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New mom? Eat right and exercise

 

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The thought, preparation and expense that go into “the great Indian wedding” are unbelievable. Yet barely have the stars faded from the new bride’s eyes than subtle pressure from parents, in-laws, spouse and well-wishers sets in. Everyone wants to hear the “good news” —a baby on the way. People don’t stop to think if the bride is ready for motherhood. And once the mother-to-be has been coddled through the pregnancy and everyone has oohed and aahed over the little bundle of joy, the excitement and interest fades. The new mother finds that she is totally unprepared for the drastic changes in her life after the birth of a baby. No one told her that she might have a baby that refuses to sleep at night or that she would feel and look like an elephant after childbirth.

A weight gain of between 12 to 14kg during pregnancy is normal and healthy. Many women expect all the extra kilos to disappear immediately after delivery. Actually, around 5kg (the weight of the baby and the placenta) will disappear immediately. The rest should disappear gradually within nine months.

Kegel exercise  is very much useful so that the pelvic floor muscles to remain shape & size.

 

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It is very easy to start overeating after childbirth. Visitors arrive laden with delicious tidbits and vociferously advise rest and a high calorie diet to ensure adequate breast milk. In truth, breast-feeding requires only around 750 extra calories. Since brand new moms tend to be sedentary, their caloric intake should be limited to approximately 2,500 calories. Even though many women complain that they continue to “feel like a bloated elephant” after delivery, this is not the correct time to go on a drastic diet. Healthy eating and judicious exercise will ensure a gradual and safe return to pre-pregnancy weight.

Light aerobic exercise or walking can be started around two weeks after delivery, even by a person who did not exercise at all during pregnancy. But it is important not to do too much too soon. A hormone called relaxin, responsible for making the joints loose during pregnancy so that delivery is easy, persists in the body for about six months after delivery. So vigorous exercise should be started only after six months to avoid damaging joints. Walking 15 minutes a day is a good start. Increase the time by 15 minutes every week until you reach an hour. Endorphins released during walking will help to elevate the mood and combat any post partum depression. It will also help to tone the muscles. Exercise does not reduce breast milk production.

Pain in the genital and the caesarian site often comes as a shock. It makes going to the bathroom or even sitting an ordeal. Many are afraid to take medication (with reason) for fear that it might cross over in the breast milk to the newborn baby. Heat or cold applied locally to the area will relieve the pain. You can use an infra red lamp, a hot water bottle, or apply ice. The ice needs to be in a plastic bag or bottle. To prevent infection, always wash the area with water after going to the bathroom.

The skin over the abdomen may show white lines called stretch marks. These may itch. Applying coconut oil for half an hour before a bath helps.

These usually fade over time. If there is a scar (caesarian or episiotomy), it should be left alone until it has healed completely.

The hormones responsible for maintaining the pregnancy drop suddenly after childbirth. This abrupt change can lead to depression, bouts of crying and feelings of inadequacy. These usually last for around two weeks and then subside by themselves. If they last for a month or longer, then postnatal depression may have developed and a physician should be consulted.

The abdominal wall becomes lax during pregnancy. The abdomen itself may appear pendulous. Sits ups with the knees bend and oblique abdominal exercises will help with this. Start with 10 sets twice a day. Aim to reach 50 repetitions morning and evening within four months. You need to continue doing this exercise at least thrice a week.

A few drops of urine may leak out while coughing, sneezing or laughing. It may be difficult to hold the urine for even a limited time if the bladder is full. This is because the pelvic floor muscles become weakened during childbirth, making the sphincters, which control urination, lax. This can occur even if the delivery was by caesarian section.

These humiliating accidents can be tackled by doing “Keegles’s exercises”. Sit on the floor in the namaz position or in the yoga “child’s pose”. Touch the nose to the ground, concentrate on the pelvic muscles and consciously tighten them. Also, try to “stop and start” consciously while passing urine.

New mothers have lost a great deal of blood. The baby needs to be fed frequently so that sleep patterns are disturbed and often inadequate. Tiredness and fatigue are common and normal after childbirth. Try to sleep whenever the baby sleeps. And those colourful iron and calcium supplements need to be continued as long as you are feeding the baby.

Source: The Telegraph ( Kolkata, India)

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Ailmemts & Remedies

Jogger’s Nipple

Alternative Names:Jogger’s nipple is also known as runner’s nipple, surfer’s nipple, red eleven, raver’s nipple, big Q’s, red nipple, weightlifter’s nipple and gardener’s nipple, or nipple chafe. There are similar colloquial terms for almost any activity that can result in the condition.

Definition:
The nipples are formed from delicate and very sensitive tissue, and can be painful when irritated.Jogger’s nipple also known as fissure of the nipple, is a condition that can be caused by friction that can result in soreness, dryness or irritation to, or bleeding of, one or both nipples during and/or following running or other physical exercise. This condition is also experienced by women who breastfeed  and by surfers who do not wear rash guards.
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Jogger’s nipple is a common problem for runners, particularly long-distance ones. As you run, your clothing rubs against your nipples and can damage the surface causing soreness, dryness, inflammation and bleeding.

Cause:
Jogger’s nipple is caused by friction from the repeated rubbing of a t-shirt or other upper body clothing against the nipples during a prolonged period of exercise.


The condition is suffered mainly by runners. Long-distance runners are especially prone, because they are exposed to the friction on the nipple for the greatest period of time. However, it is not only suffered by athletes; the inside of a badge, a logo on normal items of clothing, or breastfeeding  can also cause the friction which results in this condition.

Treatment ;
Wearing the right clothing will help to prevent this condition. The best material is silk because it’s soft compared with modern synthetic fibres, which can be quite coarse. Loose-fitting sportswear is also good, as it has less opportunity to rub against you. If you need to wear something that fits closely, then Lycra can be less damaging, because it holds firmly against the nipples. Women should wear a well-fitting sports bra to hold the breasts and reduce movement.

Use something to protect your nipples from the layer of clothing that rubs over them. A plaster is a straightforward idea provided you’re brave enough to remove it and some of your chest hairs, too. Surgical tape is available from the pharmacist and works in the same way but is a little less adhesive.

Barrier creams containing zinc, such as those used for a baby’s nappy area, are protective and soothing. Many people use petroleum jelly for similar benefits.

Prevention:
The condition is easily preventable and treatable. Viable methods include:

*Run shirtless whenever weather and the law permits.

*Don’t use a large, loose-fitting T-shirt during exercise.

*Wear “technical” shirts made of synthetic fabrics, not cotton.

*Stick a small bandage, waterproof bandaid, or paper surgical tape over each nipple before the commencement of exercise to act as a barrier between skin and cloth.

*If the skin is already damaged, apply a pure lanolin product (e.g. Lansinoh or Bag Balm) to the area prior to exercise to prevent chafing. If the skin is not damaged, a barrier product (e.g. Vaseline) can be used. These products do not allow air to circulate around damaged skin; this can prevent healing if used over a period of time. A “liquid bandage” can be helpful for healing or prevention, although it may sting initially.

*Use specialized products available to prevent the condition such as rash guards.

*Wear a sports bra, shimmel, compression vest, or some variety of chest binding clothing.

*Apply an antiseptic cream as soon as you suspect a fissure, with the hope that it may reduce the chances of bacterial infection that would make the condition worse.

*Use a nipple shield (of rubber, or glass and rubber) temporarily.

This condition should clear within a few days. If not, medical attention is warranted. Other skin conditions such as eczema, psoriasis, impetigo, fungal infections or an allergic reaction can cause nipple pain and changes in the appearance of the skin. In women, breastfeeding (often complicated by thrush infection),  as well as hormonal changes in early pregnancy or during menstruation can also cause nipple soreness and pain.

Disclaimer: This information is not meant to be a substitute for professional medical advise or help. It is always best to consult with a Physician about serious health concerns. This information is in no way intended to diagnose or prescribe remedies.This is purely for educational purpose

Resources:
http://www.bbc.co.uk/health/physical_health/conditions/joggersnipples.shtml
http://en.wikipedia.org/wiki/Fissure_of_the_nipple

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Ailmemts & Remedies

Back Pain

Four in five adults experience back pain at some point, but the back is so complex every person needs individual treatment options. Discover more about how your back works, what can go wrong and how you can prevent back problems. 

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1. Causes & effects of back pain :….…CLICK & SEE  THE PICTURES

There are many factors that can put strain on the spine, from common day-to-day stresses to medical based conditions. Find out how your back works.

2.Treatment & Prevention of back pain :->…….(1)…....(2).....(3)…...CLICK & SEE

Improving your posture and back health through excercises and lifestyle changes, and when you should seek advice from your GP

Click &  read   :    Healing back pain

3.Glossary of back pain :….CLICK & SEE

Definitions of common medical terms used in back care
4.Home Remedies for Back Pain…(1)…(2)…(3)..(4)

Click to learn the ways to remove back pain from Harvard Medical School

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Disclaimer: This information is not meant to be a substitute for professional medical advise or help. It is always best to consult with a Physician about serious health concerns. This information is in no way intended to diagnose or prescribe remedies.This is purely for educational purpose.

Resources:
http://www.bbc.co.uk/health/physical_health/conditions/in_depth/back_pain/index.shtml
http://www.beltina.org/health-dictionary/back-pain-lower-upper-acute-symptoms-causes-treatment.html
http://inversionmachineinfo.com/lower-back-pain-treatment/
http://www.putnams.co.uk/back-pain-care-information.htm

http://www.backcarenetwork.com/glossary.php

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Ailmemts & Remedies Exercise

Exercise and Arthritis

Introduction:
Arthritis is becoming more and more common — and not just among the very old. That’s the bad news. The good news is that a program of moderate exercise can reduce pain and improve mobility for many of the over 40 million individuals with this degenerative disease.

Now What is Arthritis?
Arthritis means inflammation of a joint. Osteoarthritis, the most common form of arthritis, is characterized by a progressive loss of cartilage. This degenerative disease is usually limited to a specific area, such as the knees, hips or spine. Common symptoms include joint pain, limited range of motion, and swelling. Rheumatoid arthritis, which is far less common, causes the inner linings of the joints to become inflamed.

click to see the picture

How Can Exercise Help?
For many years, doctors have recommended that patients with arthritis engage in flexibility training to help improve range of motion and reduce some of the stiffness in their afflicted joints. In recent years, doctors have also begun to recognize the benefits of cardiovascular exercise and strength training. Not only does a wellrounded exercise program preserve joint range of motion and flexibility but it also reduces the risk of cardiovascular disease, increases joint stability, and lessens the physical and psychological pain that often accompanies a diagnosis of arthritis.

Exercise and rest:-
People with arthritis often have to balance carefully how and when to exercise and when to rest.

In adults, if the joints are particularly inflamed or swollen it may be necessary to rest more than usual. But generally, people with arthritis should exercise every day to prevent joints becoming stiff and painful, and to keep muscles strong.

For children with arthritis, it’s particularly important to exercise even when the disease is very active, because contractures and deformities can develop very quickly.

People with arthritis need three forms of exercise:–

1.General exercise for health
Any exercise that leaves you feeling a little breathless and your muscles slightly tired is good for you. As well as keeping you mobile it can help you relax, make you feel better about yourself and give you more energy.

When exercising, it’s best to use as much of the body as possible – swimming, walking and cycling are all good options. Swimming has the added advantage that the water supports the weight of your body rather than your joints. Some strokes may not suit you, though, so try to get professional advice.

If you go to exercise classes, check they’re run by a qualified teacher and that the teacher knows about your condition.

2.Mobilising exercises
People with arthritis need to keep their joints moving. Bending and straightening exercises, gentle pedalling or swimming can help a lot. Your physiotherapist may recommend hydrotherapy at your local hospital: many people find they move more freely in water and the warmth of the water loosens their joints.

3.Special exercises to strengthen muscles
If your muscles are strong and healthy, they protect your joints better and you may feel less pain. Your physiotherapist will be able to give you a series of muscle-strengthening exercises to perform at home. Swimming and hydrotherapy are also effective ways of strengthening as well as mobilising.

Exercise checklist for People with arthritis:-

Do the following:
•Choose exercises suitable to your level – if you’re a beginner, work up gradually
•Do gentle warm-up stretches before and after the exercise
•Wear good footwear and appropriate clothing
•Enjoy yourself

Don’t do the following:
•Binge on exercise – little and often is better
•Continue with an activity if it makes your pain worse
•Do fitness or aerobic exercises on a stone or concrete floor
•Exercise if you feel ill

You may click to see :-
Some Basic Movements In Yoga Exercise:
Top Three Types of Exercises for Artherities:

Living with Arthritis

Disclaimer: This information is not meant to be a substitute for professional medical advise or help. It is always best to consult with a Physician about serious health concerns. This information is in no way intended to diagnose or prescribe remedies.This is purely for educational purpose.

Resources:
http://www.bbc.co.uk/health/physical_health/conditions/in_depth/arthritis/treatmentarthritis_exercise.shtml
http://www.acefitness.org/fitfacts/fitfacts_display.aspx?itemid=22

http://www.afarewellrescue.com/exercise-and-arthritis/

A public demonstration of aerobic exercises
A public demonstration of aerobic exercises (Photo credit: Wikipedia)

http://www.healthyexerciseworld.com/exercise-for-arthritis.html

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Exercise

Target these Muscles to Trim the Tummy

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When it comes to training your abdominals, it’s important to include the deepest layer of this muscle group — the transversus abdominis, which is responsible for flattening the stomach. Here is a great way to target this area.

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Lie face up on a flat, level surface. If you have a Pilates Circle, place it between your inner ankles and straighten your legs above your hips. (If you don’t have this piece of equipment, you can do the same exercise without it.) Extend your arms to the sides and bend your elbows so that your hands are over your head.

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On an exhalation, press your naval toward your spine to flatten your abdominals. Focus on keeping your abs flat as you slowly lower your legs to a 45-degree angle. Pause for a few seconds, then raise your legs back to vertical. Repeat 12 times.

Source:Los  Angeles Times

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