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Health Magazine

Post Pregnancy Fitness – Get Your Body Back

The first question you will ask yourself as a new mom is, “Will I be a good mother?”

The second biggest question you will ask yourself as a new mom is, ?Will I be able to get back into shape after I give birth?? The truth is, yes, you can get back into pre-pregnancy shape and, if you desire, you can get yourself into even better shape than you were in before your pregnancy.

One of the biggest myths you must get past is the classic, ?The doctor said I have to wait six weeks before I do any kind of exercise.? Under certain circumstances this is a valid rule. For instance, your pregnancy may have occurred later in life or you experienced complications during your pregnancy and/or the actual birth of your baby.

If you fall into this category you should communicate with you doctor regarding your desire to exercise and abide by her recommendations.

But, if you had an uncomplicated, normal pregnancy there should be no reason why you can?t start working out twenty four hours after you give birth. So as not to mislead you, let?s define working out as it applies to you at this stage of the game.

You are clearly not ready to jump into a full scale fitness program one day after giving birth. But you can and should begin doing gentle isometrics (contract a muscle, hold it for a few seconds & then release it) and Kegels. Of course, you should consult with your doctor before starting just so she is aware of what you are doing. She may also have some valuable input.

Before you leave the hospital ask the doctor about the condition of your rectus abdominus. These are the two muscles that run parallel to each other from the pubic area up to the diaphragm. During some pregnancies the connective tissue between these two muscles tears and separates. If this is your case ask your doctor how you can help them reconnect and heal faster. This will be necessary in order for you to add the next few exercises to your routine.

If your ab muscles did not separate, which should be confirmed by your OBGYN, then you can add the pelvic tilt to your new exercise routine. This is one of the most basic exercises for the ?core?. It should also be safe to add a modified abdominal exercise. Starting with a pelvic tilt and then lifting the head and top of the shoulder blades by curling forward slightly as you breathe out. Then return to neutral as you breathe in – repeat with same form.

It is generally safe to add several lower body exercises at this point. I always advise clients to run these by their OBGYN before trying them out.

Lying on your back, on a soft, comfortable surface, keep one leg bent with your foot on the floor while the other leg is flat on the ground. Bring the knee of the leg that is flat toward you by bending it and then lift that same foot off the ground and toward the sky. Then bring it back down by retracing the moves in reverse so you end up at the start position.

The second exercise is known as ?the square?. Starting in the same position as the first exercise, lift the straight leg off the ground by about twelve inches or so. Then slowly trace the shape a square in the air with your toes. Keep the square small at first and as you get stronger, you can increase the size of the square. Move slowly and focus on form.

You should be able to start a power-walking program several weeks, if not sooner, after you give birth. There is usually no good reason (unless you had a complicated pregnancy) to wait six weeks post delivery to start a walking program. Of course, you should discuss this with your OGYN before getting started.

At six weeks after delivery you can start to push your fitness program to a higher level by incorporating aerobic work, such as light jogging, and some resistance training with a combination of body-weight and light dumbbell exercises. Also, remember to include stretching exercises for optimal flexibility and range of motion.

The aim of this article is to help you understand that most OBGYNs are conservative when it comes to answering a new mother’s questions about workoing out. It is easy for the doctor to ?play it safe?, and advise you to wait six weeks before starting your fitness routine. However, if you show your OBGYN the exact exercise program that you wish to follow, he will most likely realize that you have done your homework and should give you the clearance to the start of your post pregnancy exercise …

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Health Tips

How to Select the Best Dentist for Your Family

Practice location and hours of operation
With the high price of gas and the value of your time, location becomes a priority. If possible, focus on dentists who are within practical proximity to either your home or where you work. Also, be sure to look into their business hours to determine if they might coincide with your personal schedule.
A smaller, “mom and pop” type of operation will more likely keep “banker’s hours” and be closed for lunch, while the larger practices tend to extend their hours of operation into Saturdays, lunch hours and sometimes even into the early evenings on certain weekdays. Dental care is pricey so if you can schedule your visits during your off hours at least you won’t be drawing a smaller paycheck that week as well.
Schedule an initial consultation
Look at it this way – you’re hiring a dentist to work for you which could result in paying them hundreds if not thousands of dollars for dental care over the next several years. Once you’ve narrowed your choices down to just 2 or 3, go ahead and schedule consultations (or job interviews) with them. This will be time well spent prior to developing such a close, “face-to-face” relationship with one of them.
According to the American Dental Association (ADA), we should have regular dental checkups at least twice a year with a strong emphasis on preventative care. You can save a lot of pain, headache and money by simply focusing on good oral care and hygiene and keeping your teeth and gums healthy. Therefore, it’s imperative that your dentist follows the same philosophy.
Your initial visit is also the perfect time to check out the facilities and staff. You can meet the hygienist(s) and dental assistant(s) and see that they meet your expectations. Feel free to ask any questions including how long they’ve been in business, where the dentist(s) may have attended school, if they also offer cosmetic services and if they are members of the ADA – a leading advocate for oral health care in America.
Dental cost and coverage
It may be a good idea to pick up a price list during your visit. (They should be able to easily print one out from their computer.) This may not be too much of a concern if you have good health coverage, but it’s still helpful information to have and may be interesting to compare with the other contenders. And speaking of health coverage, find out what kind of insurance they accept and, if applicable, if yours is on the list. Also, what is their procedure for filing claims? Do they do this on your behalf or would you have to pay up front and file your own insurance claim for reimbursement?
In addition to insurance, ask if they accept any kind of dental discount programs. Half of Americans are without dental insurance, mainly due to the higher cost, but more and more are signing up for discount plans to help cope with the costs of dental care (some even have both since insurance coverage has become so limited over the last 20-30 years).
Two more helpful considerations
A good way to locate a great dentist is by personal referrals. Since most people have a regular dentist, simply ask around. Try your friends, relatives, neighbors, church friends and other places you frequent. If new to town, you can always ask good old Google – you can learn just about anything nowadays via an online search.
Finally, you may wish to ask about the practice’s emergency procedures. Hopefully, you’ll never need them but you never know what could happen after hours such as a broken tooth or severe oral pain over a weekend or in the middle of the night. Do they have dentists on staff that take emergency calls? Do they share on-call rotations with another practice? This is good information to have on hand, just in case.
Visiting the dentist is not the most desirable activity for most folks, but it’s still a very important one. Our oral and overall health depend on it. So choose a dentist who you and your family will feel comfortable with – and keep that beautiful smile healthy.…

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Healthy Nutrition

Role Of Dentists

When we were young, most of us would fear visiting the dentist (well maybe not all of us, but I certainly know I did!). Those tools that they used seemed pretty scary didn’t they? Lying on that dentist chair was always a torture, but I’m quite sure the dentist didn’t enjoy it much either. Imagine having to look inside the mouth of several different patients who have different mouth conditions. Now when I think of it, I realize that being a dentist is not that easy. First of all, dentists have to go through at least years of school studying dentistry before they can get a license to practice. But having a license doesn’t ensure that the dentist would be good at his or her job. Therefore, when we are searching for a dentist, we need to pay careful attention to which we choose.
Choosing the right dentist can sometimes be a difficult task as you would want to find someone whom you can trust to treat your mouth and teeth. There may be many people out there who may claim to be recognized dentists but in actual fact might not even have a clue about what they are doing. To ensure that you are approaching the right person, one step can be finding out if the person is licensed. If you think it is rude to ask the person directly, you can go onto the internet and search the list of registered practicing dentists in your country. This way you can somehow feel assured that you are in safe hands. I’m sure you wouldn’t want a situation where you make a wrong decision by going to a non-licensed dentist and ending up with infections in your mouth or other injuries. The license would give credibility to the dentist that he or she has attended a credible school and received relevant education. The least educational qualifications of a dentist should be a degree or its equivalent.
Now, the next step to choosing a right dentist is by judging how he or she communicates with you. You would want a dentist who tells you any dental issues that you might be having and proper care for them. The dentist should come clear about all issues and not hide any deeming them to be unimportant. He or she should also listen to your concerns and not only do what they deem as important. The dentist should be able to answer any questions you might have and provide advice on proper care for your teeth.
You also would want to steer clear of dentists that are too involved in promoting themselves. They would be focusing too much on the publicity and may not be able to provide you with the proper care. You should always do research about your dentist before your visit. Go on the internet and read up reviews on what people have to say about the dentist. This way you can find out about the quality of service and even how much he or she charges. Ask for recommendations from friends and family as they would provide you with the most credible advice.…

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Health Department

Prevent Dog Heart Disease or Dog Liver Disease With Proper Dental Health

Dog Teeth and Heart Disease or Dog Liver Disease Can Be Linked
Last time we described how important “inspecting” your dog’s teeth and gums was to his or her health as well as your peace of mind and wallet. After 20 years of raising our Dalmatians, we have learned a lot about critical dental care. We want to share what we have learned to help others as they care for their own “best friend”. Dog teeth and heart disease and periodontal disease are linked.
Routine Veterinary Visits are Important
A cardinal rule regular vet exams. The plaque we described earlier actually turns into tartar, or calculus- quickly. Bacteria can develop, It can eat away at the teeth and gums.
Many problems like dog bad breath, dog periodontal disease, dog heart disease, oral pain and tooth loss occur. The bacteria can cause disease in the mouth, dog liver disease or heart disease in a dog.
The key here is prevention. When that does not work, early detection and correction are important. Take care of dental disease as soon as you suspect it, no matter how minor it may at first appear. Of course, an ounce of prevention is worth a pound of cure so, work hard to prevent it!
Prevention Is the First Line of Defense
You know the steps in preventing dog dental disease. Keep a regular regimen of inspecting your dog’s teeth and gums. Observe problems and attend to them early. Brush your dog’s teeth. This will reduce the chance of dog heart disease or dog liver disease.
Professional Care Issues
From time to time, a professional dental cleaning may be necessary. The first time we had this done for Lady – it was a shocker – and expensive. But it was critical and we did have to have it completed. Some dogs need dental cleanings one or more times per year, while others can go longer.
The entire procedure requires the same work as you and I have at our dentists. The process usually requires a general anesthesia. With the dog sedated, the vet will clean your dog’s teeth and clean the gums. That is also an excellent time to get a thorough and expert examination for problems.
Each procedure will most likely be fashioned to meet your dog’s individual needs. But generally, the vet will scale and polish the teeth. The vet may find that some problems a best resolved with a tooth extraction. Your vet may even refer you to a – wait for it – a veterinary dentist for specialty procedures.
Sedation Has It’s Risks
Now for the final warning. Your daily care is critical to preventing dog heart disease and dog liver disease, your wallet and even your dog’s safety. You should discuss this with your vet in detail. Sedating a dog is serious and requires a vet and staff that know their responsibilities. Our experience was a real awakening for us. During her procedure, Lady was “rolled over” to get to a few teeth in one part of her mouth. Sedation relaxes many muscles in a dog – include those supporting their digestive system and stomach. The “rolling” actually twisted her stomach and caused a constriction that the vet “missed” the next day.
We picked Lady up and took her home in less than 48 hours from her procedure she swelled up and began salivating severely. It was late at night – off to the emergency vet clinic we went. Over 15 hours and a lot of very tender care were needed to save Lady. We rubbed, an sat with her for hours.…

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Men'S Health

Pregnancy Tips For A Healthy Weight Gain

Gaining weight during pregnancy is necessary for the baby inside of you to thrive. While you do need to gain weight, gaining too much weight can lead to other issues during pregnancy. Learn how to gain weight gradually and stay within recommended limits.

Ever heard of the adage, ?I?m eating for two?? This is a common misconception that has lead to many women gaining too much weight during pregnancy. It is not necessary to eat for two people to keep your baby healthy.

How much weight you should gain during pregnancy depends on your pre-pregnancy weight. If you are within the healthy weight range for your age and height, the most you should gain is around thirty-five pounds. If you are underweight before pregnancy, you can stand to gain a bit more, but only five pounds or so above the upper limit for normal weight women. A weight gain of twenty-five pounds is suitable for obese pregnant women.

It takes the same amount of calories to gain a pound when you are pregnant as it did when you were not. If your eating habits were good before pregnancy, keep up the good work. Don?t use pregnancy as an excuse to eat unhealthy foods. The weight will add up.

Your weight gain equates to about one to two pounds a week starting in the second trimester. Weight gain in the first trimester should stay within a five pound limit. For women that experience morning sickness, this may be harder than it seems.

You want your weight to increase at a steady rate. Slow weight gain can reduce the chances of certain symptoms during pregnancy. Backache, varicose veins, stretch marks, heartburn, and shortness of breath are decreased with lower weight gains.

Gaining too much weight can increase certain risk factors for pregnant mothers. Women who are already overweight or gain too much weight are at risk for gestational diabetes, high blood pressure, and difficulties during labor and delivery. Any of these factors can affect the unborn fetus as well.

If it has been confirmed that you are carrying more than one baby, your weight gain will increase. Talk with your obstetrician to find out exactly how much additional weight you will need to gain. It will be more than normal by about ten pounds.

Don?t skip meals when you are pregnant. Nibbling on good foods throughout the day will keep you from feeling hungry. If you have trouble gaining weight, choose foods that are high in good fats like nuts, salmon, and avocados.

Pregnancy is a glorious time. Weight gain maintains healthy growth for your baby. Too much weight, however, can create a problem for mother and baby.…

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Healthy Nutrition

Detoxification and Why It Is Critical for Health and Weight Loss

What is detoxification?
Detoxifying your body is the process of assisting your body to remove elements that are detrimental to your health. Where do these toxins or detrimental elements come from? In today’s world, with thousands of new chemicals being introduced each year, the toxic elements are taken in by your body through the food you eat, water you drink, air you breathe, and through your skin.
Over the centuries, Eastern health masters recognized that balancing and detoxifying the body was imperative. Recently, Western medicine is beginning to understand this also.
Due to the recent popularity of detoxification in the West, a proliferation of health products aimed at accomplishing this process has sprung into being. This in turn has contributed to confusion about why and how one would detoxify their body.
This report is designed for you, if you are confused about the conflicting information out there about this subject.
What Makes Detoxification Important?
Our toxin elimination systems in our bodies, being our digestive system and colon, liver, kidneys, breath and skin, is very capable of neutralizing and eliminating toxins. An overload of toxicity is a major contributor to weight gain, and puts the brakes on weight loss efforts. Some of these toxins come from our own metabolic processes, and if that was the only source of toxicity that our bodies had to deal with, we’d have relatively no issues. However, this is not the case in these times. It is when these systems become overloaded and weakened that the problems begin.
Some of the problems caused by a toxic body range from less than optimal energy levels and weight gain, all the way through major degenerative disease conditions.
Where Do We Get The Toxins?
In the course of your daily life, you could be exposed to harsh chemicals through your work environment. This is the case in some common occupations. One seldom considered source of toxicity is in your own home! Take a look at household cleaners and fresheners you use in your home and see if you can improve the healthfulness of your indoor environment. The processed and chemically treated foods that prevail in our food supply are also a major source of toxicity.
Items such as cigarettes, poor quality foods, caffeine, junk food and soda are all examples which are harmful to your health. Consuming these on a consistent basis harms your body on several levels. All of these considerations in combination can produce a very toxic environment in your body. As they build up in your system over time, they can cause a wide range of issues including weight gain, memory problems and immune system issues.
Detoxification is a natural process that the body accomplishes on its own under normal circumstances. However, when your systems are overloaded and you have a less than optimal diet, it contributes to stress on your body and it is less able to cleanse your system properly.
What Can Be Done About It?
The fist step in detoxifying your body is pretty straight forward. It is to stop putting toxins into your body as much as possible. Doing this may even cause some weight loss on its own. Making the needed changes can be accomplished in baby steps. You don’t have to take everything on at once. It works best to take a look at one area at a time. Look for things that you can do to clean up some small things first, incorporate it into your life, then move on to the next. Before long, you’ll find you’ve incorporated many beneficial new ways into your life, and you will be able to feel the beneficial difference in your body.
Once you’ve made some changes, and see that you’re on the right track, that’s when you should look at some of the many great products and programs that can help you increase and accelerate your journey of health.…

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Whole Food Vitamins

How to Lose Weight Fast Naturally – 3 Small Changes That Make a Big Difference

Whether you are male or female, if you live in the modernized world you are probably carrying more weight on your body than you are comfortable with. If you are like most people, your diet probably consists of high-fat, high-carbohydrate meals and sugary snacks between those meals. On top of that, your lifestyle likely consists of little or no exercise. These factors combined create a perfect environment for fat storage in the body. If this description sounds like your situation, keep reading. This article will teach you how to lose weight fast, naturally, without pills, drugs or (more importantly) hunger.

Step one involves recognizing that you, like most people in the modernized world, are addicted to food. Food makes us feel good. It makes us feel comfortable and satisfied. Food also has many social ties, as gatherings tend to involve eating (think barbecues, family dinners, lunch meetings, or dinner with friends). Food addiction is not all your fault, but you must take full responsibility for the solution. Breaking your food addiction will allow you to make better choices about what enters your mouth. The best way I have found to break food addiction is to commit 3 to 5 days to a cleansing fast.

Step two starts only after you’ve completed the first step, as it will be much easier after your eating habits are no longer controlled by unhealthy food cravings. This step involves making better food choices. You don’t have to completely give up the foods you love. Just make simple substitutions where you can. Switch to fruit instead of sugary snacks (try an orange instead of a donut). Eat as many vegetables as possible too. Getting more fiber in your diet will certainly be better for you in many ways, including binding to (and flushing out) fat in your body, lowering your risk of cancer, cardiovascular disease, and improving the health of your colon.

Step three in learning how to lose weight fast naturally involves a little bit of exercise. The manner of exercise will be up to you and what you are currently capable of. So, I suggest starting slowly, especially if you are severely overweight or unaccustomed to exercise. Start with walking around the block every day for a week. The next week, go around the block two times. You get the idea. Incorporating resistance training is a good idea, too (if you are healthy enough). Start with push-ups and sit-ups, and then move on to more advanced exercises when you are ready. The idea is to go slowly, so that your body works with you – not against you.

If you follow these instructions, break your food addictions, change your eating habits, and gradually add exercise to your life, you will see the fat melting off of your body in record time. I hope you have enjoyed learning how to lose weight fast naturally. This method will not only help you to lose weight fast, but also not require stimulants pills, leave you hungry, tired or grumpy.…