HEALTH GUIDE 911

Factors To Consider When Choosing A Maternity Hospital

2022-06-29T14:37:00.005+03:00

Pregnancy can be overwhelming. All the decisions you have to make may further compound the situation. One of the decisions you have to make is the maternity hospital at which you will deliver your little bundle of joy. Here are a few things to consider as you select your preferred hospital.

1. Hospital’s reputation on the quality of care

One of the key things to consider is the reputation the maternity hospital has when it comes to quality of care. Some basic research on the hospital including online reviews is a good place to start. Also, ask for recommendations from friends and family. Women are increasingly open when it comes to childbirth, and you are guaranteed to find valuable information including the quality of the medical staff including nurses and doctors. The staff should be friendly, easily approachable, attentive, and eager to help.

2. What your insurance covers

Insurance coverage is one of the most critical considerations. You need to choose a maternity hospital that is covered by your insurance provider to lower the cost. This comes in handy because costs can really pile up especially in the event of emergency procedures such as a c-section. It also needs to be a hospital where your gynaecologist or healthcare provider has admitting privileges and/or is affiliated with.

3. Room availability and distance from your home

The distance of the hospital from your home is an important consideration. Ideally, you should be able to reach the hospital within half an hour even during peak traffic hours. It’s best to choose a maternity hospital that is close by so that you don’t have to worry about covering the distance or traffic when the time comes.

The facility should also have doctors and facilities that are available 24/7 which goes a long way to settle your mind. Also, check to make sure that your preferred maternity hospital has available rooms during the 2-3 weeks of your due date. Find out if you need to book rooms in advance and how far in advance in that case. Also, find out about the different kinds of rooms and birthing suites and the accompanying features and prices.

4. Specialized care and facilities including NICU

A good maternity hospital will have specialized care and facilities. If you go into preterm labour or have a high-risk pregnancy you need a facility with adequate facilities and doctors qualified to handle it.

A pregnancy is considered high risk if the woman is over 35-years-old, overweight or underweight, pregnant with multiple babies, has had previous pregnancy problems, and has another health condition such as high blood pressure, diabetes, cancer, HIV or autoimmune disorders. The facility should be able to arrange blood on short notice and have an ICU in the event of an emergency.

Choosing a facility with Neonatal Intensive Care Units (NICUs) is critical especially for women with high-risk pregnancies but should be a consideration for all pregnant women. NICU staff provide high-level care to premature and critically ill babies. If you plan to breastfeed, find out if the hospital has any lactation consultants or experts.

5. Vaginal vs C-section delivery rate

Childbirth carries with it a level of risk for both vaginal and cesarean delivery methods. As with any surgery, a c-section delivery carries with it risks including infection, haemorrhage, reaction to anaesthesia, blood clots (deep vein thrombosis), and injury to nearby organs. You need to prepare for any eventuality and speak to your doctor about the likelihood of a c-section. Discuss the costs of each and discuss any concerns with your doctor.

6. Accommodation for attendant

Giving birth is highly emotional and you may want your family members present or your doula or another attendant. Find out if the maternity hospital allows them to stay back and assist during labour and postpartum and if the hospital has facilities to accommodate them.

7. Take a hospital maternity tour

Ask about and check out the facilities the hospital has including neonatal intensive care units (NICUs) and intensive care units (ICUs). Have a test run to determine approximately how long it takes to get to the hospital at different times and under different conditions.

Find out if they have high-risk OB services and specialized care providers that can handle any emergency. Find out about room availability, the prices of different birthing suites, and how far in advance you need to book said rooms. There is no substitute for seeing it yourself especially when it comes to putting your mind at ease.

Here’s hoping this helps you select a great maternity hospital that sets your mind at ease.

6 Amazing Benefits of Wearing Silver Waist Chain

2022-06-29T14:24:00.003+03:00

Silver metal is believed to offer a significant number of health benefits to your body, and it has been used for centuries by many cultures. Below are some of the benefits of silver to the body.

1. Antimicrobial agent

Silver is believed to be a very powerful antimicrobial agent effective in fighting infections. Thanks to the antimicrobial effects of silver, it is believed to aid in the prevention of cold and flu symptoms, as well as wound-healing, among other benefits.

2. Regulation of heat and circulation

Silver is also reported to be very effective in the improvement of energy levels, as well as the regulation of mood. The effects are believed to set in after one wears the silver jewelry. How? Well, silver is said to hold powerful properties capable of offsetting all external electrical disturbances, while improving circulation, and balancing your overall body temperature. It’s also said to be effective in keeping the organs and energy levels clean while boosting your immunity.

3. It is a strong antibiotic

Wearing a silver waist chain might also not be such a bad idea for you if you are unwell because silver has a very long history of holding strong antibiotic effects.

It’s also believed to be a strong sterilization agent, with most men and women wearing silver jewelry being able to stave off infections, as well as flu/ cold symptoms, along with bacterial and viral infections. These beliefs aside, pharmaceuticals might also believe in these potential benefits of silver because most medical devices plus tools are made of silver.

There’s also the fact that silver is purported to be effective in keeping the blood vessels elastic.

Having elastic blood vessels means better and faster healing and bone formation, not to mention an increase in the speed of skin repair and maintenance. This would mean that silver not only looks good against your skin, but it’s also good for the skin.

4. Toxin detection

Silver is also believed to hold immense benefits when it comes to neutralizing and protecting us from potentially toxic substances that we come across every day. Silver metal will undergo a reaction and have a color change when it comes in contact with materials with toxins.

For example, did you know that if you wear your silver jewelry for a long time and it starts to turn blue, it means that your body’s sodium levels are elevated? When this happens, you could think of your jewelry as your health monitor, asking you to cut back on your intake of salty snacks.

5. It improves sleep

Silver is further purported to hold immense benefits when it comes to sleep and your ability to fall asleep. For these reasons, there are silver-lined sleep masks believed to improve your sleep at night.

6. Protection from electronic signals

If you are worried about technology being emitted by your devices and absorbed by your body, there are silver-lined gloves, which are purported to disrupt electronic signal transmissions and absorbance into your body as you type

Something you need to know

Even though the benefits of silver on your body are known, you could be allergic to silver. If you notice irritation, discoloration, flakiness, or redness, it would be a smart idea to avoid that silver jewelry completely.

Silver tarnishes, and though it could last a lifetime if well taken care of, you must be ready to clean that jewelry frequently.

Conclusion

Silver makes elegant jewelry, and if you are not allergic to silver or if you are looking for alternative health options, then investing in the best silver waist chains would be a great investment for you.

Besides its antimicrobial, mood-enhancing, and anxiety-relieving effects, silver will improve blood circulation, boost immune function, and improve your overall wellbeing.

Now might be the best time for you to start wearing a silver waist chain.

Tips for Staying Healthy While Studying

2022-06-29T09:12:00.000+03:00

Is it time for midterms already? It seems like school just started, and now it’s time to take the biggest tests you’ve faced all semester. While it’s a good idea to study hard and get good grades, you don’t want to overdo it. Too many college students think they can simply rely on their stamina and few energy drinks to get them through a couple of rough all-nighters and they’ll be okay. But that attitude ignores good health practices and is not a very effective way to learn or retain information. You’ll be smarter and perform better if you stay healthy while studying. Try out these tips to keep yourself healthy, strong, and ready for any test:

Don’t skip meals

Although you may have a busy schedule, you should always take breaks for regular, healthy meals. Not only will these meals give you energy and nutrition but they can provide much-needed breaks that will allow you to refresh your body and mind before jumping back into the books.

Drink water

You may be tempted to chug energy drinks or keep refilling that pot of coffee, but the caffeine and sugar in those drinks are only a temporary fix that can leave you irritable and with headaches when you come down. Caffeine is also a diuretic, which means you’ll be taking more bathroom breaks than normal. Downing high amounts of these drinks can also lead to a lack of sleep, which makes it even harder to study later on. Water is the best solution. It replenishes and hydrates with no side effects.

Get sleep

When you are rested, your mind is better able to process and retain information. In addition, sleeping gives your mind a chance to process all the information it’s been taking in and save it for long-term retention. A solid evening of studying, followed by a good night’s sleep, will put you in better shape for a morning test than will an all-nighter.

Avoid drinking

Drinking alcohol while studying can be extremely detrimental to information retention. It can also make you groggy and sleepy.

Eat healthy snacks

Studying on an empty stomach can be distracting, but reaching for a bag of chips or a pack of Twinkies every time you need a snack can have a destructive effect on your health. Eat brain food like sliced carrots, fresh fruits, or mixed nuts. Eating healthy snacks can keep you focused on getting an A rather than gaining the freshman fifteen.

Pace yourself and take breaks

One of the most important pieces of advice you can take is to pace your studying throughout the day or week. Don’t pull all-nighters that will leave you tired and unfocused at test time. And, when you study, get up once every hour or so to stretch your legs, go to the bathroom, take a quick jog, or eat. These little breaks give your mind and body a chance to refresh and energize for the next session.

Staying healthy while studying can take some work to break bad habits, but it can also provide you with great benefits like increased retention and focus. Now, go out there, get some sleep, eat healthily, and get the A you deserve.

5 tips to extra gorgeous and glowing skin

2022-06-29T09:11:00.000+03:00

The trick is to let your skin breathe easy in between the really special days so that it glows with its natural beauty and adds more glamour to your look.

Ready to try out these effective and super easy skincare tips? Take a look.

1. Avoid using hot water: If you love taking a hot shower and scrub your face with hot water, stop it right now. Hot water removes the natural oils from your skin and can make it look and feel dry. This means that your makeup may end up looking cakey! Use lukewarm or cool water instead.

2. Leave out the soap: As our skin gets older, it is best to avoid using soap-based cleansers on the face as this can also promote dryness. Instead, use a non-soap cleanser that will be gentle on your skin and will also remove the dirt and any other signs of pollution.

3. Read the label: To find out if your skincare products contain more chemicals or more natural ingredients. Avoid chemical-based products as much as possible, even if they are from the best and biggest brands.

You will be surprised at how some very simple and small brands have really amazing products that are all organic and natural. And not to forget they are really budget-friendly too!

4. Apply a home face mask: Who says you have to spend hours in the parlor to look good even if you don’t have that much time on hand? You can easily apply a home face mask according to your skin type that will give you similar results.

If you have dry skin, you can simply massage your face with a tiny drop of ghee. Leave it on for about 20 minutes and wash off. If you have oily skin, grind rice to a fine or coarse powder, make a paste with rose water and apply. Leave for 20 minutes and wash off.

5. Reduce the number of products: And this is not just during the festive season but on a regular basis. Unless you are really going out for a big event or have an important meeting to attend, try keeping your use of products to a minimum.

This includes makeup as well as skincare products. Honestly, your skin does not need too much to look good, and the more you let it stay natural, the more it will be able to breathe and get healthy.

Mommies, that’s all for now and I am sure you are going to try out at least one of this. Stay happy and look as beautiful as you are!!!! 🙂

Things ladies can do to get pregnant fast

2022-06-29T09:10:00.002+03:00

You may have spent most of your sex life trying to avoid having a baby, but now you've ditched the condoms and come off the Pill, getting pregnant may not happen as quickly as you expect. Are there things you can do to get pregnant fast? It's certainly possible.

Discontinue Your Birth Control

Obviously, if you want to get pregnant, you need to stop using birth control. What you may not know is that you may need time for your fertility to return. It depends on what kind of birth control you were using.

Have Lots of Sex

You could aim to have sex every day of your cycle, but for most people, this will lead to burnout, and it's really not necessary. Having sex at least three to four times a week boosts your chances for success because it increases having sex on your most fertile days. If you're only aiming for ovulation and you make a mistake, you may lose that month.

Frequent sex improves sperm health, too. Healthier swimmers mean you'll be more likely to conceive.

Optimize Your Baby-Making Sex

You may be able to get pregnant faster if you optimize your conception sex.

Research has found that sexual arousal plays a role in how much sperm is ejaculated. Female orgasm may also help with conception. Having passionate sex may help you get pregnant faster as well. That said, don’t stress about having an orgasm. It’s not required!

Optimize Your Fertility Health

In the short-term, there are quite a few things (many of which are probably obvious) that a woman can do—and not do—to increase her chances of getting pregnant.

Do's
Get enough sleep. Odd sleep and wake cycles can throw off the menstrual cycle, which is unlikely to lead to infertility but could make getting pregnant quickly more difficult.

Eat a balanced diet and drink plenty of water. Avoid binge diets or other extreme eating plans when trying to conceive.

Cut back on caffeinated beverages. It’s debatable whether or not they impact fertility, but since you want to get pregnant fast, whatever you can do to optimize your overall health is best.

Don'ts
Get too stressed out. It's still unclear whether or not stress leads to infertility. However, acute stress can throw off a woman's cycle. For those trying to get pregnant in a month or two, just a one-off cycle can put a serious dent in those plans.

Douche. When you do, you disrupt the vagina's natural pH balance, wash away cervical mucus(which keeps sperm moving), and partially eliminate good bacteria. You also increase your risk of vaginal infection and irritation, which can make it difficult to conceive.

Go Easy on the Pregnancy Tests

Taking pregnancy tests won’t change how quickly you get pregnant, but it can affect your perception of time. Especially if you take multiple early tests, “peeing on a stick” frequently can make the days and weeks feel much longer.

Instead, commit to only taking a pregnancy test when your period is at least one day late. In other words, if you expected your period on Tuesday or Wednesday of a particular week, don’t take the test until Thursday. Better yet, wait until Friday. It’s not easy to wait to see if you’re pregnant, but remind yourself that when you take an early test, you are more likely to get a false negative anyway. (In other words, even if you did conceive, the test may not reveal your success.)

Get Medical Help If You Need It

If you don't conceive within six months (if you're over 35) or within a year (if you're younger than 35), see your doctor.

Getting help doesn't mean you're giving up; it just means you're brave enough to find out if there's a reason why you're not conceiving, and whether you can take steps to address it.

Some causes of infertility get worse with time. Getting help when you need it may help you get pregnant faster with the help of treatment.

Courtesy/verywellfamily.com

Postpartum depression: What you should know

2022-06-29T09:10:00.001+03:00

Whether you or someone you love recently gave birth, here’s what you should know about postpartum depression.

You are not alone. 1-in-9 new mothers have postpartum depression. Symptoms include:

➧Feeling empty, sad, or overwhelmed
➧Feeling irritable or moody
➧Crying for no apparent reason
➧Having difficulty with memory and concentration
➧Having difficulty making decisions
➧Not enjoying activities you once enjoyed
➧Withdrawing from family and friends
➧Feeling like you are unable to care for your baby

You might be at higher risk of postpartum depression if you:

➧Have a personal history of depression or bipolar disorder
➧Have a family history of depression or bipolar disorder
➧Do not have support from family and friends
➧Were depressed during pregnancy
➧Had problems with a previous pregnancy or birth
➧Have a relationship or money problems
➧Are younger than 20
➧Have alcoholism, use illegal drugs, or have some other problem with drugs
➧Have a baby with special needs
➧Have difficulty breastfeeding
➧Had an unplanned or unwanted pregnancy

Postpartum depression is treatable.

Counseling and medication are effective in treating mood disorders, including postpartum depression. Treatment can improve your symptoms or make them go away entirely.

Your doctor can help.

Talk to your doctor about how you are feeling because your treatment can begin only when your depression is identified. When asked how you are doing during visits with your doctor or your baby’s doctor, be honest. There is no reason to feel embarrassed about your feelings. Mood disorders like depression and anxiety are medical conditions that require treatment. Follow up on any treatment or referral your doctor gives you.

You can ask for help.

Taking care of a newborn is a difficult job. It is difficult to find time to take even basic care of yourself, like sleeping, eating, and bathing when your baby needs constant attention. Ask your friends and family to help with caring for your baby so you can take care of yourself.

If you are dealing with postpartum depression, you’re not alone. Help is available, and you can feel better.

Tips for making your shopping the most healthful

2022-06-29T09:10:00.000+03:00

Healthy food choices are important for good health and well-being. Eating well means eating a variety of nutrient-packed foods and beverages from the food groups of MyPlate and staying within your calorie needs. This, combined with choosing foods low in saturated and trans fats, cholesterol, added sugars, and salt (sodium) will help to ensure that you are eating a healthy diet while helping to maintain a healthy weight. If you choose to drink alcoholic beverages, do so sensibly and in moderation.

Keys for making your shopping the most healthful:

➥Know Your Store!
➥Bring a List!
➥Use the Facts!

KNOW YOUR STORE

Grocery stores have thousands of products, with most food items grouped together to make your decision-making easier. Many grocery stores have sections where foods are shelved much like the food groups of MyPlate.
MyPlate food groups put foods with similar nutritional value together. These groups are:
➧Fruits
➧Vegetables
➧ Grains
➧ Milk (calcium-rich foods)
➧ Meat and Beans (protein-rich foods)

BRING A LIST

And stick to it! Healthy decisions start at home. Planning ahead can improve your health while saving you time and money. Before shopping, decide which foods you need, and the quantity that will last until your next shopping trip.

Consider creating a shopping list based on the MyPlate food groups to include a variety of healthy food choices. Think about your menu ideas when adding items to your list. Write your list to match the groups to the layout of your store.

Have everyone in your family make suggestions for the shopping list. Kids (and adults too!) are more willing to try new foods when they help to pick them.

USE THE FACTS

The Nutrition Facts that is! The Nutrition Facts panel on the food label is your guide to making healthy choices. Using the Nutrition Facts panel is important when shopping to be able to compare foods before you buy.

Enjoy food shopping while exploring different foods and learning about their Nutrition Facts. Healthy choices can make a healthy you!

Tips on how to add flavor to your food without using salt

2022-06-29T09:09:00.002+03:00

Salt (sodium chloride) is essential in the diet to maintain fluid balance. But having too much salt in the diet can lead to high blood pressure, which can contribute to stroke and coronary heart disease in later life.

☛Taste food before you add salt when cooking or at the table. You might not need it!
☛Cut down on the salt you add when cooking potatoes, pasta, and rice. After a while, you’ll find you don’t need to add any at all.
☛Add fresh herbs to pasta dishes, vegetables, and meat.
☛Use garlic, ginger, chili, and lime in stir-fries.
☛Make your own stock and gravy, instead of using cubes or granules. Or use low-salt bouillon.
☛Squeeze lemon or lime juice onto fish and into casseroles and stews.
☛Try using different types of onion – brown, red, white, spring onions, or shallots.
☛Use black pepper instead of salt, to season foods like pasta or scrambled egg.
☛Buy good-quality fresh ingredients as they will have more natural flavor.
☛Add fruit to meat dishes to give a naturally sweet flavor – for example, pork and apricots.
☛When making cheese dishes, use a small amount of strong cheese rather than a larger amount of milder cheese. Add a little mustard powder to bring out the cheese flavor.

3 FITNESS APPS YOU SHOULD KNOW ABOUT

2022-06-29T09:09:00.001+03:00

I’ve used these three apps on the regular to workout, track my fitness journey and track my strengths & weaknesses. Whether you’re a beginner, intermediate or fitness buff there’s undoubtedly something for everyone.

So to get you started on your fitness journey here are my top 3 fitness apps you need to know.

1. Nike Training Club

When Nike does something it’s always going to be epic.

With over 100+ Workouts, crisp clear audio and visuals. It’s hard not to get motivated. Heck, you can even work out with Serena Williams and Kevin Hart (virtually of course) and get fitter, faster, stronger anywhere. Three cool things about NTC; You get to measure your movements/NTCworkouts and other sports in the form of Nike Fuel. ii) It really is for everyone. intermediate to advance, men and women iii) Share progress and Inspiration with friends and make working out more fun. Compatible with (IOS) and (Android)

2. Bodyspace

Just like having a personal trainer in your pocket. Bodyspace is a popular social fitness platform designed to help build the best version of you. With numerous workout plans and nutrition guides from pro athletes and trainers like Jamie Eason, Ashley Conrad, and Lee Labrada. It brings a world of fitness knowledge to you in a simple and accessible way. All you do is choose a program based on your goal, experience level, gender, age, and duration of workouts per week. Then sync your body space program calendar with your phone calendar and get reminders/tips along the way.
My favorite feature has to be the workout tracker. As your working out you can record (sets/reps/weight/mood), watch exercise demonstrations, and track your progress. After completing training hit finish then check how much weight you’ve lifted and get motivated to go harder next time.

Compatible with (IOS) and (Andriod)

3. MyFitness Pal

When it comes to health and fitness 70% of your efforts come from balanced nutrition. Whether you’re trying to lose weight, maintain or put on muscle, MyFitnessPal helps determine the best things to eat to meet your goals. Probably the most popular fitness app and my favorite food diary app. Use it to track caloric intake in detail; calories, fats, protein, carbohydrates, sugars, fiber, cholesterol, vitamins, and more.

There’s a cool scanning feature that allows you to scan and track food using its barcode. Note this may not work with all the food barcodes in Kenya but you can still enter the nutritional info manually to create your own food database. Then simply add the food info anytime you’re tracking your meals. At the end of the day, you’ll get a nutrition summary with all your major nutrients, calories used plus water intake to see how things are going. Simple and very useful!
Compatible with (IOS) and (Android) with in-app purchases

So now with fitness at our fingertips let’s get out there and be the healthiest versions of ourselves!

Sure Body Building Foods for Better Fitness

2022-06-29T09:09:00.000+03:00

In the quest to build muscles and look perfectly fit, there is one thing you are may have been forgetting; diet. Perfect bodybuilding foods form the core part of the process building muscles and look perfectly fit. They say you are what you eat and Routine Health says eat wisely. For anyone wishing to get that big body, understanding the proper diet is a vital thing to do.

Though fats, vitamins, and even fibers play a key role in growth, proteins and carbohydrates do much on the bodybuilding process. You should base your focus on this. A diet full of foods that are rich in these nutrients will definitely guarantee great results.

Here are some sure bodybuilding foods to consider;

Chocolate milk - Downing chocolate milk after a tough workout can help replenish exhausted muscles and significantly aid exercise recovery, new research shows. Every home has some chocolate milk in the fridge. It is a good provider of sugars, proteins, and carbohydrates. Such a combination of workouts is what you need.

Avocado – Though they supply much fat to your body, their consumption aide offers your body with other nutrients that boost cell growth. Here is a simple avocado - banana shake recipe that can really work for anyone

Almonds - The perfect source of fiber and protein that is highly in demand for growth. More information on the great importance of almonds Read more

Eggs - Easy to cook and have been widely known for their protein supply to the body. It contains the highest value for protein. Ideas on how to prepare nice eggs click here

Yogurt - Consume this after workouts and see the results in no time. They contain a high concentration of proteins that you may not be able to get from natural bodybuilding foods.

Pea protein - Very convenient and affordable, but also effective in enhancing cell growth.

A combination of foods will with no doubt offer you the results highly craved for. Though there are numerous protein supplements out there on the market, it is advisable to try your best and go for foods rich in protein.

Fitness exercise alone cannot provide the desired result. Plan well for your workouts and include these bodybuilding foods in your diet for the effect you have been waiting for.

Tips to keep the inevitable wedding stress under control

2022-06-29T09:07:00.000+03:00

After the elation of the engagement can come the nightmare of trying to organize the wedding. It's supposed to be the happiest day of your life, yet with dresses to be found and fitted, caterers to plan, and venues to be booked, the strain of organizing a wedding can let even the calmest person fall under the pressures of stress.

I have a few tips to keep the inevitable wedding stress under control.

Less stress, more rest!

Rest is my number one health tip! I am committed to putting as little stress on myself this year as I possibly can. That means lots of yoga, early nights, practicing deep breathing, and treating myself to a massage when I can. I also go into the Stress-Free Zone – every day I take 20 minutes to simply rest without any phone, emails, or other distractions.

Avoid mass take-over

Along with the cards, gifts, and congratulations, you are also likely to get lots of unsolicited advice from people who see your wedding as a chance to fulfill their needs, not yours. Stay strong and stick to your dream and prior-plans, even if this upsets family dynamics. The reality is that although weddings tend to be for other people, marriage is for only two.

Say NO to some commitments.

I am just one month away from one of the biggest days of my life, so I am only taking on commitments I can handle while also planning a wedding! It is so important to be present and to enjoy the experience leading up to your big day – so I am always aware of that.

Disconnect from technology.

And be strict about it! Too much social media and laptop time are stressful. Your body can’t handle it. I make sure to say goodnight to my phone and laptop by 9pm, to ensure I rest well and give my eyes, body, and mind a much-needed break. And I love to take a full break from social media every Sunday.

Face your fears

By writing down anything you are afraid of, you may find that, on paper, the little things become silly rather than overwhelming. If not, write down possible solutions to each problem. For instance, if you are worried that it will rain, remember that you have no control over the weather, and if that does not help, hire white umbrellas.

Exercise less, but smarter.

Many brides put immense pressure on themselves to exercise like crazy. Instead, focus on movement – but not too much. A bride-to-be needs to recognize the importance of being gentle and kind to her body. I suggest 30 minutes a day is enough, and I think at least one rest day is essential too. You can learn more about my favorite bridal moves in this recent post.

Manifest a healthy relationship with food.

And yourself, too! I view healthy eating as the key to a less stressful life. Listen to what your body needs and don’t be too strict with yourself – this just leads to a more complicated relationship with food. Dieting will only add unnecessary stress to your wedding plans. Focus on balance and realize that “perfect eating” doesn’t exist.

Work-out your stress

If weight loss or fitness is your pre-wedding goal, don't just concentrate on hard-core aerobics and weight training; try taking a weekly pilates or yoga class, too. Mindful exercise will not only leave you, fitter, it will also ease tension and calm you down.

What to do after urinating to keep the vagina clean

2022-06-28T09:52:00.002+03:00

Like any other body part, you should maintain the proper hygiene of your vagina. Maintaining hygiene does not mean that you must smell like fresh flowers all the time. All you have to do is just make sure that you follow simple and effective hygiene practices to keep the vagina clean. Hygiene practices will save you from a lot of troubles related to an unhygienic vagina. The common one being in the form of urinary tract infections. And, of course, you would not want to face any of those troubles.

What to do after urinating to keep the vagina clean?

Wash the vulva with plain water

Several people make the mistake of washing the vagina instead of the vulva. Yes, you should wash your vulva with water and not the vagina. The vulva consists of the vaginal lips and the clitoris that you should wash after urination.
You should also know the reasons as to why avoid washing the vagina. Douching for the vagina is a big no! It can disturb the normal pH of the birth canal (vagina). If you frequently wash the vagina, it causes harm to the good bacteria and may lead to vaginal dryness. And as the good bacteria decreases, the vagina becomes more prone to contracting infections.

Use gentle, mild soaps only if necessary

Sometimes, using only mild soap to keep the vagina clean is fine. But it is not at all fine if you use soap (even a mild one) every time you clean the vulva and the vagina. To use the mild soap properly, open the vaginal lips and clean the folds with your hands gently. Just make sure that that soap does not enter the vagina. Using scented soaps escalates the chances of irritation. Hence, only use non-fragrant mild soaps that won’t disturb the pH of the vagina.

Wipe it and pat dry

Although it is a very simple tip, you must know the right way to wipe your vagina after urinating. The right way to wipe your vagina is from front to back. If you do it the wrong way (from back to front), it can be unhealthy for your vagina. Wiping from back to front can bring unwanted bacteria from the rectal area in contact with your vagina. And it may result in infection of the vagina.

Just one or two wipes are enough to clean. If you tend to over wipe the vagina, it irritates the skin. Sometimes, it may even result in either inflammation or infection. And you should only use unscented wipes to clean the vagina after urinating. The scented wipes can increase the chances of irritation and inflammation of the skin of vulva and vagina. And always keep it in mind to not insert the wipe inside the vagina to clean it.

Avoid excess wiping and washing of the vagina

You do not need to use the wipes and the mild soaps every time. The vagina is self-cleaning in nature, in the form of vaginal discharge. If you try to keep it extra clean after every time you pass urine, you might drag yourself in trouble. Too much wiping and washing with scented products will surely disturb the natural pH. Rashes and irritation are common symptoms you might have to face after too much wiping off and douching.

What to avoid while cleaning the vagina?

Do not scrub the vulva and the vagina just for the sake of cleaning it. This will do you more harm than any benefit.
After washing the vagina, only gently pat it dry with the wipe. Avoid rubbing the vagina too roughly.
Never use a rough cloth or loofahs to clean the vagina.
Do not use deodorants or scented products to keep the vagina extra clean.

Tips for maintaining the health and hygiene of the vagina

There are some things you can do to maintain vaginal health. Some of the common tips are discussed below.

After peeing, wipe from front to back.
Never go from anal sexual activities to vaginal before cleaning.
Always pee before and after sex.
Wear cotton underwear to keep your intimates airy.
Change sanitary napkins regularly, if possible every 4-6 hours.
Do not douche the vagina with chemicals at all.
Do not shave off pubic hair.
Use soft wipes or tissues to wipe the vagina.
Do not wear tight-fitting clothes that can restrict air circulation around the vagina.
Rinse under-clothes properly with mild detergent.
Change sweaty or wet clothes as soon as you can.

Always make sure that you wash your hands thoroughly after urinating and cleaning the vagina. Wash the hands with soap and wipe them clean. Plain water does not serve the purpose of getting rid of unwanted bacteria after urinating. Washing the hands properly with soap is even better than just using sanitizer, it does not completely kill the harmful bacteria.

Change your underwear every day for hygiene purposes. Also, you must change the sanitary napkins after 4-5 hours. This will keep your vaginal health safe from unwanted bacterial growth.

If you notice any unusual changes such as rashes, itching, or irritation, then reach out to a gynecologist. Other symptoms indicating an underlying infection or problem can be excess or foul-smelling vaginal discharge. Also, if you experience vaginal dryness, then do not leave it unattended. Leaving the above-mentioned symptoms unattended can cause the symptoms to grow severe with time.

Going for self-medication when you face any irritation in or around your vagina can backfire. Popping in medicines without consulting a specialist can cause side effects and allergies.

When to see your gynecologist?

See a gynecologist if you experience one or more of the following signs and symptoms-

Pain while urinating or during sex
A pungent and fishy vaginal odor
Blisters, sores, or warts around your vulva or vagina
Unusual vaginal discharge
Thick white vaginal discharge that resembles cottage cheese
Continuous vaginal itching
Unexplained bleeding or spotting for many days

It is always a good idea to see a gynecologist near you about your vaginal health if you have any other doubts, questions, and concerns. Also, make sure to undergo regular Pap smear to screen for cervical cancer.

Vagina Facts That Will Completely Blow Your Mind

2022-06-28T09:42:00.002+03:00

Considering that discussing vaginas is no longer a taboo topic, it’s incredible how little most women actually know about theirs, from the anatomy, monthly changes, hygiene and various sensations experienced. So, in the interest of female education, we’ve summed up a few things that may or may not surprise you about yours.

We should be using the term ‘vulva’ instead of vagina

Technically speaking, the vagina is actually the elastic, muscular canal that connects the vulva to the cervix and uterus. Vulva is the correct term to use when referring to the external female sex organs. This encompasses the pubis, urethral opening, clitoris, labia minora and the labia majora and vaginal opening.

External female genitalia

As you can see in the diagram, the external structure of the vulva consists of the labia majora, which are the outer lips of the vagina, the labia minora, the inner lips and the clitoris, a highly sensitive, erogenous zone that contains more nerve endings than any other part of a woman’s body.¹

The vagina is positioned at a 130-degree angle

The vaginal canal is set at an angle in your body, which is why sometimes during sexual intercourse or the insertion of a tampon it may feel like you are hitting a wall.

You do not urinate from your vagina

This may surprise you, but there are actually three holes ‘down there’ and not just two. While men urinate from their penises, women urinate from the urethra (a tubular structure that carries urine from the bladder to outside of the body). From front to back the first hole is the urethra and then the vagina, which is above the anus.

The rainbow nation of vulvas

While porn stars may portray a seemingly different picture, every woman’s vulva actually looks different. Some labia majora (outer lips) are tucked in and some hang down, some are symmetrical and others asymmetrical. You get both long and short outer lips.

Labia minora also differ in their appearance and size, and it is important to remember that when comparing yourself to porn stars, many have undergone labiaplasty procedures to cosmetically alter the appearance of the labia minora.

The colour of vulvar anatomy is also completely different from one individual to the next, ranging from light pink to dark brown.

The purpose of pubic hair

Yes, believe it or not, pubic hair has a job. It takes on the role of a protective barrier to the genital tissues and vaginal opening. It also acts as a barrier against infection. Makes you think twice about that Brazilian wax doesn’t it?

The similarity between a penis and a clitoris

These two structures are more similar than you realise. Just like the penis, the clitoris has the frenulum (the small fold and ridge of skin that supports motion) and a prepuce (or ‘clitoral hood’ is a fold of skin that covers it). The clitoral hood is comprised of the same kind of tissues that make up the foreskin in males. Like the penis, the clitoris has erectile tissues that are activated upon arousal.

Few women orgasm from vaginal penetration

Most women do not reach a climax through vaginal penetration and need clitoral stimulation to orgasm. This can be achieved through masturbation, manual or cunnilingual stimulation by a sexual partner.

Female ejaculation

Most women do not ejaculate during an orgasm, but if you do, this is considered normal. Female ejaculation can occur as the result of two different phenomena that most are not aware of.

If ejaculate is produced in a small amount with a milky or cloudy appearance, it is most likely emitted from the paraurethral glands located inside the urethra. If the fluid is clearer and more than a cupful, it is usually urine diluted with substances from the female prostate. Either way, for the women who experience this phenomenon, the sensation is orgasmic and differs from urinating.

Lubrication is important during intercourse

Sufficient lubrication of the vagina prevents painful sex and tissue tearing. Vaginal lubrication is affected by the level of oestrogen in the body. Things like taking birth control, menopause and breastfeeding can alter oestrogen levels.
The lower your oestrogen levels, the more difficult it is for your vagina to lubricate naturally.

As women age natural lubrication tends to dry up and the administration of topical oestrogen treatments or the use of manufactured vaginal lubricants may be required.

If you are dealing with a very dry vagina you should speak to your doctor and seek a solution.

Vaginal farts are a real thing

Otherwise known as “queefing”, vaginal farts will occur in most women at some point in their lives, especially during exercise and intercourse which traps air in the vagina.

The shame of painful sex

It’s important to note that intercourse should not be painful in any way. Even in today’s forward-thinking world, many women are still too embarrassed and ashamed to talk about it. Should you experience any form of pain during sex, visit your doctor or gynaecologist, often the cause is easily resolved.

Catching an STD is still possible when using condoms

You can still catch some STDs (Sexually Transmitted Diseases) even if you use a condom. STDs such as herpes, HPV, pubic lice and molluscum contagiosum are still transferable due to the fact that the vulva can still come into contact with the infected skin of the scrotum (or vice versa), thus passing on the infection.

Orgasms help with period pain

It is said that having an orgasm can help to relieve menstrual cramps. This is due to the increase of blood flow that occurs when climaxing. In addition, when you orgasm, your uterine muscles contract and release chemicals into the brain that generate a natural pain reliver for menstrual cramps.

Pink Balls are a real thing

Women have their own version of the condition referred to as ‘blue balls' which is normally associated with men who experience discomfort in the penis and/or testicles due to sexual frustration and can also experience a degree of discomfort as a result of sexual frustration.

Vaginal discharge changes

The quality and quantity of vaginal discharge can vary due to the various stages of your menstrual cycle. It usually starts off whitish with a creamy tint when your cycle begins. The amount of discharge then increases along with the sensation of wetness and transparency as you near ovulation. When ovulation begins, discharge becomes slightly thicker and has more of a gooey texture (similar to that of egg whites).

Vaginas are all about that pH Balance

In order for sperm to survive and swim inside the vagina, the vagina maintains an acidic environment with a pH balance of 4.5.

Pregnancy and childbirth changes your vagina

Pregnancy and natural childbirth change your vagina in various ways:

During pregnancy elevated levels of the hormone oestrogen are present, keeping your vagina well lubricated. After giving birth this drops off and causes vaginal tissues to shrink and thin, often leading to feelings of dryness.
Directly after natural childbirth your vagina and perineum (the area between the vagina and anus) may be exceptionally tender and even painful.
If you tear during birth or have an episiotomy (a surgical incision of the perineum and posterior vaginal wall) you may be left with scar tissue that can cause pain during sex.
The size and shape of your vagina may be altered, and you may find that your vagina is wider than before.
Pelvic floor muscle tone may change, and this can affect the strength of orgasms (although Kegel exercises can help to restore muscle tone to its previous state)

Rest your vagina after childbirth

Whether you have had a C-section or natural childbirth, most physicians recommend taking at least four to six weeks off before engaging in any vaginal penetration so that the vagina can heal properly.

Kegels! Kegel! Kegels!

It is recommended that women do Kegel exercises after childbirth to strengthen the vaginal muscles again. Kegels are easy to do and can be done almost anywhere at any time.

Start by making sure that you are strengthening the right muscles. First pretend that you are preventing yourself from passing gas or urinating by holding it in or if you’re going to the toilet, physically try to stop your urine stream midway through. Feel that contraction in your pelvic floor? Good.
With an empty bladder either sit or lie down.
Begin by breathing in deeply and squeezing in the pelvic floor muscles and holding them tight for a count of eight. Be sure not to tighten your thighs, chest, stomach or buttock muscles.
Relax and release the pelvic floor muscles for a count of ten.
Continue to repeat this exercise for three times a day.

Vaginas self-clean

The glands located in the lining of the vagina release a fluid that is designed to naturally lubricate and cleanse the vagina. When you use certain soaps or cleaning devices, these can interfere with the vagina’s natural pH balance and trigger infections like thrush. To avoid this, you should only use soap on the outer labia.

Douching is a thing of the past

Today, douching is considered to be more harmful than beneficial as it disrupts the natural balance of bacteria and can lead to an infection.

Vaginas all smell different

There are a variety of factors that go into the smell of your nether regions.

Every single woman has a different odour due to their choice of fabric when it comes to underwear, hygiene level, diet, gland secretion and the unique mix of internal bacteria.

The pap smear screen

Some women do not know this, but a pap smear can only screen for viral infections such as Human Papillomavirus (HPV) and the resultant abnormal cells that have the potential to cause cervical cancer. It does not check or screen the condition of your uterus, ovaries and colon for cancer and other illnesses. It is important to visit your doctor at least once a year for a full check-up which should involve a sonar scan.

What Women Should Know About Douching

2022-06-28T09:23:00.003+03:00

Douching is a process in which water or fluid mixture is used to cleanse or flush out the vagina. According to reports, approximately one in four U.S. women between the ages of 15 and 44 douche. However, this practice is not recommended by doctors. There are a number of health issues that can be caused by douching, such as a higher risk for vaginal infections or sexually transmitted diseases. It can also lead to difficulties conceiving.

What's Douching And How Does It Work?

Douche is a French word that translates to "wash" or "soak." As mentioned above, it describes the process of using water of a fluid mixture to clean the vagina.

The majority of douches you'll see on store shelves are prepackaged mixtures in a bottle or a bag. Common ingredients include water, baking soda, iodine, and vinegar. The liquid is squirted into the vagina using a nozzle or a tube. The mixture exits through the vagina as well.

The process of douching is different from cleaning the exterior of the vagina when you're showering or bathing. You won't harm your vagina if you clean it on the outside using warm water. However, douching can put you at risk for a number of health issues.

Because of this, doctors generally advise against douching.

What Popularized Douching?

Many people are surprised to know that douching has been around since the early 1800s. Initially, it was used as a type of contraception. Maurice Eguisier, an obstetrician in France, was the creator of the first modern device for douching. Even though there wasn't any evidence that showed douching was effective, it was used to promote vaginal hygiene and as a type of contraceptive.

Can I Clean My Vagina By Douching?

Doctors advise against douching. It's possible to clean your vagina without any sort of douche. The body is designed to flush out and clean the vaginal area naturally. If you smell an unusual odor, or if your vagina seems irritated, that's a sign of a problem.

You're at a higher risk for infection or sexually transmitted disease when you douche.

How To Safely Clean The Vagina

Ideally, you should trust your vagina to keep itself clean. The vagina is self-cleaning and produces mucus that can wash away many substances, from semen to blood to discharge. You can clean the outside of your vagina with warm water.

Speak to a doctor or another medical professional if you have concerns about vaginal odor. However, you should be aware that even a clean vagina that's perfectly healthy will have a mild odor over the course of the day. Your vagina may have a stronger or musky scent if you've been engaging in physical activity, but this isn't abnormal in any way.

You can make sure that your vagina stays healthy and clean by following these simple steps:

Use warm water to clean the exterior of your vagina. If desired, you can use mild soap as well. However, if you have any sort of infection or skin that's on the sensitive side, even a milder soap could lead to irritation.

Stay away from products that are scented, such as sprays, powders, and even scented tampons or pads. Any scented products can put you at greater risk for developing an infection.

Why Douching Should Be Avoided

The majority of doctors suggest that women avoid douching. The vagina needs to maintain the proper balance of healthy bacteria and acidity. Douching can get in the way of that balance.

Ideally, the vagina should have both helpful and harmful bacteria. When there is an appropriate balance of bacteria, the vagina is able to remain acidic. This helps to reduce the risk of infection and other types of irritation.

When you douche, you can eliminate healthy bacteria in the vagina and cause more harmful bacteria to develop. This could cause bacterial vaginosis or a yeast infection. If you have an infection already, douching could cause harmful bacteria to be pushed into your ovaries, fallopian tubes, and uterus.

This could cause you to develop PID (pelvic inflammatory disease), which is very serious.

How Prevalent Is Douching?

Reports say that approximately one in four U.S. women between the ages of 15 and 44 practice douching.

These studies showed that douching is more common for teens. The same reports indicated that women who are Hispanic or African-American are more likely to douche.

There is no evidence to show that douching is healthy. However, there is evidence that connects douching to health issues.

What Are The Health Problems That Have Been Linked To Douching?

Some of the health problems associated with douching (source) are:

Vaginal infections, like bacterial vaginosis. Women that practice douching at least once each week are five times more likely to experience bacterial vaginosis than women that avoid douching.
Pelvic inflammatory disease, an STI-linked infection that affects the reproductive organs.
Issues with pregnancy, such as ectopic pregnancy or preterm labor.
Sexually transmitted diseases, such as HIV.
Dryness or irritation in the vagina.

Experts are still trying to determine whether women who have increased risk for these types of issues douche more frequently or if these issues are actually caused by douching.

Can Douching Prevent Sexually Transmitted Diseases?

Whether you douche prior to sex or afterward, it does nothing to prevent STDs. As a matter of fact, douching actually removes some of the bacteria in your vagina that can protect you against infection. This can put you at increased risk for a number of sexually transmitted infections. For example, the risk of HIV transmission is increased.

Can Douching Eliminate Vaginal Odor?

If you're trying to get rid of odor or deal with other issues, such as itching and burning in the vagina or unusual discharge, douching won't help. Douching could mask an odor temporarily.

However, in the long run, it will actually worsen these problems. You should contact a doctor or another professional any of the following symptoms:

Foul-smelling vaginal discharge
Itching accompanied by a thick discharge that's white or yellow-green
Swelling, burning, or redness in the vaginal area
Pain or increased discomfort during sexual intercourse
Pain during urination

All of these symptoms are indicators of a sexually-transmitted infection or vaginal infection. Instead of douching, you should see a medical professional. If you douche ahead of your appointment, it will be more difficult for the person treating you to diagnose the problem.

Can Douching Prevent Pregnancy Or Cause Issues?

The practice of douching can make it more difficult for women to conceive. It can also cause numerous issues during pregnancy, including:

Difficulty conceiving. Women that douche once monthly or more have a harder time conceiving than women that don't douche.
Increased risk of ectopic pregnancy. Women that douche are at increased risk for ectopic pregnancy or damaged fallopian tubes. An ectopic pregnancy is a pregnancy in which the fertilized egg attaches to the fallopian tube rather than the uterus. If it isn't treated, it can be fatal. It can also make it more difficult for women to conceive in the future.
Increased risk of preterm labor. When you douche, your risk of early childbirth is higher. According to one report, women that practiced douching while pregnant were more likely to give birth before their due date. This puts both mother and baby and risk.
Douching after sex cannot prevent pregnancy. Douching should not be used as a form of birth control. If you had unprotected sex, or if your method of birth control failed, you can prevent pregnancy with emergency contraception.

If you are not on birth control, you should discuss options with a medical professional.

What Makes Yellow Watermelon Special

2022-06-27T15:29:00.001+03:00

The reddish-pink color of a watermelon is reminiscent of the heat of summer days and picnics with the family. But people are starting to replace the nostalgic red watermelon with a trendier and more unique watermelon bearing a similar green rind but with a bright yellow inside. So, what exactly is yellow watermelon, and how does it differ from the common red watermelon?

Red vs Yellow Watermelon

Yellow watermelons lack lycopene, which is the chemical that produces a reddish color in fruits and vegetables like tomatoes and red grapefruit. While the large amounts of lycopene in red watermelon give it a pinkish-red inside, the lack of lycopene in yellow watermelon yields a yellowish color.

Surprisingly, yellow watermelon was cultivated before red watermelon. Yellow watermelons were bred to have higher lycopene content once watermelon became more popular, which turned it redder over time. Originating in Africa, this yellowish kind of watermelon is said to have a somewhat sweeter flavor and a thicker rind than its red cousin.

Nutritional Benefits of Yellow Watermelon

In terms of nutritional value, yellow watermelon amounts to about 46 calories in a cup and makes for a wonderful snack. Similar to red watermelon, yellow watermelon is high in vitamins A and C, which can support the immune system and skin health. Unlike red watermelon, yellow watermelon contains more beta-carotene, which is an antioxidant that may protect against cancer and eye diseases.

With its many health benefits and low-calorie count, yellow watermelon is a great choice for anyone who's looking for a sweet, refreshing snack. This yellow fruit can also be used for desserts, such as fruit tarts or smoothies, or it can also be included as a topping on a creative salad. It can also be juiced for a refreshing drink that retains the yellow watermelon's original flavor. Not only can yellow watermelon aid with detoxing and prevent bloating, but the high percentage of water can also keep you hydrated for the whole day.

How to Pick the Best Watermelon

Yellow watermelon is generally interchangeable with red watermelon, and I would personally choose whichever is cheaper at the grocery store. That said, for those who have not tried yellow watermelon before, I would highly recommend it.

If you're at the grocery store looking for a nice, ripe yellow watermelon, check for melons that have a creamy yellowish spot on the rind. A ripe watermelon, yellow or red, should feel quite heavy and should also make a hollow sound if you lightly thump it. Watermelons are usually the tastiest during the summer, but that shouldn't stop you from picking up a yellow watermelon any time of the year.

Foods and Supplements to Improve Sexual Endurance In Bed

2022-06-27T10:48:00.002+03:00

There are plenty of other tips and tricks that have been discovered through the years which can help boost low sexual stamina. Foods and supplements may be less effective compared to medical treatments, there’s no real harm in trying any of the following:

Eat more Capsaicin: This is found in chili peppers, sweet peppers, and ginger root.
Load up on potassium: This helps keep cells hydrated and boosts metabolism, so grab a bunch of bananas, low-fat yogurt, spinach, and quinoa on your next trip to the store.
Activate the Omega-3s: These fatty acids help balance your sex hormones, and can be found in tuna or other oily fish, flaxseed, walnuts, and kale.

There are also some dietary staples that are high in L-citrulline and L-arginine amino acids, which may help you maintain an erection and increase sexual duration. The best part is, these can be found throughout a bunch of great tasting and easily-accessible foods, such as:

Watermelon
Onions
Salmon
Red meat
Whole grains
Milk
Legumes and nuts
Dark chocolate

Finally, men looking for ways to increase their sexual stamina should focus on some self-improvement. Your mental health is also an essential factor. If you are depressed or stressed out, your emotional state can outweigh nearly all other factors when it comes to its effect on erectile dysfunction. Switching your diet and exercise won’t help much if your head isn’t in the game. It’s essential that men overcome the stigma of therapy and pursue it as a legitimate option for all manner of sexual—and other—ailments.

WHY I LOVE ORANGE FLESHED SWEETPOTATOES AND I KNOW YOU WILL TOO!

2022-06-27T10:06:00.001+03:00

Some have wondered "can you eat sweet potato raw without cooking it?" Yes, you can eat raw sweet potatoes safely. Most people won’t get sick after eating them, and if you do, the symptoms usually aren’t severe.

They may be safe for humans, but they can be bad for some animals, so don’t share raw sweet potatoes with your pets.

Raw sweet potatoes have a lot of fiber, but this can make them harder to digest. This is why they’re normally cooked before eating.

If you do eat raw sweet potatoes, you may experience gas and bloating, but this isn’t usually serious.

For the most part, it’s unlikely that raw sweet potatoes will make you sick. Just make sure that they’re fresh and that you wash them well before consuming them.

Are Raw Sweet Potatoes Healthy?

Raw sweet potatoes are good for you. They’re low in calories, contain a lot of water, and offer some protein and fiber. They also have barely any fat or carbs. If you leave the skin on, you also get almost four times your daily recommended dose of Vitamin A. The root has more nutrients to offer too.

Vitamin A supports your vision and immune system health. You must get enough of this nutrient in your diet each day. Simply adding one raw sweet potato as a snack is more than enough to give you all the Vitamin A that you need.

Benefits

It has high starch content, has no saturated fats or cholesterol, and contains high levels of many nutrients, such as fiber, antioxidants, vitamins and minerals.
It contains the highest rate of carotene and vitamin A in all vegetables that stem from a root. Vitamin A helps with vision and healthy skin. The raw yam also has vitamin B5, B6, B1, niacin, and riboflavin, which help with the metabolic process.
It also includes elements that help break down carbs, enzymes, and proteins, which are magnesium, manganese, and potassium. Many of the minerals raw yams contain serve an additional function-help to prevent lung and oral cavity cancer as well.
It has sugar in it, but the sugar raises the blood sugar levels at a slower rate than even some fruit sugars. It is highly recommended for those suffering from diabetes.
Even the leaves of the plant have more minerals and health benefits than other tubular vegetables. The leaves are even healthier than the sweet potato itself with higher contents of iron, folates, potassium, and vitamins C and K, while having a lower salt rate.

Side Effects

Raw sweet potatoes have an enzyme inhibitor that stops the trypsin enzyme from digesting proteins. The higher the protein in a raw yam, the higher the number of these inhibitors it has, thus making it hard to digest. However, this inhibitor is broken down in the cooking process.

What’s more, it also contains raffinose, a sugar partially responsible for farts. It is one of three plant tissue sugars that cannot be digested in the stomach-the other 2 are verbascose, stachyose and raffinose. These sugars end up being broken down in the intestines, resulting in CO2 and hydrogen necessary for flatulence.

Conclusion

You can eat raw sweet potatoes safely, just make sure that you don’t confuse them with yams! Sweet potatoes are very nutritious and can have many health benefits.

Who of us doesn’t want to enjoy such benefits? It’s still a challenge to educate the public about the benefits of orange fleshed sweetpotatoes, of their value and nutritional punch, and to demonstrate how resourceful the vegetable is, in terms of ease of preparation and range of uses. There’s a translated Chinese proverb that says “When someone shares something of value with you and you benefit from it, you have a moral obligation to share it with others too.” You promised, so…DO yours and spread the love please! I have done mine.

SURPRISING HEALTH BENEFITS OF SMILING

2022-06-27T09:45:00.000+03:00

SMILE - Use your smile to change the world; don’t let the world change our smile

Charles Darwin was one of the first person’s to suggest that our expressions may actually intensify our feelings. This theory is commonly known as the 'feedback loop' or even 'facial feedback hypothesis'. Simply using the same muscles as smiling will put one in an instant happy mood. That is because use of those muscles is a part of how the brain evaluates mood. A smiling expression feeds on how we experience mood, therefore making us feel happier or even a joke seem funnier.

What constitutes of a real smile?

The importance of the eyes and forehead when smiling authentically are very critical. The genuine smile involves not just the muscles around the mouth, but also the ones that cause the cheeks to raise and the eyes to crescent. People who smile just with their mouths (let’s consider the “say cheese” smile when taking a photograph) don’t experience the same rewards as those who are smiling with their entire face; yes, no doubt they do experience some of the benefits, just to a lesser degree.

People who tend more easily toward duchenne smiles self-report better life satisfaction and marriages; hence, it may be worth learning and experiencing how to smile with more of your face in the long run.

Fake it till you make it

Smiling can trick your brain into believing you are happy which can then spur actual feelings of happiness. But it doesn’t end there. Study shows how the brain is connected to the immune system “over and over again”; depression weakens your immune system, while happiness on the other hand has been shown to boost our body’s resistance.

What is superb is that just the physical act of smiling can make a huge difference in building your immunity. When you smile, the brain sees the muscle’s activity and assumes that humour is actually happening. It does not bother to sort out whether you are smiling because you are genuinely joyous, or because you are just pretending.

Even forcing a fake smile is considered to legitimately reduce stress and lower your heart rate. There are plenty of more studies out there to make you smile. Smiling helps reduce the body’s response to stress and lower heart rate in tense situations; another study linked smiling to lower blood pressure, while yet another suggests that smiling leads to longevity.

There are too many good things that come from smiling for you in order to not to make your smile a priority in your life. Be proactive and take care of your smile every day. It is not only about how your smile can change how people perceive you; it can also affect other people’s health and well-being. We all deserve a happier, less stressful life, so share your lovely smile with others and you will bring good things not only into your life, but into the lives of those around you as well.

Smile, its free therapy!

Let us list down the multiple benefits of Smiling:

Smiling is very good for your health

You tend to think of a smile as a result of positive emotions or stimuli, but it turns out that your smile can actually affect your stress levels and productivity, too. Smiling also releases endorphins, which improves your mood, helps you relax, and lowers your blood pressure. Endorphins are the same chemicals you get from working out or running, resulting in what is known as a runner’s high. Smile more to get that high without running. Smiling is so contagious, the benefits of your smile extend beyond your own body to the people you engage with.

Smiling may help you live longer

If smiling can contribute to less overall stress, and lower stress levels tend to prolong lifespan, then smiling prolongs lifespan, isn’t it? Yes! It turns out that the frown upside down makes up for lost time. Studies have shown people who smile are viewed by others as more attractive, reliable, relaxed, and even far more sincere. Seeing a smiling face activates the orbit frontal cortex, the region of your brain that processes sensory rewards. This in turn suggests that your brain feels rewarded when you see a smile.

Improves your heart health

The release of endorphins through smiling increases blood flow. Smiling has been associated with an increased HDL (the good cholesterol) levels in the body. Smiling also lowers the stress hormones (cortisol, adrenaline and norepinephrine). Thus, smiling and laughing more can improve overall heart health for sure!

Maintains your blood pressure

Neuropeptides are essentially required by the nerve cells for communication. These neuropeptides are responsible for the release of the happy chemical messengers (neurotransmitters) of the brain like dopamine, endorphins and serotonin. Whenever you smile these neurotransmitters are released in the body which not only relaxes the body but also helps manage your heart rate and blood pressure.

Gives a boost to your immune system

Smiling and laughing initiates the release of serotonin in the body which increases the sense of happiness and well-being in the body. Serotonin also helps boost the immune system as it stimulates monocytes and lymphocytes (which are types of white blood cells that fight against infections in the body) and also regulates the release of cytokines (chemical messengers of the immune system).

Smiling tends to improve your relationships

People find you more attractive when you smile. Studies show that different areas of the brain light up when looking at pictures of people who are smiling versus who are not smiling. People who are smiling to any degree are generally labelled more attractive (and women are considered more trustworthy) than those with neutral expressions.

Smiling improves effectiveness in the workplace

The benefits of smiling extend beyond interpersonal relationships to even the work environment. Smiling at your co-workers creates moments of connection that lead to greater productivity and teamwork. People in the service industry prove to have a more positive effect on customers when they smile. People in leadership positions tend to favour their employees who smile more regularly.

Smiling boosts your activity

Not only can smiling make you feel happier and more positive, but it can also help you become far more productive. Studies have shown that being happy has a great effect on productivity in the workplace.

Smiling can cause us to be happy and experience happier emotions! This helps us to become more productive as we can have a better mindset. Although, this can also be said for the opposite, negative emotions can cause us to become drained and less productive, so best to keep on smiling.

You will make a better leader

If you are in a position of power or want to be in one, smiling may be the key to your success. Smiling is a more effective leadership technique than having great management responsibilities. The next time you really want to show off those leadership skills, just smile please. Kill them with success and bury them with a smile!

Smiling more often makes you look younger

Smiling can also make you look younger than you are! On an average, the research has shown that you normally can look about three years younger. When you smile, it can naturally lift your face up and can fend off any frown lines that you may get. As a result, this can help you look younger. A smile is an inexpensive way to improve your looks for sure.

You will come across as more attractive

Smiles are so attractive for more reasons than one. A smile suggests that you’re likeable, easy going, and empathetic. In fact, smiling actually makes you more attractive to those you smile at.

You tend to be more approachable

Turn that frown upside-down if you want to make some friends please! Studies have found that people are more willing to engage socially with others who are smiling. A smile is indeed an inviting facial expression that tells people you are willing to talk and interact with them.

Smiling will make you far more comfortable

Our natural tendency is to stick to things that are familiar, but smiling tends to decrease this need. A study found that smiling can make you more comfortable in situations you would otherwise feel very awkward in.

You tend to be more trustworthy

If you want to improve your credibility, simply smile more. What could be easier than that? Trusting doesn’t come easily to many, but smiling at someone may definitely help. A smile can mean more than a pleasant greeting. Learn how to maximize your daily smiles to improve your health and relationships.

Practice makes one perfect

Practice makes one perfect—Children smile, on an average, 400 times a day, whereas the happiest adults only smile 40-50 times a day.

Consider the hidden power of smiling, that smiling is like a superpower. But unlike the power to fly or to become invisible, this one can be learned, practiced diligently, and improved upon of course.

So do watch a funny movie or even a sitcom, play more with your kids, hang out with happy people and practice calling to mind someone who really lights you up when you are posing for a picture. The smile on your face could literally make you happier, healthier, more effective, way more attractive, and you will live a longer life. Doesn’t the thought of that make you smile?

Why stress is not good for your well being

2022-06-27T09:36:00.006+03:00

Is stressing killing you? Are you dealing with it or you are just suppressing it? Well, watch out because stress has taken many to the grave. Identify your stressors and deal with them immediately.

Let us see why stress is not good for your well being.

#1. Ulcers and acidity: Ulcers and acidity do a lot of harm to the body. They are mainly caused by acidic foods and stress. Signs of acidity and ulcers include, pain in the upper part of the stomach, chest and even backaches. Acute ulcers can lead to severe symptoms such as vomiting, nausea and bloating.

#2. High blood pressure: When one is stressed, the body’s blood pressure and heartbeat increases. Learn body relaxation strategies and ensure that you get enough physical and mental rest. It is also advisable to eat the right foods to avoid lifestyle diseases which may worsen an already bad situation.

#3. High blood sugar: Stress can trigger the liver making it release excess glucose in the body. This may in turn lead to diabetes and other related diseases.

#4. Insomnia or lack of sleep: When a person is stressed, they are likely to get sleep deprivation. Lack of sleep makes a person irritable. It also makes the affected person feel tired constantly with frequent headaches. A person in such a state may not be productive in their life.

#5. Low immunity: A stressed person’s body is prone to many diseases and infections. For example, when stressed, a simple infection like a common cold, can take longer than usual.

#6. Memory loss: Stress and anxiety can lead to forgetfulness and poor concentration. Prolonged stress may lead to dementia and other mental disorders.

#7. Aging: Stressed people tend to age faster than normal. They get wrinkles and their skins loosen earlier than usual. Sometimes you can tell that a person is stressed by just looking at their face or skin.

Stress has ended the lives of so many people and we should all watch out to avoid being victims. Check the red alerts in your life. What you cannot handle should not bother you.

Have a write up of all your stressors. Identify what you can handle and leave out what is beyond you. Also, have a clear plan of how you need to deal with the items on the list.

Avoid procrastination as this is one of the leading causes of stress. Postponing tasks that ought to be done will lead to anxiety, stress and depression.

Learn how to manage your time well. Good time management reduces a lot of our stress because we are able to accomplish our goals in good time.

How to use (dispose) a sanitary pad - A stepwise guide

2022-06-24T14:52:00.000+03:00

Congratulations on your first period! It’s a big sign that you’re growing up. It is absolutely normal to feel anxious and nervous. However, it is a beautiful journey to embrace, and with the right knowledge, there’s nothing to stop you from becoming a confident woman. One of the first things you need to know about periods is how to use a sanitary pad. And we are here to help!

Sanitary pads are the most common hygiene products used by girls. Knowing how to use a sanitary pad will help you manage your period effectively & give you confidence. It may take you some time to understand your period and settle on the ‘right’ type of sanitary pad. Meanwhile, here is how to use a sanitary pad.

Wash your hands – Ensuring hygiene is the first and the most important step. You want to have clean hands when you’re using a pad.
Unwrap the pad – Remove the sanitary pad from its wrapper. Peel off the long center backing and stick it on your panty.
If the pad has wings, remove the adhesive from the wings and fold those around the outside of the panty to keep it in place. This helps leaks during heavy flow.
Dispose the unwanted wrapping. If you’re already wearing a pad, then wrap the used pad in the wrapping & throw it in the dustbin.

Pads come in different sizes & with different features meant for different needs. Whether it is long pads for the night when you want to avoid staining the bed, thick pads for heavy bleeding, or you are looking for thin panty liners to keep your panties stain-free from spotting, you will find a large variety in the market.

You should choose an appropriate pad for you that offers the right amount of thickness, absorbency, shape and size.

Some women prefer wearing a pad all the time as it keeps them fresh. This is a wrong notion. Do not wear a pad when you are not menstruating. Your vagina needs to breathe; unnecessary wearing of pads will lead to bacteria growth. Stick to cotton underwear for your regular use as it is the freshest and lets your intimate part breathe.

When to change the pad?

To avoid any rashes or skin infection, it is vital that you change it every 4-6 hours, of course odour is one of the other factors. Even if your pad has not been completely used, change it anyway. The vaginal blood and mucus that your body is eliminating should not be in contact with your skin for too long. Do not forget to thoroughly wash your hands before changing the pad; it is important to stay hygienic.

The next important thing is to always keep extra pads in your bag. In the beginning, when you start getting your periods, they may be irregular or you may feel the need to change it, so its important you’re always prepared.

We hope that this helps you understand on how to use a napkin & be better prepared to take on the world!

How to Dispose of Sanitary Pads

There is one main, unbreakable rule regarding the disposal of sanitary pads. And here it is. Never ever flush a sanitary pad. Always bin it.

Okay. Now that very important rule has been established, here are some tips on how to dispose sanitary pads elegantly and discreetly, while being considerate of other using the same bathroom as yourself

How to dispose of sanitary pads

When You’re Changing Your Pad

If you’re changing your pad (i.e. putting a fresh new pad on after taking a used one off), you can wrap your used pad in the wrapper of the new pad you just stuck in your knickers.

The majority of the sanitary pad wrappers have a convenient tab closure on them for just this purpose. All you have to do is take your used pad, place it in the wrapper, roll it up, and secure it with the tab. Then bin it and wash your hands. Easy peasy.

How to Dispose of Sanitary Pads When You’re Not Putting on Another Pad

If you’re removing your pad and not putting a new one on because it’s the end of your period, roll up your pad so none of the menstrual fluid is showing and then bin it. You may choose to wrap some toilet paper around your pad before putting it in the waste bin.

How to Dispose of Sanitary Pads When You’re at Home

Disposal of sanitary pads when you’re at home is pretty straightforward and up to you how you’d like to do it.

As long as you’re following the golden rule of sanitary pad disposal – bin it, don’t flush it! – the rest is up to you. Here are your options:

#1 If you are the only one using your bathroom and cleaning it, feel free to toss your used pad as is in the bin if you wish.

#2 Or you may wish to roll up your pad, using the adhesive back to roll the pad, so that none of your menstrual fluid shows on top.

#3 After rolling up your pad, you may choose to wrap it up either in a few sheets of toilet paper or in the wrapper of the new pad you’re putting on.

How to Dispose of Sanitary Pads When You’re Out and About

How to dispose sanitary towels at a friend’s house is pretty much the same as how to dispose of sanitary towels at home.

However, if you don’t have a wrapper on hand, you may want to wrap your rolled-up pad in some toilet paper out of courtesy to your host. It’s never pleasant to open up the waste basket and to come face to face with someone else’s menstrual blood.

Ultimate Guide to Choosing Sanitary Pads

2022-06-24T14:37:00.001+03:00

Tall, short, voluptuous, or thin, it’s no secret that women come in many shapes and sizes – each with her own inherent beauty, then why settle for ‘one size fits all’ when choosing feminine hygiene products?

Commonly pads are a standard go-to when it comes to dealing with your period, if you’re aware of your cycle and preference then you can find a good fit for you. A sanitary pad is worn between the vulva and the underwear. In most cases, pads have adhesives that stick to the panties, while others have wings that wrap under the panties to keep the pad in place.

What You Need to Know about Sanitary Pads

When buying sanitary pads, you’ll quickly realize how much there is on offer. Pads come in a variety of shapes, sizes, thicknesses, types, and materials, and navigating through the different products and brands can be confusing. Below are the three main types of pads you’ll find based on menstrual flow and absorbency:

Normal or Regular Pads

This is the most common type of pad. For most brands, the “regular” pad is usually the same length as a long panty liner, but it will be much thicker because it is intended to absorb more blood. Regular pads will have a thin layer of adhesive across the bottom to help keep the pad in place. Some companies do offer scented regular pads. A regular pad is best for days when you have light or moderate flow.

Thin Pads

Thin pads can be found in two types; thin and ultra-thin. These pads are slim yet absorbent and are most suitable for ladies with a light menstrual flow throughout their flow and for the lighter days for those with moderate and heavy flows. Like regular pads, their bottoms have sticky adhesives and may come in scented or unscented forms, with wings or without and in different lengths to suit different preferences.

Thick Pads

Some brands make thick pads a bit longer than regular ones, and in general, they are always thicker than a regular pad. They are most suitable for women and girls with moderate and heavy flows. These can feel a bit bulky, so it is best to wear them with loose-fitting clothing when possible. Many brands of heavy flow pads have adhesive “wings” in addition to the adhesive on the bottom of the liner. These wings are just sticky flaps that secure around the sides and outside of your panties for extra security. Some brands even make the wings somewhat absorbent for added protection against leaks. If you have a light flow these pads are thick enough to offer stain protection during the night.

Additionally, we have overnight pads and pantyliners that compliment the above products.

Overnight Pads

Overnight pads tend to be the thickest and offer the most coverage of any type. This is because manufacturers understand that you are not going to be getting up frequently to change your pad during the night, so you will need extra protection to help you sleep soundly. This type of pad is generally very long and wide to cover as much of the inside of your panties as possible. Most overnight pads are very thick and will also have adhesive wings like thick pads.

2. Pantyliners

Pantyliners are the thinner and narrower equivalent of sanitary pads. They come in different shapes and sizes for individual preferences. They can be short and slim to fit into petite underwear or thongs, or they can be long and wide enough to cover the entire crotch area of a regular pair of bikini or brief-style panties. Pantyliners are best for spotting, heavy vaginal discharge, light menstrual flow, and extra protection when wearing a tampon or menstrual cup. They are great for girls experiencing discharge and are about to have their menarche. Pantyliners have no wings but will typically have a thin layer of adhesive on the underside to ensure they stay where you put them. Did you know that pantyliners are great for women in menopause with heavy vaginal discharge or those who have urinary incontinence? Now you do.

Benefits of using Sanitary pads

Apart from variety to pick from, an advantage of pads is that they cover so much of the underwear they’re stuck on, you’re certain to avoid staining. Women find that pads are excellent for people who just don’t want to bother with painful insertion, potentially difficult removal, or other physical problems of tampon use. You will be able to tell that the pad is soaked and indicate when to change. Additionally, pads can safely be used for longer which means they’re the best choice for sleeping.

How to Wear a Sanitary pad

Disposable Sanitary pads, unlike many of their counterpart feminine hygiene products, are very simple to use – peel back the adhesive paper which will reveal the sticky part to be placed on your panties, wrap the wings around the underside of your panties, and you are ready to go. As for the reusable cloth pads, most will come with wings that have press buttons to secure the pad. Sanitary pads are generally changed after every 4 to 8 hours to avoid getting overly soaked.

Natural Family Planning As A Means Of Preventing Pregnancy

2022-06-24T14:27:00.003+03:00

Birth control is the process of using practices or methods to prevent unplanned pregnancies. Natural family planning is a type of family planning, whereby a woman observes her body through her menstrual cycle, to note for specific changes indicating fertility or non-fertility.

During the fertile phase, the couple should refrain from having sexual intercourse, if they are preventing an unplanned pregnancy.

Natural methods of birth control include fertility awareness methods such as;

Calendar rhythm method
Basal body temperature
Cervical mucus examination.
Lactational Amenorrhea Method

Advantages of natural family planning are;

It is 100% Natural
No side effects
Convenient
Helps to understand one’s body
Low cost/inexpensive

Disadvantages of natural family planning are;

Some methods such as the calendar method may require a regular menstrual cycle
It is not easy to track
Lack of cooperation from one partner may lead to the failure of the method
Some methods such as the calendar method have a high failure rate with 24 out of 100 women getting pregnant within the first year, according to the CDC.

Calendar rhythm method

This is a type of natural family planning method, where a woman tracks her menstrual cycle using a calendar, then uses the data to determine the days that she is most fertile.

Calendar rhythm method Formula

Track your menstrual cycle for a minimum of 6 months, (best if can track for at least a year)
Subtract 18 from the shortest cycle; This gives the first fertile day of a woman
Subtract 11 from the longest cycle; this gives the last fertile day of a woman

For example; After tracking her menstrual cycle for a year, Kelly got her longest cycle to be 30 days and the shortest cycle to be 26 days

Therefore;

30-11=19

26-18=8

She is therefore fertile between day 8 to day 19, and she should abstain during those days to prevent getting pregnant.

How to track the menstrual cycle days.

Using a normal calendar, track the first day on the calendar as the first day the period arrived and the last day as the day the next period started.
Note down the number of days in that cycle
Repeat this process for the next 6-12 months to get accurate data

Risks and benefits of the calendar rhythm method.

It is inexpensive, however it has a low effective rate as 24 out of 100 women get pregnant using this method
Some women are not able to track the cycle accurately
It is only useful to a woman who has a regular menstrual cycle.

Basal Body Temperature Method

This method of natural family planning, uses the basal body temperature of a woman to determine when she is most likely to ovulate. Basal body temperature is the body temperature at rest.

How this method works

It is scientifically proven that a woman’s basal body temperature falls 12-24 hours before ovulation and again rises after ovulation.

A woman should be able to note when the temperature drops and also track exactly when the temperature rises.

One should abstain from having sexual intercourse from the time the temperature drops until 48-72 hours after the temperature rises.

How To track the basal body temperature.

Every morning before getting out of bed, take the body temperature and note the reading somewhere
Repeat this process everyday, all through your cycle
Note the day the temperature drops by half a degree or one degree
Note the day the temperature rises.
The fertile days are between the day the temperature drops to 72 hours after the temperature rises.

Risks and benefits of basal body temperature method

It is one of the least effective family planning method since it requires accuracy in tracking the basal body temperature and ability to interpret the data properly
Using the basal body temperature method in combination with another fertility awareness method may improve its effectiveness.
Requires motivation and diligence

Cervical mucus examination

This is a type of natural family planning method where one observes the changes in the cervical mucus. Just before ovulation, a woman generates large amounts of clear vaginal discharge, which is in response to the hormone estrogen. The consistency of this type of discharge is likened to the egg-white consistency. It is clear and may stretch for up to an inch when stretched between two fingers.

A woman using this method can observe the quality and changes in the cervical mucus, usually on her underwear or using a wiping tissue. One can also insert a clean finger in the vagina and check the type of discharge.

A woman is most fertile when the cervical mucus changes to the egg-white consistency and should abstain 3-4 days from when she noticed the change in the cervical mucus.

Lactational Amenorrhea Method

This is a natural family planning method that works for women who are exclusively breastfeeding.

When a woman is exclusively breastfeeding, the stimulation of the nipple as the baby feeds leads to changes in the production of hormones responsible for fertility. As a result, there is no ovulation and this is how the method works.

However, to use this method you must;

Be exclusively breastfeeding and on demand
Your period should not have resumed yet
The baby should be under six months of age.

How To Increase Effectiveness Of Natural Family Planning Methods

The best way to increase the success rate of natural family planning methods is by using a combination of several methods at once.

For example; one can use the basal body temperature method with the cervical mucus examination method.

One may also use the symptothermal method, where in addition to the combining methods, you also note various symptoms such as breast tenderness, lower abdominal discomfort which are also symptoms of ovulation.

Modern Way To Track Ovulation

Nowadays, you can use ovulation predictor test kits which detect a rise in the luteinizing hormone. When this hormone rises, it signals that ovulation is near. This is because luteinizing hormone promotes maturation of an egg in the ovary. The level of luteinizing hormone increases 20-48 hours just before ovulation and this can be detected in a woman’s urine 8-12 hours later.

Use the test kit 2-3 days to the expected day of ovulation.

Abstain from sexual intercourse two days before ovulation, on the day of ovulation and two days after ovulation, if you are not planning to get pregnant.

Summary Of The Natural Family Planning Methods

There are several methods of natural family planning or fertility awareness methods and those discussed in this article are; the calendar rhythm method, basal body temperature method, examining the cervical mucus and symptothermal method.

Natural family planning methods are inexpensive and 100% natural hence no side effects.

However if not tracked or followed correctly, the failure rate is high.

The best way to increase effectiveness is by combining two methods into one.

References

Diabetes Home Testing; What you need to know

2022-06-24T14:17:00.003+03:00

Why do I have to test my blood sugar?

An essential part of a diabetes care plan is testing your blood glucose regularly. This is also referred to as home monitoring of blood sugar and blood pressure levels can provide patients and physicians with valuable information in the management of diabetes mellitus and hypertension.

Once diagnosed with diabetes, several visits to the doctor are mandatory for formal and preventive testing. While staying in touch with your doctor is important for you to stay on top of your treatment plan, self-monitoring your blood sugar levels may also be vital to your treatment. Self-monitoring of blood sugar levels in your body provides patients with valuable information in the management of diabetes.

Who should use diabetes home tests?

In most cases, your Doctor will advise you if you need to test your blood sugars at home. If by any chance you need to, they will also be in a better position to be clear on what time of day the test should be done and what times a day.

When should I test my blood sugar?

The most common times to test your blood sugar level are before meals and at bedtime.Your doctor or health provider will however advise you accordingly on how often and when to check your blood sugar.

What should my blood sugar level be?

Blood sugar ranges might be different for each person and can change throughout the day. Your health care provider will tell you what range is good for you. Call your health care provider if one of the following applies:

Your blood sugar test results are higher than usual (more than 100 mg/dl above your usual results) for more than two days for an unknown reason.
Your blood sugar level is low (less than 70 mg/dl) more than 2 times a week.

What tests do I need to do at home?

Blood test: The blood test is used to measure the amount of sugar in your blood. It will help you find out if your meal plan, exercise and medicine are working to control your blood sugar.
Urine test: The urine test looks for ketones in your urine. This can be done if you are sick or if your blood sugar level is very high. Meters are also available that can test your blood for ketones.

What should I know about ketones?

Ketones appear in your urine when your body uses its own fat for energy instead of sugar. Ketones usually appear when your blood sugar level is more than 300 mg/dl. If ketones build up in your blood, you can develop a very dangerous health condition known as ketoacidosis. Ketones are most likely to occur in people with Type 1 diabetes.

How do I test for ketones?

The most common way to test for ketones is by dipping a test strip into your urine. The test strip changes color, which is then matched to a chart that shows the level of ketones in your urine. There are also meters available that can test your blood for ketones.

When should I test for ketones?

Test for ketones if your blood sugar level is 300 mg/dl or higher or if you feel ill.

Questions To Ask Your Doctor.

When visiting your doctor, you might keep these questions in mind to ask during your appointment.

What is my target blood sugar range?
How often should I check my blood sugar?
What do these numbers mean?
Are there patterns that show I need to change my diabetes treatment?
What changes need to be made to my diabetes care plan?

If you have other questions about your numbers or your ability to manage your diabetes, make sure to work closely with your doctor or health care team.

Summary

Elevation of blood glucose levels slowly damages organs and can result in life-threatening diabetes complications hence critical to pursue research towards preventing, treating, and reversing diabetes complications.

Grooming Tips EVERY WOMAN Should Know

2022-06-20T12:11:00.003+03:00

Personal grooming is the skill that assists individuals to clean and maintain their bodies. Personal grooming is essential to enhance appearance, as well as personal hygiene. Also, it goes a long way in boosting an individual’s self-esteem while developing a striking personality.

Personal grooming needs to be kept as simple as possible. Typically, it is the maintenance of body parts for a charming appearance. Yes, no one loves to associate with someone who overlooks personal grooming and hygiene. That said, let’s discuss some of the personal grooming tips for women. Shall we?

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Personal Grooming Tips for Women

1. Healthy and Glowing Skin

Let’s face it – we all feel confident with that naturally glowing skin. To maintain healthy and glowing skin, you need to drink plenty of water and embrace healthy diets, including fruits and vegetables. Adequate rest and regular exercises will also go a long way to keep your skin revitalized.

Frequently wash your face (at least twice a day) and make sure to remove makeup before retiring to bed. Do not apply face creams aimlessly unless it’s a trusted brand. Always apply sunscreen before going out in the sun. Upon embracing these habits, rest assured of healthy, glowing skin.

2. Apply Make-Up Reasonably

Again, do not overdo makeup as it changes your entire self instead of enhancing your appearance. Use foundation to reinforce your skin’s even tone and apply mascara to make your eyes more bright.

Similarly, apply ultra-fine shades of lipstick or lip gloss. Light makeup is essential for regular appearance; however, you may need to make it a little snappy if you’re going to parties or any other informal event.

3. Dress Wisely

Your mode of dressing says a lot about you. Always wear outfits that make you feel comfortable. Don’t get me wrong either – put on the right attires for the right occasions. Most importantly, your clothes must fit the event and specifications.

Wearing well-fitting clothes that are neatly ironed will enhance your inner confidence. Also, make sure to dress decently in a workplace – avoid exposing your cleavage and thighs since it’s a professional setting. Minimum jewelry is essential to prevent unnecessary attention and distractions.

4. Smell Nice

A good cologne is a must anytime, regardless of the place. Bad smell is often a turn-off not only to other people but also to you. Apply a mild perfume or deodorant since strong scents aren’t recommended for women.

However, this will depend on an individual’s preferences and health conditions. If you’re allergic to perfumes, use a strongly-scented body lotion instead. Meanwhile, avoid wearing strong perfumes at the workplace.

5. Keep Your Nails Short and Clean

Most people tend to overlook nail hygiene. Just like you take care of your hands, give your nails a manicure once in a while. Similarly, clean your toenails and provide them with a pedicure to keep them clean and healthy.

Apply quality cream both on your hands and feet after taking a shower or doing laundry. Keep your nails trimmed and apply a subtle shade of nail paint to enhance your overall look. Buff them to shine using a nail shiner.

6. Get Rid Of Unwanted Hair

Regardless of the body part, unwanted hair is often disgustful. Occasionally, get your eyebrows and upper lips done. If you’re fascinated with short dresses, make sure to get rid of the wax beforehand. For complete effectiveness, use an epilator to eliminate unwanted hair from any part of the body at any time.

7. Maintain Your Hairstyle

Your hairstyle can enhance or spoil your overall appearance. While you may want to look fancy in your hairstyle, it would help if you keep it simple. Use shampoo to wash your hair at least thrice a week ( natural hair), and don’t overdo it as it can damage your hair.

You can also engage in a hair spa once in a while to facilitate relaxation. Meanwhile, long hairs need to be neatly kept for decency.

8. Wear Clean and Comfortable Footwear

Okay, we get it, you want to look fancy and sassy with your latest heels. But again, your type of footwear leaves an impression on you. Whichever your preferences are, make sure to choose one that makes you feel comfortable. If you prefer low-heeled footwear over heels, ensure to keep them clean as possible for a better impression.

9. Basic Etiquettes

Etiquettes go hand in hand with personal grooming. Such include friendly gestures like smiles and courtesy words like ‘please,’ ‘excuse me,’ ‘sorry,’ and ‘thank you.’ How you speak and move around should also tell more about your etiquette.

Also, your choice of words should be right to create a decent impression of yourself. Avoid using vulgar language or harsh words that can hurt the people around you. It costs nothing to be polite.

10. Conceal Those Dark Circles Under The Eyes

Too much exposure to screen light, stress, or fatigue, are some of the many reasons you have dark circles under your eyes. Dark circles aren’t pleasant at all; in fact, they make you look weak and unhealthy. You can apply a little amount of concealer to get rid of them.

If they happen to be stubborn, a color corrector will work perfectly fine. In such a scenario, start with the color corrector followed by concealer, and finally the setting powder.

11. Use Clean Make-up Brushes

It’s a no-brainer that untidy makeup brushes are a host to microorganisms. Whether you’re a regular makeup user or an occasional user, it’s worth keeping your makeup brushes clean. Uncleaned brushes will often lead to skin problems such as blackheads, pimples, and acne. They can also be dangerous to your overall health

12. BB Cream For An Even Tone

Always take a good look at yourself in the mirror to check for any blemishes or uneven skin tone. The BB cream is an effective solution to such problems, even without incorporating makeup. A layer of BB cream is enough to get the problem solved. Also, make sure to apply it after the sunscreen for complete effectiveness.

13. Tame The Frizz

Your hairstyle might be unique, but the untamed frizzy hair can spoil its overall look. To deal with this mess, tame the frizzy hair and apply a hair spray, hair gel, or dry shampoo to achieve your desired flawless look.

14. Make Sure Your Breath Smells Fresh

When you wake up in the morning, the first thing you should do is brush your teeth to acquire that fresh breath. Like body smell, bad breaths are a turnoff. Brushing teeth once a day in the morning might not be sufficient for everyone.

Some people may need to do it more frequently to maintain fresh breath. Instead of brushing regularly, use a mouth freshener to hold a fresh breath throughout the day. This will also prevent your gums from getting damaged due to frequent brushes.

15. Do Not Overdo The Perfume

While a good cologne is impressive, do not overdo it. The intense fragrance isn’t recommended, especially in crowded areas. Keeping it minimal won’t hurt; in fact, it’s for your good. Overdoing the perfume can lead to sneezing, including respiratory problems. That said, choose a fragrance that perfectly blends with your body odor.

Other General Tips For Personal Grooming Women

1. Unless You Can Maintain Your Hair, Keep It

It’s worth noting that hairstyles vary depending on an individual’s shape of the face. If you’re always commuting to work, wash your hair at least thrice a week using a quality shampoo and a mild conditioner.

Do not overdo shampoo and apply hair oil afterward to provide it with the necessary nourishment. Use a quality hairbrush to comb your hair so that it doesn’t break. Again, embrace etiquette by not scratching your head in public. If you have long hair, make sure to keep it neat always.

2. Care for Your Skin

Applying layers of makeup will not only change your entire self but also clog the pores. Drink plenty of water and keep your diet healthy all the time. Often fruits and vegetables, adequate sleep, and high hygiene levels will restore the natural glow on your face. Meanwhile, keep track of your facial products’ expiry dates and always opt for a patch test before trying a new product.

3. What About Hair Around Your Lips?

Eyebrows should be trimmed whenever necessary. Hair around the lips is considered unwanted, and as such, you need to get rid of them. Alternatively, use a skin bleach to lighten the facial hair. Again, do not overdo as bleaches tend to leave the hair dry and hard. Be extra careful when using bleaches on the hands, feet, and belly as they can be harsh to the skin.

Frequently Asked Questions

1. What are personal grooming habits?

Personal grooming habits are skills that help you boost your inner confidence and maintain the overall hygiene of your body. Such include washing hands after visiting the toilet, brushing teeth after waking up and before going to bed, trimming nails, keeping your hair neat, and more. As much as we’re embracing grooming to keep illnesses at bay, it also promotes physical and mental benefits.

2. What are the benefits of personal grooming?

Grooming plays a vital role in reinforcing self-esteem as well as self-confidence. This is influenced by your overall appearance – from head to toe. When everything in you is intact, you can see how your confidence escalates.

3. What are the basics of grooming?

Grooming involves caring for oneself. For example, shaving, shaping eyebrows, applying gel on nails, styling hair, trimming, and filing nails. It also includes the maintenance of overall health through exercising, resting, and engaging in recreational activities.

4. What is classed as grooming?

Grooming is the development of trust, relationships, and emotional interaction with a child, so they are easily manipulated and abused. Groomed children are often sexually abused, trafficked, or exploited. Groomers can be anyone, regardless of their age, gender, and race.

Bottom Line

Everyone desires to look neat. And it becomes even more essential when you’re working, and you have to interact with people daily. Besides appearances, it’s equally necessary to be groomed in the way we talk, move around, sit, and present ourselves. Your level of grooming will often create an impression of yourself.

How Good Relationships Benefit Health

2022-06-20T10:58:00.003+03:00

What makes a relationship beneficial is the attunement between people who care about each other. In a healthy secure connection, two people are able to hear from each other and recognize their needs, and listen so that person feels understood, and can make sense of their inner world.

Likewise, when a person feels supported by a healthy relationship, there is a sense of safety. There is great security in knowing it is okay to share deeper needs, one’s self-doubts and concerns, without fear that the person you’re confiding in will shame you or make you feel bad for appearing weak (vulnerable?) or needing support.

Healthy relationships foster health (well-being?) because they help keep fear and anxiety in a more manageable or regulated emotional state. Unresolved distress, or emotional dysregulation, activates the fight-flight response. The long-term flood of stress hormones dampens the immune system and even our ability to think and learn – especially during childhood.

Healthy relationships bring compassion to that relationship space, which helps us regulate our emotions, calm our primal alarm systems and promote longer periods of health.

In healthy relationships, people learn that they can safely manage worries, fears, hopes, and dreams. This capacity builds intimacy, closeness, and a sense of security that has a far-reaching impact.

Learning To Build Healthy Relationships

Does this mean that people with poor-quality relationships are doomed to poor health? Not at all. It is never too late to begin to have a good relationship in your life.

So much of the work of therapy is about learning to have a relationship that helps build and teach safety, trusting a trustworthy or safe (reliable?) person, and learning to share your inner world and ask for help. Healthy connections in therapy allow us to learn that relationships can be safe!

Therapy provides just this safe relationship. The therapist works on building rapport, that sense of safety for attunement to take place. In good therapy, people learn they are able to build a relationship where they have a voice, and that their voice is heard.

Because I get to see this amazing journey happen for my clients, I can assure you that we can learn to love and form healthy connections as adults, even if we have struggled for a long time without them.

It is Never Too Late to Begin

Even if the world did not seem like a safe place as a child, you can change that today. You can be in charge of adding safe relationships to your life and allowing them to be your path to health now!

Healthy bonds enable us to calm the anxiety and fight-flight responses that are the legacy of trauma. When we have a relationship that is a safe haven, it means we do not need to face our fears alone – we can turn to each other for shared support, strength and joy.

It takes time to learn how to open up to others so that healthy relationships can form, but it can be done. You can build secure, safe attachments later at any time in your life. It’s never too late to begin.