Breathing Exercises and Pregnancy

Breathing Exercises and Pregnancy

Breathing Exercises and Pregnancy

Pregnancy is a normal condition in which much of physical and brisk stress is not good for the health of the mother as well as of the fetus. But stretching and relaxation exercises along with breathing techniques are highly beneficial in pregnancy. Breathing exercises in particular help in making the labor easy, less painful and also provides the flexibility to the pelvic floor muscle during normal vaginal child birth. Moreover, simple breathing techniques if practiced regularly during pregnancy can also help to control the symptoms of nausea, tension and other

discomforts commonly faced in this period.

Breathing deeply is a common exercise which comes naturally to all of us. But when you are pregnant, the effort has to be made little more consciously so that you can achieve more positive effects.

What is Deep Breathing?

Breathing from diaphragm and abdomen is what we call deep breathing.  So as to perform deep breathing exercise you need to first sit in a comfortable position. You can also take support of cushion or pillow or even wall if there is any discomfort due to pregnancy weight or related symptoms. Before performing this exercise, you need to be essentially relaxed and the surrounding ambience too should be cool and quiet.  After you have relaxed properly, place one hand of yours on the abdomen and deeply inhale via nose in such a way that your abdomen feels full. Many times nasal congestion can create problem while breathing. In such situations, you can breathe through mouth as well.  The hand placed on your abdomen will guide you whether you are performing the inhalation process in a right way or not. If the abdomen moves outward or swells up after inhalation, then you are doing it correctly. If only your chest heaves up then the inhalation process is not deep enough. Try again.

After you master the inhalation process correctly, hold on the air for few seconds by pausing. Slowly, exhale via mouth! When you exhale you feel your abdomen coming back to its normal size. Perform this exercise couple of times more at least twice a day at the start and you can then do it more times later on.   Many times you may feel alittle dizzy. This can be due to fast performing of breathing exercises. Go a bit slowly so that your body gets used to these techniques. The important thing is to make you feel relaxed. Once you are expert in performing these exercises, there is no need for you to put a hand on your abdomen for monitoring inhalation and exhalation. You automatically get used to breathing properly and deeply enough.

When the pregnancy progresses, deep abdominal breathing may pose more difficulty because of growth in the size of the uterus which presses the ribs and diaphragm upwards. Even then continue breathing as deeply as possible so that you get benefitted by the extra oxygen and relaxation it offers apart from the other advantages at the time of delivery.

If you have any problems like hypertension or diabetes, you can continue doing these exercises even after the delivery as they benefit immensely in controlling these ailments.

For more information visit us http://www.healthfore.com/. HealthFore Technologies Limited is a global healthcare IT solutions and advisory services company. Our patient-centric healthcare solutions focus on wellness, preventive care and condition management. Our information and health advisory services ensure prompt diagnosis and treatment of diseases. We create mass awareness to improve the quality of life through self-care.

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Cosmetic Surgeries: Get to know the Beautifying Options

Cosmetic Surgeries: Get to know the Beautifying Options

Cosmetic Surgeries: Get to know the Beautifying Options

Plastic surgery is divided into two parts: reconstructive plastic surgery or cosmetic surgery. Cosmetic surgery is related to improving the aesthetic look of an individual, whereas plastic surgery also includes reconstruction surgery and is associated with improving the functioning of the injured / diseased organ.

Many surgeons divide the cosmetic surgery and plastic surgery in totally different types of treatment or therapies and consider cosmetic surgery as non-essential, elective type of surgery which is mostly connected with psyche of the patient rather than the need of the body.  The officials’ statistics of 2008 reveal that around 65000 cosmetic surgeries were carried out in United Kingdom. Some of the most popular type of cosmetic surgeries currently in vogue is face lifts, rhinoplasty involving nose job or reshaping of nose and liposuction.  In USA, cosmetic surgery is more in demand than in any other country.

Types of cosmetic surgeries

Owing to the growing demand, the type of cosmetic surgeries has also evolved. This write-up will discuss some of the most common types of cosmetic surgeries:

Tummy tuck (Abdominoplasty)

This type of cosmetic surgery is done more to reshape and firm the abdomen. This surgery involves removing excessive skin and fat from the middle and lower part of the abdomen so that the muscle and abdominal wall fascia are tightened. This type of surgery is mostly preferred by women after pregnancy when their abdomen sags or protrudes. The sagging skin is at times a result of the genetic reasons. It is also done for improving stretch marks more so below the navel.

Breast enlargement (breast augmentation)

In this type of cosmetic surgery, the breasts are made bigger or enlarged. This is the most popular cosmetic surgery and is executed by grafting fat or by using saline or even silicone gel prosthetics. It is usually done for women who want bigger breasts or even have one breast smaller than the other. Breast augmentation is also done to improve the appearance of sagging breasts caused by pregnancy or breast feeding or in patients of breast cancer. Breast implants are available in various shapes, sizes and profiles.

Nose job (Rhinoplasty)

Here the cosmetic surgery is targeted to reshape the nose. This surgery is mostly performed by an otolaryngologist or maxillofacial surgeon who is a specialist to work on the head, neck, ear, nose and throat.  The main motive of such surgery is to improve looks and even its function if the patient is suffering from breathing disorder. It is usually carried out along with the facelift.

Facelift (Rhytidectomy)

This cosmetic surgery helps to remove wrinkles and make the patient look younger and beautiful. Excess skin on the face is removed without carrying out the process of tightening of the underlying skin. Face lifts are done in different ways, but the most common one is by making an incision in ear’s front that is continued into the hairline and then curves surrounding the ear’s bottom. Such types of facelifts are mostly opted by women who are above 35 years of age or by patients suffering from severe scars or burn marks.

For more information visit us http://www.healthfore.com/. HealthFore Technologies Limited is a global healthcare IT solutions and advisory services company. Our patient-centric healthcare solutions focus on wellness, preventive care and condition management. Our information and health advisory services ensure prompt diagnosis and treatment of diseases. We create mass awareness to improve the quality of life through self-care.

Is Sugar bad for you?

Is Sugar bad for you?

Is Sugar bad for you?

Is sugar bad for you is a compelling question that has left almost all in dilemma, some recommend but some strictly absolute it. It is an instant source of energy but excess can cause issues. A balance is to be stroked for sure to keep the zeal high and also never let fall prey of the following:

  • Weakens immune system: Sugar in turn suppresses inherent immunity and sets one prone to infections and affections.
  • Causes Diabetes: Chronic high sugar levels after an extent remain unresolved with insulin leading to diabetes it may not have direct effects but links suggest strong connections.
  • Depriving minerals: Sugar disrupts mineral equations within the system. Its higher levels can level one chromium and copper deficient and also decrease calcium magnesium absorption.
  • Interfere digestion: Sugar can lead to stomach aches, indigestion, acidity, regurgitations, heart burn, diarrhea and constipation.
  • Obesity hassles: Sugar over indulgences in form of ice creams, chocolates, cakes all can open direct gateways to fat bulk beneath with no nutrition.
  • Sugar and cancer: Cancer is one of the most feared medicinal aspects of all and it has a few evidences to prove its role in ovarian, renal, liver and endometrial carcinoma.
  • Premature ageing: Studies reveal that higher sugar let the tissue loose elasticity and as a result may show up direct effects on the skin in form of wrinkles and fine lines. So next times having the sugary waffle try being a little cautious. Another addition to it is lower vitamin A levels that pop in presence of high sugar.
  • Migraine triggers: Half sided headaches with nausea and vomiting are seen to flare up with a candy too, where the sugar within form permutations and combinations to light the spark.
  • Sugar and tooth decay: Time memorial saying of sweets and teeth. Decay, erosions, yellowness all can come up with direct sugar contact with the teeth enamel on regular basis.
  • Sets in lethargy: Excess sugar or glucose within the circulation has shown many to just stay close to bed relax and do nothing at all. Laziness as the elderly say is bound to happen with a sweetly filled tummy.
  • Addictive in nature.

The above for sure is not a favour some question to ask is sugar bad for you, but part from all this too its benefits have places:

  • Depression: Very well adapted by psychiatrist all over the world sugar can make anyone escape a dark gloomy evening with just an ice cream cone.

The write is not to put forth a give up on sugar but it is an eye opener to its excess harms. If inculcated wisely sugar luxuries can too act friendly giving only taste with no unhealthy issues to name.

For more information visit us http://www.healthfore.com/. HealthFore Technologies Limited is a global healthcare IT solutions and advisory services company. Our patient-centric healthcare solutions focus on wellness, preventive care and condition management. Our information and health advisory services ensure prompt diagnosis and treatment of diseases. We create mass awareness to improve the quality of life through self-care.

Soft-drinks are really bad for your teeth

Cold drinks, soft drinks, soda or pop whatever name you call it by, it is the same carbonated drink that everyone swears by. We all seem to be well aware of the potential harm it can do to an individual’s health, but have you thought of the dangers of these drinks on oral health.

These carbonated soft drinks have slowly become one of the major dietary sources of decaying tooth afflicting all age groups.

The acids and acidic sugar byproducts present in the soft drinks act upon the tooth enamel softening it and act as a catalyst for the formation of tooth cavities. In severe case this softened tooth enamel combined with inadequate brushing of the teeth coupled with other teeth conditions can even lead to tooth loss. True that drinks which contain less sugar have relatively lesser trouble associated with them but still can do a lot of harm. 

Sugary drinks like soft drinks basically erode the teeth. This happens as result of the action of acids in the drinks on the teeth enamel. Dental enamel is actually the superficial surface of the teeth that protect the teeth from decay and help maintain its shape. Soft drinks have a low pH and consuming any drink with a low pH subsequently makes the mouth environment low in pH and thus vulnerable to teeth decay or erosion.

As mentioned earlier, the acids in the soft drinks soften the enamel of the tooth and salvia typically helps in restoring the natural acidic nature of the mouth. If drinks high in acids are consumed in large amounts, the mouth is unable to restore the natural environment and increases the probabilities of dental erosion. High amounts of phosphoric acids are usually found in these so called soft drinks.

Since all of us are so used to these soft drinks it is unimaginable to give them up, then what can we do reduce its ill effects, lets tell you;

  • Reduce the quantity of soft drinks consumed.
  • Find and consume substitutes for these soft drinks. You can stock the refrigerated with juices, milk and milk products instead of only keeping it full of soft drinks.
  • Rinse your mouth for at least 30 seconds after having a soft drink. This will reduce the effect of acids from sugary drinks on your tooth enamel.
  • Fluoride is the key to saving your teeth enamel from erosion. Brush your teeth with fluoride toothpaste or rinse your mouth with a fluorinated mouthwash.

Soft drinks as you would have well understood by now are really bad for your teeth.  The mantra of protecting yourself from their potential harm is to decrease their consumption and practice proper oral hygiene.

For more information visit us http://www.healthfore.com/. HealthFore Technologies Limited is a global healthcare IT solutions and advisory services company. Our patient-centric healthcare solutions focus on wellness, preventive care and condition management. Our information and health advisory services ensure prompt diagnosis and treatment of diseases. We create mass awareness to improve the quality of life through self-care.

Pregnancy Back Pain

Pregnancy Back Pain

Pregnancy Back Pain

Back pain is a common problem experienced by many women during pregnancy. Clinical researches suggest that more than 80 percent women experience back ache or pain mostly so when the pregnancy completes 4 or 5 months. If the woman is working and has to stand long hours, then she can face discomfort due to back pain. If the pain is casual and wanes off after resting, it is not a problem. But if it is persistent, then certain exercises can help in the long run to relieve the pain and help you go through the remaining period of pregnancy with comfort. But first let us find out what causes back pain during pregnancy.

Causes of back pain in pregnancy

  • Hormones are produced in excess amount during pregnancy due to which the joints become unstable. This is necessary for expanding the pelvis so that the baby gets ample space while it grows.
  • Another cause is increase in weight of around 25 to 35 pounds in pregnancy. Most of the weight is settled around the abdomen leading to back pain.
  • There is also enhancement in postural strain as the body has to compensate due to the change in center of gravity in pregnant woman’s body.

During pregnancy, if you are suffering from back pain you might prefer to rest and relax a bit. But if mild stretches and exercises are done, they can be more beneficial in decreasing the spasms in muscles and also recuperate the paining back. There is a tendency to become lethargic during pregnancy, or to sit in a particular position which can also lead to back pain. Gentle exercises can restore as well as improve spinal function and help in relieving pain. Three types of exercises viz. cardiovascular, strength and flexibility training (stretching) can be done during pregnancy. These exercises are also good for easy labor and delivery.

Cardiovascular exercises during pregnancy

Some of the regular cardiovascular exercises include biking, swimming and walking, and these are very safe for pregnant women. These activities and exercises help in increasing the heart rate for a while and can be performed for 20 to 45 minutes depending upon the state of pregnancy.  These exercises should never be performed to the point of exhaustion. During pregnancy, the intention is not to sweat out, but to give exercise and mobility to all rigid parts of the body.

Strengthening exercises during pregnancy

Strengthening exercises help to provide flexibility to pelvic muscles, abdominal, thigh, buttock and the spinal muscles giving relief from back pain and other muscle spasms. If you are not familiar with them, get some tips from your doctor so that you can perform them rightly. For this, you need to hold your body for 10 seconds in different poses and repetition can be carried out till the count of 30.  Pelvic Tilts for abdominal muscles, rising of arm and legs for back and arm muscles, Kegels for pelvic floor muscles etc. are some of the strengthening exercises. Some stretching exercises like chest stretch, back stretch, hamstring stretch or neck stretch too help in relieving muscle pain and stiffness. But before starting the exercises, it’s always advisable to get guidance from your doctor.

For more information visit us http://www.healthfore.com/. HealthFore Technologies Limited is a global healthcare IT solutions and advisory services company. Our patient-centric healthcare solutions focus on wellness, preventive care and condition management. Our information and health advisory services ensure prompt diagnosis and treatment of diseases. We create mass awareness to improve the quality of life through self-care.

The New Diet Rage- The Paleo Diet

The New Diet Rage- The Paleo Diet

The New Diet Rage- The Paleo Diet

The Paleo Diet is fast gaining popularity worldwide, especially in the wake of the new bride Kate Middleton adopting it to get her enviable figure. This diet as such has been around for quite some time now, with a number of celebrity followers in Hollywood.

What is this Paleo Diet you might wonder? Well Paleo diet is actually the abbreviated version of Palaeolithic Diet followed by the ancient cavemen. Conceptualized by Arthur De Vany, a former economics professor at the University of California, Irvine, to remain fit one should follow the diet plan of our ancestors, the cavemen or the Palaeolithic humans.

Palaeo diet essentially consists of sticking to a routine of low carbohydrate intake and cross training work outs in order to regulate and control the body’s insulin levels. Followers of Paleo diet vouch for the effectiveness of following short spurts of intense exercise activity, keeping on a diet of wild game and fresh green produce while staying away from dairy and grains.

According to the Paleo diet what was good for the human body 40,000 years ago will still work for them. At that time, the man primarily sustained itself on meat, game, fish, wild fruits, vegetables, nuts and eggs, basically a diet low in carbohydrates and high in proteins and high fat. During the natural process of evolution, man’s eating pattern and habits changes due to introduction of a wide variety of food during evolution. On a broader term, this diet is not simply a way to reach the desired weight but more of a way of life, co-existing harmoniously with nature and food in order to achieve overall good health.

Palaeo diet is based on the principle that the food accessible to us during the palaeolithic evolution phase is more suited to our genes and physiology, as we have evolved with this food around us. This food primarily being animal food like poultry, fish, lamb, beef, bison, shellfish, etc. including vegetables, eggs and little amounts of nuts and fruits.

According to Arthur Vany, food introduced to man’s diet by the agricultural revolution around 10,000 years ago are not compatible to our genes and metabolism and are liable to do harm to our bodies like metabolic syndromes, example- overweight, Diabetes, Heart Disease, Hypertension, Osteoporosis, Auto-immune diseases, Alzheimer’s and a range of other diseases and conditions that our ancestors had never heard or suffered from.

No doubt, that the high-calorie, high-fat, sedentary life styles followed by most today is not the ideal way of living, but is the recommended Paleo diet and way of living really the ideal? Experts have varied opinions on this. For starters, there is no single known Palaeolithic lifestyle. Different geographic locations required different adaptations by man to survive. Like for example the diet, behaviour and genetic adaptations required to living on the African Savannah would have been radically different than living in the Ice Age Europe.  Another strong logic against this diet is that man did not stop evolving after the Palaeolithic age and as a matter of fact the process is still on.

So, though followers of Paleo diet argue in favour of the diet mentioning its effectiveness and instant results, one should not commence on any diet without the advice and recommendation of a qualified medical practitioner.

For more information visit us http://www.healthfore.com/. HealthFore Technologies Limited is a global healthcare IT solutions and advisory services company. Our patient-centric healthcare solutions focus on wellness, preventive care and condition management. Our information and health advisory services ensure prompt diagnosis and treatment of diseases. We create mass awareness to improve the quality of life through self-care.

Easy and fun way to ensure strong bones: Sun Bath

Bone development is an essential health concern for people across all age groups. For infants and young kids, improper bone growth can cause stunted growth and for grown ups it can lead to Osteoporosis, i.e. a weakened bone structure that is prone to fractures.

 Thankfully researchers say that one can take a number of steps in their daily life that will promote bone development. These steps include taking a calcium rich diet containing vitamins C, A, and D, exposure to right amount of sunlight and regular exercises.

Exposure to adequate amount of sunlight is critical for the healthy development of bones, especially for babies up-to 12 months and young children. Newborn infants depend on their mother’s Vitamin D store during pregnancy for their Vitamin D requirement.  At birth, they usually have approx 50 to 60 percent of their mother’s Vitamin D store. Vitamin D helps protect their bones. It is essential for bone development, but is a part of very few food items. It is also called Sunshine Vitamin as it is manufactured in the body when the ultraviolet rays from the sun fall on the skin.

Insufficient consumption of Vitamin D will not only cause Rickets in an individual, but also lead to increased risks of Cancers, Multiple Seclerosis, Type 1 Diabetes Mellitus, Rheumatoid Arthritis, and Cardiovascular Diseases apart from Osteoporosis and Osteomalacia.

Of all the essential nutrients, Vitamin D is the most crucial to Calcium absorption and therefore particularly required for maintenance of healthy bones. It can be consumed in the form of dairy products and in some fish. A number of breakfast cereals also come with added Vitamin D supplements.

Adequate exposure to sunlight can also help in bone development by supplying right amounts of Vitamin D. Sensible exposure to the sun consisting of three sessions fifteen minute each, weekly sun exposure is sufficient for the body for its much needed dose of this element.  It is important to note here that more than required that is, increased exposure to the sun can also lead to Skin Cancer. What we are trying to say that one should take in Vitamin Sunshine in the right amount, neither less nor much.

In absence of sunlight the bones will not be able to calcify. Sunlight is crucial for the healthy development of the immune system and promotes oxygenation of the skin. Sunlight can even decrease blood sugar. Another thing about sunlight is that it brings forth more blood to the skin surface that aids the healing of bruises, cuts and rashes. Sunlight has the capacity to speed the healing of open wounds and broken bones and improves eye-sight and hormones.

To summarize, sunlight can:

  • Increase the density of bones and strength of muscles 
  • Make blood richer 
  • Make nerves healthier 
  • Assist in Mineralizing of bones on exposure of the skin to sun light 
  • Increases the levels of iron in the blood 
  • Sunshine can effectively cut the risks of Breast Cancer by 40% and Ovarian Cancer by 80% 
  • Has a normalizing effect on Hormone levels 
  • Kills most types of molds, fungus and yeast on direct exposure to sunlight.

So what are you waiting for, get the sunbathing hat right now and head out in the sun!

For more information visit us http://www.healthfore.com/. HealthFore Technologies Limited is a global healthcare IT solutions and advisory services company. Our patient-centric healthcare solutions focus on wellness, preventive care and condition management. Our information and health advisory services ensure prompt diagnosis and treatment of diseases. We create mass awareness to improve the quality of life through self-care.