be called external preliminary digestion, something that doesn’t diminish the biological value of proteins as their amino acid content doesn’t change.

The protein content of sour milk manufactured in Estonia is usually 2.9%. The somewhat altered state of milk casein due to the activity of living lactic acid bacteria reduces the possibilities of allergenicity. Compared with the proteins in fresh milk, the proteins in fermented dairy products cause fewer allergic reactions.

The advantage of the commercially manufactured sour milk with 2.5% fat content is also that, even if a lot is consumed, it doesn’t give a lot of food fats or calories – the human body gets around 50 calories from a 100-gram portion of the product. At the same time, the fat content of sour milk is sufficient to ensure the absorption of the necessary micronutrients from the product and to give the product flavors that are palatable to many people.

As in the case of other fermented milk products, we should stress the suitability of sour milk for people who have problems digesting milk sugar. The lactose content in sour milk is lower, and the lactic acid bacteria consumed together with sour milk help to partially cleave lactose.

The carbohydrate content of the 2.5% sour milk that is on sale in Estonia is around 4%. The human body gets micronutrients from sour milk as well. Speaking of minerals, sour milk contains a considerable amount of calcium, potassium, magnesium, phosphorus, sulfur and sodium compounds. We get a few microelements such as selenium, zinc, molybdenum, cobalt, and iodine from sour milk.

Regarding vitamins, sour milk mainly contains various vitamins of the B-group (notably vitamins B₂, B₅, and B₁₂ some of them come from the original milk and some are generated by the living lactic acid bacteria.

There are some additional bonus features. Lactic acid in the composition of fermented milk products stimulates the functions of various digestive glands, so it fosters the digestion process. The regular consumption of sour milk also improves the function of the intestines, helping to avoid constipation.

When drinking sour milk that has not been pasteurized the gastrointestinal tract of the consumer is enriched with lactic acid bacteria to a greater or lesser extent. The use of probiotic bacteria in the starter of the sour milk is especially beneficial as they also contribute to improving the health of consumers. The bacteria in a certain selected starter can produce compounds in sour milk that have an antibiotic effect. Sour milk with this composition is recommended in several special diets.

• Has been proven to lower cholesterol.
• Lactic acid bacteria found in abundance in sour milk help in removing toxin-producing bacteria that can be found in the intestines.
• Has been shown to contain anti-cancer properties.
• Source of calcium for people suffering from lactose intolerance.
• Boosting the immune system.

Also, see how to make sour milk at home.

How to breastfeed your baby and it's importance

2021-01-23T19:40:00.000-08:00

Breastfeeding is Mother Nature’s way to feed your baby. But that does not mean that you will naturally know how to do it. Most mothers need advice and support. This is most true during the first month when everything is new. Love and support from your partner and your family can help you. Friends who have enjoyed breastfeeding their babies can also help.

Your baby gets milk by sucking on the breast, not the nipple. The baby uses its lips, gums, tongue, cheeks, jaw muscles, and hard and soft palates to feed. It is good exercise! It can help make the baby’s gums, jaws, and teeth healthy and strong.

When you are breastfeeding, you should be sitting in a comfortable way and you should be in a position that allows your baby to “latch on” to your breast. Doing this will keep things going well for you both. Good position and proper latching can also prevent problems later on.

When you breastfeed, you need to relax. There should be no tension in your shoulders or back. Make sure that your arms and back have support so you will not strain your muscles. You may want to use pillows and a footstool for more comfort. If you are sore from childbirth, you may need help to put the pillows in the right place.

Once you are in a good position, you can offer your baby your breast. Babies often nurse better when they have skin contact with their mothers. Many babies find the nipple easily, latch on to the breast, and seem to know what to do. Others need some help. Here are some ways to help your baby latch on:

Have your baby at the level of your nipple before you begin. Use pillows or a rolled blanket to get your baby at the right level.
Support your breast with your free hand by making your hand look like the letter “C”. This means that your thumb is on top of your breast, and your fingers are under it, far behind the darker skin around your nipples (areola).
Help your baby’s mouth to open wide. To do this, lightly touch your baby’s lips with your nipple. Move the nipple from the baby’s upper lip, to lower lip, and back again.
When your baby’s mouth is open as wide as a yawn, pull the baby close to you. Your nipple should be centered upward in your baby’s mouth. Baby’s chin should touch the breast first.
Make sure that the baby’s mouth is wide open and the baby’s lips are curled out and that his chin touches your breast.
Allow your baby to suck at the first breast for as long as he or she wants. Then you can offer the second breast if she is still hungry. Babies will often leave the breast on their own when they are full or need to burp.

If your baby takes only the nipple, gently break the suction and start again. Break the suction by placing your clean finger into the corner of baby’s mouth and pressing against your breast. If you allow your baby to suck without getting a good latch, two things may happen. One, your nipples may get sore. Two, your baby may not get enough milk.

Breastfeeding is a special time for you and your baby. Relax and enjoy it. If you have questions or concerns, talk with your public health nutritionist, public health nurse or doctor.

Tips to help you breastfeed

Do not do too much during the first few weeks. Focus on relaxing and getting used to breastfeeding. If you can, ask friends or relatives to help with cleaning the house or cooking, so you can spend these first weeks taking care of yourself and your baby.
At first, breastfeed whenever the baby wants to feed. This is called “nursing on demand”. The more your baby nurses (or drinks breast milk), the more milk your body will produce. Feeding the baby small amounts often is the best way to establish a good milk supply.
During these first weeks, your milk supply will change all the time to meet your baby’s needs. At first, you may need to nurse every 2 or 3 hours. The time between feedings will increase until your baby wants to nurse every 3 or 4 hours. Most babies grow a lot when they are 10 days old and at 3 and 6 weeks and again when they are 3 months and 6 months. When this happens, your baby will need to nurse more often.
Do not give your baby a bottle of milk. If your baby has milk from a bottle, she will drink less breast milk. If your baby is not drinking your milk, your body will not make milk. It is better to wait until you have nursed for at least 6 weeks and have a good supply of milk before you give your baby any bottled milk.
If you find that you need to give your baby breast milk other than at the breast before the first 6 weeks, talk with your doctor, public health nurse or a public health nutritionist about the best way to do this.

Benefits of breastfeeding

Immediately after birth, the repeated suckling of the baby releases oxytocin from the mother's pituitary gland. This hormone not only signals the breasts to release milk to the baby (this is known as the milk ejection reflex, or "let-down") but simultaneously produces contractions in the uterus. The resulting contractions prevent excessive bleeding and help the uterus return to its normal size.

As long as a mother breastfeeds without substituting formula or foods for feedings at the breast, the return of her menstrual periods is delayed. Unlike bottle-feeding mothers, who typically get their periods back within six to eight weeks, breastfeeding mothers can often stay without their periods for several months. This condition has the important benefit of conserving iron in the mother's body and often provides natural spacing of pregnancies.

Breastfeeding is good for new mothers as well as for their babies. There are no bottles to sterilize and no formula to buy, measure and mix. It may be easier for a nursing mother to lose the pounds of pregnancy as well since Nursing uses up extra calories. Lactation also stimulates the uterus to contract back to its original size.

A nursing mother is forced to get needed rest. She must sit down and relax every few hours to nurse. Nursing at night is easy as well. If she's lying down, a mother can doze while she nurses.

Nursing is also nature's contraceptive--although not a very reliable one. Frequent nursing suppresses ovulation, making it less likely for a nursing mother to menstruate, ovulate, or get pregnant. There are no guarantees, however. Mothers who don't want more children right away should use contraception even while nursing. Hormone injections and implants are safe during nursing, as are all barrier methods of birth control. The labeling on birth control pills says if possible another form of contraception should be used until the baby is weaned.

Breastfeeding is economical also. Even though a nursing mother works up a big appetite and consumes extra calories, the extra food for her is less expensive than buying formula for the baby. Nursing saves money while providing the best food possible for the baby.

Long-Term Benefits of Breastfeeding

It is now becoming clear that breastfeeding provides mothers with more than just short-term benefits in the early period after birth.
A number of studies have shown other potential health advantages that mothers can enjoy through breastfeeding. These include improved health, reduced risk of various cancers, and psychological benefits.
Another important element used in producing milk is calcium. Current studies show that after weaning their children, breastfeeding mothers' bone density returns to pre-pregnancy or even higher levels. In the long-term, lactation may actually result in stronger bones and reduced risk of osteoporosis (thin bones). In fact, recent studies have confirmed that women who did not breastfeed have a higher risk of hip fractures after menopause.
non-breastfeeding mothers have been shown in numerous studies to have a higher risk of reproductive cancers. Ovarian and uterine cancers have been found to be more common in women who did not breastfeed.

Conclusion: Breastfeeding reduces risk factors for three of the most serious diseases for women- female cancers, heart disease, and osteoporosis without any significant health risks.

Psychological Issues for Breastfeeding Mothers

There is much more to breastfeeding than the provision of optimal nutrition and protection from disease through mother's milk. Breastfeeding provides a unique interaction between mother and child, an automatic, skin-to-skin closeness and nurturing that bottle-feeding mothers have to work to replicate.
Prolactin, the milk-making hormone, appears to produce a special calmness in mothers and helps them cope with stress better.

Approaches to help get your kids back to loving bath time

2021-01-23T19:32:00.001-08:00

Although bath time may be relaxing for some children – there are many kids who go running in the opposite direction when they hear the word “bath.” Kids fight bath time for many different reasons.

If your little ones have to be chased down for their bath, it is possible there is something behind their opposition.

As with many kid issues, it is not effective to get into a power struggle and out-power your child. Getting to the source of your child’s fear will get you much farther in the long run!

Below are some approaches to help get your kids back to loving bath time:

Avoid sensory overload in order to get your child IN the bath.

If your children are sensitive to noise or temperature – there are many triggers around bath time that might overwhelm them. Parents do not always realize that their children may have some sensory issues

If children hold their ears around loud noises they might have some auditory sensitivities. If your children have noise sensitivities, it might be helpful to fill up the bath prior to bringing them into the bathroom. A nice quiet bath might be more inviting than the roar of rushing water.

Some children have issues with temperature or with the feeling of water around their bodies. A possible indicator of this would be if your child stands and refuses to sit in the water through the entire bath.

To help alleviate this sensitivity – have your children sit in the bathtub as you fill-up the water. This will help them acclimate to the water as it envelopes and tickles their little body. It will also help them adapt to the temperature and allow you time to make adjustments if the water gets too hot or too cold.

Avoid soapy eye disasters!

The most common bath time issue is the fear of getting soap in one’s eyes. Kids have a good memory for pain and it only takes one soapy, teary experience for them to want to avoid bath time altogether.

Besides soapy eyes, many kids don’t like water on their faces. Take precautions to avoid both of these nightmares!

Use a bath visor to help prevent water from trickling down their face.

Also, I always recommend keeping a dry washcloth right next to the bath. This instills confidence in your children that if they were to get their face wet, you got it covered!

Put stars or a mobile above the tub so your little ones will lookup for a longer period of time when you are rinsing their hair.

Use washcloth puppets to get their hair wet if they refuse to let you pour water on their head. A very soaked monkey may want to pat your kids on their dry head during a fun puppet show.

Help associate bath time with fun time!

This point may be obvious – but if your children are having fun, they are less likely to focus on their worries.

Adding bath toys, bath paint or bath crayons can turn your bath time into a fun playtime. I discovered the world of fun themed baths through the website Growing a Jeweled Rose. She has amazing ideas for fun baths (plus lots of other great ideas)!

Conceal those little black specks that freak your child out!

Trust me, this is a bigger problem than you think. Younger kids get very paranoid about little black specks that they view as large, scary bugs that can eat them.

As irrational as this might sound, the fix can be quite easy. Bubble bath. A beautiful sea of white bubbles that consume and conceal anything that might possibly be analyzed and deemed as a threat to your kid. You can also add color to your child’s bath. There are bath drops that don’t stain your bath and make beautiful, colorful baths.

Don’t drain the bath with your child still in it.

If your child is sensitive to noise or just tends to be on the nervous side – the obnoxious, aggressive sucking sound your drain makes might be pretty unsettling for your kid.

This nervousness about drains sucking them to their death will pass – thank goodness – but in the meanwhile, why have all that drama?

Take your children out of the bath without pulling the drain. As they are drying off you can pull the drain as you distract them or as you are leaving the bathroom. Their fear of the drain will most likely naturally go away as they develop.

Give plenty of warnings about when bath time will start and finish.

Ironically the biggest complaint I hear from parents is something like, “He fights us tooth and nail not to take a bath and then weirdly he refuses to get out of the bath!”

This isn’t really that big of a surprise. Many kids don’t do well with transitions. Also, once your children are having fun in a warm, soapy oasis – who can blame them for not wanting to get out!

Before bath time is going to begin, give your children a ten-minute warning. For younger kids, anchor your warning around an activity, not a time. You can tell them something like, “After you are done drawing that picture it will be bath time.”

I have transitional theme songs with my children that I have made up. My bath time rendition is “bath time is fun time…bath time is fun time….who wants to take a bath?” luckily you are not hearing me sing it – it gets worse.

But…my children know what is coming when they hear the bath time jingle. I also have a bath time jingle to end the bath – I won’t subject you to that one. Anyway, my point is – let your children know what is coming before it comes.

Have a fuzzy towel ready for your little ones so you can wrap them up as soon as they hit that cool air.

My parenting motto – whether to myself or to the families I work with is “this too shall pass.” I have whispered that many times under my breath as I have endured hardship after hardship with my kids.

My first child actually had occupational therapy to address her fear of bathing. My third child had a month-long aversion to the bath – where she cried and screamed every time it was bath time.

I am happy to report that my oldest child is now eleven and laughs when I tell her she needed therapy to eat and take a bath (we’ll talk about the eating issue some other time)! My little one is still a toddler and now she loves her bath! On to the next phase and struggle…

Does your child hate baths? What has been your experience? Leave a comment and share.

Know someone whose kids struggle with bath time? Share this article and help them out!

Why Parents Need to Talk With Their Boy-Child About Sex

2021-01-23T19:10:00.000-08:00

Boys need a special formal talk on sexuality. Back in my days, I got all the lessons from my grandfather. Including the art of seduction! In hindsight, most of the lessons are much deeper than any books I have come across.

Over the last 2 decades, movies and sitcoms have presented a caricature of the sweaty-palmed, birds-and-bees conversation in which Dad stammers through a convoluted description of sex to a pre-adolescent boy — who, it turns out, knows all of the details already. The humor arises from the tension most parents feel about discussing sex with their kids. ("What if we tell him too much?" "Will this rob him of his innocence?" "What if he starts asking about what we do?")

What isn't so funny is the reality that too many boys learn about sex from everyone but their parents. Playground slang and obscenity, a distorted description of intercourse from the tough kid up the street, or worst of all, a look at some pornographic material on cable TV or the Internet often provides a boy’s first jarring glimpse of sex. What should be seen as the most beautiful, meaningful, and private communication between a married couple becomes a freak-show curiosity. "Mom and Dad did that? More than once?!"

Efforts by public schools to correct misinformation from the street and lack of information from home often leave out a critical ingredient: the moral framework within which the facts about reproduction should be presented. Without an ethical context, sex education becomes little more than basic training in anatomy, physiology, infectious diseases and contraception.

Giving him facts about reproduction, including details about intercourse, does not rob him of innocence. Innocence is a function of attitude, not information. A school-age child who understands the specifics of sex, while seeing it as an act that, in the proper context, both express love and begins a new life, retains his innocence. But a boy who knows very little about sex can already have a corrupt mindset if he has been exposed to it in a degrading, mocking or abusive context.

Openly addressing the all-too-human questions of sexual development, sexual desire, and the nature of the adolescent’s developing sexual identity are critical.

What Makes It So Hard to Talk about Sex?

Here are some things that get in the way, along with some ideas about handling them.

It’s not “polite” to talk about sex.

You probably didn’t grow up talking much about sexuality. In most circles, it’s a risky topic to bring up at social gatherings. This means that we don’t get to practice talking about it. We may even be uncomfortable using words to describe parts of our bodies.

The only way to strengthen your “talking about sex” muscle is to exercise it. Practice talking aloud about sex—naming body parts and activities, say–anything that gets you using the words. It’s fine to do it alone at first. It’s fine if you blush or giggle or stammer. By all means, choose carefully whom you practice with; maybe your partner, maybe a close friend. Once you’ve started, you’ll find it gets easier.

We don’t want to look ignorant.

Of course, no one wants to feel clueless about anything. But that seems truer of sex than of many things. Because sex may not have been talked about in our families of origin, people sometimes feel that sexual information is something you’re supposed to just inherently know or figure out for yourself, rather than something you can actually learn about. Which is silly, but it might feel that way.

It may seem like everyone around knows more about sex than you do. That’s probably not true. But even if it is, that’s not a good reason to stay silent. You can look things up on the internet. You can talk to your close friends about it. (“This is sort of embarrassing, but I keep hearing about x and I don’t really know what it is. What do you know about it?”) You can talk to your partner about your discomfort and your curiosity. You may find that other people are as puzzled as you are.

We believe that some feelings are more acceptable than others.

We may be afraid to admit how much we love sex or to admit that we don’t like it at all. We may feel that our tastes or libido don’t fit what society expects for our age or gender. We may not like to think about how our needs differ from our partner’s.

The truth is that what’s “normal” for humans includes a huge range of possibilities. There are all kinds of sexual feelings and styles. There are often variations in sex drive between partners. Sex drive can change when we’re under stress or as we age (which we may not want to admit even to ourselves). It’s far better to accept there are all kinds of sex and all kinds of feelings about it, and (provided it’s consensual), it’s all good. Rather than judging your feelings, try to be curious about them.

We’re uncomfortable with the fact that our children are sexual beings.

If you’re a parent, talking to your kid about sexuality may feel extremely uncomfortable. It is just weird to think that your little girl (or boy) can experience sexual feelings from infancy on (and of course much more so after puberty). But all human beings are sexual to one degree or another; it’s normal. Don’t let your feeling weirded-out prevent you from giving your child the information he or she needs about sex.

It’s so personal.

Our sex lives are deeply personal. What we do in the bedroom, what thrills us, what we long for—all that is intimate, private, no one else’s business. You may choose to tell some things to someone close to you, but you don’t have to.

You certainly don’t have to tell your kids anything about your sex life—in fact, you shouldn’t. (Would you want to know what your parents do/did in bed? I didn’t think so.) If your kids ask, all they need to know is that “Yes, we have sex,” said (hopefully) with a smile and a warm tone so they know that’s a good thing. Anything more is Too Much Information.

With your regular partner, though, it’s different. It’s not essential to talk about sex with the one you love, but it helps a lot. This is the person with whom you’ve chosen to be intimate. It’s worth struggling through your discomfort to at least talk about anyways of being touched that are uncomfortable for you, about important sex-related experiences from your early years (e.g., if your parents were really uptight or shaming about sex, or if your first boyfriend/girlfriend betrayed you) and about what you do together that you especially like. Try to be curious about what your partner particularly likes. If you start with those sorts of things, in time you may find it easier to talk about more challenging topics (say, new things you might like to try).

None of this will make talking about sex completely un-awkward. But each little bit does help. It’s worth pushing through some discomfort to be able to talk about such an important topic with the one(s) you love.

Safe and healthy exercises to do during pregnancy

2021-01-23T01:02:00.000-08:00

Exercises are very beneficial in pregnancy. The advantages include weight control, enjoyment, better posture, less backache, stress relief, better sleep, ease labor, faster recovery after delivery and a faster return to pregnancy fitness and weight.

Healthy pregnant women who are not very active should do moderate exercises lasting about 30 minutes a day for 4 days a week. Those who are already exercising should just continue with their routine programs. Women with high-risk pregnancy such as high blood pressure, rupture of membranes should not engage in exercises.

Motivation to do exercises during pregnancy include;

Knowing the benefits of exercise can be really helpful as the more we benefit from exercise, the more motivated we are. When most people reach their weight loss goal, they understand realize that exercise really does work and that can keep you motivated. The benefits include sleeping better, feeling better and ultimately feeling less lethargic.

Create a ‘goals’ list. For example, reasons why you want to get fit or stay in shape, maybe for a summer holiday, to fit into a dress for a party/wedding, to be able to have enough energy to do ‘active’ things with your family and friends.

Exercise with a friend. Knowing that you are meeting a friend to go for a jog or to attend an exercise class will ensure that you attend regularly as neither of you will want to let each other down.

Knowing that someone is waiting for you to exercise with them is great for motivation.

Mix it up. If you get tired of the same old thing day in and day out, give yourself a change, a change in your exercise will help you keep focused on your goals.

Exercises that are safe during pregnancy include;

Aerobic exercise

Aerobic exercise is any activity that makes your heart beat faster. This includes brisk walking, swimming and various classes that you do to music.

If you’re new to aerobic exercise, start off slowly and gradually build up to a maximum of four half-hour sessions a week.

Cycling

Cycling is a great low-impact aerobic exercise. However, as your bump grows, your balance will change, which could mean you are more likely to fall off.

If you’re used to cycling, you should be safe to carry on, but if you begin to feel less stable than usual it may be best to stay off your bike or switch to a stationary bike until after your baby is born.

Using a stationary exercise bike in the gym or as part of a group session is fine.

Pilates

The aim of Pilates is to improve balance, strength, flexibility, and posture. It could help your body cope with carrying the extra weight of your growing baby, as well as preparing you for childbirth and recovering afterward.

Running

If you were a runner or jogger before you got pregnant, it’s safe and healthy to continue during your pregnancy as long as you feel okay. Your baby will not be harmed by the impact or the movement. Running is a great aerobic workout.

Strength exercises

Strength training exercises are exercises that make your muscles stronger. They include swimming, working with weights, walking uphill, and digging the garden.

It’s a good way to keep your muscles toned during pregnancy.

Swimming

Exercising in water supports your bump and won’t strain your back. It’s a great way to get your heart rate up without putting extra stress on your joints and ligaments.

Aquanatal classes are popular and can be a fun way to meet other mums-to-be.

Be aware

You may need to avoid breaststroke because it can cause back pain if your spine is not aligned correctly. It can also be uncomfortable for women with symphysis pubis dysfunction (SPD)/pelvic girdle pain (PGP).More about exercising with SPD/PGP

Walking

Walking is a great basis for pregnancy fitness and you can do it for the whole nine months if you feel comfortable.

Walking is free and it’s available on your doorstep. If you’re not used to exercising, walking is a great place to start.

Yoga

Yoga is an activity that focuses on mental and physical wellbeing. It uses a series of body positions (called postures) and breathing exercises. Pregnancy yoga uses relaxation and breathing techniques with postures that are adapted for pregnancy.

Things to be aware of

There are a few things to be aware of:

Be careful if you are doing exercises where you could lose your balance, such as cycling, horse riding or skiing.
Avoid contact sports where there is a risk of being hit, such as kickboxing, football, judo or squash (though if you’re in a team you can still continue to do any non-contact training).
Don’t exercise at high altitudes without acclimatizing.
Don’t exercise for more than 45 minutes at a time.
If you have any unusual symptoms, stop exercising and contact your doctor or midwife immediately.
Don’t let yourself get too hot – drink lots of water, don’t over-exercise (see below) and don’t exercise in a very hot, humid climate without giving your body a few days to get used to it.
Don’t do exercises in which you lie flat on your back after 16 weeks.

9 hard facts about condoms you need to know before using it

2021-01-23T01:01:00.000-08:00

Some girls believe it is safe to have sex if the guy is using a condom. They think it will keep them from getting pregnant or catching sexually transmitted diseases like AIDS, Syphilis, Gonorrhea, genital warts or Herpes. If you are one of such girls, do you know the whole story? Do you know that the claim that condom is safe and can protect you from getting pregnant or being infected with sexually transmitted diseases like HIV is FALSE?

READ ALSO, How to persuade your partner to use a condom

When doctors work on someone with HIV, they put on two pairs of gloves, a full gown over their clothes, a mask, and goggles. Even then, they don’t feel completely “safe”. How then do you think having sex with a guy, exchanging bodily fluids, sweat, saliva and a whole lot of other stuff, that a thin slip of condom will protect you?

Here are 9 hard facts about condoms you need to ponder before using it

1. Every latex condom has intrinsic holes of about 5 microns diameter–these holes enable it to stretch when pulled on. The HIV virus is about 0.1 microns and can pass through condoms like a house cat passes through a garage door. Never mind when they say that condoms are, “waterproof”. The human skin is also waterproof. Does it mean our skin has no pores? We’d all die if our skin didn’t have sweat pores. The skin is waterproof and helps to conserve the water content of the body, but also allows sweat through the pores when we are hot.

2. During manufacture, some condoms get inflicted with defective holes of 50 microns in as much as 2.5 percent of each batch passed.

3. While putting on condoms, fingernails and rings can snag it and make it leak without the knowledge of the user.

4. During sex, 13% of the time, condoms bust or break in the action. 21% of the times, condoms slip down or off the penis, spilling all the sperm.

5. Condoms break during sex because of the five sets of stress acting on it, expanding the holes, and weakening its membrane. These five sets of stress are:

➧ Uniform lateral stress from stretching
➧Pressure stress perpendicular to the lateral stress
➧Twisting and angular stress
➧Frictions stress from rubbing
➧Stress from a mixture of bodily fluids and lubricant of the condom and repeated, simultaneous application of mechanical stress

READ ALSO, A guide on how to use the female condom

6. Most guys don’t even use condoms. A guy explained why he did not use condoms with his girl: “well, I had to convince and convince, and when she finally said yes, I could not risk going outside to buy condoms since she might change her mind before I came back”

“Surveys and other researches have been conducted to find out how often and how well condoms are used. The results vary from study to study. Findings, however, generally suggest that:
➧Only about a half of sexually active guys report using a condom the last time they had sex.
➧When given a basic list of procedures for correct condom use, less than half of sexually active guys report they use condoms correctly.
➧The more sexually experienced people are (in terms of the number of lifetime partners), the less likely they are to use condoms consistently.
➧In a study of couples who knew their partner was HIV positive, only about half used condoms consistently.

7. A study shows that “latex breaks down in heat, yet condoms are transported in trucks that get so hot you can fry an egg!” They are also kept in glove compartments of cars, or inside wallets.

8. Many women whose husbands use only the condoms as their means of preventing conception become pregnant within 12 months (pregnancy is possible only on a few days in the month when the woman is fertile), whereas HIV infection is possible every time an infected person has sex and the human sperm is 500 times bigger than the HIV virus. Note also that women catch HIV 5 times faster than men.

9. Thus, it is safe to conclude that condoms provide less protection than most people think. The U.S. surgeon general, “when you have sex with someone, you are having sex with everyone they have sex with for the last ten years, and everyone they and their partners have had sex with for the last ten years. If anyone has been exposed to HIV… It’s been nice knowing you!”

And lastly, neither do condoms provide protection for the heart, mind, and emotions. Maybe waiting for that special lifetime partner is worth the investment – it’s certainly safer.

Source: Family Planning Perspective

What To Do If You Find A Lump During a Breast Self-Exam? Find Out!

2021-01-23T00:57:00.000-08:00

Breast lumps are fairly common in women of reproductive age. The immediate worry is cancer if a breast lump is noted. But luckily, over 90 percent of breast lumps in women between the ages of 20 and 50 years are not cancerous (referred to as benign). However, any breast lump warrants further medical evaluation.

Breasts have variable consistency, which varies with the menstrual cycle. And with advancing age, breasts become less dense and fattier. Women are encouraged to get used to how their breasts look and feel. This makes it easy to notice any change which appears unusual. You will easily differentiate tenderness and lumpiness that varies with the menstrual cycle from other changes that may be abnormal.

You need to consult a doctor when you notice new or unusual lumpiness that does not change with the menstrual cycle. Skin changes on the breast that warrant consultation include redness, itchiness, and dimpling. And if the nipple has an unusual discharge, turns inwards or becomes flatter, a consultation is also indicated.
Your doctor will ask several questions that may give clues to guide further evaluation. In particular, your risk of breast cancer will be quantified based on family history and other factors. A clinical breast examination is then carried out, aimed at confirming the presence of the lump, its size, location, and tenderness. Deeper breast tissues are also examined, including checking your armpits for swollen nodes or areas of thickening. The examination of the other breast is also done at the same time.

If a lump is confirmed, further testing becomes necessary in order to make a definite diagnosis and decide if any treatment is required. You may be asked to have a diagnostic mammogram or a breast ultrasound scan. This may be all that is necessary for the majority of women. However, more precise imaging with MRI may be required, especially if initial imaging with other modalities is inconclusive. Even though breast cancer has specific features on imaging, a biopsy is often required to make a diagnosis. This can often be done in the clinic using imaging guidance and is known as fine-needle aspiration biopsy (FNA). A Pathologist usually analyses the biopsy and gives a final report confirming or refuting the presence of cancer cells.

Following the medical evaluation, the majority of women will not have breast cancer. All they need is reassurance, and further review should any symptoms recur. Should cancer be diagnosed, referral to a specialist center must be done immediately. Breast cancer treatment centers have teams of specialists and the resources required to provide optimal treatment, ensuring the highest chances of cure. After completing treatment, ongoing follow-up is required to detect any recurrence. And in rare cases, early screening of family members may be advised.

Answers to frequently asked questions.

Q. Is a lump always cancer?
A. No, a lump is not always a cancer. Benign conditions (i.e. non-cancerous conditions) such as cysts, fibroadenomas, and infections such as an abscess can also present as lumps. Sometimes, prominent normal breast tissue can also feel a bit ‘lumpy’.

Q. When I do a self-exam on my breasts I feel lumps everywhere – what’s normal?
A. It is very important for women to regularly examine their breasts, as nobody else knows their breasts better than themselves. The more you examine your breasts, the more you will get to know them. The advice however remains that if you are at all worried about your breasts, then you should see a doctor who can examine you and give advice.

Q. I get breast pain on and off. Should I be worried?
A. Breast pain is a very common condition and most women will experience this at some point in their lives. The pain can either be a burning sensation, stabbing, prickly, or sometimes a dull ache and can affect both or just one breast.

The cause of breast pain can be multifactorial. It could be hormonally related, but other contributing factors include chest wall muscle sprains, heavy breasts, and previous breast surgery. The majority of the time, breast pain does not mean that there is an underlying worrying condition. This is especially true in the absence of any lumps. However, if pain persists, then you should see your GP.

Q. I’m pregnant and have found a breast lump. Should I get it checked?
A. Yes you should. When you are pregnant, the breast undergoes changes in preparation for the birth and baby. They may be tender and bigger. A doctor however should check any lumps you notice.

Q. I’m a man and have found a lump in my breast – what should I do?
A. A benign condition called gynecomastia where the breast tissues enlarges can affect men. However, even though breast cancer in men is rare, any breast lump must be examined by a doctor. Other symptoms to look out for in men include withdrawing of the nipple, any skin changes/ulcerations, and nipple discharge.

Q. What changes should I look for when I examine my breasts?
A. Your examination should including looking as well as feeling your breasts. Things to look out for include:

lumps or thickening that feels different from the rest of the breast
any change in the shape of the breast
skin changes such as redness or rash around the breast or nipple
skin dimpling/puckering
nipple pulling inwards (inversion)
liquid or bloody nipple discharge that occurs without squeezing. You may notice this on your undergarments
swelling in the armpit or around your collarbone
constant pain in the breast or armpit.

If you notice any of these, then you should see your GP who will then refer you to a breast clinic.

Q. What will happen during the consultation in a breast clinic?
A. In a breast clinic, the breast surgeon will ask about the condition you present with, whatever that may be (e.g. breast lump, breast pain, nipple discharge). They will also ask you about your general health, your past medical history, and any family history of breast cancer you may have. A full breast examination will then be performed, whilst sitting up and lying down. Your armpits will also be examined.

After this, if indicated, you will be referred to the radiology department for further diagnostic tests. If the clinic is a one-stop clinic, this will be done on the same day.

The scan recommended may either be an ultrasound scan, a mammogram, or both. This depends on your age and the condition you present with. If we find anything that we would like to investigate further, then a biopsy/needle test will be performed.

In a rapid access clinic, you will go back and see the surgeon straight after you have had the scans and have a discussion about the results. If all is well, then that is the end of the consultation. If you had a biopsy, then a follow-up appointment will be made to give you the results.

Q. What happens if the lump is not cancer?
A. Benign (non-cancerous) breast lumps are treated depending on their nature. Areas of fibrocystic change that can present as ‘lumpiness’ can be left alone. If we find cysts, again we can either leave it alone or if they are large we can aspirate the fluid it normally contains under ultrasound guidance. Benign lumps such as fibroadenomas are usually surgically excised if they are large. You will have a discussion with the breast surgeon as to how best to treat benign lumps.

Q. What happens if the lump is cancer?
A. Breast cancer treatment involves several modalities, which include surgery, as well as chemotherapy, radiotherapy, and endocrine therapy (i.e tablets). The treatment recommended to you will be tailored according to the cancer you have. Some people may need all the treatment above; others may only need one or two of the treatments.

If you need surgery, there are two types that we perform, a lumpectomy (breast conservation surgery) or a mastectomy. The type of surgery recommended will on the size of the lump in relation to the size of the breast. Those who have mastectomies should be offered breast reconstruction, either at the same time as the cancer operation or in the delayed setting. Two types of reconstruction are usually discussed; implant reconstruction or using your own body tissue such as your back muscle (latissimus dorsi) or using your tummy fat (DIEP reconstruction).

Other forms of treatment including chemotherapy, radiotherapy, and endocrine therapy will be discussed and offered according to the characteristics of the cancer. Sometimes, chemotherapy is given first before surgery (neo-adjuvant chemotherapy).

Depending on the cancer type, you may also need an operation to the armpit (axilla) where a few (or all glands) will be removed to check the presence of any cancer cells. This is normally done at the same time as the breast operation.

You will have a breast care nurse who will help you through your treatment. She will be your point to contact whenever you need help or advice.

Q. There’s a history of breast cancer in my family. Do I need to take special precautions?
A. Whether you need to take special precautions depends on who has had breast cancer in the family, their ages, and the number of family members affected. Sometimes, you may be recommended to have a mammographic follow-up, or if you are deemed eligible, you may be referred by the breast clinic to the local clinical genetics unit for discussion regarding having the genetic test. This is usually only applicable to those assessed to be at high risk of developing breast cancer. If you have any concerns, please see your GP.

Q. I am in my 50s, should I have a regular mammogram?
A. The incidence of breast cancer increases with age. Therefore, women between the ages of 50 and 70 years are automatically invited to attend the National Breast Screening Program to have a mammogram, which happens every three years. Recently, women aged 47 and 73 have been included in the program and this has started in certain areas in the country. After the age of 70 you will stop receiving screening invitations. However, you can ask to continue to have mammograms by contacting your local screening unit.

The 10 Best Ways To Have A Healthy Pregnancy

2021-01-21T05:00:00.000-08:00

Staying committed to your best health is a tough routine for anyone. Add pregnancy to the equation, and it might feel nothing short of impossible. Don’t lose hope, mamas! While each individual (and each pregnancy) is different, there are a few simple acts that any mom-to-be (no matter what trimester) can follow to ensure they’re on a path toward feeling like their best self. Below, seasoned SoulCycle instructor and mama of one, Natalia Millan, shares 10 tips that helped her to stay feeling good and healthy during her pregnancy.

1. Listen to your body

“One of the most important things one can do is listen to their body. For me, I knew I was pregnant before I went to the doctor, or even took a pregnancy test; my body just felt different. Through my first trimester, I had to modify the way I taught. My stamina was gone. I was out of breath from walking down the block. Knowing when to push myself and when to slow down has been a tricky, but very important balance to find. I try to sleep when I feel tired, eat when I’m hungry, and slow down when something feels off.”

2. When in doubt, talk to your doctor!

“I think it’s great to be informed about your pregnancy, and all the changes your body goes through. However, any time you feel like something is off, I highly recommend consulting your doctor, rather than turning to the Internet. The Internet can be full of scary stories and information that could stress you out for no reason.”

3. Hydrate, hydrate, hydrate

“I was super thirsty at the start of my pregnancy. It felt like I had not had water in years! All I did was chug water for two months straight. I have since tried very hard to keep this habit up. My rule of thumb is to drink enough water so that when I go to the bathroom, I can tell the difference in the toilet bowl—apologies for the visual”

4. Give yourself a break

“I struggled to accept that pregnant me wasn’t going to be as productive. I felt guilty for napping during the day, and not doing as much as I used to. I have to constantly remind myself that my body is working extra hard to produce another human and that it is ok to be tired, and not accomplish as much as I would normally, especially during the first trimester.”

5. Try to stick to your routine

“I do not always feel like working out, but I have committed to at least one workout a day, six times per week. I have yet to encounter one time when I have regretted sticking to my commitment to myself. Working out makes me feel better. It makes me feel like I am still myself. The two things I try to avoid are overheating and becoming too out of breath. My doctor encouraged me to work out as much as I wanted since I already had an active routine, and my body felt good doing it. I always make sure to hydrate and replenish pre-and post-workout. Small meals or snacks and a lot of water are crucial for me before and after workouts.”

6. Keep it simple

“The first few weeks I was so overwhelmed with responsibility as a pregnant woman. I was always researching what to eat and what to avoid, how much sleep to get, and what changes to expect in my body. After talking to my doctor and nutritionist, and receiving some basic guidelines, I tried to keep things as ‘normal’ as I could. Just because I am pregnant doesn’t mean I have to change my whole life.”

7. Take your vitamins

“This has been my biggest lifesaver. I have found food aversions to be my biggest enemy throughout this pregnancy. My diet was quickly stripped of foods I would eat on a daily basis, and even the thought of them could make me nauseous. I was worried that I would not be able to provide my baby with all the nutrients and vitamins required for her to grow, but found that taking good prenatal vitamins could help with this worry of mine.”

8. Give yourself a break

“Food has been my best and worst friend so far. I ate normally until the second month, and then it was a constant struggle. For the following two months, I ate like a five-year-old. My diet consisted of cereal, berries, grilled cheese, rice, and crackers—all bland foods without much nutrition, and high on calories. But, like I said before, I gave myself a break. I made sure to take my vitamins every day and ate what I felt like eating when I felt like eating it. Now that I am in my fifth month, most food aversions are starting to wear off, and I am starting to reintroduce some of the foods I took a disliking to.”

9. Have a plan but be willing to leave it behind

“I have all these expectations of what I want to do throughout my pregnancy and the delivery, but I have found that it is important to know what you want, but be flexible and not get discouraged if plan A turns into plan B. I want to be as active as I can for a long as I can, but I am also preparing myself to be ok with not being able to do that if something happens. I have had five months to realize that my body is not really mine at the moment, and so I have to prioritize the needs of this little nugget inside me. I wanted to eat even healthier than I had been eating before my pregnancy, but that was difficult. So, instead, I kept finding foods that were appealing without worrying too much that I was not eating fruit and veggies.”

10. Relax!

“Stress is a slippery slope that will lead you nowhere good. Do things that relax you, and spend time with people that will help you decompress. Meditate, pray, or do whatever helps you to calm down. While it is not realistic to avoid stress altogether, trying to do more of the things that relax you, rather than stress you out might feel good. I took my first bath the other day with lavender scented oils after a long work week, and it was very relaxing and calming.”

Study: Nose-picking habit is actually good for kids!

2021-01-21T04:03:00.000-08:00

We all know it—a nose-picking habit is disgusting, embarrassing, and frowned upon. However, one study said it's actually good for kids!

We love our kids but let's admit it — they can stun us sometimes with the gross things they do. A nose-picking habit (where they also eat their snot) is one of these.

Are you looking at your kids right now, imagining them picking their nose and eating their boogers? Don't figuratively look away — your child is fine.

The thing is, almost everyone has done it at one point during their childhoods. It's normal. We just outgrow it as adults. One study revealed that, and get this, we should, in fact, be eating our boogers and encouraging our kids to do the same.

Boogers have health benefits???

Their reason is this. They found that boogers actually have a wide range of health benefits, and it’s important for growing children.

The researchers found that snot contains salivary mucins which form a barrier against cavity-causing bacteria.

Their findings seem to be promising as they are now looking into ways they can create synthetic mucus. And this synthetic mucus could be made into chewing gum or toothpaste that provides the same benefits as boogers.

According to their study, there’s also evidence that suggests the mucus in snot can defend people against respiratory infections, stomach ulcers, and even HIV.

The next time your kid has a cold, maybe you should just tell them to eat their snot!

People who have a nose-picking habit are happier (no kidding)

Professor Friedrich Bischinger, an Australian lung specialist, believes people with a nose-picking habit are healthier, happier, and (probably) more in tune with their bodies than other people who don’t have a nose picking habit.

“And eating the dry remains of what you pull out is a great way of strengthening the body’s immune system. Medically it makes great sense and is a perfectly natural thing to do,” he said.

“In terms of the immune system, the nose is a filter in which plenty of bacteria are collected, and when this mixture arrives in the intestines it works just like a medicine,” he added.

Nose-picking and social stigma

Bischinger also believes we should get rid of the social stigma around people’s nose-picking habit. He said parents should actually encourage their children to do so.

We can all take this with a grain of salt, though. This study was published despite previous reports and medical advice that claim a nose-picking habit can result in nosebleeds and infections.

Even if nose-picking is found to be healthy, tell your kids not to overdo it. Remind them that they should avoid nose-picking when their nails are unusually long as this may cause abrasions in their noses which may lead to infections.

Plus-size: Tips on making time for yourself, eating well, and staying active

2021-01-21T03:51:00.000-08:00

How do you feel about your body? Most of us have things we like and don’t like about our bodies. Melinda Parrish, National Women’s Health Week ambassador, and plus-size model talks with us about learning to accept and love our bodies — exactly as they are today.

Melinda shares her approach to living her healthiest life and explains what she wishes she’d known about being healthy when she was younger. Read her interview for tips on making time for yourself, eating well, and staying active.

Why did you want to be a National Women’s Health Week ambassador?

Women’s health is really important to me, and I use my platform to talk about it. I’m honored for the opportunity to participate in National Women’s Health Week and encourage women to take the best possible care of themselves and their bodies.

What does being healthy mean to you?

For me, this definition has changed over the years. But at this point in my life, being healthy means that I’m practicing excellent self-care, following my doctor’s advice, and tuning out the haters.

What do you wish you’d known about being healthy when you were younger?

I would tell my younger self to focus on taking good care of my body instead of trying to change my body in order to please other people. When I was younger, I think I confused being healthy with having a body that was skinny and pleasing to others.

ALSO READ: Health and wellness is a journey and we all need to inspire each other!

#WhatIWishIdKnown

You have a newborn at home. How do you make time for yourself while juggling motherhood?

One of the things I’ve started doing — which I think has been fun for me and the baby — is I get down on the floor with her when she has her tummy time. I stretch or do gentle postpartum ab exercises. Sometimes she’s on my chest for tummy time, and I do little things like pelvic lifts. By making it interactive like this, I establish that we’re both taking time to strengthen and develop our bodies.

READ: Accepting Motherhood and Being a Healthy Mother\

Another mommy hack I’ve learned is that my daughter sleeps well in her car seat. So, we’ll pack her into her stroller and take her for a walk. I get a walk in, and she gets a really solid nap.

How do you maintain a healthy relationship with food?

I’ve spent a lot of time working on this. I focus on foods that are vibrant, nourishing, and delicious. I really work hard at not overthinking my food choices. I focus on getting as many greens as I can each day. I try to always reach for fruits and vegetables between meals. And I focus on packing my meals with protein.

What’s your approach to staying active?

Before, during, and after my pregnancy, I’ve been focused on gentle but consistent movement every single day. I’ve been incorporating yoga, too. It helps increase my mobility and improves my mood.

SEE: Tips for staying physically active

I used to be a compulsive exerciser, and my pregnancy arrived at a time when I was more focused on gentle movement.

For you, what’s the key to being body positive?

I think one of the most important things to being body positive is having autonomy over your body. That means not letting anyone else’s definition or expectation influence how you take care of yourself. But we have to remember to be body positive toward others. Too often, I see women come down on each other for losing weight or starting nutrition and exercise routines. We should try to support women who try to lose weight in a loving way.

Do you have tips to help other women learn to accept and love their bodies?

My number one tip is to clean out your social media feed. Stop following anyone who is overly focused on weight loss and dieting. Instead, look for people who are pushing body positive content, which is what I try to do. I know this sounds small, but I did it, and I’m amazed by the amount of negatively I’ve cut out of my life.

How about for silencing your inner critic?

I’ve tried to shift my focus from my appearance to what my body can do. Yoga has been helpful for me. Instead of looking at the parts of my body I want to perfect, I focus on mastering challenging yoga poses, like backbends and headstands.

Pregnancy was great for this shift, too. I mean, once you grow a human, you’re like “Wow!”

If you could tell women one thing about loving their bodies, what would it be?

Just accept yourself. Accept where you are now. It doesn’t matter where you are on your journey to body positivity or any kind of physical transformation. Once you accept where you are, the next step is to focus on taking the best possible care of the body you have today.

Learn more about National Women’s Health Week.

Guide to choosing a new or first gynecologist

2021-01-21T03:50:00.000-08:00

Almost all women will find themselves needing to visit a gynecologist at some point during their life, either because they are going for a regular check-up, or because they have a particular women’s health problem which they think requires medical attention. But, with a large number of consultants available globally, deciding which top gynecologist is best for you can seem rather overwhelming.

Choosing a new or first gynecologist can be very stressful for women. This health care provider consults us about some of the most intimate areas of our health. It's our Ob-gyn's who see us through some of the most emotional transitions in our lives with conversations including contraception, conception, childbirth, PMS, and menopause. For many women, the gynecologist is their primary or only physician and, therefore, needs to be someone with whom she feels comfortable sharing a lot of information. I know in any health crisis, the Ob-gyn physician is the first doctor most women turn to, so trust is critical.

The gynecological exam is a highly private and personal experience that can leave women feeling very vulnerable, so women need to decide if a male or female doctor will be more appropriate for them. One of the best ways to find a good Ob-gyn is to ask friends or family or get a referral from another doctor you've known and trusted. You can ask them questions ahead of time about the Ob-gyn and you may feel more confident knowing they have had a good experience with their doctor.

However, you choose your new Ob-gyn, always remember to prepare for the visit before the day of the exam. Make a list of questions that you need to ask, and prepare to review what tests you need to do and how often you should have them done. Just remember, your Ob-gyn knows it is a stressful exam and expects you to have questions. If you don't ask then it is assumed you are OK, with no questions. But, no question is too silly to ask. If you are worried about it, then it is important.

How to choose a Top Gynaecologist

Read more to understand the key factors you should take into account when deciding which private gynecologist is right for you.

Relationship to you

Women’s health issues are often a sensitive matter and some patients may feel uncomfortable or embarrassed when talking about their specific problems. To help overcome these feelings, it’s wise to find a consultant with whom you can build a good rapport and one with who you feel confident confiding regarding your personal issues. As such, your gynecologist should be approachable, accessible and someone with whom you can develop a good relationship over time.

Professional experience

Taking care of our health is important, which is why most people will want to guarantee that the treatment they are going to receive is of high quality. As such, professional experience is a key factor to consider when choosing your consultant gynecologist.

Things to look out for include the doctor’s seniority and how many years they’ve been working in the job. This is particularly relevant if you are being seen by a specialist within a certain area of expertise, as you’ll want to ensure they are the best person to deal with that particular health condition.

You can also find out which hospitals, medical practices, and clinics the consultant have worked at throughout their career and do some further research as to how well these clinics have performed and the overall patient satisfaction.

Areas of specialism

All gynecologists undergo the same basic training, after which some will go on to continue their training in special areas of interest and the associated surgical skills. If your doctor suspects or knows that you have a certain gynecological condition, they may refer you to a specialist in that particular area. For example, women with suspected endometriosis may be referred to a consultant gynecologist with expertise in the disease, including carrying out surgical diagnosis procedures like laparoscopy.

Patients will want to ensure they are receiving the best treatment, which is why it’s important to ask the right questions and check that the specialist is the right person to treat you. If surgery is necessary, you can ask specific questions like how many surgical procedures they carry out each year and what their patient success rate and rate of possible complications are.

Patient testimonies

Patients are welcome to choose which gynecologist they see, ensuring that the medical professional treating them is someone they are happy with. Thanks to the internet, there are now many more ways to decide whether the gynecologist is right for you.

Popular forums and treatment or condition-specific forums provide an easy, free way to ask real people questions about specific consultants or private clinics, meaning you get advice and recommendations from other women who have been through or are experiencing the same problems as you.

Similarly, there are plenty of healthcare review sites, online patient testimonies, and now Google My Business, which allows patients to read and assess other local people’s experiences of a certain clinic or specific gynecologist. However, people need to be cautious of online reviews and patient testimonies, as they can essentially be written by anyone and it is, therefore, a good idea to seek advice from multiple sources before deciding which clinic to visit.

Language preferences

Undergoing medical treatment can be daunting, so it’s understandable that you’ll want to feel as comfortable as possible, which is why it is certainly worthwhile to find out whether there is a consultant in your area who speaks your mother tongue, particularly if English is not your first language.

Likewise, if you only require a translator for difficult medical jargon, there are many clinics that can arrange that for you, though you’ll need to give them a reasonable amount of notice so that they can locate a suitable person for the job.

Regular Exercise Reduces Asthma Symptoms.

2021-01-21T03:39:00.000-08:00

Just thirty minutes of exercise a day can help relieve the symptoms of asthma in adults.

In a recent study, researchers analyzed physical activity levels among 643 participants previously diagnosed with the chronic respiratory condition. Those who exercised for thirty minutes on a regular basis were almost 2.5 times more likely to have good control of their asthma symptoms than asthma sufferers who didn’t perform the routine exercise.

Lead author Dr. Simon Bacon adds, "Just 30 minutes a day of walking, riding a bike, doing yoga - anything active, really - can result in a significant reduction of asthma symptoms… It would be great to see physicians recommending physical activity to patients with asthma, alongside traditional pharmacological treatments."

Things to remember for exercising with asthma.

Create a customized asthma action plan with your doctor

This should be based on your symptoms and capacity. If your asthma is under control when you’re not active, it should be safe for you to partake in physical activity.

Your doctor may advise that you use a beta-agonist inhaler a quarter of an hour before your workout.

Evaluate your current fitness level

This includes your workout routine. If you exercise rarely or moderately, don’t dive headfirst into a more extreme regime.

Slowly progress and intensify your workouts. Keep track of what triggers your breathing to feel more strenuous and what feels good.

Know your asthma triggers

If you have trouble with pollen avoid exercising during days with a high pollen count. Opt for an indoor workout in the summer and winter if the extreme cold or heat bother your breathing.

If you live in a city, be sure to check the pollution levels before you head outside for any physical activity. Always adjust to what is best for you and your body.

Always keep an emergency inhaler handy

This is especially important when exercising. A fanny pack may be dorky or uncomfortable while running but it sure beats facing an asthma attack alone and without access to life-saving steroids.

Find a workout buddy

Exercising with a friend can relieve some of the anxiety that comes with the fear of a potential attack.

Ask your workout buddy to become familiar with your asthma action plan and the assistance you might need should you have an asthma attack.

Make Your Condition Known

If you’re on a sports team, working out at a gym, or exercise with a trainer make sure your coach, trainer, or gym manager knows that you have asthma.

They’re likely trained on how to recognize an attack and how to handle an emergency.

Wear a Medical ID Bracelet

If you’re exercising alone consider wearing a medical ID bracelet. At the very least program your phone with your medical conditions.

Never skip a warmup or cool down.

Stretch your muscles, do 30-second sprints, and most importantly, breathe deeply. Make sure your breathing feels normal before and after your workouts.

Breathe

Breathing exercises are important for a safe and efficient workout. Inhale deeply through your nose and out through your mouth.

As you’re exercising with asthma, try to keep breaths as even as possible to keep the lungs calm and functioning normally.

Pay Attention to Your Symptoms

If your breathing feels unusual when exercising with asthma, you should stop. You may experience shortness of breath, chest tightness, wheezing, or coughing.

Get ahold of your breathing or use a rescue inhaler to assist you. Never push through these symptoms. Breathe deep and steady to calm down your mind and body as you regain a regular airflow.

Ultimately having asthma shouldn’t prevent you from living a fit and healthy lifestyle if you want to.

And, in some cases, exercising with asthma can actually help symptoms. Always consult with your doctor before changing your exercise regimen or asthma action plan.

A guide to help you decide the perfect age to get pregnant

2021-01-21T03:22:00.000-08:00

The medical journal of Obstetrician and Gynaecologist that contains a study from the Royal College of Obstetricians and Gynecologists, states that the “most secure age for getting pregnant remains from 20 to 35”.

Here are a few straight facts that can help you decide the perfect age for pregnancy as per the priorities of your life:

✔The age between 20 to 24 years is the most fertile period for the women; however, women might not have the emotional preparedness to handle the responsibility of pregnancy.

✔If a woman maintains a healthy lifestyle and eats well, then the age of 25 to 29 years is ideal for pregnancy as the body is capable of handling the pregnancy well and the woman has the emotional maturity to deal with the responsibility of a baby.

✔For career-oriented women, the age of early thirties is also apt for having a pregnancy.

✔Pregnancy during the late thirties and early forties has a higher probability of facing hurdles like gestational diabetes, hypertension, miscarriage, ectopic pregnancy etc.

✔The fertility is slightly lower in the early thirties than the twenties. But, the financial stability to bear the responsibility of a child will be more in the thirties than in the twenties.

✔The fertility of the eggs also begins to decline beyond the age of 30 years, thus making conceiving difficult at times.

✔Maintaining a fitness level is very important if you plan for a child beyond forty.

Hope by now you must have known what is the best age to have kids. You are the right judge for yourself. So take a decision about pregnancy as per your convenience and comfort levels and steer your life in the direction in which you feel you will be the happiest. The ultimate decision is yours.

As the pregnancy is one of the most beautiful phases to be in, make the most of it.

HEALTHY GREEN SMOOTHIE RECIPE FOR WEIGHT LOSS

2021-01-21T03:21:00.000-08:00

NEED TO LOSE WEIGHT AND HAVE THAT HEALTHY AWESOME GLOW?? then have this for breakfast and feel happier and healthier.

Healthy Green Smoothie Recipe

Ingredients for a healthy green smoothie

➥1 large banana - or 3 mini bananas
➥1 mango
➥1 cup of spinach - 2 handfuls
➥1 tsp of raw ginger
➥1 cup coconut milk - or any other milk you like
➥ice cubes

Directions

Step 1: Blend your mango and banana with coconut milk.

Step 2: Add ginger and spinach and blend until nice and smooth. Add ice cubes if you desire.

If left unchecked, nail-biting can cause a lot of problems

2021-01-21T03:19:00.000-08:00

Nail biting can cause your child to potentially ingest the staph bacteria inside their nails, causing them to get infected.

Nail-biting might seem like an innocuous habit for some, but if left unchecked, nail-biting can cause a lot of problems, including infections.

It can cause a staph infection

Staphylococcus aureus, a type of bacteria that causes a staph infection, is typically found in nails.

Nail-biting can cause your child to potentially ingest the staph bacteria inside their nails, causing them to get infected. If left untreated, staph bacteria can cause boils on the skin, respiratory infections, as well as symptoms that are similar to food poisoning.

What's more concerning is that there are certain types of staph bacteria that are resistant to antibiotics, which makes treatment difficult.

Your child can get infected with E.coli

Escherichia coli, or more commonly known as E.coli, is another type of bacteria that can be found in your child's nails, especially if they don't wash their hands.

E.coli is typically found in feces, and most contaminations are caused by not washing your hands. Incidentally, this can also be caused by nail-biting, as the E.coli contained inside the nails might be ingested if your child bites their nails.

And even if your child does wash their hands, there is still a chance that there's E.coli under the nails. E.coli can also be life-threatening, so it shouldn't be something that's to be taken lightly.

Herpetic whitlow

Herpetic whitlow is caused by the herpes simplex virus (HSV) that can also cause cold sores. If your child is infected with HSV and they bite their fingers, it can cause the following:

Swelling and redness in the fingers
Lesions on the fingers and nail bed
Fever
Swollen lymph nodes

While not life-threatening, HSV is highly contagious, especially if it has been transferred to the hands.

Candida Parapsilosis

More commonly known as yeast bacteria, these are commonly found under the fingernails and causes infections throughout the body.

It can also be transferred from the hands to the mouth and causes infections throughout the digestive tract. In some severe cases, it can also infect the heart, brain, eyes, bones, eyes, as well as other parts of the body.

Candida infections can be fatal if not treated, and patients need a series of antifungal medications to treat the condition. In some cases, removal of the nail might be necessary.

Source: familyshare.com

Here's the cold, hard truth about your doctor that no one will ever tell you

2021-01-19T21:52:00.000-08:00

/Courtesy

Here's the cold, hard truth about your doctor: he or she is not going to be your "personal health fairy," nor will he or she will guide you to your optimal body.

It's not their fault. Doctors don't have the time or expertise to get you into tip-top shape; their job is to fix you when you fall. You don't rely on the auto mechanic to tell you how to optimize your car, do you? So why would you wait for a doctor to tell you how to optimize you?

To all my super-intelligent physician colleagues who will send me hate mail after reading what I've written above, let me explain.

Your diet, not medicine, is the key to your health.

Here's the unfortunate truth: people in healthcare don't know sh*t when it comes to food and nutrition. This is why nutrition websites and alternative medicine practices thrive. Drug companies want us to think that we need their products to be healthy, but the reality is that if we change our diets enough, we probably won't need their drugs anymore.

So why doesn't everyone know this? The problem is that the information on a diet is really variable … Paleo, vegan gluten-free, etc. It's actually very simple: pick whichever diet makes you feel your best after a month and go with it. There is no one perfect diet, but there may be a perfect diet for YOU, so try them all. As long it involves real, whole foods, and DOESN'T involve miracle pills or miracle equipment, you're good.

Hospitals are dangerous places.

Don't go to a hospital unless you absolutely have to. Seriously! Did you know that medical errors in hospitals account for three times more deaths than car accidents? — 100,000 deaths a year compared to 34,000. Or consider this horrifying stat: 1 out of every 370 people admitted to a hospital dies due to medical errors. And if you happen to a patient in the ICU, you have a 1 in 3 chance of getting an infection you didn't have when you came in. You can read about this and other fun hospital facts in this shocking piece.

Yearly physicals are a waste of time and money.

You don't need yearly physicals. Nor do you need to see the doctor for colds, or stomach flu, or a fever that lasts less than one week. Besides cancer screenings, there's really nothing you'll get out of your yearly physical that you can't do yourself. Save yourself some money and time and take care of your body yourself. If you're exercising with sprints, eating a healthy diet low in sugar, and generally feeling good, then checking in with the doctor every few years is quite adequate.

Doctors still don't know enough about the gut. And that can be dangerous.

The intestinal tract is like the outer space of medicine. It's like a big black hole and the medical profession knows very little about what's in there. There's an immune system in there and a nervous system ... God only knows what else we'll discover.

You may have heard that leaky gut can lead to autoimmune disease, and that leaky gut may play a role in diabetes. I am convinced that you can influence much of your health and well-being by fixing your gut flora.

How to fix your gut flora? For starters, avoid antibiotics. They kill your good bacteria. You should think of antibiotics as a killer: they kill the bad bacteria but they really annihilate the good bacteria, too. To help your gut, consume fermented foods, naturally occurring probiotics, and stay away from antibiotics, any foods that trigger your sensitivities and chemicals added to your foods. What can a doctor do to heal your gut? Essentially, nothing.

If you really want to reverse disease, you should take a chill pill.

Most of the problems we deal with today (diabetes, hypertension, hypercholesterolemia) stem from inflammation. How do you calm inflammation? Start by reducing stress hormones such as cortisol. How do you calm those cortisol and the other stress hormones? Learn how to relax. Though harder than it sounds, you can do this yourself, without expensive blood tests or visits to the doctor. Yoga and meditation are great.

Many problems get solved when you get off the sugar train.

We are all prisoners to sugar — as you know, it's as addictive as drugs. If there's any food that you find yourself wanting to eat when you're already full, that's not a good food to have in your life. And for most people, those crave-worthy foods involve sugar, which is also the main culprit in inflammation. (See #5, above.) So start the slow wean today. First, take a week to get off sodas and sweetened drinks. Next week, eliminate processed foods with sugar. Lastly, stop using sugar substitutes. There you have it! I just saved you a whole lot of money on a sugar detox.

Remember: Only you can make yourself move.

No one can do this for you. You must move. A lot. Any daily movement is great. Walking 10,000 steps is great. But if you want to bring it up a notch to optimize? Add little 30 second sprints to any exercise outing. Here's a rule of thumb about how fast sprints should feel: make sure you break into a sweat and the thought of doing it more than 30 seconds makes you want to die.

No doctor can teach you how to thrive.

Anyone who's heard of Arianna Huffington knows about her new book, Thrive. She talks about how sleeping, meditating, and just generally taking care of yourself is the key to thriving (not just living). As she says in her book: success in life is more than money or power, it should be about well-being, wisdom, and wonder.

No one will tell you that an essential piece of health is finding a passion.

Pursuing a passion and finding purpose in your life will help your body in ways you never imagined. Did you know that people with a strong sense of purpose live longer? Now you know.

The doctor is VERY expensive.

No matter what happens with the Affordable Care Act, we need to realize that you spend, on average, about $8,000 a year on healthcare. The solution? Use your doctor as a consultant. For example, you don't go to a lawyer unless you're in trouble or you just can't figure it out yourself. Your doctor is there for guidance when your train gets off track. Instead of reflexively going to the doctor, invest that money into yourself and your health.

So there it is. I hope you are convinced or maybe, now you just hate doctors. Sigh. I'm OK with the fact that I will lose money for revealing this. You deserve to know the truth.

Birth Control: Just had an IUD inserted. Here is my experience so far...

2021-01-19T21:51:00.000-08:00

The following is for anyone who is considering an IUD; I just had one put in maybe 15 minutes ago or less and was freaking out because I had no idea how it'd go.

Reason: I take multiple seizure medicines and it interferes and reduces the effectiveness of the pill yet also causes neuro defects if there were any accidental pregnancy.

Duration: Took probably 30 seconds for the entire process.

Procedure: The nurse will start a sonogram on your abdomen. Two things you'll feel: 1 is the sound used to measure your uterus and the other is the actual IUD.

Pain: The pain I felt during insertion and measuring was a very intense pressure in my abdomen, where cramps are felt, but sharper- like those sharp gas pains. It did hurt and feel uncomfortable. It wasn't just "period cramps". The nurse there let me hold her hand and that helped. Don't forget to breathe. If you have someone supportive, have them go with you and to drive for you. This is the worst part, but it's over in 30 seconds.
After: I'm feeling cramping like strong period cramps. I have a heating pad. The pain gets lighter and stronger, sometimes that sharp feeling and radiating to my thighs. Make sure you discuss a plan for aftercare and pain management before the day of the procedure.

I've never had a kid. 27 yrs old.

Rx: Taken prior to the procedure, Misoprostol (to dilate cervix), Xanax, and 2 OTC ibuprofen tablets. After the procedure, I took 2 more ibuprofen.

Conclusion: Wasn't as bad as the cervical biopsy I had. I would do it again in 5 years. If you plan on getting one, take the whole day off work.

What You Need to Know Before Getting an IUD

IUDs or intrauterine devices are one of the most popular methods of birth control among women, particularly in recent years. Many women like that it offers many benefits that the pill cannot: it is a “set it and forget it” method of birth control, involving a one-time payment, and the patient does not have to remember to take a pill at the same time on a daily basis. If you are considering getting an IUD, there are a few things you should know before having it inserted.

What is an IUD?

An IUD is a small, flexible, T-shaped plastic device that is inserted into the uterus by a healthcare professional. There are five brands of IUD divided into two different types:

Copper IUDs (a.k.a. ParaGard)
Hormonal IUDs (include Mirena, Kyleena, Liletta, and Skyla)

Hormonal IUDs work by using the hormone progestin to thicken cervical mucus which blocks sperm. Copper IUDs are wrapped in a small bit of copper, are nonhormonal, and act as a spermicide, damaging sperm mobility and viability. The body’s response to the IUD varies from person to person; for some, ovulation is prevented too while for others, it is not. Generally, they all work by preventing sperm from getting to the egg.

The main difference between the two types of IUDs is how long you can keep them in without benign replaced. ParaGard can remain in place for up to 12 years while Mirena and Liletta can for six years, Kyleena for five years, and Skyla for three years.

IUDs are ranked for the same effectiveness at preventing pregnancy as getting your tubes tied but they do not impact your future fertility. The IUD has a 99% rate of effectiveness, largely because, unlike the pill, it is not something you can forget to take, therefore, there is no user error involved.

How is an IUD inserted? Is it painful?

In the insertion process, the cervix is opened and the IUD is placed into the uterus. While the insertion process can be slightly painful, the procedure generally takes just a few minutes. You may experience cramping for about 24 to 48 hours after the procedure as this is a common response among women after an IUD is inserted.

Will an IUD affect my period?

Whether or not your period alters, depends on the type of IUD you choose. Hormonal IUDs tend to make periods lighter and shorter and lessen cramps. IUDs may instead cause a heavier period, but this generally fades over time. Every woman reacts differently but if you are concerned about how you may react to an IUD, you should discuss this with your OBGYN during your consultation appointment.

What are the pros and cons of an IUD?

In addition to the advantages previously mentioned, IUDs have long-lasting effects but can be reversed simply by removing the IUD. What makes the IUD appealing to many is that you visit an office once to have it inserted then you don’t have to remember on a daily basis to take a pill. It is the most effective but also reversible form of contraception.

The biggest disadvantage of IUDs is the discomfort they can cause women. There are a wide array of side effects that can come along with them including abdominal or pelvic pain, nausea, vomiting, migraines, headaches, spotting or irregular bleeding, and breast tenderness. The side effects vary depending on which type of IUD you get.

This does not typically happen but there is a slim chance your IUD could fall out, most commonly during a period in the first three months. Your OBGYN may recommend that you check to feel for the IUD string occasionally but never pull it out. If your IUD does become dislodged, see your OBGYN ASAP to have it reinserted.

No More Painkillers: Easy ways to beat a headache

2021-01-19T21:44:00.002-08:00

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One in fifty of us suffer ‘rebound headaches’ because we pop too many painkillers over a long time, says the National Institute for Health and Clinical Excellence.

What Causes Headaches?

Tension headaches are the most common and are caused when muscles in the shoulders, neck, scalp, and jaw are tightened. The cause of tension in these muscles may be linked to depression, anxiety, stress or an injury to the head or neck. Tension headaches typically start from the back of the head and extend forward, and they also occur on both sides of the head across the temples

Sometimes, sleeping with your head in an abnormal position can cause you to wake up with a headache or develop on later in the day.

Cluster headaches are painful headaches that recur throughout the day, over a long period of time. These headaches are usually part of a cycle and can appear and disappear over the course of a few months.

Sinus headaches occur in the sinuses and are a result of swollen or irritated sinuses, which can be caused by colds, flu or allergies.

Medical advice is to take painkillers not more than two days a week. Let's look at natural ways to ease the pain

Here are ways to ease the pain without tablets.

Take your thumb for a walk over your big toe

In reflexology, your big toe relates to your head – and applying pressure on it is said to help ease headaches and migraines.

Denise Whichello Brown, the author of The Reflexology Healing Bible, says: “Thumb-walk from the outer edge of the base of the big toe up the outside, over the top, and down the inside. Then thumb-walk up the back of the big toe from the base to the tip.”

Drinking water - can often be caused by dehydration.

A headache may be a sign that your body needs more water. Some experts say even when you’re mild to moderately dehydrated the blood vessels in the brain narrow in an attempt to regulate body fluid levels – causing the pain of a headache.

So, if you think you haven’t drunk enough water during the day, glug a glass.

Tennis balls advantage

Take two and place them side by side in a sock so they’re in a ‘peanut shape’. Now lie on your back and place the balls where your head meets your neck.

Slowly tuck your chin down towards your chest as if nodding and repeat for one minute as the balls massage the neck.

Then move your head from side to side as if saying no. This helps soothe the suboccipital muscles that are a major cause of tension headache pain.

Eat something

Going too long without eating can trigger a headache. Alexis Poole, a registered nutritionist at Spoon Guru ( spoon.guru ) says: “In your body, your brain requires the most energy to function. If glucose levels drop too low, it’s one of the first areas affected and a headache can be a symptom.”

You should aim to eat healthy, balanced meals at regular times, but if you’re out of routine keep healthy snacks handy. Try whole-grain oatcakes, a banana or natural yogurt with fruit.

Have a cup of cayenne

Lily Soutter, a nutritionist at Nuffield Health ( nuffieldhealth.com ) says: “Capsaicin is the active ingredient in cayenne pepper – and it’s been shown to bring pain relief to migraine sufferers. It works by desensitizing nerve endings.

“A quick and easy way to consume cayenne pepper? Mix 1 teaspoon with lemon juice in a cup of warm water and drink.”

Nod your head

Lots of headaches are caused by tension in the neck muscles (often the result of sleeping awkwardly or hunching at your desk all day)

Gentle neck stretches can ease muscle tightness and help ease the pain. Try the Head Nod.

“Drop your head down, tucking the chin in towards the upper chest,” says Lexie Williamson, author of The Stretching Bible. “Lift your head and look slightly up. Continue to nod your head slowly and smoothly.”

Turn off your computer

Too much screen time can lead to ‘computer vision syndrome’ – with symptoms including dry, burning eyes and headaches.

Bhavin Shah, the behavioral optometrist at centralvisionopticians.co.uk, says: “Some people also have an underlying difficulty where the eyes have reduced stamina for focusing or working together. Others may simply need glasses – so see your optician.

“Taking a 15-20 minute break every 50 minutes will make a huge difference to headaches and eye strain. And remember the 20-20-20 rule – look at something 20 feet away for 20 seconds every 20 minutes.”

Taking a screen break can help offset headaches and eye strain

Slip on sunglasses

“Bright sunlight and glare from reflected sunlight can trigger migraines and headaches in some people,” says Bhavin. “Look for polarized sunglasses that have special filters which block glare.

Focus on other body bits

“Often when you have a headache you can become entirely focused on the discomfort and this can make things worse,” says integrative health expert David James Lees ( wuweiwisdom.com )

“A simple Taoist meditation technique called ‘becoming the observer’ draws your attention away from a headache and can reduce your perception of the pain.

“Sit or lie down. Close your eyes, drop your shoulders and breathe slowly and deeply. Now move your attention away from your headache and focus on your whole body. Notice how the other parts of your body feel, all the way down to your fingertips and toes.

“Then turn your attention towards the environment around you. Notice and enjoy all the sensations you can feel, hear and smell. Continue to relax, breathe deeply and enjoy this quiet time for as long as suits you.”

Inhaling crushed rosemary can help ease a headache

Press your ‘He-Gu’ button

NICE recommends acupuncture for preventing tension headaches and you can try some of the techniques at home using acupressure.

“There are several acupressure points that are helpful for headaches,” says David James Lees.

“One is the ‘He Gu’ or ‘Union Valley’, a powerful point located in the web between your thumb and index finger.

“Apply pressure firmly and deeply on this point, hold for three seconds and release. Repeat three times on both hands. This will help relieve frontal and sinus headaches, and release tension from the neck and head.”

Pick rosemary

Medical herbalist Dee Atkinson advises: “Ease a headache by crushing a fresh sprig of rosemary between your fingers and inhaling the aroma. Massage diluted essential oil of rosemary onto temples or place a few drops onto a cotton hankie and tuck into your clothing around your neck area.”

Navel gaze

Most of us breathe too shallowly into our chests which can reduce the supply of oxygen to blood vessels in the brain, resulting in headaches.

Try focusing on a spot below your navel, then imagine breathing air into that spot, letting your tummy and lungs fill with air, then letting it all out slowly with a long exhale.