Pre and Post Natal Exercises for the Active Woman - 6 Key Moves

Exercise during and following pregnancy may seem like a foreign concept to you, but it is an essential item on any active woman’s to-do list. During pregnancy, you may remain active with a doctor’s consent; however, strenuous postnatal exercise is not recommended for 6 weeks following the birth. Even though your regular cardiovascular and strength routine will have to wait, there are gentle exercises you can do immediately following the birth.

Following are 6 exercises for prenatal and postnatal women. These exercises are recommended for women with no known contraindications, and should be followed according to your own body cues.

1. The Kegel- both pre and post natal

Muscles- Pelvic Floor
Lying on the floor with your feet out in front of you and your knees bent, just relax and let your body weight sink into the ground. Imagine you are urinating, and then stop the flow of urine. Simply engage in a small contraction of the sphincter, and then a relaxation. You can do this exercise as a progression- start lightly, build your way up, hold, then slowly release. You may do this sitting up in a chair, or in any position that is comfortable. Build your way up to 2 sets of 30 each day.

2. The Bridge- pre natal

Muscles- Gluteus Maximus
Lying on the floor with your feet in front of you hip distance, and your knees bent, squeeze your buttocks and slowly raise your hips up off the floor. You may keep your arms down by your sides. Keep your belly pointed toward the ceiling, not dropping to your side. Hold on top for 5-10 seconds, then release back down to the floor. 2 sets of 15

3. The Cat Stretch- pre natal

Muscles- Up: strengthens abdominals, Down: stretches lower back
On all fours, take your hands under your shoulders and your knees hip width apart. Start with a neutral spine, keeping your head in line with your spine. Slowly roll your spine up toward the ceiling like a cat stretching. Think of pulling your abdomen in toward your spine. Slowly release down past your starting point and gently arch your back. 2 sets of 15

4. Ball Crunches- pre natal

Muscles- Abdominals
With an exercise ball propped against a wall, lean back on your ball until your buttocks are about 6 inches from the floor. Feet are on the floor in front of you about hip width apart. With your hands across your chest, and your chin tucked, slowly curl up, imagining your abdomen curling forward into a C shape. Exhale as you roll forward, inhale as you roll back slowly. You do not need to curl up very far. 2 sets of 15

5. Pelvic Tilt- post natal

Muscles- Abdominals
With your back flat against the floor and your knees bent, take your legs hip width apart and drop your arms by your sides. Take a deep breath in, and as you exhale, slowly roll your pelvis towards your shoulders, pressing your back deeper into the floor. Do not lift your hips up off the floor. Stabilize your abdominals as best as you can. Build up to 2 sets of 20

6. Belly Button to Floor- post natal

Muscles- Abdominals
With your back flat against the floor and your knees bent, take your legs hip width apart and drop your arms by your sides. Take a deep breath in, and as you exhale, think about drawing your belly button down to the floor. Relax, and then repeat. As you are doing this exercise, think about the belly flattening and compressing. You belly button should be pulling itself right down against your spine. 2 sets of 20

Nicole Palacios BSc, has been an integral part of the fitness industry for the past 11 years, working first as a group fitness instructor, and more recently as a personal trainer. She is certified through ACE and the BCRPA as a personal trainer, and is also a supervisor of fitness leaders. Her passions include fitness writing, weight training, and helping her clients pursue their fitness dreams.

Check out her website at http://www.perfectfit.ws, or contact by email at Nicole@perfectfit.ws

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Reduce Your Depression With These Free Tips
By Steve Hill

Reduce Your Depression With These Free Tips

In this article, I am going to explain methods on how to reduce depression. There are ever increasing daily pressures facing people and it is very easy to become down and depressed. I am a person who was often feeling low, sorry for myself and basically was very unhappy, however I have now managed to pull my life around and am now able to cope and enjoy what life brings. I hope you enjoy reading the article and if you are one of the many people who suffer from depression, I hope the advice is beneficial.

My name is Stephen Hill and I am from England. Looking back on my life, as I often do, I now find it hard to believe the way in which I used to think and approach life. I was a very negative person, I would stress about seemingly everything and believed that I was so unfortunate compared to other people.

I would always be comparing my life with those of my friends and family. These people seemed to really enjoy life and did not seem to have a care in the world. I, on the other hand had many issues to deal, with which made life one big struggle. I was unable to talk fluently due to a stammering problem, this stammer caused me many traumas and made me into a very quiet and shy person. This issue alone made me very depressed and made socialising very difficult. I am sure you can imagine the effect it had on my self-confidence and self-esteem.

These were the other issues I had to contend with:

A constant battle with my weight, I was far to over-weight most of the time, this I believe was because I sought comfort in the way of food.

My height, I was the shortest male in my class in high school, this for whatever reason made me feel less of a man and less attractive to members of the opposite sex.

My bald patch, this seems so trivial now, however this area of my scalp where hair does not grow caused me many anxieties, especially when I was a teenager.

Enough is enough.

In my early twenties, I decided that I had had enough of being miserable and depressed. I wanted to be happy and content. I then made a decision to attempt to improve my life, I was going to hopefully achieve this by reading about successful people, and by learning more about depression, positive thinking and ways to improve self-confidence. I spent many months doing this and the results have changed my whole life.

What I needed to do, was not to compare my life to people just in my circle, but to compare it to everyone in the world. I started to read and find out about how people lived in different parts of the world. Watching the news each day would keep me abreast of current affairs. Some of the stories and the way in which people live came not so much as a shock, but as a wake up call to me. I would not want to swap my life with theirs, that is for sure.

The problems that I had or thought I had, were now so small compared to what other people have to cope with, and it actually made me feel quite grateful. I have a weight problem, this is something of my own doing and something which I can change, if I am determined enough. Even though I stammer, I can still converse, I may even be able to cure the stammer, which I now have. I was now suddenly feeling more positive and was now able to seek solutions to my issues.

I have now achieved fluency and am now at a weight that I am happy with, however I could not do anything about my lack of height or about the bald patch. This is not a worry to me, as I am now happy with my height and I show everybody who I meet my bald patch, like I am proud of it.

In conclusion, it is time to pull ourselves out of our depression by becoming stronger, by thinking in a more positive manner, by trying to find solutions to our problems and by realising that in fact we are one of the lucky ones.

Stephen Hill helps to promote a number of websites including:

stop smoking cigarettes

anti aging tips

stuttering information

Article Source: http://EzineArticles.com/?expert=Steve_Hill

THE SYMPTOMS OF DEPRESSION

Depression is a complex of psychological and physical symptoms. Low mood level or sadness is often the most prominent symptom. The common property of these symptoms is a decreased activity level in parts of the brain.

THE SYMPTOMS OF DEPRESSION

Depression may give one or more of these symptoms:

-Low mood level or sadness.

-Lack of joy or interest in activities that were joyful before.

-Pessimism.

-Feel of guilt of something without any substantial reason to feel so.

-Inferiority thoughts.

-Irritability.

-Slowness in the thought process.

-Slowness in interpreting sensorial stimuli.

-Slowness of digestion or other internal physical processes, and symptoms caused by this slowness, for example inflated stomach, constipation or difficulties by urination.

-Slow physical reactions.

Depression can be a mild disease that only causes some annoyance in the daily life, but can also get very serious and make a person totally unable to work and unable to participate in social life. By depression of some severity, there is also a greater risk of suicide.

Depression can occur in all age classes. In teenagers lack of interest in school work, withdrawal from social life and difficult mood can be signs of depression.

THE PHYSIOLOGICAL CHANGES THAT PRODUCE THE SYMPTOMS

By depression there is a decreased amount of neurotransmitters in parts of the central nervous system, mainly deficiency of serotonin, but also to some extend of noradrenalin, acetylcholine, dopamine or gamma-amino-butyric acid (GABA), or the nerve cells do not react properly by stimulation from neurotransmitters. A neurotransmitter is a signal substance that transmits the nerve signal through the junctions between two nerve cells.

Serotonin and noradrenalin cause nerve cells to send impulses along to other nerve cells, and thus increase the activity in the brain. Deficiency of these substances causes slowness in parts of the brain, and that again causes the depressive symptoms.

The role of GABA is the opposite, namely to slow down some nerve impulses, mainly those causing anxiety and panic response. Lack of GABA causes higher anxiety and easier panic response. Yet, lack of this transmitter also seems to cause depressive symptoms. This is because a too high activity in some brain processes may slow down other processes.

There are many causes and subtypes of depression with different physiological mechanisms involved.

TYPES OF DEPRESSION

Depression is often divided into subtypes according to exhibited symptoms.

1. Mono-polar depression and dysthymic disorder

By mono-polar depression there are pure depressive symptoms. Mild cases of mono-polar disorder that do not affect a persons ability to work and to participate in social activities are often called dysthymic disorder.

2. Bipolar disorder (manic-depressive disease) and cyclothymic disorder

In this condition there are periods with symptoms of depression - the depressive phase, alternating with periods of elevated mood level with increased mental and physical activity - the manic phase. In the manic phase, the affected person also sleeps poorly and has concentration difficulties. A mild form of this disease is called cyclothymic disorder.

3. Manic disorder

This condition is characterized by abnormally elevated mood, by unrealistic optimism, by lack of sleep and by hyperactive behaviour. Many psychiatrists think that this disorder is simply the same disease as bipolar disorder where the depressive face has not yet occurred.

4. Depression with mainly physical symptoms

Sometimes the physical symptoms of depression are alone or dominant, as for example: Digestive problems, constipation, difficulties with urination, slow response to sensorial stimuli or slow physical reactions.

CAUSES OF DEPRESSION

Two or more factors can have an effect simultaneously to cause depression. Depression can be an independent disease, or a part of other disease. Depression is also divided into different subtypes according to cause.

1. Reactive depression

This disease is simply a result from psychological stress, physical struggle or mental straining without proper rest or sleep over a long time period. The straining will simply wear out the nervous system or deplete the organism from nutrient necessary for the nervous system to work properly.

2. Endogenous depression

When there has not been any period of stress, straining or lack of rest that can explain the condition, the condition is often called endogenous depression. Inheritance is thought to be a part of the cause.

3. Depression by physical disease

Depression or depressive symptoms may be a symptom of physical disease. This is perhaps the most common cause of depression.

Diseases often associated with depression are: Heart disease, Parkinson's disease, stroke, hypertension or Cushing's syndrome.

Mononucleosis or flu may trigger depression that continues after the infection has gone.

By lack of thyroid hormones, hypothyroidism, the metabolism in the whole body is slowed down, including the production of neurotransmitters in the brain. Therefore depression is an important symptom of hypothyroidism.

4. Depressive symptoms as a consequence of unsound lifestyle

A general unsound lifestyle with too less exercise, too much of stimulants like alcohol, coffee or tea, too less of important nutrient and too much of sugar and fat may give depressive symptoms, as well as physical problems.

5. Postnatal depression

Women will often have a period of depression after pregnancy and berth of the baby Pregnancy and berth is physically and mentally exhausting, and may drain the body for nutrient. This in turn can cause depressive symptoms

6. Seasonal affective disorder

Depression can occur in cold and dark periods of the year and go away in warm and light periods. Light stimulates brain activity, and lack of light is a causative factor.

TREATMENT OF DEPRESSION

Serious or prolonged depression is often treated with anti-depressive medication. Medicines used against depression generally increase the level of neurotransmitters like serotonin in the central nervous system, or they mimic the neurotransmitters.

The medications mostly used today increase the serotonin concentration by decreasing the removal of serotonin from the space around nerve cells. Examples of this medication type are: Fluoxetine (Prozac), fluvoxamine (Luvox), paroxetine (Paxil), escitalopram (Lexapro, Celexa), sentraline (zoloft).

By bipolar disorder in the manic face, heavy tranquilizers (neuroleptica) are used to stop the manic symptoms. By bipolar disorder, lithium salts are sometimes used to stabilize the condition, and prevent new outbreak of depressive or manic faces.

Psychotherapy is sometimes used by depression, usually in combination with medication.

Sometimes serious depression is treated by applying electric shock through the head, electroconvulsive therapy. The shock induces epileptic eruption of nerve signals through the brain and this gives cramps throughout the body. The cramps are alleviated or stopped by applying anaesthesia before the electroshock. This form of treatment is controversial, since it can cause memory loss and is suspected of causing brain damage. The possibility of brain damage is however denied by most psychiatrists.

By seasonal depression, light therapy maybe useful.

Adjustment of lifestyle should always be considered by depression or depressive symptoms. Lifestyle measures can sometimes be enough to cure depressive symptoms before a serious depression develop. Lifestyle adjustments can be:

- To slow down a stressful life with too much work or activities.

- Enough rest and sleep.

- A good diet with enough of necessary nutrients.

- Some physical exercise.

- Meditation.

- Supplement of vitamins, minerals, antioxidants, lecithin, amino acids and essential fatty acids.

- Stimulants like coffee or tea may help against depressive feelings in moderate amount. However, if you are a heavy user of these stimulants, you should cut down on your consumption.

There exist nutritional products in the marked to help against depressive symptoms. These contain ingredients that the brain uses as building blocks for neurotransmitters, for example amino acids and lecithin. They also often contain vitamins and minerals that the brain uses as tools to produce neurotransmitters, especially vitamin B6.

Supplements may further contain herbal extracts that trigger higher brain activity much like anti-depressive medications, but may have fewer side effects.

Knut Holt is an internet consultant and marketer focusing on health items. TO FIND natural supplements to help against serotonin deficiency, GABA deficiency, hypothyroidism, mental problems, acne, skin problems, heart disease, hemorrhoids, rheumatism, and other common health problems, PLEASE VISIT http://www.panteraconsulting.com/salg2.htm

----Free to reprint with the author's name and link.

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THE SYMPTOMS OF DEPRESSION

Depression may give one or more of these symptoms:

-Low mood level or sadness.

-Lack of joy or interest in activities that were joyful before.

-Pessimism.

-Feel of guilt of something without any substantial reason to feel so.

-Inferiority thoughts.

-Irritability.

-Slowness in the thought process.

-Slowness in interpreting sensorial stimuli.

-Slowness of digestion or other internal physical processes, and symptoms caused by this slowness, for example inflated stomach, constipation or difficulties by urination.

-Slow physical reactions.

Depression can be a mild disease that only causes some annoyance in the daily life, but can also get very serious and make a person totally unable to work and unable to participate in social life. By depression of some severity, there is also a greater risk of suicide.

THE SYMPTOMS OF DEPRESSION

Depression may give one or more of these symptoms:

-Low mood level or sadness.

-Lack of joy or interest in activities that were joyful before.

-Pessimism.

-Feel of guilt of something without any substantial reason to feel so.

-Inferiority thoughts.

-Irritability.

-Slowness in the thought process.

-Slowness in interpreting sensorial stimuli.

-Slowness of digestion or other internal physical processes, and symptoms caused by this slowness, for example inflated stomach, constipation or difficulties by urination.

-Slow physical reactions.

Depression can be a mild disease that only causes some annoyance in the daily life, but can also get very serious and make a person totally unable to work and unable to participate in social life. By depression of some severity, there is also a greater risk of suicide.

Depression can occur in all age classes. In teenagers lack of interest

Why we need nipple protector?

Looking for nipple protector. To protect sore or cracked nipples during breast feeding
AVENT Nipple Protectors are made of paper thin, soft, odourless silicone and protect sore or cracked nipples during breastfeeding.
They are butterfly shaped to allow your baby more contact with your breast. Your baby can still feel and smell your skin and continue to stimulate your milk supply whilst suckling, and will return more easily to the breast once your nipples are healed.
Available in two sizes, small (with small nipple - ideal for small and premature babies) and standard. Contains: 2 Nipple Protectors.

Diaper rash

The soap you use, some brands of disposable diapers or simply dirty diapers can cause skin irritations. Most diaper rashes are provoked by skin irritations. The best way to treat this "disease" is to clean well the area and to let the skin get some air. You should also change the diapers often and use ointments with zinc oxide.

Baby Acne

Acne is very common among newborns. Usually it shows up after 2 or 3 weeks after birth and is present on cheeks, forehead and chin. Baby acne usually clears up on its own, but most parents make the mistake to use oil or lotions. All you need to do is gently cleanse the affected areas with water once a day. You can also use soft blue light when your baby is sleeping as a treatment.

Massage

Babies enjoy being massage. In fact is a very important part of their growth.

For you baby's skin the benefits are huge. The massage stimulates circulation, immune system and tactile sense. Use baby massage oil but pour it onto your palms. Be careful with the room's temperature (78 degrees Fahrenheit) and humidity.

Bathing

Proper bathing and skin care will maintain the baby's delicate skin healthy.

Newborns don't need bathing very often (2-4 times a week). Their skin can't get very dirty if you change their diapers frequently.Sponge baths are required at first. Until the baby's umbilical cord falls off, this area should be avoided to prevent infections. Use only cotton wool or soft washcloths and baby soap/shampoo. Products for adults may contain irritant substances or allergens.

Use these natural baby skin care tips to protect your baby's sensitive, new skin.

Characteristics of baby skin

It is essential to be very careful with your baby's skin care. In the first stages of our life, the skin is very delicate, fragile and thin. Baby's skin is different in functions and structure than the skin of an adult. It has high water content, allows low sweat production and the protection through sebum is almost inexistent.

The babies are very sensitive to temperature changes, unsuitable humidity or harmful and irritating substances. Consider using natural baby skin care products as they are more gentle for your baby's skin. But before you flash out your money, try to compare prices for natural baby skin care and shop around for the best deals first.

Lotions and oils?

Contrary to popular thought, the babies do not need lotions unless their skin is dry. Oils and lotions will not allow your baby's skin to sweat and can cause a rash or an allergic reaction. Powders should be avoided not only for the effect they have on the skin. Their tiny particles can provoke breathing troubles. If you have to use a powder put it in your hand and then apply it to the baby's skin.

Why go to antenatal classes?

Antenatal classes not only help you focus on your pregnancy and forthcoming labour and birth, but they also have a great social function — they're a great place to meet other parents-to-be. The content of the classes will vary, but should include some of the following:

• information about the process of labour and childbirth

• what-to-expect details of medical procedures and interventions

• the latest research suggestions about possible physical preparations for labour and childbirth

• advice on relaxation techniques

• the opportunity to learn about and experiment with different birth positions

• a guide to pain relief choices

• the chance to learn and try out massage skills and breathing techniques

• the time to ask questions and rehearse the possible decisions you may have to make during the course of your labour

• some indication of the changes you might experience after the birth and in early parenthood

Whatever the class, the idea is that both you and your partner will acquire the skills and confidence needed to make birth a positive experience.

What are antenatal classes?

Antenatal classes may come in various forms, but all have the same aim — to help prepare you for labour, birth, and early parenthood. Those run by midwives or at your local hospital are free, but you may have to pay for other types, such as NCT classes and The Active Birth Centre or aquanatal exercise classes.

You may find it helpful to go to more than one type of class. Just remember when attending classes other than those run by your hospital or health centre to check that the teacher has been properly trained.

All About Diapers

A lot of parents face the difficult problem of having to change their babies a few times a day. That's something natural and you should face this like a responsible person that you are because this is life. To master this thing might seem hard at the begging but after a while you'll notice that you get quite good at this .When you begin be sure you have near the diapers , cotton balls for sensitive skin , warm water and a pad to put under your baby.

Keep an eye on your baby all the time because they can fall and hurt them self. So let's begin: you should start by wiping from the front to the back and never the other way around because the baby is sensitive and may get infected from a bacterium. You should cover the boy because he may want to go because of the cold air. After the wiping is finished pat the baby with a clean washcloth.

For those parents that use disposable diapers they should keep in mind this: the open diaper should be slid under the baby slowly lifting his fear. The front of the diaper should reach all the way from the baby's legs onto his belly. Never stick the tape on his/her skin.

One of the traditional folding methods is the triangular fold. You have to form a triangle so you fold the diaper in half. You have to place the diaper under by lifting the baby legs. One of the sides should be brought over the baby in such a way that it overlaps the center part. The other site should be overlapped in the same way.

All the parts are now ready to be put together with a pin. With this is mind its time for the big challenge: testing all the theory on your baby! You'll see it's so easy and the big reward is a big smile on your lovely baby.

If you find this information useful you should visit the site http://baby-diaper.info where you will find lots of interesting articles related to this topic, all original and wrote by Michael Lastun.

Article Source: http://EzineArticles.com/?expert=Michael_Lastun

Healthy Breastfeeding - Tips for Practicing Proper Postnatal Nutrition

Proper postnatal nutrition for mothers is important to serve the essential needs of breastfeeding a newborn baby. Although breast milk is capable of fulfilling the nutritional needs of newborns on its own, there are a number of common concerns about nutrition that face breastfeeding mothers. This article will address proper caloric intake during breastfeeding, achieving safe and normal weight loss, mixing formula supplements and the questions about fluid intake.

One of the biggest questions on the mind of mothers is how many extra calories they should consume to compensate for the natural production and supply of breast milk. In most cases, a woman should be able to attain a reasonable caloric intake by simply following their appetite. It is not unusual for a baby nursing to make mothers feel hungry more frequently than normal. Calorie counting may be necessary in your particular situation. If you are counting calories, remember that research indicates that a daily intake of eighteen to twenty-two hundred calories will allow you a sufficient supply of breast milk. A breast feeding mother will require between three and five hundred more calories after pregnancy than she did while carrying her child.

Each mother's individual need for calories will vary. Your level of exercise, prior nutritional status and body weight will all affect the number of additional calories you need. Some mothers feel the need to begin the process of losing weight during the first weeks following a pregnancy. While weight loss is a reasonable concern, studies show that mothers who are both breastfeeding and consuming fewer calories actually lose more weight when their child is three to six months old. In order to allow your body to properly recover from childbirth, you should give yourself at least two months before attempting to lose weight.

Weight loss during the first two months is accomplished normally by simply eating a diet that satisfies hunger. After two months you can raise your level of activity by walking a half an hour each day. With proper dieting and physical activity it is reasonable to achieve the gradual loss of about a pound a week. Always consult your pediatrician before undertaking any form of weight loss strategy, as it could affect your child.

Another concern for mothers who breastfeed is whether it is necessary to force fluids in the weeks following childbirth. Just as maintaining a healthy diet requires eating to hunger, fluid intake should be at a level that it comfortably satisfies your thirst. By paying attention to your body, you will know when it is appropriate to drink fluids. One recommendation by breast feeding experts is that mothers keep water or some other fluid nearby at all times. This helps prevent you from ignoring thirst should it arise at an inconvenient time.

There are advantages to mixing breast milk with baby formula. Mixing allows you to both increase the supply of breast milk on hand and also supplement the natural immunological benefits of breast milk.

The best way to artificially express breast milk safely is with a breast pump. Breast pumps are helpful for a number of reasons. First, they can help ensure that you keep an adequate supply of milk available for your child when you are separated from him or her. They also give your nipples a chance to rest if they have become sore from normal nursing of your baby. It is important to choose a quality electric breast pump with a double pump kit to ensure that you have all the tools you need for expressing milk for a baby formula supplement.

In the end, your first line of defense in the world of breastfeeding nutrition is simply listening to your body and acting when you realize you are either hungry or thirsty. Weight loss should be achieved gradually at first and is more effective three to six months after your baby is born. Supplementing your breast milk with baby formula is an acceptable method of keeping your baby healthy, but it may require the use of a breast feeding pump. By practicing tips for proper postnatal nutrition you can help ensure that you and your child will successfully enjoy the loving connection that results from breastfeeding.
(c) 2005 NaturalNursing.com

Clara Parks is a former nurse practitioner, mother of three and author of articles written for Natural Nursing. Natural Nursing provides postnatal mothers breastfeeding information and support.

Article Source: http://EzineArticles.com/?expert=Clara_Parks