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Fitness After Pregnancy: Expert Opinion

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Pregnancy and being a mother is a special time in every girl’s life. From the moment he realizes that a new life is growing in him, the matter of taking care of oneself is created automatically. It is very normal to gain weight at this time. Because for the growth of the fetus, the expectant mother has to consume extra calories, get adequate rest, and a heavy workout is also forbidden. Many people become anxious about gaining weight after delivery. In addition to taking care of the child, you have to be fit and take care of yourself. Here are the answers to some common questions about post-pregnancy fitness.

Fitness after baby delivery

It is often seen that the weight gain that occurs in pregnancy does not decrease with time after baby delivery but increases. For those who are breastfeeding, there are some restrictions on dieting. At this time mothers are worried about their excess weight, many can not lose weight even after wearing a belt. Especially in the case of cesarean delivery, mothers face problems reducing belly fat. What exercises can be done at this time, when to start exercising, such questions keep coming to mind.

Mushfiqa Akhter Bithi, a fitness instructor at the National Gymnastics Athlete and BetterLife Yoga and Aerobics Center, will give us some basic information on how to get fit after getting pregnant and how long after you should start exercising.

Get expert advice on post-pregnancy fitness

1) How many days after delivery can the exercise be started?

A. The start of the exercise depends largely on the pattern of delivery.

If there is a normal delivery and uncomplicated pregnancy, it is possible to start light exercise after 10-15 days. However, if Laceration, Episiotomy / Mini Surgery is done during normal delivery, then Low Impact Exercise can be done after 4-5 weeks of rest.
In the case of Caesarean section and complicated pregnancy, it depends on the recovery of the 6 layers of the abdomen. It will take 9-10 weeks to start low impact exercise and 14-16 weeks to start high impact exercise.
2) What are the problems if you start exercising without following this time?

A. Bleeding, Incisional Hernia, Infection, Back Pain, Muscle Injury.

3) What are the benefits of post-pregnancy exercise for women?

Reduces depression
It Will help to lose weight
The mood will be good
Istamina will increase
It Will help to tone the body
It Will help reduce stress and improve sleep quality

4) What types of exercises can be done?

Low impact aerobic exercise
Walking
Lightweight training
Yoga
Bodyweight exercise

We will learn more about how to exercise later. If you know anything about post-pregnancy fitness, you can comment. New moms will take care of themselves, eat nutritious food, try to stay worry-free. Best of luck to you and your little sweetheart.

You are now also getting fitness accessories from cosmetics, you can buy the products you need from shops or online.

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IMPORTANT VITAMINS AND MINERALS FOR YOUR NAIL

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VITAMINS AND MINERALS

Vitamins and minerals are critical to our overall health.  A lack of vitamins and minerals can result in many health issues in our body, iron deficiency can result in anemia. In the same way, vitamins and minerals affect our overall health, they also affect our hair and nails too.

So there is a need for us to consume these vitamins and minerals in an appropriate portion to have a healthy nails (https://besttoenailfungustreatments.com/).

However, having a deficiency in most of these vitamins is not too common, because we get at least a required portion of it in our diet.

Yes, without further ado, let’s dive into the important vitamins and minerals for your nails.

BIOTIN

Biotin is one of the most significant vitamins for your nail health, it is also called vitamin B7.

They help in promoting cell growth and also breaking down protein. Protein is very crucial in the building up of our body and repairing our worn-out tissues.

However, taking biotin as a supplement or taking food rich in biotin can boost your nail health and make them stronger.

IRON

Iron is an essential constituent in the red blood cells, the red blood cell is an oxygen-carrying portion of the blood. oxygen

For oxygen to be adequately transferred to all parts of the body, a sufficient amount of iron will be required.

The same way blood is transferred to all parts of our body, blood also needs to get to our nails

So a change in the proportion of Iron in our body can affect the blood supply getting to our nails and at the same time affect our nail health.

Iron can be found in the foods like beef dark leaf vegetables, eggs, peanuts, and beans.

MAGNESIUM

Yes, another very significant mineral in our body is magnesium which is responsible for chemical reaction in our body. It is responsible for protein production, a very important reaction for our body.

Protein is crucial in our nail growth, and vertical lines in your nails can imply a sign of magnesium deficiency.

For healthy and stronger nails, take food with rich magnesium.

VIlTAMIN C

Vitamin C has been known for boosting the immune system and also aiding rapid healing.

It also helps bone and blood vessels. It is responsible for collagen synthesis, which gives shape and strengthens the nails.

However, this important vitamin c can’t be manufactured by the body.

So we get it mostly by consuming food rich in vitamin C such as citrus and other vegetables.

ZINC

Zinc is another important mineral responsible for rapid healing.

It is responsible for the growth and division of cells. In case you don’t know nails cell divide and grow rapidly, so as a result of it, a sufficient supply of Zinc is very vital for your nail health. Not getting enough zinc can be seen as white spots on your nails.

Wrapping up,  aside from the above-mentioned vitamins and minerals, there are several other B vitamins, protein, omega 3 fatty acids, and many other minerals responsible for our nail healthy.

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HEALTH

Why Yoga Changes Your Life: Reasons To Practice It

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What is it about yoga that each person who practices it assures that it has changed their life. If so many people have experienced the benefits of yoga for themselves, there must be something that makes it so special. There are many reasons that lead thousands of people to perform such strange postures and that at first may seem so difficult to us, however, everything is to start. To get rid of doubts, today we are going to see the benefits of yoga that everyone can feel from the first day. 

1. Its combination of body postures with breathing, meditation and mindfulness make this practice a very complete one to take care of both the body and the mind. A state of relaxation and tranquility is achieved that allows daily tensions to be released, reducing or eliminating stress and releasing endorphins. 

2. With the practice of yoga we will have an easier time relaxing and sleeping without problems. You sleep better and therefore you get a quality rest. There are several studies that confirm this, such as the one carried out by the Swami Vivekananda Yoga Research Foundation, which showed that people who practiced yoga regularly took 10 minutes less to fall asleep, in addition to increasing the number of hours they could be sleeping. 

3. Thanks to the practice of body postures at the same time as controlled breathing, the ability to concentrate is increased. This work can be extended to work or study, being able to solve problems and achieve goals more efficiently avoiding unnecessary distractions. 

4. Yoga helps prevent bone loss because it prevents lactic acid from accumulating in the body if it is practiced progressively and constantly. It is an exercise that contributes to having a more toned body in addition to increasing the flexibility of the joints. 

5. Flexibility exercises help relieve muscle tension generated on many occasions by the state of tension in which our body is due to stress. Also, it is perfect for relaxing muscle overload caused by physical activity.

6. Yoga is a practice that helps to relieve and prevent lumbar or cervical pain derived from sedentary habits or poor posture in our daily lives. Neck pain, back pain, knee pain, low back pain, rheumatoid arthritis, sciatica or fibromyalgia are ailments that can be reduced by yoga. Although it is important to perform them safely and with the supervision of a professional to avoid injuries. 

7. Both yoga and meditation have been shown to protect DNA from damage caused by lifestyle or natural aging. It is a magnificent anti-aging therapy, since it directly affects telomerase, an enzyme that protects telomeres, those chromosomes that are shortened in each cell division and that the longer they are, the more life augurs for us. 

8. In the practice of yoga, breathing is a fundamental part. Good and correct breathing helps slow down the heart rate and relax muscles, thus improving our mood. It is perfect for dealing with certainly painful or stressful situations. 

Yogic breathing (also known as abdominal or diaphragmatic) is practiced, which begins in the abdomen to end in the clavicle area passing through the intercostal area. This type of respiration increases the oxygenation of the cells.

Similarly, practicing yoga helps control blood pressure and the accumulation of fat in the arteries , thus reducing the chances of suffering from cardiovascular disease. Thus, it helps strengthen our immune system . 

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HEALTH

Tips to Prevent Various Physical Problems of Winter

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Eye redness of viral fever can not be ignored at this time. Again old injuries or pain also increase in winter. Learn here how home remedies can keep away the physical problems of winter.

In winter, various physical problems occur. Colds and coughs usually occur at this time, and some people also have trouble breathing or asthma. Even the onset of viral fever cannot be ignored at this time. Again old injuries or pain also increase in winter. Learn here how home remedies can keep away the physical problems of winter.

1. Cold and cough

It is a common problem and contagious in winter. Colds, coughs, watery eyes and noses, headaches, sore throats, etc. occur.
Home Remedies:

Those who have weak immunity and frequent colds and coughs can eat amalaki jam.
Mix half a teaspoon of honey with a few drops of lemon juice and a pinch of cinnamon powder and eat twice a day.

Mix lemon and honey in a little warm water and drink it to get relief from cold and cough.
Mix a little linseed in a cup of water and boil it. Boil for five minutes and strain it. Now mix lemon juice and honey in it and drink it.
Ghee fried hot garlic reduces cough.
Cough increases during sleep at night. Because at this time the phlegm that has accumulated in the nose starts going to the throat. In that case, you should sleep with your head held high. This reduces the cough.

2. Throat Infections

Indicates dry and sore throat infections. At this time sore throat also started. This is due to climate change and cold.

Home Remedies:

The most common way to do this is to gargle. Gargling with salt in a little warm water kills the bacteria. Doing this two or three times a day reduces sore throat and itching.
Yellow milk is also such an effective way. Drinking it gives relief from sore throat and pain. If you have a persistent cough, you can get relief by drinking turmeric powder.
You can use apple cider vinegar in herbal tea or gargle water.
Even if you put garlic clove in your mouth, you can get relief from infection and pain.

3. Asthma

It is a disease of the lungs. Symptoms of bronchitis, pain, chest tightness, cough, shortness of breath. Asthma is of two types – allergic and non-allergic. Allergic asthma is caused by dust, smoke, etc. Non-allergic asthma is caused by cold, flu, stress and bad weather.

Home Remedies:

Make a tea by mixing half a teaspoon of mulathi powder and half a teaspoon of ginger in a cup of water.
Mix half a teaspoon of crushed ginger and half a teaspoon of turmeric powder in a glass of milk and drink it twice a day.
In a cup of boiling water, mix one teaspoon of cinnamon powder and 1/4 teaspoon of black pepper, equal amount of pepper and ginger and let it boil for 10 minutes. Mix one teaspoon of honey before drinking. This reduces the chances of an asthma attack.
Mix 5-6 drops of lavender oil in hot water and take steam.

4. Influenza

runny nose in winter, common symptoms of headaches, fever, and fatigue.

Home Remedies:

Boil half a tea-spoon in a cup of water.
Mix an equal amount of honey and onion juice and drink it thrice a day. Do this as long as you are not getting rid of the flu or influenza.
Mix 10-12 basil leaf juice in one teaspoon of honey and drink it once a day to get relief.
You can get benefits by mixing a few drops of eucalyptus oil in hot water and taking steam.
Boil pepper powder, cumin, and molasses in a cup of water. You can drink this tea if you have flu symptoms.
You can eat sesame and molasses laddu.

5. Knee pain

Cold causes muscle and bone pain. For this you should wake up and exercise.

Home Remedies:

Mix two cups of evening salt in half a bucket of hot water and dip it in a towel. Now squeeze the water and apply it on the affected area.
Drink fenugreek powder every morning and drink a glass of warm water.
Massage with eucalyptus oil. This results in less pain and irritation.
Massage with hot oil before going to bed at night. This increases blood flow to the pain-stricken area. This can bring relief from the pain.
Mix one teaspoon of apple cider vinegar and a little honey in a cup of lukewarm water and eat twice a day before meals.

Heart problems- The tendency of heart attack increases in winter. Because the coronary arteries constrict due to winter. Resulting in low blood pressure.

Home Remedies:

People suffering from heart disease should eat four to five cloves of garlic daily during winter. It thins the blood, allowing blood to flow properly.
Drink half a teaspoon of Arjuna bark powder and honey in a glass of lukewarm water.
Ginger, garlic juice mixed with honey or molasses can get relief from various heart problems.
Also take care of food and drink. Instead of eating more than twice, eat a little four or five times. This results in weight control.

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