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5 Warning Signs you Have Toxic Shock Syndrome

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TSS, or Toxic Shock Syndrome, is a sudden, potentially fatal condition that can occur in women. It is caused when the body becomes overloaded with toxic bacteria known as Staphylococcus aureus, or staph, which is present in the body in small amounts. This sudden overgrowth of bacteria most commonly affects menstruating women who wear tampons, particularly those who use super absorbent tampons. The body responds to this overgrowth of bacteria with a sharp drop in blood pressure, which deprives organs and other vital systems of oxygen and can lead to death.

The disease was highly publicized in the 1970’s and 1980’s after a number of young women died as a result of using a particular brand of super absorbent tampons. That brand of tampons has since been removed from the market, but cases of TSS still appear in women who are menstruating and not fully aware of the signals that their bodies are sending them as a result of the use of absorbency products.

While toxic shock syndrome is most closely linked to women who menstruate, there have been cases that develop in women who use sponges, cervical caps, and diaphragms. A woman who has recently given birth is at higher risk for developing TSS, and a handful of both men and women who have been exposed to staph bacteria after surgeries, open wound care, and the use of prosthetics have also developed the condition.

Who is at greatest risk?

More than 30 percent of all cases of toxic shock syndrome involve menstruating women under 19 years of age; among this population, women who have developed TSS have a 40 percent chance go getting it again. TSS can also affect those who have infected skin wounds, those who have undergone recent surgeries or hospital procedures, and those who are in the care of residential and hospice care.

People who die from toxic shock syndrome do so because the body becomes unable to process and flush the toxins caused by the overgrowth of staph bacteria in the body. In most cases, victims develop hypertensive shock, where the heart and lungs suddenly stop working. If you are menstruating and suddenly become ill, knowing what symptoms to look for will be critical to overcoming the condition before it is too late.

How does toxic shock syndrome develop?

TSS is caused by a poison produced by bacteria known as Staphylococcus aureus. This bacteria is one of several bacteria that cause infections in burn patients and hospital patients who have undergone surgery. Staph is found in safe amounts in the vagina; when kept in check, it is harmless. While it is unclear how TSS is triggered, two conditions must be present in order for it to develop:

  • 1. Bacteria must grow rapidly and release poisons
  • 2. These poisons must somehow be released into the bloodstream

Women who wear tampons for too long, allowing them to become soaked with blood, provide an ideal environment for the overgrowth of bacteria. In cases where women develop TSS from wearing sponges, cervical caps, or diaphragms, either the device was left in the vagina for too long, or pieces of it remained in the body after it was believed to have been taken out. The release of bacterial poisons into the bloodstream may have something to do with the way tampons are inserted and taken out of the vaginal canal; if conditions are not ideal fo insertion or release, microscopic tears in blood vessels can result, providing a pathway for harmful pathogens to be released.

Signs and symptoms of TSS

It is critical that you recognize the signs and symptoms of toxic shock syndrome quickly, as the onset of the condition progresses very quickly, and can result in death. If you suspect that you have developed toxic shock syndrome, it is important to seek medical attention as soon as possible. Looking for these symptoms and assessing whether you have any risk factors for the development of TSS will help you turn the condition around and reduce complications and long lasting effects that could result from the infection. Signs and symptoms of TSS include, but are not limited to, the following:

1. Sudden high fever

People who develop TSS can spike a sudden fever, going from a regular temperature to a temperature of 105 or higher within minutes. Fevers this severe are usually accompanied by chills, as the body tries to compensate for the extra heat by cooling itself down. Check your temperature frequently if you are starting to feel ill, as this sudden onset of fever can also cause seizures. If you have spiked a high fever suddenly with no other explanation, it is likely that you have developed TSS.

2. Vomiting and Diarrhea

One common cause of death associated with TSS is the inability to distinguish its symptoms from flu-like symptoms. Many flu illnesses are also accompanied by vomiting and diarrhea. If you have any of the risk factors for development of TSS and you are experiencing vomiting and diarrhea, seek medical attention immediately. These two symptoms can cause dehydration, which causes organ failure.

3. Muscle aches

Sudden, severe muscle aches and inability to move as you normally would is a sure sign of excess toxicity in the body. If you experience muscle cramping and your limbs feel heavy and impossible to move, this is because poisons are attacking muscle fibers, rendering them ineffective. Monitor muscle aches and note whether they are worsening; seek medical attention if you become excessively stiff, sore, and unable to move.

4. Sudden redness of mouth, eyes, and throat

Sudden redness in and around the mouth, eyes, and throat is a signal that you have toxic buildup in the body. This will also manifest on the skin as a rash that resembles a sunburn, and it will soon become painful to the touch. If you see redness and it is becoming worse, seek medical attention as soon as you can to rule out toxic shock syndrome.

5. Severe headaches and possible seizures

When your body is overloaded with toxins and harmful poisons, one of the first symptoms to manifest will be a headache. A severe headache is a sign that you need to see your doctor; headaches accompanied by seizure activity, particularly if you have not had a seizure before, is a sign that you need to see a doctor immediately to properly diagnose and treat your condition.

toxic shock syndrome - headache

Any combination of these symptoms deserves an examination, and worsening symptoms, particularly if you have any of the risk factors for TSS, will likely need emergency intervention to avoid dire consequences.

Severe complications of TSS

If TSS is left unchecked, or symptoms are recognized too late, this condition can result in the following conditions:

  • Liver failure (yellowing of the skin, eyes, nausea, vomiting)
  • Kidney failure (fatigue, weakness, muscle cramps, swelling, difficulty urinating)
  • Heart failure (palpitations, chest pain, shortness of breath, weakness)
  • Loss of consciousness

Treatment for TSS

If you are diagnosed with TSS, it is considered a condition that needs emergency intervention. Some people need to be hospitalized in intensive care so that they can receive 24 hour monitoring and medication administration. A doctor will administer an intravenous antibiotic to ward off the infection, killing bacterial overgrowth until balance has been restored once more. Medications to stabilize blood pressure, rehydrate the body, and fortify the immune system may also be administered while a patient is still hospitalized.

Once discharged, a patient might have to undergo a lengthy antibiotic protocol at home; some of these protocols can last as long as 8 weeks while doctors monitor at checkups to ensure that bacterial overgrowth doesn’t return and derail efforts to heal.

Prevention of TSS

There are things you can do to prevent the development of TSS. Take certain precautions to reduce the risk of developing this potentially dangerous and fatal disease. Take these steps to reduce your risk:

  • Changing a tampon every 4-8 hours, or as needed
  • Wearing low-absorbency menstrual products during your period
  • Using a reusable silicone cup and washing in between uses
  • Wearing a pantyliner on lighter flow days
  • Washing hands frequently to remove excess bacteria
  • Keeping cuts and surgical incisions clean, and changing dressings often

If you have had a history of TSS, it is recommended that you change your menstruation routine and protocol to prevent further complications and additional risk of developing the condition a second time.

Knowledge is power

Knowing your risk factors, being prepared and proactive when it comes to caring for yourself and your body, and knowing the warning signs and symptoms associated with TSS will do much to prevent you from having an undesirable experience. If you do suspect that you have developed TSS, seek medication attention immediately, allow your doctor to give you a definitive diagnosis, and then undergo aggressive treatment to alleviate symptoms and complications. Remember, TSS can affect anyone, young and old, women and men. Being proactive about recognizing signs is the key to effective treatment and a return to health once more.

10 Things Polite People Do Without Realizing It

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Politeness is one of the best qualities that someone can have. Polite people put others at ease, ensure the comfort of others, and makes you look great. It’s a very underrated trait that we need more of today.

But what if you’ve never bothered being polite? It’s not too late to start. Luckily, it’s that something you can learn!

Here Are 10 Things Polite People Do Without Realizing It

polite people listen to others

1.    They Respond Well To Correction and Criticism

It can be unpleasant to be told that you are wrong or to be criticized for something that you think you are doing well. But being wrong and being corrected are a part of life. It’s how we learn and grow – and polite people are very aware of this.

When a polite person is corrected, they respond in a positive way. They become curious about how to improve and may ask questions or request clarification. They will also readily admit their wrongs and will work to correct them. (1)

This is because polite individuals are mature and secure in themselves. They are not afraid of looking “dumb”, and instead, they are open to receiving constructive criticism that helps them to become better.

2.    They Choose Their Words Carefully

Polite individuals know that words hold a lot of power. This is why they are always aware of the words they are saying and how they are saying them. Here are some ways to follow in their footsteps:

·They Don’t Overshare

Polite people know that there is wisdom in keeping some things to themselves. They won’t tell their life story to a stranger or tell embarrassing or awkward stories that would make others uncomfortable.

·They Don’t Ask Personal Questions

Even when they are very curious about someone, polite people do their best to be tactful. They know that putting others on the spot by asking overly personal questions can feel violating and uncomfortable.

· They Don’t Bring Up Things From Social Media

In this day and age, it is common for people to overshare. But even if a polite person knows personal details of someone else through social media, they are careful not to bring it up in person – unless that someone brings it up first.

·They Don’t Ignore The Elephant In The Room

It’s hard to know what to say to someone who has lost a loved one, just got divorced, or is going through any kind of rough time. But someone who is polite knows that ignoring this fact altogether is much more awkward than expressing kind condolences or words of support.

3. They Do Not Take Part In Drama

It’s easy to get caught up in all sorts of drama, both on and offline. A polite person has no interest in doing so. They would never dream of spreading half-truths about anyone else, and they do not want to hear about them either.

When they hear any rumors, they instinctively do not believe them. They are not the kind to make any sort of judgment based on speculation or malicious information that doesn’t come straight from the source.

If they are ever asked to pick a side, a polite person will respectfully remain neutral if they don’t have enough factual information to take an informed stance. They do not wish to waste any energy by participating in drama.

4. They Take The First Step

Polite people aren’t interested in playing power games. They don’t try to pull rank or status by expecting others to approach them first. They especially do not try to use that status to take advantage of others.

When introduced to someone new, a polite person will gladly greet them first. They step forward with a smile and speak respectfully to their new acquaintance. Plus, they strive to make others feel honored; they don’t feel the need to be honored.

5. They Communicate In A Positive Way

Someone who is polite knows how to communicate in an effective and positive way. These communication skills will speak volumes of their character and will help them get farther in life. Here are some of the ways that polite people communicate: (2)

· They Use Appropriate Volume

A polite person does not shout in public places and doesn’t speak too quietly to be heard. They know the value of understanding the difference between an indoor and outdoor voice, and what settings are appropriate for each.

·They Never Interrupt

Someone with manners listens closely to what other people are saying, and they do not cut in or interject. This is because they are focusing on understanding the other person, not finding a place to provide their own opinion. They desire smooth conversation, and this is the best way to ensure that.

· They Are Not Passive Aggressive

Polite people say what they mean. If they have a problem with something, they will tactfully say so. Passive aggression is rude and inappropriate, no matter the situation – and it’s a very ineffective way to get your point across.

· They Disagree Respectfully

Being polite doesn’t mean being a doormat. If a polite person doesn’t agree with what is being said, they know how to express that in a kind way. They would never force their opinion on others, and they state their case calmly and with a smile.

·Their Body Language Is Polite, Too

Polite words mean very little if they are accompanied by disrespectful body language. A polite person maintains an open posture, a positive expression, and reasonable eye contact when speaking to others.

6.    They Try To Make Others Comfortable

Polite people are great hosts. They are welcoming and know how to make others feel at home. They are also often experts at helping others to feel more at ease, even in the worst of situations.

These individuals have high emotional intelligence and can tell fairly quickly when someone feels uncomfortable. They will then do what they can to alleviate that person’s stress without overstepping boundaries.

7.    They Mind Their Manners

In kindergarten, we’re all taught to say “please”, “thank you”, “you’re welcome”, and “good morning”. But many people forget these necessary habits over time and become complacent with them.

Polite people know the value of basic manners and continue to practice them every day. For example, someone who is polite:

  • Thanks staff who assist or serve them
  • Apologizes for accidentally touching or bumping into someone
  • Greets their colleagues every day
  • Smiles when they make eye contact with a stranger
  • Always says “You’re welcome” when they are thanked

Of course, these are just small examples – there’s a lot of other ways that polite individuals showcase their manners!

8.    They Think Kindly Of Others

In this world, it’s easy to be overly critical of other people or judge them based on their mistakes. But a polite individual knows that this is not right. They prefer to practice positive thinking when considering other people. (3)

Essentially, polite people think of others with compassion and kindness. Here are some of the ways that they do so:

· They Treat Everyone The Same

It doesn’t matter if you’re a garbage collector, a construction worker, a doctor, or even a CEO. Someone who is polite will treat all of these individuals the same way. They care not about the status or wealth of others – only that they are treated with basic human respect that everyone deserves.

· They Don’t Wish Harm On Others

A polite person does not want others to suffer. They make peace and forgive those who have wronged them. Sure, in some extreme cases, there are exceptions – but for the most part, polite people do their best to only wish others the best.

· They Do Not Enjoy The Misfortune Of Others

It’s easy to smirk and celebrate internally when someone who is mean to you gets in trouble or makes a mistake. A polite person knows that they have to rise above that. They do not cheer for the downfall of others.

·They Never Act Superior

No matter how rich, powerful, or famous a polite person becomes, they will never use that against others. They will not get on a high horse and act like others are beneath them. They seek to treat everyone equally, no matter what.

· They Simply Don’t Judge

A polite person understands that they cannot possibly know someone’s entire story based on small bits of information. As such, they don’t judge others for what they do. They don’t go by first impressions and they think the best of others without being naïve.

9.    They Listen Well

Polite people aren’t just good listeners – they’re active listeners. They don’t just quietly listen, they focus, give it all their attention, and act interested. They seek to understand what the other person is saying, often asking questions or making small, acknowledging remarks to indicate their engagement.

In addition, if they are in a situation where they’ve been talking about themselves a lot, they will direct the conversation to someone else. They may ask a question or request their opinion, or bring up a topic that they know someone within the discussion is interested in.

10. They Respect Boundaries

Due to their high emotional intelligence, polite people are able to do their best to keep everyone comfortable. This means being able to respect boundaries and back away once they get any sign that they have overstepped. Here are some ways they respect boundaries:

  • Staying outside of someone’s personal space
  • Never touching someone unless they are touched first, or if it has been indicated that they can
  • Calling someone by their chosen name with accurate pronunciation (as much as they can)
  • In addition, if someone says they are uncomfortable with something, a polite person steps back and does what they can to accommodate that. They never:
    • Tell the other person to stop being sensitive
    • Insist that the other person needs to learn more positive thinking
    • Make excuses or justify why they should be able to continue

Polite people also respect their own boundaries. They are capable of kindly but firmly reinforcing their personal boundaries to others without making the situation awkward. After all, you have to respect yourself, too – not just others!

polite people

Final Thoughts On Some Things Polite People Do Without Realizing It

Being polite comes with a whole host of great benefits. You make yourself and others feel great. You present yourself attractively. You’ll be happier and be surrounded by polite people.

If you’ve been looking for a reason to up your politeness game, take this as a sign to go for it! By incorporating these 10 things polite people do without realizing it, you’ll be taking those much-needed first steps with ease.

Researchers Discover How to Change Blood Type

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Do you know your blood type? This grouping indicates what type of blood you can or can’t receive during a transfusion. It also indicates who can receive your blood if you ever choose to donate it.

Some people have an easy time finding donors, but that’s not the case for everyone. Some people have particularly rare blood types and have a lot of difficulties finding appropriate matches. In these cases, lives can be lost.

That’s why the results that show that blood types may be capable of being altered is so game-changing. This fact could, quite literally, change the world.

 

Researchers Discover How To Change Your Blood Type, Potentially Saving Millions Of Lives

blood type

1.    Understanding How A Blood Type Works

It’s easy to imagine that all humans have the same blood, but this is far from the case. Variations in blood exist, providing us with four main blood types, each with two subsets. But what makes up a specific type?

The secret lies in antigens. Antigens are special substances or structures that are bound to and by antibodies. They typically rest on self surfaces. People with different blood types have different types of antigens.  (1)

When a contrasting antigen that someone does not have is introduced to their body, a strong and serious immune response is triggered. The body’s natural immunity begins to attack the foreign antigens, causing it to reject blood and even organ transfusions and donorship. As such, close matchups are crucial to ensuring a safe transfusion process.

The antigens type that you have is largely determined by genetics, meaning that your type is passed on from your parents. It goes like this:

  • O type blood can be passed on if your parents have either A, B, or O type blood. You cannot have this blood type if one of your parents has AB blood.
  • A type blood can be passed on if either one of your parents has that same type.
  • B type blood can be passed on if either one of your parents has that same type.
  • AB type blood can be passed on if your parents have a mix of A and B type blood. This means you will either need at least one parent with AB blood or both parents with A and B blood type, respectively.

2.    Blood Type List

What kinds of blood types are there? Who can give and receive them? How rare are they, and is there anything unique about them? There are 8 variations in the world. Here’s a rundown on all of them!

·         Type O+

O+ blood is the most common one in the world, making up around 38% of the United States and also of the planet. As such, it is commonly the most in demand, and in times of shortage, it tends to run out quickly.

This blood variety does not have A or B antigens – only anti-A and anti-B antibodies. Contrary to popular belief, it is not actually the universal donor type; it can only be safely transfused to those who have positive blood types, such as O+, A+, B+, or AB+. Those with this type of blood also can only receive O+ or O- blood.

Because it is much more common than the actual universal donor type, O+ blood is often used in emergency situations when the blood type of the recipient is unknown. This is because the risk of a fatality without a transfusion outweighs the risks of a negative reaction to the blood.

·         Type O-

O- blood is known as universal. This means it is used in a variety of emergency situations when a transfusion recipient’s blood type is not known by doctors. Unfortunately, only 2.55% of the world’s population has it, and only 7% of Americans. In times of crisis, the stock of this blood type runs out first.

Certain types of O- blood are cytomegalovirus (CMV) negative. CMV is a type of virus that humans (and apes) naturally host, and unfortunately, while it is harmless for most adults, it is deadly to babies. As such, those with CMV-negative universal blood are referred to as Heroes for Babies.

Unfortunately, those with O- blood can only receive that same type in blood transfusions. This means that although they are universal donors, they have a very limited usable transfusion pool.

·         Type A+

Second to O+, this blood type is one of the most common kinds. 27.42% of the world has it, and a whopping 34% of those in the US. This means it is also in relatively high demand.

A+ blood also has special platelets that are good for use for chemotherapy patients. However, they can only donate to those with A+ or AB+ blood, and they can only receive O or A blood. This is due to containing A antigens and anti-B antibodies.

·         Type A-

People with A- blood make up 6% of the American population or about 1 in 16 people. That number drops to 1.99% worldwide. Those with this antigen type can donate blood for use by those with A and AB type blood of any variety, though they can only receive A- and O- in return.

·         Type B+

B+ isn’t the rarest of antigens, but it’s not very common either. Only 9% of Americans have it, but that number leaps up outside of the country to just over 22% on an international level.

Those with this kind of blood can donate to people with B+ and AB+ blood, and they can receive from anyone with B or O type blood. They have B antigens and anti-A antibodies.

·         Type B-

B- blood is very rare. Only 2% of Americans have it, and 1.11% of people internationally have it. They can easily transfuse this blood into others with any kind of AB or B blood, but they can only receive B- or O- blood, making the latter two varieties very crucial.

·         Type AB+

AB+ is the least common of all positive antigens. Only about 3% of Americans have it, with that percentage reaching 5.88% worldwide. The AB blood type is actually the newest one to be listed among these groupings.

You may know AB+ as the universal recipient type. Not only do they have no anti-B or anti-A antibodies, but they also have both of the antigens – A and B! This means that their rarity doesn’t put them at risk.

·         Type AB-

Fewer than 1% of all US citizens have AB blood, and the number shockingly dives to 0.36% worldwide. While they do not share their positive variety’s universal status, they aren’t only reliant on AB blood, which is a bonus!

Although AB- is the rarest blood type in the entire world, it is not too painfully difficult for someone with this type of blood to receive a transfusion because they can make use of any negative variation of blood.

3.    Research Reveals How To Change Your Blood Type

A new study published in the Nature Microbiology journal in June 2019, titled “An enzymatic pathway in the human gut microbiome that converts A to universal O type blood”, indicates that it may be possible to change your blood type – or, specifically, the type of a sample of blood. (2)

The study was conducted by the following authors and researchers, in alphabetical order:

  • Connor Morgan-Lang
  • Haisle Moon
  • Iren Constantinescu
  • Jayachandran N. Kizhakkedathu
  • Lyann Sim
  • Peter Rahfeld (lead researcher)
  • Stephen G. Withers
  • Steven J. Hallam

How did these researchers find a way to change your blood type? It’s simple: with a special bacterial enzyme that the human body already contains! This bacteria is known as Flavonifractor plautii, and it is typically found in the gut.

The scientists separated this bacteria from stool samples of humans and worked on detecting which genes within it that can encode certain enzymes, allowing them to isolate certain A antigen components and remove them. This would allow the A antigen to be converted into the H antigen, which is the antigen in the O — the universal donor type.

Once the bacterial enzyme was placed in an A blood sample, the blood cells lost all their antigens and became O cells instead. Tests indicate that these new H antigens will not lead to an immune system attacks from the transfusion receiver, allowing it to effectively be used for a wider variety of people.

Right now, this experiment was done mainly in a petri dish, and it has not been tested on actual humans yet. However, this doesn’t change the fact that this is a big, game-changing finding, so we can look forward to the future with more positive thinking.

4.    Applications and Benefits if Scientists Can Transform Antigens 

It goes without saying that being able to alter A  to O antigens will have countless positive implications. After all, the O antigen is a universal donor. Therefore, being able to transform A into O will have a significant effect on the whopping 117 million pints donated globally every year.

Without the correct blood type to transfuse, patients around the world are at risk of potential disease and death. O type blood is the first type to be reached for to save lives, and thus, the ability to convert a very common blood type to this universal donor type will have unmatched benefits all across the world.

This research is so groundbreaking precisely because it does something that many did not believe was possible before. Past studies have indicated that blood groups can change in patients who receive bone marrow transplants, but that information did not have the same positive possibilities that this new research has presented.

blood type

Final Thoughts On How To Change Your Blood Type, Potentially Saving Millions Of Lives

Across the globe, there are people with rare blood types who are desperately waiting for donors. These findings serve as the first steps to helping these people, so we’re looking to the future with lots of positive thinking.

If you are able to, do consider donating blood to your local blood bank or similar facility. No matter what your type is or how rare or common it may be, it can help save a life! Until science has advanced far enough to allow easy ways to change your antigens, these individuals need all the help that they can get.

5 Ways to Strengthen your Pelvic Floor After Having a Baby

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It can be comforting news to find out that you’re not alone. Millions of women complain of having urinary incontinence, diminished sexual function and even a prolapsed uterus. Having a weakened pelvic floor is a prevalent health challenge. It’s even a common joke among moms. If you sneeze, watch out! You may laugh so hard you have tears rolling down your face — and pee running down your leg.

If you are one of the people facing these problems, though, you may not feel any better to discover it’s common. The good news? There are things you can do to make your pelvic floor stronger, starting today.

Causes of Weak Pelvic Floor

Why is having a weakened pelvic floor such an everyday health problem? Hormonal changes that happen during pregnancy help to loosen up the vagina and surrounding muscles in preparation of childbirth. (1) It’s important to know that for many women, your pelvic floor problems will diminish or even go away completely in your postpartum recovery period. Remember to be patient with yourself as you recover. It’s not easy to grow a human, and it’s not something we do every day.

Besides childbirth hormonal changes, there can be other factors that contribute to getting a weakened pelvic floor. Having a dramatic weight gain, being physically inactive and experiencing menopausal hormone shifts can also cause your pelvic floor to weaken. (2) If there are so many things that cause a weak pelvic floor, how do you know when you should see a doctor or nurse practitioner?

Signs Your Pelvic Floor is Weak

Trust your own good judgment. After all, you’re an expert on your own body and health. If you find that you’re experiencing the following symptoms, you should take the time to talk with your medical professional. Or you can see a physical therapist who specializes in helping you strengthen your pelvic floor. Yes, that’s a thing.

Here are some signs that your pelvic floor needs to be stronger:

1. If you leak small amounts of urine when you sneeze or cough

2. If you’re leaking when you go for a jog or laugh hard

3. If you have difficulty keeping your tampon from falling out

4. If you have less feeling in your vagina than before

5. If you can’t make it to the restroom in time

6. If you’re passing gas when bending over or lifting something heavy

The US National Institutes of Health (NIH) estimate that about 24 percent of all women have a pelvic floor disorder such as urinary incontinence or pain. And that number increases to more than 40 percent of American women between the ages of 60 and 79.

Pelvic Floor Exercises for Women Timeline

Don’t worry. Getting stronger just takes a little time and a few floor exercises. For the overwhelming majority of women, you can take a few minutes out of each day and get back into shape. Like any muscles, your pelvis needs regular exercise to stay in good shape. If you do these pelvic floor exercises for women regularly, you can start to see an improvement within a few weeks.

If you need more time, it’s okay. Be aware that your pelvic floor may take longer to improve. The Mayo Clinic advises that it can take several months for a woman to see an improvement in urinary incontinence. The time frame varies from one person to the next. It’s just like when you go to the gym and you need six months to lose even five pounds. But the lady next to you barely even works out, and she loses twenty pounds without even breaking a sweat. Or so it seems. Just remember to run your own race, and don’t worry about whether it’s taking you two weeks or two months to get stronger pelvic floor muscles.

Of course, common sense is your golden rule when it comes to your personal health and well-being. If you truly are doing pelvic floor exercises every day, and you are seeing no improvement at all after several months, it’s a good idea for you to talk about it with your doctor or medical professional. At times, a woman may need to have surgical intervention to find incontinence relief or to treat a prolapsed uterus. It’s comforting to know, however, that this is a pretty rare occurrence.

Kegel Exercises for Women

The number one go-to exercise for women to strengthen their pelvic floor muscles is the Kegel exercise. (3) It’s effective and easy to do. Try these steps to see Kegel success.

• Empty your bladder
Be sure to empty your bladder completely before you start. Physicians advise that it’s best for your urinary tract health and overall vaginal health if you are sure “to finish the job” when you pee.

Before you start doing your sets of Kegels, go ahead and urinate. This is especially important when you’re new to Kegels and still a beginner. Prevent a mess from happening by taking care of this before you exercise.

• Use the right muscles
First, you need to make sure you’ve identified the right muscles to contract and release. If you’re not sure you’re using the right ones, you can try this trick. When you’re urinating, stop the flow for a couple of seconds. Then start again. The muscles that you’re using to control your pee? Those are the muscles that you want to focus on.

• Hold each contraction for three to five seconds
To get the most effective results, you’ll want to treat Kegel exercises just like any other exercise. Take it seriously and perform the right number of reps to get the results you’re looking for.

Try to hold the Kegel contraction for three to five seconds. You should aim to do 10 to 15 repetitions. As you strengthen your pelvic floor muscles, you should increase your time to 10 seconds per contraction, with a 10-second rest in between.

Your goal? Try doing 3 sets of 10 to 15 reps each day.

Two: Try a Pelvic Tilt

Another example of pelvic floor exercises that are effective is the pelvic tilt. (4) The pelvic tilt can help women with lower back pain during and after pregnancy.

Lie on your back, as if you’re doing abdominal crunches. Keep your knees bent and face yourself up toward the ceiling. Your knees should be shoulder-width apart.

Then pull and tilt your pelvis up toward the ceiling, as if you have a balloon tied to your belly button. Hold your glutes and hip muscles in a contraction for 5 seconds. Then release. You’ll want to perform five sets of 20 reps.

PRO TIP: A pelvic tilt is a small motion. You’re only tilting your pelvis and lower back a few inches off the floor. Don’t confuse it with a bridge, which is a much larger range of motion.

Three: Yoga Bridge Pose

If you’ve ever done yoga, you know this pose. The bridge is appropriately named because you look like a bridge when you do this exercise. This is one of the most popular pelvic floor exercises for women because it helps strengthen your buttocks as well as your pelvis.

pelvic floor exercises

As with the pelvic tilt, start by lying on your back with your knees bent. Keep your knees shoulder-width apart. For the bridge pose, you want to raise your buttocks off the floor about 18 to 24 inches. Hold this position for three to eight seconds. You’ll want to do two sets of 10 reps each. Before long, you’ll be able to see a noticeable improvement in how strong your pelvic floor is.

Four: Squats

Squats are one of the pelvic floor exercises for women that many people swear by. You should be aware that you may experience some urinary incontinence if you attempt to perform a squat before you Kegel exercises have started working.

As a result, some people think of squats as a more advanced exercise. You may want to consider working your way up to them. To get the best results, you want to use proper form. Stand with your knees shoulder-width apart, and then squat. Squat like you’re trying to sit down into an invisible chair.

Make sure you don’t accidentally round your back as you go deeper into the pose. You want to do 3 sets of 10 reps, holding each squat for two to three seconds. This is an intense exercise, so you’ll be sure to see results pretty quickly.

Five: Stability Ball

Once you’ve mastered the easier pelvic floor exercises for women, you can incorporate the stability ball. You can do the plank, pelvic tilt and bridge using exactly the same steps as listed above — except for one small change. Instead of keeping your feet on the floor? You’re going to have them on a stability ball.

Using the stability ball will make each of these moves much more demanding. Standing on or leaning into a stability ball requires your core muscles to fire steadily. As a result? You will get a much more advanced result.

Final Thoughts on Pelvic Floor Exercises

You are on your way to having a stronger pelvic floor. Aren’t you glad to find out it’s so simple? By establishing a regular exercise routine, you will be able to restore the pelvic floor strength you need to stay healthy and energized.

You’ll have no need to worry about pelvic pain. You realize that there’s a way to reduce or even eliminate pelvic pain completely just by performing daily a few minutes of pelvic floor exercises. The power is in your hands to determine if you want to maintain a healthy lifestyle and enjoy the benefits of good health. Just think about it. You won’t need to worry about urinary incontinence or sexual dysfunction. Simply by doing a series of easy-to-perform pelvic floor exercises a few times a day, you can get back to feeling healthy and vibrant. In no time at all, you’ll be back to being you.

Scientists Make Connection Between Diabetes and Alzheimer’s

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On the surface, diabetes and Alzheimer’s disease appear to be entirely independent conditions. After all, one occurs when the body cannot efficiently convert glucose into energy anymore, and the other stems from cognitive decline.

Experts are now realizing, however, that the two illnesses might have more in common than previously believed. Several studies are emerging which propose a possible link between insulin resistance, associated with diabetes, and Alzheimer’s disease.

WHAT IS DIABETES?

Diabetes mellitus is an ailment in which a person’s body has difficulty utilizing sugar. It generally falls into one of three categories:

  • Type 1 diabetes: an autoimmune condition, usually setting in during childhood, in which the pancreas doesn’t produce enough insulin, causing blood sugar levels to become abnormally high
  • Type 2 diabetes: a disease state resulting from insulin resistance. This phenomenon happens when blood levels of the hormone remain chronically elevated due to cells no longer being able to accept and receive it
  • Gestational diabetes: a temporary condition in which blood sugar becomes too high during pregnancy and usually reverses after delivery

Elevated blood sugars contribute to inflammation, which further causes sugars to rise in a vicious cycle. Type 1 and gestational diabetics must inject insulin to keep their glucose in the normal range. Some type 2 sufferers can manage their condition with adequate diet, exercise, and stress management.

SYMPTOMS OF DIABETES

alzheimer's disease

 Type 1:

  • Increased thirst
  • Frequent urination
  • Bedwetting in children who didn’t do so previously
  • Extreme hunger
  • Unintentional weight loss
  • Irritability and other changes in mood
  • Fatigue
  • Weakness
  • Blurred vision

These signs can develop rapidly and almost always occur in childhood.

Type 2:

Many type 2 diabetes symptoms overlap with those of type 1, apart from a select few. These include:

Slow healing of cuts and wounds. This occurs because blood circulation is impaired due to high serum glucose levels, damaging the body’s nerves and blood vessels. (1.)

Tingling, numbness, or pain in the hands and feet. Known as neuropathy, this condition is one of the most common complications resulting from diabetes. In addition, poor circulation makes this situation progressively worse without treatment.

Dark skin patches around the neck, armpits, and/or groin. These soft, velvety areas are called acanthosis nigricans and are usually associated with severe cases of insulin resistance.

Yeast infections. Yeast feeds on excess sugar in the body, which can lead to disease. This uncomfortable condition tends to occur in warm, moist areas of the skin, such as the mouth, genitalia, and armpits. An affected person may experience itching, burning, redness, and soreness.

WHAT IS ALZHEIMER’S?

A type of dementia accounting for 60-80% of diagnosed cases, Alzheimer’s is an umbrella term encompassing loss of memory and other cognitive abilities. Most people with the condition are over 65 years of age. However, more than 200,000 Americans have younger-onset Alzheimer’s disease.

Alzheimer’s is a progressive disease that steadily gets worse. Symptoms are subtle at first. However, a late-stage patient typically loses the ability to converse. The average prognosis after diagnosis is 6-8 years of life, and Alzheimer’s is the sixth-leading cause of death in America. (2.)

While there is no current cure for Alzheimer’s, treatments are available to manage symptoms and give those suffering an improved quality of life. Experts are continually searching for how the disease can be treated, delayed, and even prevented.

SYMPTOMS OF ALZHEIMER’S

Memory loss is the most common and well-known sign of Alzheimer’s. But the disease presents with many other symptoms–some of which are more difficult to pinpoint unless actively being monitored (3.) These include:

Changes in planning or solving problems

Examples of this may consist of difficulty concentrating and trouble following recipes or keeping track of bills.

Lessened ability to complete familiar tasks

These might take place at work, home, or anywhere else the person frequents.

Losing track of time or place

Some people with Alzheimer’s have difficulty comprehending the past and future. Instead, they can only understand the present moment. They might also forget where they are and/or how they arrived there.

Vision problems

New or worsening vision problems should always be taken seriously in the elderly, as they can be a sign of Alzheimer’s. The person might have trouble reading signs and judging distance, which can render driving dangerous.

Difficulty speaking or writing

Those who have Alzheimer’s may struggle to find the correct word, often referring to things by the wrong name. They might also repeat themselves or stop mid-conversation to gather their thoughts.

Misplacing items

Alzheimer’s patients frequently put things in strange places, usually to hide them from people they have accused of stealing. It isn’t uncommon for the person to forget where they placed the items and have difficulty relocating them.

Poor decision-making skills

The elderly in general, are more susceptible to scams and telemarketers, but especially those with Alzheimer’s. In addition to giving away large sums of money, people with Alzheimer’s might also express decreased hygiene and pay less attention to taking care of themselves.

Social withdrawal

Due to memory loss and the general stress of so many internal changes, a person with Alzheimer’s might begin stepping away from hobbies and/or social activities.

Mood and personality changes

Personality changes and mood swings vary from person to person. However, it isn’t uncommon for people living with Alzheimer’s to become confused, suspicious, angry, afraid, or depressed. The condition might worsen, especially when they experience a disruption in routine.

Alzheimer’s is a complex, life-altering disease, and early detection is crucial for the patient to experiment with treatments that could significantly improve their quality of life. Given the emerging research about the disease’s origins, it is even more imperative for patients to begin treatment as soon as they receive the diagnosis.

Specific lifestyle changes might have a more significant impact on the advancement of Alzheimer’s than previously believed. What was once an essential death sentence may not have such a grim prognosis after all.

WHY ALZHEIMER’S MIGHT ACTUALLY BE TYPE 3 DIABETES

Emerging research is suggesting insulin resistance may be a causative factor in the formation of Alzheimer’s. This revolutionary finding has led some people to call Alzheimer’s “diabetes in the brain.”  (4.)

While this assertion is largely oversimplified, it isn’t entirely untrue. Over time, unmanaged diabetes can damage blood vessels throughout the entire body – including the brain. Individuals with type 2 diabetes are at a higher risk of this phenomenon because diagnosis typically comes well after disease onset.

Diabetes alters brain chemistry, which can also make a person more likely to develop Alzheimer’s. Additionally, elevated blood sugar levels lead to whole-body inflammation, which is known to damage brain cells. Because of this, diabetes can be a precursor to vascular dementia: a type of dementia caused by insufficient blood flow to the brain. Vascular dementia is a condition in and of itself but has the potential to develop into Alzheimer’s. (5.)

While the data linking diabetes and Alzheimer’s isn’t particularly strong at this point, it’s still a promising area of research. At this point, experts know that the two conditions can be related. However, Alzheimer’s often occurs independently of diabetes.

RISK FACTORS FOR AND SYMPTOMS OF TYPE 3 DIABETES

There are many known risk factors for Alzheimer’s or type 3 diabetes. However, the most common of them include:

Being a woman with type 2 diabetes. Individuals with type 2 diabetes are up to 60% more likely to develop dementia or Alzheimer’s. Of these people, women have a higher chance.

  • A family history of diabetes.
  • High blood pressure.
  • Being overweight or obese.
  • Health conditions such as PCOS, or polycystic ovarian syndrome.

SYMPTOMS OF TYPE 3 DIABETES

Symptoms of type 3 diabetes are akin to those of dementia and Alzheimer’s. These include:

  • Memory loss impairs one’s ability to function and lead a healthy life.
  • Difficulty accomplishing familiar tasks.
  • Regularly misplacing items.
  • Poor judgment.
  • Sudden personality or behavioral shifts.

HOW CAN TYPE 3 DIABETES BE TREATED?

Alzheimer’s disease has no known cure. However, its recent linkage to insulin resistance could open new doors regarding treatment options. The ketogenic diet is proven to reduce brain inflammation, leading researchers to suggest it may help improve memory and longevity in Alzheimer’s patients.

The mechanism by which an extremely low-carb diet lowers inflammation is complicated, but let’s sum it up in layman’s terms. Essentially, without glucose as readily available energy in the body, the system activates a specific protein and proceeds to turn off inflammatory genes. Scientists are even discussing the development of a drug that could mimic this effect without the patient having to follow such a strict nutritional protocol.

Other lifestyle changes, such as weight loss and quitting tobacco, may also be helpful. Additionally, some medications target both insulin resistance and the cognitive symptoms of Alzheimer’s.

Alzheimer's

FINAL THOUGHTS ON HOW ALZHEIMER’S MIGHT BE TYPE 3 DIABETES

Alzheimer’s disease is a heartbreaking complication of old age that affects up to 5.8 million Americans, while an estimated 9.4% of the population suffers from diabetes. Recent findings are leading experts to believe that the former, previously recognized as a cognitive disorder alone, might actually be a form of insulin resistance.

This emerging research is up-and-coming because it paves the way for an entirely different avenue of treatment. Lifestyle changes such as weight loss, giving up tobacco, and following a ketogenic diet could prove fruitful in at least slowing the progression of Alzheimer’s.

15 Things to Never Do Around a Virgo

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Virgos are some of the most loyal people you could ever have in your life. They wholeheartedly believe in commitment, not only in their personal relationships but in their goals, as well. They understand that to achieve anything of value in life you must work hard, be persistent and have faith. One would imagine that nothing can aggravate such a resilient being. Yet, there are some things that are guaranteed to irritate this mutable sign.

NEVER LOOK DISHEVELED

This earth sign is meticulous when it comes to their appearance, and they expect the same high standards from those around them. No hair should be out of place, and your attire should always be appropriate. A strong Virgo personality would never let their friend wear clothes that are too tight or unflattering for their frame. They would help them upgrade their wardrobe to match their grown-up lifestyle. Any clothing items with rips or stains would automatically be tossed out, or better yet, recycled.

NEVER BE MESSY

Have you ever seen a group of friends enter a food establishment and wondered which one was the Virgo? Look for the one cleaning the table off before sitting down. They refuse to be surrounded by dirt and grime. They may even carry around antibacterial wipes and use hand sanitizer to stay clean. Now imagine how they feel about their home. For them, a person’s abode should only be that much cleaner than a public restaurant. Floors should be spotless and the living area kept tidy. Do not think you can leave dishes in the sink overnight and that they will be okay with that.

dating a virgo

NEVER BE DIRTY

The only thing worse than having a dirty home is someone who has a dirty body. The religious saying, “cleanliness is next to Godliness” completely encompasses the Virgo personality. They know that their outside appearance is a direct reflection of their spiritual value. Therefore, to be pure in spirit is to be clean in the flesh. Never go out with them if you are dirty or look unclean. Make certain to wash and style your hair. Clean underneath your fingernails, and keep your breath smelling fresh. A Virgo will be the first to point out that piece of food stuck between your teeth, or that you haven’t cleaned the crust from your eyes.

NEVER LEAVE THE DOOR OPEN

In a partnership, do not even think of keeping the door open when using the bathroom. For them, all bodily functions are better kept concealed. That also includes passing gas, especially in public. Man or woman, they will not find this habit funny or acceptable. Unless you are their child, they won’t even watch you brush your teeth. A Virgo parent will always ensure that their offspring are as impeccable as they are. As a significant other, however, they will have no tolerance for witnessing such private acts. Also, they consider it gross.

NEVER BE DISORGANIZED

Though it may seem that being messy and being disorganized is the same thing, a Virgo understands the distinction and hates it all the same. A messy person will use their clothes, instead of a napkin, to clean their face and hands after a greasy meal. A disorganized person will leave their clothes on the floor after taking them off. If you do both, never invite this earth sign over to your home. The combination of being both messy and disorganized will wreak havoc on their unique sensibilities. They function best when things are in their proper place; categorized if need be.

NEVER BE LOUD

For the most part, this reserved sign does not like to be the center of attention, and they feel a certain type of way about people who do. They do not appreciate it. Being loud for the sake of having everyone’s gaze upon them seems crass in their mind. Not only is it a social faux pas, but it is also a major turn-off. You will definitely catch their attention with those antics, but only to have them quickly dismiss you as immature or low-class. Even during an argument, they feel no need to raise their tone; not when they can destroy an opponent with their cutting words instead.

NEVER CRITICIZE THEM

On the surface, they may find your critiques unnecessary. Remember, they are their own worst critics. They have already overanalyzed the outcome and concluded what needs to be done to correct it. Sometimes, however, this may not always be the case. Deeper introspection into their psyche reveals that they could also be feeling insecure. According to Cafe Astrology, “They get nervous when others look at their unfinished work, and they are quite protective of their methods of doing things.” A perfectionist’s worst fear is being seen as imperfect. Unless asked, do not give them any form of criticism. And if you do, prepare to see their not-so-friendly side.

NEVER BE FLASHY

This earth sign, especially, does not like eccentricities, whether in behavior or in style. You would never catch them putting on a gaudy look because they abhor anything flashy. Wearing layers of jewelry or ultra-bright clothing that screams for attention is distasteful to their eyes. They prefer well-crafted items in neutral tones that compliment the body’s natural form. Their dislike for over-the-top theatrics does not mean that they hate opulence. On the contrary, they have a deep appreciation for quality. They just have a more subtle way of living in their luxury.

NEVER SPEAK WITHOUT FACTUAL PROOF

These people can back up their information with facts. Do not attempt to argue with them unless you can do the same. This zodiac sign is one that thrives on hoarding knowledge. They are the type of people who binge-watch the history channel on their days off and play along with the contestants on trivia game shows. Do not think they have fabricated the information solely to win an argument. Odds are, these people came across this information a while ago and have been waiting on the perfect opportunity to use it.

NEVER LIE TO THEM

If you love a Virgo, never lie to them. Because of their incredible attention to detail, they are human lie detectors. They observe facial expressions, tone, body language, inflections in your voice, and any other measurable data when speaking to you. So they will notice when you are exaggerating the truth. They may not become visibly angered since they have a tendency to bottle up their emotions until it explodes in a barrage of insults. But, they do know how to enforce their boundaries. If you ever cheat on your Virgo partner or betray their confidence in any way, know that the relationship has been forever altered. Even if they forgive your transgression, they will never forget it, nor will they ever have the same level of trust in you. From a factual standpoint, the chances of their trust getting violated again are higher, which means they need to be on guard.

NEVER LITTER

In the zodiac, Virgo is one of three Earth signs; Taurus and Capricorn being the other two. People born under this element are innately connected to nature. They immediately feel at ease when surrounded by trees and mountains. The natural world is their sacred space. Therefore, littering would be one of the worst things to do in front of them. Besides it causing a mess, which their personality cannot tolerate, littering damages the whole ecosystem. If any sign can understand the value of preserving our planet, it would be Virgo.

NEVER ACT SHALLOW

This sign does not spend its free time attaining knowledge just to have superficial conversations. As a matter of fact, many people can confuse them for being anti-social for this same reason. As a classic introvert, the Virgo personality hates engaging in small talk. Chatting about the news can be a bonding experience for other zodiac signs, but not for this astute one. They prefer intellectual stimulation, and that includes romantic partnerships. Do not attempt to court them if you fancy surface discussions about pop culture.

NEVER INTERRUPT THEIR ALONE TIME

It is in their nature to find solace in solitude. They often use those moments of silence to take a deeper look into their personal lives. By themselves, it is easier to ponder the philosophies that guide us. If you want to keep this sign happy, let them enjoy their alone time. They will return to your company once they have fully recharged.

virgo personality

NEVER BE LATE

These are the type of friends that show up at your party a half-hour beforehand to help you finish setting up. Their concept of being on time is arriving fifteen minutes ahead of schedule. They picked out their outfit the day before and also know what their partner or children should be wearing. These people stay prepared. For this reason, the Virgo personality cannot compute how other people will habitually show up late for events. Time, for them, is a valuable commodity that everyone should respect.

NEVER DO THINGS OUT OF ORDER

It cannot be stated enough that their mind is an analytical one. It works best when given detailed instructions. They can create systems and strategies for getting things done efficiently. So if you are tasked with working in a group project under their leadership, do yourself a favor and follow their methods without question. Odds are, they have thought about the process more than you. Unfortunately, not everyone can operate in that type of work environment. Thus, Virgos should choose a career where their analytical skills are always appreciated.

8 Yoga Poses That Relieve Lower Back Pain

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Low back pain, commonly abbreviated as LBP, is the little black dress of pain. It’s ubiquitous, takes on many different forms, and looks different on each person who wears it. However, unlike that iconic dress, lower back pain is not something you want to keep for years and years.

Back pain can be caused by several things including skeletal irregularities, diseases of the spine or vertebra, traumatic injuries, or strains and sprains. Disc rupturing or degenerating are common pain-inducing mechanisms. Finding the right way to relieve lower back pain is just as complex as its causes.

Scientists and sufferers alike have been digging into the causes and treatments of this chronic condition for years, especially looking for non-medicinal, non-surgical treatments to relieve lower back pain. Yoga has emerged as a gentle, effective, long-term part of low back care. Once consider the bastion of hippies and new age practitioners, yoga is now known as a solid option for exercise and stress relief.

If you are one of the millions suffering through lower back pain, consider adding these yoga moves to your daily or weekly routine. You may reduce your lower back pain and gain a little Zen at the same time.

Two caveats to remember

  • before beginning any exercise program, you should check with your doctor to see if your individual case calls for boundaries or modifications;
  • if any of these poses create pain, back off, or don’t do them at all.

 

Cat/Cow (Marjaryasana/Bitilasana)

Begin this simple pose on all fours, with your back level and your neck in a neutral position. Make sure your hips are directly over your knees, and your shoulders are over your hands. Gently arch your back, draw in your abs, and tuck your chin to your chest. This is the cat part of the pose. Meow if it feels right.

After a few breaths, slowly release your back, allowing it to form a curve. Lift your buttocks and head at the same time. This is cow portion. If you meowed in the first part, you may want to moo here. Repeat this sequence 5 to 7 times, matching your breath to your movements.

Thread the Needle (Parsva Balasana)

Thread the Needle is a subtle stretch that can stretch your shoulders and lower back. It naturally follows Cat/Cow. From all fours, raise your right arm out to the side as high as you can. Pause, then bring it down and slip into the space under your chest and left arm. Lower your upper body and rest your face against the mat, keeping your knees tucked under your belly. Breathe and send good thoughts to your aching back. When you are ready to come out of the pose, reverse the process, ending with your right arm up in the air before bringing it back down. Repeat with the left side.

Child’s Pose (Balasana)

This iconic pose helps relieve lower back pain by stretching those troublesome areas as well as your hips, quads and your even your feet. Put your big toes together, allowing your knees to spread to each side of your mat in a V shape. Sit up straight, trying to get your buttocks on your heels, then slowly bend forwards, putting your forehead on the mat. If this is too strenuous, you can use a block or a blanket to support your head. Rest here for several breaths. You can add variations to this by changing your arm position. Your arms can either extend forward, sitting on either side of your head, or stretch a little further so you are up on your fingertips. Finally, you can also move your hands backward and rest them on your heels.

Bridge Pose (Setu Bandahasana)

You could consider the Bridge Pose to be a bridge between strength and flexibility. It stretches your hips, opens your chest, and strengthens your back, glutes, and quads. Begin by lying on your back, feet flat on the floor, knees in the air. Leave your arms straight down, palms either facing up or facing each other. Squeeze your glutes together and lift them, pulling them upward and away from the floor. Your weight should be resting on your shoulders, not your head. You can either leave your arms where they are or try to clasp your hands underneath your buttocks. Hold for a few breaths before slowly lowering your glutes back to the floor. Repeat five times.

Cobra Pose or Sphinx Pose (Bhujangasana or Salamba Bhujangasana)

This pose might help with that pain which has slithered up your back. Start by lying on the stomach with your forehead on the mat, feet flat with your legs tightly together, and your elbows bent so your hands are flat on the ground just below your shoulders. The key to protecting your back in this pose is to squeeze your glutes and your abs before you being to move.

Take a breath, and as you let it out, lift your head in this order: forehead, nose, mouth. Then use your hands to push up so your chest comes off the ground and your back gently curves into a small backbend. Hold for about 30 seconds then slowly lower.

If this is too much, you can try a Sphinx pose. Here you begin in the same prone position, except your hands are near your jaw and when you lift up, you leave your forearms on the mat. You can repeat each of these 3 to 5 times.

Downward Dog (Adho Mukha Svanasana)

Another well-known pose, the Downward Facing Dog stretches your whole spine, plus your hamstrings and calves. In addition, it helps strengthen your arms and shoulders and lets blood flow down to your head. To get into Down Dog, start on your hands and knees with them lined up under your shoulders and hips. Lift your buttocks while pushing off with your arms, unfolding your knees. Go slowly and gently so you don’t strain your back until your legs are straight and your feet are almost flat. Allow your body to settle into the pose. Hold for a few breaths and then slowly lower back down.

Two-Knee Spinal Twist (Jathara Parivartanasana)

This moving pose not only stretches your back and obliques but also offers a bit of an ab-strengthening exercise. Start by lying on your back, with your knees bent, feet flat on the mat. Breathe. Tighten your abs and lift your lefts until your legs are at a 90-degree angle. Keeping your knees together, lower them to the right, resting them on the floor. Try to keep your shoulders on the floor as well. After a few breaths, left your knees and move to the opposite side. Do this sequence a few times, slowly and deliberately.

lower back pain

Half Lord of Fishes Pose (Ardha Matsyendrasana)

Finally, one additional twist also helps stretch your lower back has a fantastic name of Half Lord of the Fishes. This is kind of an advanced pose if you are experiencing lower back pain, so it is important to go slow and listen to your body. Start by sitting on the mat in the Staff Pose, legs extended, back straight. Cross your right leg over your left knee. Put your right arm behind you and put your left arm around your right knee pulling it close to your body. Breathe, then beginning with your belly, twist to the right. Hold for a few breaths and then slowly untwist. Repeat on the other side.

Many yoga classes end with the corpse pose or Shavasana. Here you lie on your back, eyes closed, arms at a 45-degree angle to your body, feet relaxed. Try to focus on your breathing and let any other thoughts go. It is a delicious ending to a nice yoga session. Even if you do your stretching at home, allow this time for this one last pose so you end with full relaxation.

Of course, you are one of the 80 percent of adults who experience lower back pain, you don’t have to be told that it affects all aspects of your life. Along with physical discomfort and disability, that aching and burning disrupts your daily life, reduces your productivity both at home and work, and can lead to mental health issues like depression. It also has a tendency to make you kind of grumpy which affects those around you.

So, if you are tired of being in pain and ready to try something beyond medicines, why not look into yoga? You can usually find classes at local exercise facilities, recreational areas, or even private studios. A good yoga instructor can guide you on how to protect yourself from additional lower back pain plus show you specific poses to help relieve lower back pain.

Plus, yoga as a practice can help relieve stress, teach you to listen to your body, help you learn to focus on your breath and let you calm yourself. All these less tangible aspects are beneficial when facing any life stress such as low back pain.

In other words, add a little down dog to your day and maybe you’ll be prancing like a puppy in no time.

9 Things to Know Before Starting CrossFit Workout

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Many individuals go through the same thought process when they consider going to their first CrossFit workout. From wondering what to wear to worrying that they’ll be injured, the moments before taking a Crossfit class can be particularly nerve-wracking.

However, the most important thing to realize is that a CrossFit workout is just that: an opportunity to work out and build your strength.

What You Need to Know for Your Crossfit Workout

While CrossFit is different than anything you’ve likely experienced before, there’s a reason so many people love the workout However, because CrossFit is its own kind of workout, it’s important that you’re properly prepared to take on your first class. Yes, anyone can do CrossFit, but you’re more likely to enjoy the experience if you come to class with the right mindset and are prepared to put in the work.

As you contemplate taking your first CrossFit class, keep the following tips in mind:

1. Injuries Happen, Though They are Rare

If you’re interested in Crossfit, you’ve likely made it past the negative opinions of others warning you to stay away. Most people’s introduction to Crossfit involves a viral video that happened to capture someone injuring themselves during Crossfit.

If you’re worried that a CrossFit workout might be dangerous, understand that injuries, while they happen, are quite rare.

When looking into Crossfit, you needn’t worry about getting injured. With the right coach, dedicated effort, and a clear understanding of what you’re doing, you will be able to navigate all the exercises with no injuries.

The right coach is key when taking on CrossFit. Good coaches know how and when to take their clients to the next level. This type of coach will never recommend a routine that you aren’t prepared for.

Additionally, you will play an instrumental role in determining whether or not you’ll be injured. When training in Crossfit, you always have to listen to your body. While these workouts are tough, you need to be able to determine what you can handle and when to avoid continuing through with a risky exercise.

If you feel resistance, excessive strain, or nausea, it’s important for you to stop and take a break. With Crossfit, workouts are a marathon, not a sprint. You must build up the strength that will allow you to complete the more intense workouts in the future.

2. Crossfit Can Get Pretty Pricey

Whether you’re used to workout classes or you like to workout mostly on your own, you may be caught off guard by how expensive Crossfit workouts can be.

When compared to a gym membership, Crossfit often seems rather expensive. However, cross-fitters get what they pay for. Most CrossFit classes range from $100 – $300 a month, which is worth the price if you connect with the right coach.

While a gym membership would offer access to a gym’s amenities, taking a CrossFit class will give you an experience with an expert coach that affords you the one-on-one attention to help you excel in the CrossFit workouts.

3. Anyone Can Do Crossfit, but Crossfit Isn’t for Everyone

One of the best things about Crossfit is that anyone can complete a Crossfit workout. Whether you’re a beginner or a seasoned gym-goer, there’s a Crossfit class and workout available for you out there.

However, there’s no getting around the fact that Crossfit is hard work. This high-intensity workout isn’t the best option for everyone. Ultimately, the people that benefit the most from CrossFit are those that enjoy it. After you try a class for the first time, determine whether or not if it’s right for you.

While many people go into a workout with the “keep pushing through” mindset, this isn’t the best option for Crossfit. No one should ever force themselves to keep going in a Crossfit workout if they don’t enjoy it.

4. Understand the Crossfit Lingo

Crossfit often seems like a workout cult with the amount of Crossfit-obsessed members and the lingo they use. As with joining any new community, you’ll want to read up on the vocabulary and what it means.

The following are the most popular CrossFit words:

Box: A box is a Crossfit gym.

WOD: Crossfit daily workouts are known as the “Workout of the Day”. These can be found on a box’s website and the board before class.

AMRAP: This means “as many rounds as possible”. This workout style means that one should complete as many series of exercises during an allotted time.

5. Don’t Expect Intensity at the Start

Despite what you’ll hear about CrossFit being incredibly intense, it won’t start out that way for you in your first CrossFit workout. As most of the injuries that do occur in CrossFit happen because newbies do too much too fast. So you should take it slow during your first few workouts.

During your first Crossfit session, don’t go into it with intensity in mind. Most gyms will focus on mechanics and fundamentals so that new members are able to understand these exercises as thoroughly as possible.

While every home is different, your first CrossFit sessions should act as introductory classes. No coach should introduce any sort of intensity to the workout at the very beginning. Keep this in mind as you’re tempted to push yourself in the class.

When you’re in your very first CrossFit session only do 50% of what the coach tells the other students to do. This way, you’ll be able to better understand what each workout entails without injuring yourself.

6. There Are Nine Basic Movements

Prepare yourself for your first class by reviewing the nine basic movements used in CrossFit. While you don’t need to perform these prior to your first class and shouldn’t attempt to do so during your first class, these foundational movements are the structure of most of the exercises used in the class.

These nine moves are air squats, front squats, overhead squats, a shoulder press, push jerk, deadlift, push press, medicine ball clean, and sumo deadlift pull. While you shouldn’t expect to perform all this in the first class, reviewing what they look like ahead of your first class will help you to become more familiar with what you should expect in a CrossFit session.

The reason these exercises are fundamental to Crossfit is that they are based on movements used in everyday life. Whether you’re picking something up off the floor or you’re getting up from sitting down, these actions mirror deadlifts and squats. By utilizing these basic moves, CrossFit makes it easy for anyone to start training.

7. You’ll Want to Dress Comfortably

If you’re new to workout classes in general, you may be unsure of what to wear. While your outfit will be pretty simple, you should choose the right clothing options that will make it easy for you to complete your workout.

The best clothing choices to wear are the proper shoes, a breathable shirt or tank top, shorts or tights, a sports bra, and wicking socks. Each of these pieces of clothing will help wick away sweat, allow you to move as freely as possible, and provide you with the support that you need when completing these intense workouts.

When looking at shoes to wear to CrossFit, most experts suggest that you wear a flatter sneaker. As big cushiony heels will likely throw you off balance, the flatter sneakers are the best for performing your CrossFit exercises properly.

8. Bulking Up Isn’t a Guarantee

When it comes to all the various misgivings people have about CrossFit, one of the more common is that CrossFit will make anyone look bulky over time. Some people will even tell others to avoid CrossFit because they will make them too bulky. However, this isn’t the case.

crossfit workout

The only CrossFitters that become bulky are the ones that are actively trying to do so. Even though you’ve likely seen countless Instagrammers flexing their Crossfit muscles, this isn’t going to happen to you if you don’t want it to.

This type of training requires a dedicated effort and diet, something that won’t happen by accident. With regular Crossfitting, you’ll definitely get stronger but won’t bulk up if you aren’t working towards that goal.

9. You Don’t Need to Be Fit to CrossFit

While it is true that many people that start CrossFit are already into fitness on their own, this isn’t a rule. You don’t need to be fit to start.

Since anyone can join CrossFit and start working out, many people that do start CrossFit are taking their first serious workout class. While CrossFit can seem intimidating with its own vocabulary, seriously fit gym-goers, and high-intensity workouts, it’ s a class that welcomes anyone.

If you want to join CrossFit, remember that everyone has to start somewhere. Regardless of your level of fitness experience, if you want to make Crossfit work for you it will.

Final Thoughts on Crossfit Workout Tips

CrossFit workouts will change your life. As you gear up to see if CrossFit is the right decision for you, be sure to do the research and properly prepare for your first class.

As you begin to learn more about CrossFit, you’ll see it as less of a fitness cult and more as the effective workout that it is. Keep these tips in mind when you decide to take your first CrossFit class.

The Meditteranean Diet: Why It’s So Effective

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Have you been considering changing your eating habits? From the Mediterranean Diet to low-carb options, you have many programs from which to choose.

Humans have dieted for almost 200 years. Today,  the industry constitutes a $70-billion empire. As with any business, offering the illusion of choice is key to ensuring consumers remain interested.  Therefore, we perpetually subscribe to the next fad. It seems like a new weight loss program emerges almost every other day. Of course, each one promises to answer all your health woes. While enticing, these trends often provide conflicting information that not only confuses the public but is also rarely evidence-based. 

So what does science say the best diet is for overall health, longevity, and effortlessly maintaining a healthy weight? Unsurprisingly, it isn’t anything extreme like the claims purported by many popular fads. Researchers from Ben-Gurion University in Israel recently published a long-term study. In it, they reveal that people who follow a Mediterranean style of eating and engage in regular exercise had a significantly lowered risk of heart attack, stroke, and peripheral artery disease. 

HISTORY OF DIETING 

The practice of dieting dates back to 1724, when English doctor George Cheyne published An Essay of Health and Long Life. In this journal, he advised obese persons to exercise,  ample fresh air, and avoid luxury foods to lose weight. 

Soon after, in 1797, Scottish military surgeon John Rollo published Notes of a Diabetic Case. He recommended a meat-based diet for those suffering from diabetes. This though process emerged after it was discovered that elevated blood glucose causes the disease. 

It wasn’t until 1863 that the first-ever official diet arose. Known as “Banting,” named after English mortician William Banting, the program involved eating four daily meals. Approved foods consisted of meat, greens, fruits, and dry wine. Banting stressed the importance of avoiding sugar, sweet foods, starch, beer, milk, and butter. This approach later became the template for modern dieting. 

Calorie counting emerged in 1918, when American physician and columnist Lulu Hunt Peters wrote Diet and Health: With Key to the Calories. This was the first weight-loss book to promote tracking one’s energy intake and expenditure. 

Ironically, as this industry emerged, the health-conscious Italian and Greek people consumed the Mediterranean Diet naturally.

HISTORY AND DRAWBACKS OF SEVERAL POPULAR MODERN DIETS VS. MEDITERRANEAN DIET 

Weight Watchers

History: 

Weight Watchers, now rebranded “Wellness Works,”  was founded in the early 1960s by a woman named Jean Nidetch. She invited women to her Queens, New York home. There, they discussed the methodology behind successful weight loss. 

Since then, the program arose as a multimillion-dollar empire. It attracts followers by showcasing drastic weight loss transformations achieved via sustainable lifestyle changes such as portion control and inclusion of fresh fruits and vegetables, lean meats, and whole grains. 

Drawbacks: 

    • Weight Watchers assigns “SmartPoints” to foods, which participants tally up throughout the day. Each person receives a custom amount of points to strive for based weight, height, age, gender, activity level, and goal weight. Many healthful foods, including all produce, skinless chicken, nonfat yogurt, and beans, are “zero-point foods.” This term means they do not factor into a person’s daily allotment. However, these foods still contain calories. So allowing them in unlimited amounts may lead to overconsumption and a generally poor relationship with food. 
    • The plan permits all foods, so long as they fit into the participant’s daily point goal. For example, glazed donut clocks in at 10 SmartPoints. Theoretically, a person might eat only unhealthy foods and still lose weight while missing out on essential micronutrients. 

Ketogenic Diet

History

The ketogenic diet, which is a high-fat, low-carbohydrate approach, was introduced by physicians in the 1920s as nutritional therapy for children with epilepsy because it mimics the body’s response to fasting. The body runs on fat rather than glucose when carbohydrates are restricted, producing compounds known as ketones which send anti-electrical signals to the brain. 

The ketogenic diet, or “keto,” has seen a massive resurgence over the last 20 years among the general population. Its promising message of allowing stored body fat to burn in the absence of glucose has prompted millions to jump on the bandwagon. 

Drawbacks

    • While a large improvement from the Standard American Diet, keto definitely has its pitfalls. Firstly, it isn’t sustainable. Adhering to a very low carbohydrate diet for long periods of time takes more willpower than most people have, which often leads to overconsumption of “off-limits” foods and regain of any weight lost. 
    • Consuming adequate fiber in the absence of starchy vegetables and whole grains can be difficult, so keto dieters are at a higher risk of constipation and even colorectal cancer – especially because of the large amount of saturated fats from red meat, eggs, and cheese. 

Plant-based

History

Plant-based eating traces back over 2000 years to India. Then, Siddhartha Gautama (the Buddha) pushed vegetarianism to his followers. Modern-day veganism, or the avoidance of all products derived from animals, began in the 1940s. It is an ethical movement against the exploitation of animals by man for any purpose. 

Drawbacks

    • Protein deficiency is a possible outcome of abstinence from animal products if one is not intentional about consuming it. Protein is an essential macronutrient that, among other things, prevents muscle wasting and creates important enzymes, and very few plant products are complete sources of it.
    • Many plant-based substitutes for meat and cheese undergo extensive processing. Some contain harmful ingredients such as vegetable oils, modified starch, and sugars. Vegetarians and vegans who include large amounts of these in their diets are ingesting more artificial substances than those who consume the animal-derived versions.

 

So, this is by no means an exhaustive list. Hopefully, it sheds some light on how popular fad diets are often not the magic pathway to health they so claim. Fads will come and go forever. But lifestyle changes such as focusing on anti-inflammatory foods are the true keys to lasting progress. This is why one method of eating stands out among all the rest in terms of longevity and prevention of disease: the Mediterranean Diet.

HISTORY, GUIDELINES, AND BENEFITS OF THE MEDITERRANEAN DIET

History

The Mediterranean Diet originated in Greece and Italy, where natives have enjoyed healthy food choices the dawn of their civilizations. It didn’t enjoy global popularity until the 1990s when Harvard University’s School of Public Health presented it as a solution for several diseases.

Guidelines

  • Mediterranean Diet guidelines can be organized into a pyramid, whose base consists of olive oil, whole grains, fresh fruits and vegetables, nuts, and legumes. The next tier up includes fish and other seafood, poultry, dairy products, and red wine, with eggs, red meat, and sweets making up very little of the daily intake.
  • Fat accounts for approximately 25-35% of a person’s total daily caloric intake on the Mediterranean Diet, with 8% or less coming from saturated fat. 

Benefits

    • Sharon Zarabi, Program Director for Bariatric Surgery at Lenox Hill Hospital, supports the Mediterranean Diet. This is because it places importance on essential fatty acids that our bodies need but do not produce naturally. These Omega-3’s protect against inflammation, which causes disease and excess fat storage.

DANGERS OF HEPATIC FAT 

Visceral fat is that which accumulates around all bodily organs, including the liver, heart, and bowels. Likewise, hepatic fat refers specifically to the fat that accumulates around the liver. According to Professor Iris Shai of the Ben-Gurion University of the Negev, this type of fat is the most dangerous. It’s a trigger for metabolic syndrome, type 2 diabetes, and coronary artery disease. A better goal is the reduction in hepatic fat instead of general weight loss. This is the best way to mitigate the plethora of risks of obesity. 

Fatty liver disease, which affects between 80 and 100 million Americans, is caused by excess sugar that gets stored as fat and elevates serum triglyceride levels. Shai claims “Reduction in liver fat is a better predictor of long-term health than the reduction of visceral fat.” That is why we should look at this dangerous fat as a cause of obesity instead of solely an effect. 

HOW THE MEDITERRANEAN DIET REDUCES HEPATIC FAT

Professor Shai and his team of researchers placed 278 obese individuals on one of two diet protocols and used MRI scans to measure their internal fat distribution before, during, and after the implementation of said nutritional modifications.  Half of the participants adhered to a low-carb Mediterranean Diet. Their total fat intake was 30% of their calories (with saturated fat of less than 10%), cholesterol limited to 300 mg, and fiber consumption increased. The other half followed a low-fat diet. 

The 18-month study revealed that the Mediterranean Diet group had a significantly greater reduction in fat around the liver, heart, and pancreas compared to the low-fat participants, despite calories being equated. 

Meditteranean Diet

FINAL THOUGHTS ON HOW THE MEDITERRANEAN DIET IS THE MOST EFFECTIVE APPROACH TO REDUCING LIVER FAT 

Dieting is a practice that has been implemented by people all over the world for millennia. However, focusing primarily on external weight loss is often counterproductive to achieving true health and longevity. Fads such as Weight Watchers and keto offer promising aesthetic results. But they have significant drawbacks.

Research has proven the Mediterranean Diet to be more effective than any other nutritional protocol at reducing fat around the liver, a dangerous type of fat that can result in metabolic syndrome, type 2 diabetes, and coronary artery disease. 

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