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Post Natal Training: 10 Tips

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Post Natal Training

Pregnancy brings a lot of transformation in a mother’s body. Motherhood is awesome, but along with it comes a bulgy body that needs some extra attention and care for getting back in shape. Post natal training and exercise are a solution to it and needs to be followed religiously if you desire of overcoming those bulges and fats. So if you are a mommy thinking about reclaiming your figure, here are a few tips that you need to remember if you are starting with your post natal training:

  1. Keep control over your nutrition and diet

Along with a new born baby comes the responsibility of taking care of the baby’s needs and requirements. But despite the care that you have to bestow on the infant, make sure that you are particular about your eating and diet habits as well. You need to keep a watch on what you eat. Keep away from high-calorie food and eat things that have nutritional value to stay in good shape.

  1. Keep exercises short and sweet

A new mommy may be involved in an endless number of things. Starting from feeding to changing the nappies, there are several things that can keep you busy the whole day. In such a case, long hours of workout is not desirable. You can consider starting with twenty to twenty five minutes and further increase the counts at a later stage. A post natal training session of half an hour is enough to stay fit and you can maintain this time span for about a month further increasing it by an additional 30 minutes after the fifth week.

  1. Slow and steady wins the race

This is an age-old saying that we all have learned from the rabbit and tortoise story. You need to follow this quote from deep within. It is not expected out of a new mommy to start jumping and skipping again to lose weight, particularly if you have had a C-section. So you need to be slow when you start. Do not rush with things, give yourselves time, and do not forget to consult a doctor before you start. Only when the doctor gives you a green signal, you can resume your workout sessions.

  1. Exercising it right

Women who are particular about their figure get involved in exercises soon after delivery to get back to shape. But the thumb rule says if you are not sure about things on how to proceed, then visiting an expert is the only solution. Doing it incorrectly can cause stress and strain and may also weaken the pelvic floor. So before you start, seek the advice of a pro or an expert so that you do not fall prey to common mistakes.

  1. Craftiness is the essence for post-natal training

For every new mom who wishes to be back in shape soon after the delivery, it is essential for you to understand that excess pressure can weaken the muscles. Thus, you shouldn’t be in a rush to start with crunches, forward leaning and overhead lifting. Start at a slow pace and try to get crafty with your core exercises. You can try anti-rotation exercises, pall of presses, transverse abdominis, single arm splits, etc. to start with your post natal training sessions.

  1. Heavy weights are not for you

Some women prefer to gain strength after delivery and thus put their foot forward to go ahead with burpees and similar exercise. But again, you need to understand that heavy weight is not your cup of tea at the initial stage. It can cause injury and can also be a reason accrues issues like prolapse and hernia. Simple walking and core exercises are all that you may need in the initial weeks after delivery; you can keep heavy weights for a later stage.

  1. Watch for any signs of bleeding

If you have started exercising after your delivery, then you have to be watchful for any kind of signs and indications from your body. Some ladies happen to bleed while trying out exercises after childbirth. So if this is your case, then you need to understand that your body is not ready to take the pressure and you need to wait until you are healed completely.

  1. Be hydrated at all times

Once when you start with post natal training exercises, you need to take care that you drink ample amount of water. If you are a breastfeeding mommy, keep yourself hydrated at all times. Always keep a water bottle handy so that you can remind yourself to drink water after regular intervals.

  1. Relax to replenish

Being a new mommy is not that easy, and you may have to face sleepless nights for months. So the golden rule is ‘sleep while your kid sleeps’ because that is the only time when you can be in a state of peace of mind. A very few women tend to follow this practice but adhering to this old saying can help you to replenish yourself, especially if you are involved in post natal training sessions. Exercises can drain your energy and to refill it you need to rest and relax for a while. So relaxing is as important as pressing yourself hard to get back to shape. Relaxing can help you to restore yourselves and get back to work again.

  1. Staying active

Many times you may miss your exercise sessions, but it doesn’t mean that you have to be panicky for the same. Initial months may be overloaded with baby blues and thus missing out sessions is normal. So even if you skip your exercises, you can find means and ways for staying active, this can be equivalently helpful for you to shed those fats.

So, these were a few quick tips that you need to follow after starting your post natal training. New mothers need to realize that one has to be patient and realistic about weight loss goals. So get started, but do remember these tips while moving ahead to reclaim your body.

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What Are The Necessary Lifestyle Changes For Successful Addiction Recovery?

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Addiction Recovery

What many people don’t know is that overcoming alcohol and substance addiction takes great will and effort to overhaul a person’s life in multiple aspects. While detox and intensive counseling are critical for long-term recovery, it’s just a small portion of the whole pie. Recovery shouldn’t only focus on the chemical dependence on the substances and alcohol, but also on overcoming the spiritual, emotional, mental, and psychological hold that the drugs have on the individual.

A full recovery is more than just abstaining from drugs since most often it’s the victim’s lifestyle that hinders them from making a full recovery. To sustain a lasting recovery, there’s a need to focus on the internal and external influences that played a part in nurturing the habit in the first place.

Internal influences can be abusive or broken relationships, a similar company, and immediate environmental factors. External factors can be unaddressed psychological issues and health problems among others. Consequently, you can then capitalize on them to make your life better and more enjoyable than ever before while making healthy choices. Failure to address underlying lifestyle factors that initially led to the habit significantly diminishes any chance of enjoying a long-term recovery.

Make a choice to take care of yourself and improve all facets of your life during this period. Find overwhelming support from support groups such as Alcoholics Anonymous (AA) and other peer groups as you take this very important step in your life.

Lifestyle Changes that Can Help with Substance Abuse Treatment and Recovery

The  Substance Abuse and Mental Health Services Administration (SAMSHA), reports that there are four main lifestyle dynamics that support a lasting recovery – purposecommunity, home, and health. Below are a few examples of lifestyle changes touching on these dimensions to help you maintain sobriety and live a fulfilling life.

Keep off Triggers

In this case, triggers are situations, people, or events that may cause you to abuse alcohol and other drugs. You need to change your environment, make a dedicated effort to stop frequenting the same places that you did before such as nightclubs, bars, gambling rooms, etc. It’s crucial that you also change the people with whom you spend your time. Get to spend time with people who support your sobriety and avoid going out to look for temptations or inviting them into your home.

Have a Balanced Schedule

Conduct your day in a way that balances all aspects of your life including work, social life, and play. Make healthy changes such as immersing yourself in a productive career, caring for your loved ones, joining a local sports team, etc.

Focus on Self-Improvement

You could spend some time each day enhancing your life in various ways including reading books, further studies, or even taking a course.

Exercise and Engage in Healthy Physical Activities

Research from SAMHSA suggests that physical fitness and exercise can help to improve stress, anxiety, and depression symptoms. Additionally, exercising will also raise your self-esteem a notch higher.

Feed Healthily

A healthy diet can do wonders for your overall well-being, from boosting your energy, to clearing your mind, to elevating your mood, and much more. Moreover, decreasing sugary foods in your diet can help alleviate mood swings and boost your strength as you go about your day.

Spiritual Fulfilment

For the spiritual aspect of the recovery process, ensure that you slot some time for it. You could opt for prayer or meditation, but ensure that you find time to look within yourself and process your feelings and learn to cope with whatever you come up with in a healthy way.

Do You Need Help Recovering from Alcohol and Substance Abuse?

Being free from alcohol addiction starts with you. If you want to reclaim your life and live productively, you must accept to be guided by experienced specialists in a supportive environment where you’ll find other people like yourself. This helps you to accept yourself and desire to change while allowing you to gather enough strength and focus on treatment and getting sober.

You don’t have to fight on your own; get treatment at Infinite Recovery, an all-inclusive alcohol rehab center where you’ll find calm, peace, and the realization that you are not alone as you learn how to overcome your addiction and resist the temptation to go back to the habit.

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How to Protect Your Kids from Bacteria

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Protect Your Kids from Bacteria

If you have a small kid, you must be much worried about his safety and cleanliness. He has to step out for various purposes. It is not always possible to take care of his hygiene.  But now it can be easily done with the help of some advanced techniques. Take for example; you can rely upon the hand sanitizers. They are available in various sizes. You can choose the small one as it can be easily handled by the little one. You can place those ones inside the pocket of your kid. He can use it accordingly.

Best way to maintain the hygiene of your little one:

The first thing you have to do is to teach your little one to dry the hands once it is washed with soap and water. Soon after this they can apply the mini hand sanitizer as it will kill the germs that will cause illness. Apart from all this, some basic norms should be maintained by the little family member.

Teach him not to share his hats or combs with anyone. They are main items through which germs can be transmitted inside the body of a person. The sanitizers should be used by your kid whenever they are touching any type of items. You never know which is good or bad.

If you are parent of a kid you should give special preference on his cleanliness part. Always clean the clothes of your kid whenever he is coming from outside. Clothes from outside carry a lot of germs that is bad for his health. They can affect them to a great extent.  This should be maintained as much as possible. Most of us ignore these important things or rules and thereby the little ones get infected.

Other Tips to Follow

Apart from the above things, you should teach your little ones some basic things. It should be included as their habit.

  • Teach your child to stay clean and fresh. They must keep the fingers and hands clean by regular sanitizing mainly when they are stepping out. They should keep a small or mini hand sanitizer that can help you to protect your hand from the germs and bacteria.
  • Teach your child to avoid touching anything in markets or shopping malls. Remember it may be touched by someone previously. These products can be a great place to carry germs. Once your child will touches the items it will get transmitted inside the body. This will make him feel ill.
  • Teach your child not to have any outside food. They may be dangerous for their health. These items will damage the health of your kid by causing severe illness. Those foods should be avoided as much as possible.

It is very tough to teach the manners of cleanliness to your kid. But a short attempt must be taken. This will not only keep them safe but will also provide a good health. You should try to main it right from the beginning.

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7 Warning Signs of Kidney Stones Complications

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Warning Signs of Kidney Stones

Kidney stones or renal calculi are the crystallized masses of minerals. When certain minerals are present in excessive amounts in the body, these accumulate in the kidneys. Unbalanced diet, consumption of hard water, obesity and hypertension are some of the major causes of kidney stones. Owing to the prevalence of fast and unhealthy lifestyles, it is not really surprising to notice the increased cases of kidney stones these days.

 These stone-like masses not only cause damage to the kidneys but also tend to interfere with the functioning of the entire urinary tract system.

Kidney stones must be attended with care and attention as and when the initial symptoms start arising.

Early signs and symptoms of kidney stones may look like:

  • Morning nausea
  • Foamy or cloudy urine
  • Frequent need to pass urine
  • Burning sensation while passing urine
  • Appetite loss

When a person neglects or does not seek proper medical guidance for these symptoms, the condition turns severe with time.

These are the 7 warning signs of kidney stone complications

  • Worsening of kidney stone pain- Leaving kidney stones untreated for a long time can cause more stones to form and when these stones move around, the renal colic (kidney stone pain) may become even more severe. You may feel an unbearable pain in your lower back or groin region and the pain may not reduce even after laying down.
  • Blockage of the urinary passage- As the stone becomes bigger and moves around, the chances of it getting lodged in the urinary tract also increase. If the stone blocks any part of the urinary tract, the urinary symptoms may get severe by the day.
  • Frequent infections in the urinary tract- Due to partial blockage and obstruction in the flow of urine, the urinary tract becomes an easy target for microbes to attack. As a result, the frequency of urinary tract infections increases and you may have to endure the discomforting UTI symptoms a lot more than often.
  • Injuries to the ureter- If the stone blocks the ureter, the ureter will try to push the stone out by contracting and relaxing again and again. This is not just painful but the stone scraping against the walls of the ureter can cause injuries there. Over time, this can lead to the formation of ureteral strictures and add to your miseries.
  • Infection reaching the kidneys- If urinary tract infections are not treated in time, they can worsen and the infection causing microbes can travel up the urinary tract and attack the kidneys. This may be indicated by the presence of symptoms like high fever and chills. Kidney infections can be quite serious and need immediate medical attention.
  • Impaired kidney functioning- Kidney stones can strain the kidneys excessively. Due to overworking for a long time, kidneys may start losing their functioning. This can continue even after the stones are removed. This permanent damage to the kidneys and the subsequent loss of kidney functioning is called chronic kidney disease.
  • Urine buildup and kidney swelling- Partial blockage of the ureters causes worsening of the symptoms. But if the ureter gets blocked completely, this may result in the complete obstruction of urine flow. Due to this, urine may build up near the kidneys and this can cause the kidneys to swell up. This condition is known as hydronephrosis and can have severe implications.

To avoid these complications of kidney stones, get the advanced treatment

Timely and proper treatment is the key to avoiding any complications due to kidney stones. Not all the cases of kidney stones require surgery. Some can be treated through medications and other management tips. But when your doctor recommends you to undergo surgery for kidney stones, make sure that you do not rush into the open surgery. Only opt for an advanced modern surgery that is very less invasive and painless in nature.

3 different modern surgeries to remove kidney stones are namely:

  • Laparoscopic surgery- In laparoscopic surgery, the surgeon removes the stones from the urinary tract through small incisions in the groin region.
  • Laser lithotripsy/ureteroscopy- Laser ureteroscopy breaks the stones into small pieces through the use of laser energy aimed at the stone using a ureteroscope.
  • Shockwave lithotripsy- Shock wave lithotripsy makes use of thousands of shock wave pulses to crush the stone and then the patient can pass these stones easily through the urine.

Other benefits of modern kidney stone surgery

The modern surgeries for kidney stones offer the following advantages over the conventional procedures:

  • No major incisions, cuts or stitches required
  • Absolutely painless surgery
  • Quick procedure and no long hospital stay required
  • Safe surgeries with nil risk of complications
  • Speedy and smooth recovery
  • Permanent relief from kidney stones

If you are dealing with the discomforts of kidney stones, you can contact Pristyn Care. They are one of the well known healthcare providers in the country and offer the advanced USFDA approved surgeries for kidney stones. They are associated with some of the best urologists and hospitals in India and you can easily consult one of their specialists by booking your appointment online.

Conclusion

Kidney stones are quite discomforting but if you delay treatment, these can make your life even more miserable. Therefore, to prevent any unpleasant complications, it is important to consult a urologist as soon as the symptoms of kidney stones start. Along with proper treatment, make sure that you adopt an active and healthy lifestyle to keep your kidneys healthy.

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