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6 Reasons to Exercise throughout Pregnancy

  • Posted on February 22, 2014 at 1:44 am

Everyone is aware of that exercise is nice for your health. Exercising throughout pregnancy will have further advantages. Generally, exercise ought to be light-weight, particularly throughout the primary few weeks of pregnancy whereas your body adjusts to the changes. significant exercise will divert blood flow from crucial areas and most ladies that exercise often ought to tone down their workouts throughout pregnancy.

Walking, swimming, and yoga are 2 in style exercise activities appropriate for pregnant girls. alternative styles of exercise like weight lifting are okay too as long because it isn’t too strenuous. Most consultants suggest exercising 3-4 times every week, unless a medical condition prevents it. If unsure, continuously consult a physician 1st. Listed below are a number of the highest reasons for exercising throughout pregnancy.

1. Exercise will scale back the length of labor and scale back recovery times. the correct exercise routines can increase stamina required for delivery.

2. Improve emotional health – exercise lowers stress and improves emotional health and may build it easier for the new mother to induce through the expertise of pregnancy.

3. Exercise will facilitate with weight management once the kid is born. a standard concern with most mothers is losing weight once pregnancy. Exercising throughout pregnancy will build postpartum weight loss easier.

4. Exercise is nice for your unborn baby. By keeping your body healthy, you’re conjointly serving to out your baby.

5. Reduced pregnancy facet effects – Symptoms like headaches, fatigue, swelling, and constipation are common in pregnant girls. Exercising has been shown to cut back the occurence of those symptoms.

6. Decrease risk of premature birth – exercise has been shown in studies to decrease the chance of premature birth by concerning five hundredth.

Make sure to drink lots of fluids before exercising, have a nutritious diet, and avoid over exertion. Also, hear your body – if you begin feeling sick or nauseous, then you must stop and rest.

Everyone knows that exercise reduces stress levels. Doesn’t it?

  • Posted on February 20, 2014 at 12:59 am

Actually, some of the research is a little conflicting. For a start, vigorous exercise is actually stress or itself. On a physical level, exercise causes the tiny muscle fibres to actually tear, and then grow back stronger as they heal. Not exactly relaxing for the muscles in question! Quite apart from this, one study showed anxiety levels increase in the first 5-10 minutes of exercise as adrenaline – one of the key stress hormones – kicks in. So how can it be that exercise reduces our stress and anxiety levels over time?

The quick answer is that while exercise is a short-term stressor, lack of exercise is a long-term one. As we mentioned in last week’s stress newsletter, our bodies are built for movement. When we’re sedentary day after day, all the systems that have evolved to service a body-in-motion start to break down, which causes waste-products to build up.

Planning Stress Management

  • Posted on January 3, 2014 at 12:56 pm

Deadlines at work, demanding bosses, bills to be paid at home, kids demanding for time and attention, changes in the environment, etc. AAARRRRGH. These are the realities of everyday living that people in an industrialized world have to constantly contend with, if these factors are not handled properly this will lead to stress.

Stress is the wear and tear the body experiences as people adjust to the ever-changing environment. It is relative to every individual. What may be considered as stressful to one person may not be true to another. Since stress factors are part of daily life, the goal is not to eliminate stress but to find the optimal level where the stress factors motivate the individual in continuing his/her life and not be overwhelmed. This is called stress management.

Life without these stress factors may lead to boredom, dejection and depression. On the other hand, excess of which may make one feel tied up in knots. So, how do we know that we are attaining the optimal stress level?

A clear indication that stress management has not been practiced or the optimal stress level has not been attained is the presence of related illness. Most sickness is due to unrelieved stress such as hypertension, dizziness, hyperacidity, etc. This indicates that stress must be reduced in daily living.

So, how does one really manage stress? Two things may be done. It may be done by either changing the source of stress or changing one’s reactions to it. As the cliché goes, it’s either we shape out or we shape up. In doing the former, it’s like totally quitting the status quo. It’s like giving up totally so that the stress factor that is present in life is totally eliminated. Some see this as chickening out or being yellow. However, this is also relative for the individual because if the stress factor already affects every aspect of the life of the individual, getting out of the situation completely may be the best option. This may also be considered a brave move. The second option takes a lot of courage and maturity. Being able to identify and practice appropriate reactions to stressful situations takes a lot of courage and wisdom. However, with determination and persistence, this can be achieved.

The best way to manage stress is to first become aware of the stressors and to observe individual’s emotion and physical reactions to them. Most often, people ignore the stress factors and just wish that they would go away. The stressor may be a person, a situation or an event. The individual must recognize that a stress factor is affecting his/her life and emotionally and physically he/she is reacting to it.

After which the next thing to do is to recognize what can be changed. The change may occur by avoiding or eliminating the stress factor completely as stated earlier or by reducing its intensity. This is done by managing the stress over a period of time instead of on a daily or weekly basis. If possible, it is best to try also to shorten exposure to stress. This may be done by taking a break, a sabbatical or a leave whatever possible so long as the individual avoids the physical premise where the stress is present. Another way is to devote time and energy to effect change by practicing goal setting and time management techniques.

The next stress management technique is by reducing the intensity of emotional reaction to stress. Simply said, to avoid worrying too much. The worriers most likely chicken out. Sometimes perception of the stress factor is exaggerated. It’s like making a mountain out of a mole. It is best to work at adopting moderate views. Positive thinkers achieve more than the negative thinkers.

By not worrying too much, the individual saves his body from possible physical illnesses. He is protecting his health to deteriorate due to lack of sleep and inappropriate food intake.

It is best to build physical reserves to be able to manage stress. The usual exercise is needed for cardiovascular fitness at least done three to four times a week. Live a healthy lifestyle because this will be the best armor in fighting the daily struggle of life.

Lastly, maintain your emotional reserves. The support from family and friends are still basic necessities in life.

Do not work out for a stress free life, work out to achieve and live a well stress managed life.

Recognizing Acute Stress

  • Posted on December 23, 2013 at 12:58 pm

For those who are familiar with stress, there is a distinct difference between regular stress and acute stress. While regular stress is a part of daily life in the hectic world of today, acute stress is an altogether different animal.

While stress is certainly a problem, considering that it can cause a weakening of the immune system, problems with memory, an inability to concentrate, and coronary disease, acute stress is something else. In fact, acute stress can actually cause a complete mental and physical breakdown.

Acute stress is caused by the most severe circumstances. It is often the result of threatened or actual death, serious injury, or some form of physical violation, such as rape. The person suffering from acute stress usually feels some sort of revulsion or horror at the sight of the event, or from the experience of the event. Then, after acute stress, the person is at serious risk of developing post-traumatic stress disorder. Furthermore, the experience of acute stress can have lasting, even permanent effects upon the person who suffered the acute stress and they may not be able to fully adjust to life after the event.

Acute stress is, at its core, a form of psychological trauma, not unlike physical trauma. The person is in such a form of mental distress that the brain is almost incapable of coping with the stress and shuts down. The person who suffers from acute stress feels a sense of numbness and they are unable to connect to the world outside. They cannot adjust to the reality that surrounds them and they are, in many ways, stuck in the moment when they suffered the acute stress.

The problem with acute stress is that it creates a sort of loop tape in the person’s mind, in which they continually replay the event over and over again without being able to stop it. The event is so completely consuming and yet so terrible that the person who lived through it continues to think about it until they are almost incapable of moving beyond it.

Unfortunately, the results of acute stress are not merely limited to inward issues. If left unchecked, acute stress can result in anxiety, inability to concentrate, post-traumatic stress disorder, and even nervous breakdown. Thus, acute stress is no minor issue. In fact, it must be dealt with quickly in order to prevent serious repercussions upon the mind.

If the symptoms of acute stress, such as detachment, anxiety, or a general desire to avoid anything that may remind the person of the event that caused the acute stress, it is generally considered that the acute stress has transitioned into post-traumatic stress disorder. Thus, anyone who has suffered acute stress should seek some sort of treatment so that this does not happen.

The first form of treatment that comes to most peoples’ minds is psychotherapy. The sessions with a psychiatrist or psychologist are at least familiar to people and they are very useful for treating acute stress. However, many people shy away from psychotherapy simply because of the stigma attached to it.

Another method of therapy for acute stress is cognitive behavioral therapy (CBT). CBT is designed to help people deal with their problems or fears through a combination of treatments all working toward the same goal. The cognitive portion of CBT treats the mind and helps it think differently about its memories. Then, the behavioral portion helps the person by exposing them to things that will force them to confront their fears or their problems. The behavioral method is already well known as a treatment for phobias and the cognitive treatment is familiar from psychotherapy. However, by combining these methods into one holistic treatment, CBT can bring about some very good results.

Another method for combating acute stress and its aftermath is through medication. Depending on the symptoms, a doctor might prescribe an antidepressant, an anti-anxiety drug, or perhaps some other form of medication. However, people must be very careful with these mood-altering medications, since they do tend to alter the way they think. Thus, people taking medications like these must monitor themselves and see how they react to their effects.

Overall, acute stress is manageable and it is treatable. And it should be treated, as it can lead to depression, anxiety, post-traumatic stress disorder, and even a complete mental breakdown.

Though people may think that they are handling it fine, acute stress is a form of mental trauma that is essentially comparable to physical trauma; the more severe the trauma, the more severe the results on the person. Thus, anyone who has suffered from some traumatic experience that doesn’t seem to want to go away should seek treatment as soon as possible. Though people can’t change what happened to them, they can do something to prevent the memories of it from taking over their lives.

Mom’s Job Stress May Spread to Kids

  • Posted on December 3, 2013 at 1:00 pm

Low job satisfaction in working mothers increases the stress levels of their children, but allowing them to spend more time in childcare can help overcome these effects, according to new research published in Developmental Psychobiology.

Children whose mothers found their jobs emotionally exhausting or otherwise less rewarding had higher levels of the stress hormone cortisol than children whose mothers reported more enjoyment from their jobs, researchers found in a study involving more than 50 nursery school children.

Levels of cortisol in the evening were more than double in the children whose mothers experienced less job satisfaction. Placing those children in childcare would help to significantly reduce their stress, the research suggests.

The researchers also found that children from families that were either highly expressive or very reserved exhibited higher than average cortisol levels.

Greater support is needed for working mothers to help improve their job satisfaction and increase the availability of affordable childcare options, says the report.

More Time in Childcare

Dr. Julie Turner-Cobb, a health psychologist and senior lecturer at the University of Bath, Dr. Christina Chryssanthopoulou from the University of Kent and Dr. David Jessop, a neuroimmunologist at the University of Bristol collaborated on the study.

To measure cortisol levels, they took saliva samples in the morning and evening from 56 children aged three to four years old. They also surveyed mothers about their workplace conditions and home life over a six month period.

“Spending more time in childcare makes a big difference to the stress levels in children whose mothers have low job satisfaction,” says Dr. Turner-Cobb.

“It can help protect children from the effects of their mother’s low job quality and emotional exhaustion. Ensuring that mothers of young children have good support in the workplace is essential for supporting both mothers and their children,” she adds.

“Improving the job satisfaction of working mothers means that they are less stressed themselves,” says Dr. Jessop, “and extending the availability of affordable and adequate childcare may not only improve the quality of life for the mothers but, in doing so, may improve the long term health of their children.”

Healthy Adaptation to Stress

Cortisol is a steroid hormone that regulates blood pressure and cardiovascular function and immune function. It also controls the body’s use of proteins, carbohydrates and fats.

Cortisol secretion increases in response to stress, whether physical — such as illness, trauma, surgery or temperature extremes — or psychological. It is a normal and essential response without which we would not be able to function in everyday life.

healthy living

  • Posted on June 6, 2013 at 10:42 am

There is now the protein shakes that you can easily find and have a shop on the internet. If you will do follow the site on my post you can see the said product are now being offered online. With the use of the internet you can find it very easy and the purchase of the product was very easy. For me I took time on searching for it on the malls and on the possible place that sells the shake. I have read on the books and that it is very helpful on our health. A natural source of nutrients that are needed by our body. It can help us live longer and spend more time with our family. It can sure to provide us the healthy way of living. I had experience a different kind of diets before just to loosen my weight. Just to have a health body and healthy living. But it was too hard for working women like me. Not eating rice for the whole day and eating. Only fruits and vegetables, It made me weak and my body be less energy. Then I did finish the diet because I cannot stand it, I cannot concentrate on my work and think. Good thing that I had found on the internet a site where they sells nutritious product. One of the product that I wanted to try was the protein bars; the powder that I do know can help me have a healthy living can burn the fat on my body without getting my energy. Energy that I do needed for my work. With the use of the protein shakes you can now easily have the healthy body and the sexy body that you want to have. There is a shake drink that can help you lose your weight. They have created a product that can safely and easily help you remove these fats.

Easy way to have my ingredient

  • Posted on June 8, 2010 at 12:54 am

If you love cooking sometimes it was so hard or should I say it was so hard to look for some ingredient ,you will consume time, effort, and money just to look for your need ingredients, I was so glad that there is an online grocery,so easy , just look on-line and you will have your ingredient with you sometimes the charges depend on the distance ,just like you go on shopping on a mall and take note you save money because there is no more snacks charges effort less and you save more time ,you can search it at home ,I’m very thankful of that on-line grocery where you can Buy Wine and Red Wine, because sometimes it is a way of meeting some friends and if you are a good customer sometimes they will give you discount and hope that time will come that they will give you terms ,is it much okay, because it is a additional help for us.

Be healthy properly

  • Posted on May 8, 2010 at 12:51 am

When it comes to my healthy I do not rely on the television ads or even on the internet ads. I make sure to ask for an advice from an expert even if I already had an idea for the medicine to use. I will then still ask for the opinion from my doctor. I do not want to risk my life from self medications. So when I decided to have the diet I then ask my doctors advice then when he told me that the product was available online I then proceed looking for their website and see more information about the regime, diet solution and how effective would it be. Now that I had the proper diet medicine and the instruction I am really excited and can’t wait to be slim again.