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Tuesday, December 11, 2018

Steps to Have a Healthy Pregnancy


Steps to Have a Healthy Pregnancy

Steps to Have a Healthy Pregnancy
Steps to Have a Healthy Pregnancy

Your Changing Body

Every part of your body changes during pregnancy. Some changes (such as weight gain and frequent urination) are caused by your growing baby. Other changes are due to your changing hormonal levels, especially emotional ups and downs and changes in sexual desire.
Emotional support, love, and affection are important throughout your pregnancy. Talk to family and friends. Ask for help when you need it, even if it just means having a familiar hand to hold in the waiting room during a regular checkup.

Unless your provider says otherwise, you can continue to have sex. Be sure to discuss how you're feeling about sex with your partner. Some women experience more interest in sex; others have less interest. Neither is cause for concern.

Steps to Have a Healthy Pregnancy

A healthier body = A healthier baby. Take a prenatal or one-a-day vitamin with folate each day. Folate, or folic acid, is a B vitamin that helps prevent birth defects such as spina bifida ("open spine") and anencephaly ("absent brain"). Getting 0.4 to 0.8 milligrams (400 to 800 micrograms) a day early in pregnancy can prevent over half of these defects.

Get regular exercise. Most types of exercise — including running, bicycling, weight training, and swimming — are safe to do if you don't let yourself get overheated. Drink lots of water.

Don't drink alcohol, including beer, wine, wine coolers, and liquor. Alcohol can cause low birth weight, stillbirth, miscarriage, and birth defects such as fetal alcohol syndrome. If you have a problem with alcohol, talk to your health care provider 

Don't smoke. If you do, your baby smokes too. Moms who smoke have a greater chance of having a miscarriage, stillbirth, baby with low birth weight, and a child who grows up to smoke. If you smoke and want to quit, talk to your health care provider or check out the smoking-cessation programs.

Don't use "street" drugs. Even small amounts of drugs such as cocaine, heroin, or methamphetamine can cause severe injury or be fatal to your baby. We don't understand all of the effects of marijuana during pregnancy, so don't use it. If you have a problem with drugs, talk to your health care provider 

Stay out of hot tubs and saunas. Sitting in a hot tub or sauna raises your body temperature. This might not be good for your baby, especially in the first trimester.

Avoiding Infectious Disease

Talk to your doctor about getting a flu shot. Flu season, when you have the greatest chance of catching influenza, is typically November through March. Pregnancy places you and your baby at greater risk for health problems from the flu.

We recommend that you get a flu shot to lower your chances of catching the flu. Flu shots are safe for you and your baby.

Stay away from people who have chicken pox, shingles, or other viral illnesses. Some viruses can harm your baby's health. If you are exposed during your pregnancy, call your health care provider for advice.

Monday, November 19, 2018

5Ways to Lose Weight Without Dieting


5 Ways to Lose Weight Without Dieting

5 Ways to Lose Weight Without Dieting
 5Ways to Lose Weight Without Dieting

1.    Eat Breakfast Every Day. 
      One habit that's common to many people who have lost weight and kept it off is eating breakfast every day. "Many people think skipping breakfast is a great way to cut calories, but they usually end up eating more throughout the day, says Elizabeth Ward, MS, RD, author of The Pocket Idiot's Guide to the New Food Pyramids. "Studies show people who eat breakfast have lower BMIs than breakfast-skippers and perform better, whether at school or in the boardroom." Try a bowl of whole-grain cereal topped with fruit and low-fat dairy for a quick and nutritious start to your day.

2.    Close the Kitchen at Night.
     Establish a time when you will stop eating so you won't give in to the late-night munchies or mindless snacking while watching television. "Have a cup of tea, suck on a piece of hard candy or enjoy a small bowl of light ice cream or frozen yogurt if you want something sweet after dinner, but then brush your teeth so you will be less likely to eat or drink anything else

3.    Choose Liquid Calories Wisely. 
     Sweetened drinks pile on the calories, but don't reduce hunger like solid foods do. Satisfy your thirst with water, sparkling water with citrus, skim or low-fat milk, or small portions of 100% fruit juice. Try a glass of nutritious and low-calorie vegetable juice to hold you over if you get hungry between meals. Be careful of alcohol calories, which add up quickly. If you tend to drink a glass or two of wine or a cocktail on most days, limiting alcohol to the weekends can be a huge calorie saver.

4.    Have Protein at Every Meal and Snack. 
     Adding a source of lean or low-fat protein to each meal and snack will help keep you feeling full longer so you're less likely to overeat. Try low-fat yogurt, small portion of nuts, peanut butter, eggs, beans, or lean meats. Experts also recommend eating small, frequent meals and snacks (every 3-4 hours), to keep your blood sugar levels steady and to avoid overindulging.

5.    Switch to Lighter Alternatives.
    Whenever you can, use the low-fat versions of salad dressings, mayonnaise, dairy products, and other products. "You can trim calories effortlessly if you use low-fat and lighter products, and if the product is mixed in with other ingredients, no one will ever notice," says Magee. More smart substitutions: Use salsa or hummus as a dip; spread sandwiches with mustard instead of mayo; eat plain roasted sweet potatoes instead of loaded white potatoes; use skim milk instead of cream in your coffee; hold the cheese on sandwiches; and use a little vinaigrette on your salad instead of piling on the creamy dressing.

Sunday, October 28, 2018

All You Need To Know About Yeast Infections – Health Women's


All You Need To Know About Yeast Infections – Health Women's

All you need to know About Yeast Infections
All you need to know About Yeast Infections

It all starts with an itch. Before you know it, you suspect that you are suffering from a yeast infection. Many women worldwide experience this very same thing.
Remove all wet clothing immediately after swimming. Wearing damp clothing will encourage yeast growth. Dry yourself thoroughly before you put on dry clothing.
Always wear fresh clothing on hand if you perform any exerting activities. This will make you less prone to getting a yeast infections are unlikely to arise.

Prevent Yeast Infections

Dry off completely after you shower to prevent yeast infections. Water is a primary cause of many yeast infections. Yeast can grow with water, so keeping the vaginal area as free from moisture as possible can help prevent yeast infections.
TIP! Try not to use douches. You may have the impression that you are cleansing the vagina, but you need the bacterias that you are washing away.
If you are likely to get yeast infections repeatedly, it may be time to rethink your use of bath products. Avoid soaps and cleansers that contain dyes or fragrance. They can upset the PH balance in your pH and lead to yeast heaven. Try to refrain from using only hypoallergenic products instead of these highly perfumed ones.
Ibuprofen and aspirin can both mitigate yeast infection. These infections bring some major discomfort and if you have a daytime job, so it’ll help if you have something to take the pain away as you go through your day.
Eat more garlic and garlic. Garlic can help halt the yeast and prevent infections. You can even get supplements so your local drugstore.

Immune System

TIP! Add a couple cups of apple cider vinegar into a warm bath for some relief. Vinegar is good at balancing natural pH levels which keeps yeast growth at bay.
Make sure to get adequate sleep. Your immune system is an important aspect of your best defense against infections. Not getting the proper amount of sleep will negatively impact your immune system. Focus on keeping your sleep schedule regular, and make sure to get quality sleep.
Eating a cup full of plain yogurt every day can yelp prevent you from getting yeast infection. The bacterias in yogurt can fight against the organisms that allow a yeast infections.
TIP! Go get yourself some yogurt! That’s right, the next time you feel the itching and burning that comes with yeast infections, grab yourself a cup of yogurt. It has healthy bacteria – acidophilus cultures.
Eating foods makes it much easier for yeast to grow in your system. If you find that your bad eating habits might be related to your infections, try switching out sugary snacks with fruits, vegetables and fruits instead.
Skinny jeans might look great, but they don’t give your genital area room to breathe.
If that is something you have, immediately schedule an appointment with your doctor. Some home remedies may help reduce your symptoms as well.
Yeast thrives in an environment that is wet and warm. If you stay in a wet swim suit for too long, this is a perfect opportunity for the yeast to thrive. After you exit the swimming pool or ocean, put on dry clothing to stop yeast from growing.

Yeast Infections

*Keep your privates clean, but never douche it. It is important not to forget about your vaginal area when you bathe or shower. This should help prevent most yeast infections. Douching is not necessary and may actually increase the risk of yeast infections.
*TIP! Take a look at your diet if you keep getting yeast infections. The more sugar you eat, the more the yeast has to dine on.
*If yeast infections have become a recurring problem for you, consider making necessary lifestyle changes. You need to take preventative measure if they happen a lot. Changes in diet and wardrobe are probably good first steps towards combating the problem.
*Some types of contraceptives are known to contribute to yeast infections more prevalent. Speak with your doctor about changing the birth control options.
*Yeast is in saliva of infected mouth or throat tissues. Avoid kissing loved ones for a week even after the infection is cured.
*Dry your vagina thoroughly after washing. Yeast thrives in moist places so it does really well when it finds a place containing lots of moisture. Dry off your vaginal area after you take a shower or bath. A blow dryer is also effective in the area dry.
*You can leave this tampon in for a few hours, a length of time that will likely ease your itching and burning.
*Cut back on caffeine and sweets. Try cutting down your consumption in half and see if that helps.
*TIP! Avoid intercourse in order to prevent others from getting a yeast infection from you. The infection passes between you and it can be hard to cure the yeast infection.
*Don’t eat too many sugary drinks and drinks. You can decrease your chances of getting a yeast infection if you monitor and limit how much sugar you ingest. You don’t have to cut out sugar completely; just limit the amount you have.
*Cotton will take in moisture to be absorbed and help you be cool and dry.
*Do not take baths on a regular basis as sitting in warm water may worsen a yeast infection. Medicated baths can help provide relief during yeast infections. Baths also come with a downside, as it will fester in the water when you are soaking. Try to only every once in a while. Showering is the best option for people that have yeast infection.
*TIP! Clothing made of natural material like cotton should be worn if you’re having yeast infection problems. Natural fibers let the skin ventilate and keep the area dry, unlike synthetic fibers.
*Change clothing as soon as you can after swimming or heavy exercise. Yeast breed in areas that are warm and damp areas. Washing your clothing after exertion helps prevent yeast from developing.
*Do not use scented tampons or pads. Scented products can irritate your vagina and make you more susceptible to yeast infection. Only use feminine hygiene products which are completely unscented.
*Yeast infections happen to unclean people. Even people experience yeast infections. They can also be caused by pH balance gone out of whack.
*The methods described in the above article will help when it comes to yeast infections. Eliminate discomfort by using these tips to help you treat and eventually prevent these infections. Embracing this knowledge will have you itch-free in no time at all.

Monday, October 22, 2018

The Balance diet healthy food


The Balance diet healthy food

The Balance diet healthy food
The Balance diet healthy food

Simple guidelines from qualified experts make it easy to have a balanced diet and nutritious and healthy food.

The 5 food groups

The best way to eat for health is to choose a variety of foods from each of the 5 food groups every day:
  • vegetables and legumes (beans)
  • fruit
  • grains and cereals
  • lean meat, poultry, fish, eggs, legumes (beans) tofu, nuts, seeds
  • milk, cheese, yoghurt or alternatives
Each food group has important nutrients.
The amount of each food you need will vary during your life, depending on factors such as how active you are and whether or not you are growing, pregnant, breastfeeding and more.

Vegetables and legumes (beans and peas)

Vegetables and legumes have hundreds of natural nutrients such as vitamins, minerals, and dietary fibre.
To get the most from this group:
  • choose vegetables and legumes in season
  • look for different colours:
    • greens like beans, peas and broccoli
    • red, orange or yellow vegetables like capsicums, tomatoes, carrots, sweet potato and pumpkin
    • purple vegetables like red cabbage and eggplant
    • white vegetables like cauliflower, mushrooms and potatoes
Eating your vegetables raw is indeed sometimes the healthier option. However; there are also some vegetables which offer useful health benefits when they're cooked.

How much?

  • 1 to 3 year-olds, 2 to 3 serves a day; 4 to 8 year-olds, 4½ serves a day
  • adults and children aged 9 and over, 5-6 serves a day
One serve is ½ cup cooked or 1 cup raw.
You can include vegetables at lunch (salads, raw vegies or soups) as well as dinner. Cherry tomatoes, snow peas, green beans, red capsicum, celery or carrot sticks with hummus makes a great snack.
The Balance diet healthy food
The Balance diet healthy food


Fresh fruit is a good source of vitamins and dietary fibre. It’s best to eat fresh fruit.

How much?

  • 1 to 2year-olds, ½ piece a day, 2 to 3 year-olds, 1 piece a day
  • 4 to 8 year-olds, 1½ pieces a day
  • adults and children over 9, 2 pieces a day
If you want to have fruit juices, do it only occasionally. Half a cup is enough. Fruit juices lack fibre and they’re not filling. Their acidity can also damage tooth enamel. Commercial fruit juices are often high in sugars.
Dried fruit also has a high sugar content. It is only suitable as an occasional extra.

Grains and cereal foods

Grain foods include rolled oats, brown rice, wholemeal and wholegrain breads, cracked wheat, barley, buckwheat and breakfast cereals like muesli.
Wholegrains have protein, dietary fibre, minerals and vitamins. In processed grains, some of these nutrients are lost.

How much?

  • 1 to 8 year-olds, start with 4 serves a day
  • 9 to 11 year-olds, 4-5 serves a day, 14 to 18 year-olds, 7 or more serves
  • adults, 3 to 6 serves a day depending on age and sex
A serve is equivalent to:
  • 1 slice of bread, or
  • ½ cup cooked rice, oats, pasta or other grain, or 3 rye crispbread, or
  • 30g of breakfast cereal (⅔ cup flakes or ¼ cup muesli)

Lean meat, poultry, fish, eggs, legumes (beans) tofu, nuts and seeds

These foods provide protein, minerals and vitamins. Legumes, nuts and seeds also have dietary fibre. It’s good to choose a variety of foods from this group.

How much?

  • 1 to 3 year-olds, 1 serve a day
  • 4 to 8 year-olds, 1½ serves a day
  • 9-18 year-olds, 2½ serves a day
  • women, 2-2½ serves; men, 2½ to 3 serves a day
A serve is 65g cooked red meat, or 80g poultry, or 100g fish, or 2 eggs, or 1 cup legumes, or 170g tofu, or 30g nuts, seeds or pastes (peanut butter or tahini).
Adults should eat no more than 500 g of red meat a week. There is evidence that those eating more than 500 g of red meat may have an increased risk of bowel cancer.

Milk, cheeses, yoghurts

Milk gives you protein, vitamins and calcium. Soy drinks with added calcium can be used as a milk substitute for children over 1.
Some nut or oat milks have added calcium but they lack vitamin B12 and enough protein. Check your child’s total diet with a doctor or qualified dietician before using them.
Children should have full-cream milk until aged 2. Reduced-fat varieties may be suitable after that.
Read more on Pregnancy, Birth and Baby on introducing allergy foods to babies and children.

How much?

  • 1 to 3 year-olds, 1 to 1½ serves a day
  • 4 to 8 year-olds, 1½ serves to 2 serves a day
  • 9 to 18 year olds, 2½ to 3½ serves a day
  • men, 2½ to 3½ serves a day, women, 2½ to 4 serves a day
A serve is 1 cup of milk, or 2 slices of cheese, or 200g yoghurt.
If you use plant-based alternatives to milk, like soy milk, check that they have at least 100mg calcium per 100 mL

Discretionary choices

Foods that are not included in the 5 food groups are called ‘discretionary choices’ or ‘extras’. Some of it could be called junk food.
You can eat small amounts of unsaturated oils and spreads. These may be from olives, soybeans, corn, canola, sunflower, safflower, sesame or grapeseeds.
Other ‘discretionary choices’ are not needed in a healthy diet. This includes:
  1. biscuits
  2. cakes
  3. ice cream
  4. ice blocks
  5. soft drinks
  6. cordials, sports, fruit and energy drinks
  7. lollies and chocolates
  8. processed meats
  9. potato crisps
  10. savoury snack foods
  11. commercial burgers
  12. hot chips
  13. fried foods
  14. alcohol
These foods and drinks often provide excess energy, saturated fat, sugar or salt. They are often described as ‘energy-rich but nutrient-poor’.
They also often replace healthier foods in the diet.
In Australia about 40% of children’s food energy come from discretionary foods. This is too high for their good health.

Sunday, October 7, 2018

5 health mistakes even the experts make


5 health mistakes even the experts make

5 health mistakes even the experts make
5 health mistakes even the experts make

Your exercise, eat your five a day and get eight hours’ sleep. But is that enough? Here are the health traps it’s easy to fall into, without realising it.

1. Worrying about ‘The Big C’

Dave Bell, a spokesperson for Dementia UK, says: ‘While it’s a good thing that awareness has risen around our risk of getting cancer, dementia actually affects far more people. In fact, it is now the leading cause of death for women in the UK, according to the Office for National Statistics. But your lifestyle now can have a major impact on your future risk of developing dementia.’

2. Avoiding salt at all costs

Lily Soutter, nutritionist, says: ‘Though UK guidelines recommend we consume less than 6g of salt per day (roughly a teaspoon), the aim is not to remove salt from the diet altogether. It’s an incredibly important source of sodium, vital to maintaining fluid balance, and the transmission of nerve impulses. If you don’t consume much-processed food, and don’t dine out regularly, a light sprinkle from time to time will help keep your sodium levels optimal. Himalayan salt, a favorite with Instafoodies for its pretty, pink shade, contains 84 minerals and trace elements.’

3. Forgetting to protect your hands

Dr. Ross Perry, medical director of Cosmetics Skin Clinics, says: ‘In a recent study published in the Journal Of The American Academy Of Dermatology, researchers observed the habits of more than 2000 people applying sunscreen. Just 33 percent of them applied sunscreen to all exposed skin. The hands are particularly prone to sun damage. Of course, it's not just wrinkled we need to worry about – skin cancer can affect anywhere on the body. So next time you’re applying SPF to your face, don’t forget your hands.’

4. Lighting up scented candles

Dr. Paula Baillie-Hamilton, an expert in environmental health, says: ‘They might boost feelings of wellbeing, but scented candles can release a cocktail of potentially harmful toxins into the air, according to a report by the US Environmental Protection Agency. Frequent inhalation could contribute to the development of cancer, not to mention asthma and other allergies. Look for ones that use natural ingredients – synthetic colors and fragrances can contribute to indoor pollution. If you do light a candle, open a window for ventilation.’

5. Exercising too early

Charlotte Chamberlain, a fitness instructor, says: ‘When you wake up, your body will be stiff, so there’s increased risk of injury. Physiologically speaking, the afternoon is the best time to exercise, as your heart rate and blood pressure are at their lowest. If time is an issue, try working out at a higher intensity for shorter periods. If you have no choice, alternate dawn workouts and hit the sack earl

Sunday, September 30, 2018

How You Can Protect Yourself From Cancer


How You Can Protect Yourself From Cancer

How You Can Protect Yourself From Cancer
How You Can Protect Yourself From Cancer

Know the Facts:

• Cancer means that cells at a primary site in your body have grown uncontrollably and have the potential to spread (metastasize) throughout the body. Cancer is the leading cause of death for women in Canada.
• The most commonly occurring cancers for women are breast, lung, colorectal, and endometrial (also known as uterine cancer). Lung cancer has the highest mortality rate for women, followed by breast and colorectal.
• Some cancers affect women differently than men. For example, in recent years the incidence and death rates for lung cancer in men have been falling, while the rates for women have been rising.

Protect Yourself:

Many common risk factors for cancer can be reduced by applying some simple techniques in your daily life.

Cut back on or eliminate tobacco  use

How You Can Protect Yourself From Cancer
How You Can Protect Yourself From Cancer

• Quitting smoking can reduce your long-term risk of lung cancer by 30 to 50 percent.
• The longer you avoid smoking, the lower the risk of cancer becomes.
• Quitting smoking also reduces your risk of heart attack, stroke, and coronary heart disease.

Protect your skin from sun exposure

How You Can Protect Yourself From Cancer
How You Can Protect Yourself From Cancer

• Protect yourself from overexposure to the sun’s ultraviolet (UV) rays, which can cause damage to your skin and lead to skin cancer.
• Many cases of serious skin cancer begin with childhood sunburns — protecting children from burns is particularly important.

Maintain a healthy body  weight through proper nutrition and regular physical activity:

How You Can Protect Yourself From Cancer
How You Can Protect Yourself From Cancer

• A person with a Body Mass Index (BMI) of over 40 (see chart on page 26) has a 62 percent higher chance of cancer-related death than a person with a normal body weight.
• A healthy diet and daily exercise can help lower BMI as well as lower the risk of many cancers, including colorectal.

Practice safe sex to avoid infection

How You Can Protect Yourself From Cancer
How You Can Protect Yourself From Cancer

• Most cases of cervical cancer are caused by the human papillomavirus (HPV), which is transmitted by sexual contact.
• PAP screenings are free in British Columbia and if done regularly, can reduce the risk of cervical cancer by 70 percent

Know the Signs

• The earlier a cancer is diagnosed, the better the chances for survival.• Self-monitoring is critical. Be aware of changes in your body — if you find a lump or sore that does not heal, have a health-care practitioner check it out.
• Each type of cancer has specific indicators, which are discussed in more detail below.

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